EP#35: Q&A w/ Coach Jake Jeries: Reverse Dieting, Breathing Tips, and Overcoming Plateaus

Episode Transcript
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Speaker 1 (00:00):
Welcome back to the Ta-Nehisi Coates podcast.
We got my good friend andassistant coach, jake Jerrys
what's going on, guys?
Back for another episode.
So funny enough, we actuallyposted some stories this week.
I was like Jake, we need tohave you back on the podcast.
He's like what are we gonnatalk about?
And it was funny because he'slike dude.
I don't know how I'm gonnafollow up your last podcast

(00:20):
interview.
He was a little nervous and Iwas like dude.
It's not about trying to one upevery episode.
Honestly.
It's more about just makingsure that every single one it
brings some sort of value andinsight, and I know that the
people that are commonlyreplying and asking questions on
our stories or on Instagram aretypically the people that are

(00:42):
either interested in our help oractually are curious about what
things we have to say.
And so what we did is wedropped some polls and some
question boxes on our stories.
We got actually about what 25,30 questions, and some of them
were kind of silly just peoplesaying some stuff but ultimately
we picked 15 of the bestquestions.

(01:02):
Some of them are fun, some ofthem are funny.
Hopefully we'll make you laughwe're not that funny, but we'll
try but some of them areactually really great questions,
and I think it would be greatfor us to both kind of chime in
on these questions, give youin-depth answers.
Some of them will be short,some of them will be straight to
the point, and others will beway more in-depth and give you
tons of insight into how ourbrains work and how we actually

(01:25):
go about coaching and helpingour clients.
So, for example, like if aclient asks us a question, they
may get a really long voicemessage or just a single answer.
So this is kind of how we goabout the coaching process, but
also so you can see how wefunction as coaches, but also so
you can see a little bit insideof how Jake and I function.
So, all that being said, I'mexcited to dive into these 15

(01:48):
questions.
You ready to get started, jake?
Let's do it.
Man Sweet, all right.
So, first and foremost, numberone what, in your opinion, is
the key to living a healthierlifestyle?
Great question, that's a veryopen-ended question, so I'm
going to kind of start off withwhat would you define as a

(02:13):
healthier lifestyle?
Now, here's the thing In myperspective, a healthier
lifestyle is two parts it'slooking and feeling.
Your best is what I wouldconsider the healthiest
lifestyle.
Now, if you want to move to ahealthier lifestyle, it could be

(02:34):
as simple as changing one habit, one thing you do on a daily
basis.
But if we're looking to becomethe healthiest versions of
ourselves, there's obviously alot of different things that we
could all change.
We all have things in ourday-to-day life that could or
should change in order to becomea healthy version of ourselves.
But in my opinion, I would saythe key to living a healthy

(02:58):
lifestyle is two things Movingyour body consistently, which
would be either walking Ideally,this would include include
working out and the second thingwould be nutrition.
This would be consuming mainlywhole foods.
But I don't know, jake, what doyou think would be the keys to

(03:18):
living a healthier lifestyle?

Speaker 2 (03:21):
It's such a loaded question because I feel like
there's so many different waysyou could go with this answer.
There's so many factors andvariables that go into
everybody's version of what ahealthy lifestyle looks like, in
my opinion.
Well, first off, I think youhad phenomenal answers.
I think moving your body is key.
I think that's going to be mynumber one.

(03:42):
I think my number one is goingto be moving your body right,
doing some type of physicalactivity throughout your day to
day, whether that be going forwalks, resistance training,
mixed martial arts, sports,whatever it looks like for each
individual.
I got to say I think movement'sthe key.
People are moving.

(04:07):
They're also more motivated tostep into a healthier diet
because they're moving, and Ithink that would have to be my
number one spot.

Speaker 1 (04:19):
I really like that answer.
I also think, if I were tosummarize it best and put it
into one key factor, it would befind the one thing that you
enjoy and or one healthy thingthat you enjoy and make it part
of your lifestyle.
So I think you said somethingthat really sparked this in my
brain, which was like martialarts.
I know how much you love that.
Yeah, and if all else fails,you will continue doing that.

Speaker 2 (04:42):
Yeah.

Speaker 1 (04:42):
And so I think that that would be the key to your
healthy lifestyle.
100%.
For me, it's golf, and for me,to make that an even healthier
activity, instead of getting acart every time I golf, I could
just focus on walking golfcourses.
That could be my way of gettingactivity, moving my body in
different planes of motion andgetting outside, getting some

(05:04):
sunlight.
So, again, there's always a wayto make All the things you do
in your daily life healthier.
As long as you can find the onethat you can be consistent with
and you can find the one thatyou enjoy the most.
Most, that is going tocontribute to a healthier
lifestyle.
Again, I think the last, mostimportant thing is just figuring
out when you are right now.
You know if you're not payingattention to your nutrition,

(05:27):
you're not paying attention toyour movement, your sleep is
horrible, you're always stressedout, you're anxious and
depressed.
I mean, it could be as simpleas like looking in the mirror
and telling yourself like it'sgoing to be okay.
You know that could lead to ahealthier lifestyle mentally.
So I think assessing whereyou're at right now and finding
the one thing you love, I thinkthat's going to contribute to a

(05:48):
healthier lifestyle overall, sogreat answer, thank you, thank
you.
So I'm going to check these offas we go.

Speaker 2 (05:54):
Yeah, I'll pull up the next one.
Okay, question number two whatsteps do you recommend when body
has been stuck at a specificweight and you are already in a
calorie deficit?
Okay, that's a really goodquestion.
That's a good question becauseI feel like this is something
that we come across veryfrequently with our jobs.

(06:16):
So I always like to start todissect what the person's
lifestyle habits look like and,specifically, what their
nutrition looks like when thisis the case, right, it sounds
like for this individual,they're already in a calorie
deficit, but sometimes thiscould be to their demise.

(06:36):
If they're too heavy into acalorie deficit and their
metabolic function is notefficient, in simpler terms,
this could be to their downfallif their body is not
metabolizing or processing thefood that they're bringing in
because they have slowed theirmetabolic function down by under
consuming calories.
So sometimes this is actuallythe case where people come in

(06:59):
and they are exercising you know, moderate amounts of exercise
but they're drastically underconsuming calories and they're
wondering why am I not losingweight?
And I'm like you're not losingweight because you're
metabolically not efficient.
Your body is not burning yourcalories for fuel, and I know
this is a subject that you couldgo on and on about.

(07:20):
Like you love going in depth onthis, so I'd love to hear your
take.
I that was good.

Speaker 1 (07:24):
Jake, I do think I agree with that 100 percent.
You love going in-depth on this, so I'd love to hear your take.
That was good, jake.
I do think I agree with that100%.
I think.
My perspective on themetabolism.
I always like to rewind timeback to what we would think of
as our primal era and when wewere cavemen and cavewomen and

(07:47):
for the majority of humanhistory.
We didn't have refrigerators,we didn't have access to food in
abundance and high-calorieprocessed foods like we do today
.
And back in those times, whenwe didn't have enough food in
our bodies, our bodies woulddown-regulate our metabolisms to
meet the demand of the food wehad access to, meaning if we

(08:11):
have no food, it's actually moreefficient and is actually
better for your body to storeand to hold on to that very low
calorie amount and to lower ourmetabolism to make sure that we
don't starve to death, right,and so that's the whole purpose
of our body.
Our bodies are actually greatat adapting to what we provide

(08:32):
it.
So if we're giving our bodyabundance of food, well, no
wonder we're going to gain someweight, but also we're going to
speed up our metabolism, and soI think what this person is
asking or experiencing right nowmore so is they've been in a
caloric deficit for maybe toolong, and so their metabolism is

(08:52):
down regulated and so theirbody has met the demand of the
calorie intake they're at thusnot losing weight anymore.
So, sure, one of the things youcould do is eat less food.
Now, a lot of the times, what wesee with people I'm sure I know
you've seen this many times aswell as me People are like oh,
I'm in a caloric deficit.

(09:12):
They eat perfectly Mondaythrough Friday, but Friday night
, saturday and Sunday I hate tosay this, but they eat like
assholes.
They're either completelyfalling off track, they're going
out with their girlfriends,they're drinking a bottle of
wine to de-stress from ahorrible week.
Whatever it may be, but morelikely than not, if you're not

(09:34):
tracking everything, you'reprobably missing a lot of
calories that you don't realizeyou're even putting in your body
.
Now, if that's not you, you'regenuinely someone who is dialed
in.
You're like I'm eating anaverage of 1500 calories a day,
seven days a week, and I havenot been able to lose weight.
This means this is a perfectsign, that number one.

(09:57):
You should send me a message,because I will walk you through
the exact steps and actuallycoach you through.
But if not, this is where youwould want to go into a reverse
diet, or what we call buildingthe machine.
So our first two phases of ourprogram are heavily focused on
this.
What we help you do is focus onbuilding better habits in your

(10:18):
day-to-day life.
So one of the ways you canincrease your caloric deficit is
getting more movement.
So maybe you just need to walk10 to 12,000 steps every day.
Maybe you need to get bettersleep quality.
Another thing that could bepreventing you from losing
weight is stress.
If you're stressed out fromyour job, if you're stressed out
from your lifestyle, your kids,your family members are
stressing you out all the time.
Well, your body's not going towant to get rid of fat when it's

(10:40):
stressed out Again.
That's part of like the cavemanthing of like your body thinks
there's a lion hanging outsideyour cave and thinks you're
gonna be stuck in there for awhile.
That's stress To us.
Today, you getting a phone callfrom your mom about her
finances is stress, but yourbody doesn't know.
It's mom's just freaking out.

(11:00):
Again.
Your body thinks, oh, there's afucking lion outside my cave
right now and I'm shitting mypants.
That is what your bodyinterprets it as.
So we need to find ways to copeand to manage our stress, and
that's what part of what we doin that first phase.
And then the second phase iswhere we're slowly increasing
calories to give your body thesignal that hey, it's safe.

(11:22):
We are allowed to metabolicallyincrease our metabolism.
Increase our metabolism, we'reallowed to lose the body fat.
We're allowed to speed up andwe're allowed to put ourselves
in a better place to lose fat.
When you get to that betterplace, then you go back into a
calorie deficit.
So let's just say you'restarting at 1500.
We reverse, diet you up to 2500, 2200, then cut you back 501.

(11:45):
You're eating more than you arenow.
Then you actually lose body fatin a more sustainable manner
because you're not starvingyourself.
I know that was a shit ton oflong answer, but I'm definitely
yeah, I really like that.
Someone asked this because thisis something that I feel like a
lot of people don't understandand I think it's something that

(12:06):
I really hope hit home becauseI've heard it so many different
ways and just so you guys know,like if that really resonated
with you, know that you're notalone.
Number one I literally had acall with a new client that just
started with me, brandon.
I literally had a call with him.
What day was that?
On Tuesday, and literally had acall with him.
What day was that on third?
Uh, on tuesday and literallyhad this exact same conversation

(12:29):
.
He's been in a deficit for waytoo long.
He's not, he's literally eatinghe's.
He's a 240 pound man eating uh,under 1500 calories a day and
he's not losing body fat.
And I was was like man.
That's a clear sign yourmetabolism and your body are
number one.
You're stressed out from jobcareer and also your body is in

(12:52):
a starvation mode.
It's like it's scared.
It's afraid of what's gonnahappen.
So it's holding everything.
Exactly, it's storingeverything, thinking that you
were going into a famine wherethere's no availability.

Speaker 2 (13:04):
I think a lot of people would have answered this
question and said eat less, movemore.
And that's the answer that wealways see, like it's the most
popular answer across all socialplatforms where I've seen this
type of question come up.
And it's like how many caloriescan you take away before you're
damn near starving yourself?
And on top of that, you'regoing to add more resistance

(13:27):
training, you're going to addmore movement, you're going to
add more stress.
It doesn't make sense, itdoesn't add up.
Your body just starts to get toa point where the stress is
just consuming you and you'renot, and your energy is just
depleted because you have nocalories coming in.
You have no food to burnthrough as fuel, right?
So definitely an answer I feellike most wouldn't give, but

(13:51):
something that we haveintegrated into a lot of our
clients' routine and have foundmuch success with.
100% man, yeah.

Speaker 1 (13:59):
All right.
Moving on to question numberthree, this is probably going to
be the longest answer, so makesure you guys are ready for this
Number three.
What is your favorite cheese?

Speaker 2 (14:14):
Jake, what's your favorite cheese?
You know who you are.
Who asked this question.
Do you remember one client ofmine that was just obsessed
loved cheese?

Speaker 1 (14:28):
No Teacher mom.
Oh, yes, I do.

Speaker 2 (14:29):
One client of mine that was just obsessed like
loved cheese.
No teacher mom.
Oh, yeah, yes, I do.
Um, I'm gonna have to go withcheddar personally, yeah, not a,
not a big cheese guy, but whenI do, yeah, dude, I love cheddar
on some sourdough grilledcheese, or maybe on my eggs bomb
I'm disturbed by your yeah sogood, it's so good, dude um, you
know, I'm also not a big cheeseperson.

Speaker 1 (14:48):
Uh, my clients know, and I, I, everyone around me
knows that cheese is just not mything.
But if I'm gonna have cheeseit's gotta be pepper jack, a
little spice.
Good choice, that's the one.
All right, all Moving on to thenext question, jake.

Speaker 2 (15:08):
I'm 100 pounds overweight.
What should I focus on first?
Are you moving?
If you're not moving, then Iwould recommend start moving.
I think that's always.
I think movement is medicineKind of ties back to that first
question pertaining to you knowwhat is the key to living a
healthier lifestyle.
I operate under the philosophythat movement is medicine and I
think if you're not moving, thisis a great place to start right

(15:30):
.
I think getting into the gymand starting some resistance
training would be a phenomenalplace to begin your journey to
lose 100 pounds, if you feellike that's what you need to
lose.
But I also feel like there areso many different forms of
movement.
Right Again, we kind of talkedabout this on the first question
, but I think resistancetraining is a great way to go

(15:52):
and obviously that's what we,that is what we practice and
what we preach.
So I'm going to always speakvery highly of resistance
training for the many benefitsthat can come with that.
So start moving right, some typeof you know, getting some types
of steps in movement, sport,whatever, whatever makes you
happy, whatever you enjoy themost, and then from there, I

(16:13):
think you just I think lockingin on nutrition is so, so key.
It's so critical starting tofind some consistency with your
diet, again figuring out whatshoes you're in.
Are you in the shoes of theperson that's over-consuming and
not moving enough, or are youin the shoes of the person who
is under-consuming and maybemoving too much, and then kind

(16:36):
of navigating your way fromthere?
That would be my.

Speaker 1 (16:40):
I 100% agree with Jake on this, I think so I
actually had a client recently.
We've been working together fora few years now but in the last
, the first two to three years,was really learning about more
about his lifestyle, his habits,his routines.
The mental overcome ofunderstanding that it really

(17:06):
starts on the inside and that'sso much of what I learned from
Jared's pod.
The podcast I did with JaredHamilton is learning so much
more about the inner work, theinner game that comes from a
dramatic shift in who you arelosing a hundred pounds.
I mean that's a small childyou're getting rid of.

(17:26):
I mean that's, that's a hugejourney and I think the first
step what should it, what shouldI focus on first?
I think the first step iscoming to peace with the fact
that this is going to be a longjourney.
100 I think, coming to peace andunderstanding that this will

(17:47):
take time.
It will not be overnight, itwon't be six months, it won't
even be a year, it might bethree, it might be five, by the
way.
Plan for five, it might happenin one, plan for one, it might
happen in six.
But if you hope for too shortof a time period, you're only

(18:08):
going to psychologically fuckyourself into not following
through.
So stay with it, keep going andjust make one small change
every quarter, so every threemonths.
Try to add one new habit or onenew skill.
In one year, you'll have fournew things that you do every

(18:31):
single day.
By the end of two years, you'llhave eight new things that
you'll never go back on.
If you can do that, I willguarantee success and
sustainability on your journey.
And this is one of the biggestthings that helped my client
lose 110 pounds was starting andmeeting them where he, meeting

(18:54):
him where he was at.
So for him, the first step wasall we have to do, bro, is eat a
serving of vegetables a day.
That's what we needed to dowith him.
That was it.
It was is eat a serving ofvegetables a day.
That's what we needed to dowith him.
That was it.
It was starting with oneserving of vegetables.
From there it was like okay,you don't eat enough protein,
let's add one serving of proteinwith those vegetables.

(19:18):
We'll start there and everymonth we would add one little
thing into his diet.
By the way, we didn't take awayanything, notice.
We didn't restrict, we didn'ttake away.
All we did is add one smallthing every so often.
That's what led to his success.
So don't think too far ahead.
Don't create too short of atimeline.

(19:39):
Start with small, simple skillsand slowly build upon them, and
I guarantee you'll get there.

Speaker 2 (19:45):
I love that answer.

Speaker 1 (19:46):
Now for question number five how should I breathe
when pressing and in apull-down?
I always get confused, so Ialways like to tell clients.
For most movements it's not.
I would say don't overthink it,don't let it be something that

(20:09):
stops you and frustrates you.
However, in the ideal world,there is a way to breathe when
you lift that is going tomaximize stability and maximize
output that you can produce onthese movements.
So, for a bench press, in apressing motion, whether you're
pressing, laying down or at anincline, I always like to tell

(20:32):
clients to let your breathfollow the dumbbell.
So when the dumbbell comes intowards your chest, you want to
pop the chest out and breathe inthrough the chest, into the
belly, into the diaphragm.
Actually.
So when you breathe in as youcome down and then, as you press
out, breathe out as you press.

(20:53):
Now I think the same thingapplies for a pull down.
The thing is, when you'repulling down, what you don't
want is your chest down asyou're pulling down.
I like to coach the chest up asyou pull down, keeping the
shoulder blades back and down asyou're pulling down, and then

(21:14):
inhale, or sorry, exhale, as youextend up.
So the breath follows themovement.
Would you agree with?

Speaker 2 (21:19):
that Jake Um on the bench press for sure.
I always like to teach it towhere you are pulling the in
breath during the eccentric orthe lowering motion of the rep.
So pulling that in breath asyou're coming down right and
then exhale as you press fromthe bottom up.
I always give the cue to pressfrom the bottom up and I always

(21:42):
like to give the cue to thinkabout the breath as like an
extra driving force or like anextra muscle, because it is
that's helping you to performyour rep.
When it comes to a pull down, Ihave them take an in breath on
the way up and then, from thetop, exhale as they pull down.
That's I like.

(22:04):
I like to exhale as if I was ona pull-up bar.
I would be exhaling from thebottom up.
You know, you're right.

Speaker 1 (22:13):
You're right.
Actually, I'm so sorry You're.
You're a hundred percent right.
And here's the thing when I wasthinking about it it sounded
kind of wrong, but now that yousaid that it's right, you know
why.
This is now when I think aboutit.
So when I think about coachinga row, a seated row, what I like
to do is I like to breathe inas I extend out, as I'm going

(22:34):
through the stretch.
So stretching motion is when Ibreathe in so as you come down
with the dumbbells, you'restretching the muscles, it's
lengthening.
You're breathing in and then,as you're exerting force, your
breath follows the exertion ofthe force.
That's more so where I wasleaning.
So, as you're extending andstretching on a row, I like to

(22:54):
breathe in because you actuallyexpand your diaphragm, your rib
cage.
This is actually going to helpyou get a better stretch in the
lats and the rhomboids and allthe muscles down the back of
your body.
Then when you exhale, when yourow, you're going to be able to
contract those muscles evenharder.

Speaker 2 (23:12):
So yes, you're 100% right.
Thank you for correcting.
I know who asked this questionand I was like, yeah, she.
She struggles to differentiatebetween the press and the pull,
like with the breathingtechnique, and I think it's just
because, uh, like on the benchpress, you're almost like
pulling the weight.

Speaker 1 (23:29):
Well, you're not really pulling the weight down,
but you're controlling the waydown and I think she associates
this motion with yeah, thismotion, but it's two different
concentrics and eccentrics whichI think I think the best way to
put that is exerting force iswhen you exhale.
So when you are coming down ona squat, as you're going up, you

(23:50):
exhale.
Yeah, as you come out of asquat, when you deadlift, you're
at the bottom.
You're coming up, you'reexhaling.
When you're exerting forcepulling yourself up on a pull-up
bar, yeah, exhaling, I wouldsay.

Speaker 2 (24:02):
I would say for 90 percent, maybe like 95 percent
of movements.
I'm agreeing with that couplemovements like deadlift I
usually have, I'm sure the samefor you pull the in, breath,
hold the brace all the way up tothe top and then, once you're
going from the top down, thenrelease.

Speaker 1 (24:20):
I usually exhale about three quarters of the way
up.
I feel like when you get to thethird quarter range you can
exhale and contract the coreeven harder at the top to
stabilize the spine and then youcan take another breath in
before you lower again.
Those are little nuances but,um, generally speaking, I'm

(24:41):
going to stand by my positionwith when you exert force exhale
.

Speaker 2 (24:45):
Yeah, I agree with that and when you're lengthening
muscles inhale yeah, that's asolid way to put it which
actually ties perfectly into ournext question, which is what is
the difference betweenconcentric, isometric and
eccentric?
So these are terms which wecommonly use or I know I

(25:10):
commonly use with my clients,right, and there's such a simple
.
They sound like big, fancy,complicated words isometric,
concentric, eccentric but it'sreally quite simple, right?
So I always like to break itdown like this.
I'll give them a specificmovement when I'm trying to
explain what these three are,right?

(25:32):
So the most common one that Ireference is always a bicep curl
.
I just feel like it's such aneasy movement to explain.
So during a bicep curl, theeccentric portion of the
movement is the lowering of themovement.
That's when you pull that inbreath, right, so you're
breathing in as you'relengthening out the tissue that

(25:55):
you are going to be contracting.
The concentric portion of themovement is the contraction, so
the muscle fibers are shorteningas they are firing.
And then ice and isometriccontraction is a contraction in
which the muscle fibers arefiring from a fixed position.

(26:18):
Now, this could look differentfor different movements.
This is why I love isometricsand have integrated them a lot
into my training routine isbecause there's so many
different ways you can go withit.
Right?
An isometric contraction canlook like firing a muscle from a
fully shortened position andkeeping it fired the whole time.

(26:38):
So, for example, if I curledthe dumbbell up and I was just
holding it and my bicep is inthat fully shortened position
and I'm holding it, then I'mfiring it the whole time from
the fully shortened position,and then for other movements you
can fire a tissue from alengthened it's hard to fire it

(26:59):
from a fully lengthened, butfrom a more lengthened position,
right?
So what's cool about concentric, isometric and eccentric is
that you can break them down andmodify your training in so many
different ways, just by playingwith the tempo, just by playing
with different tempos on theeccentric, or pauses with an

(27:21):
isometric.
So I just yeah, I like to mixit up and integrate a healthy
amount of eccentric andisometric training into my
routine, and then usuallyconcentric movement is always
going to follow yeah, greatanswer.

Speaker 1 (27:37):
Um, I'm going to say that in layman's terms.
I'm going to dumb that down asmuch as possible here.
So concentric cun, if we breakit down into its parts, cun
would be contract.
So think about just contractinga muscle, that's when you're
squeezing a muscle, contracting,shortening the length of the

(28:01):
muscle.
So when you're shortening yourbicep, when it gets tall and you
can see the little bicep, thatis contraction, e-centric, so E
is for extending, so eccentricwould be extending or
lengthening a muscle.
So when it is getting longer,that is the eccentric.
And isometric is an interesting,but it's like isolation, it's

(28:24):
like you are.
I always like to describe anisometric movement as applying
force to an immovable object orapplying force in a fixed
position.
So it's almost like you'reflexing, like technically, when
you're in the mirror and you'reflexing your bicep.
That's an isometric contractionbecause you're flexing and

(28:46):
holding a specific position.
Now, if you're flexing andmoving your arm, that's
concentric and then eccentric,lengthening right.
So, um, and if you're notwatching the video version, you
might be a little confused rightnow.
Um but um, two things I want tomention.
Um, number one the E centricmotion of every movement is the

(29:09):
one that is going to cause themost muscle stimulus breakdown,
which is going to result in themost growth.
So if you're someone who'swanting to maximize muscle
growth, focus on slowing downthe eccentric motion.
So for a tricep movement, whenyou're extending your tricep and

(29:30):
then your bicep is or you'reclosing the arm, so let's just
say you extend your arm for yourtricep as you're coming up with
, say like a rope, push down asyour hands come up, go really
slow.
For a squat, as you're loweringdown in the squat, go super
slow.
So I always like to tell peoplein the most ideal world you've
probably heard of a 4-2-2 tempoit's four second eccentric, four

(29:54):
or two second pause with a twosecond concentric.
That is going to yield the bestresults, especially if it's
something you've never done.
Now, on the counter, on the flipside, if that's something
you're always doing, obviouslysomething novel and new is going
to be better for you, butdefinitely something fun to
throw in there, especially ifyou're someone more advanced and
you just kind of haven't reallyexperimented too much.

(30:15):
I highly recommend trying somereally slow eccentric movements
and then the other one that Ithink you'll be fascinated by.
But I don't know if you knewthis.
Do you know who was famouslyknown for using a lot of
isometrics in their trainingBodybuilder no martial arts.
Martial arts Bruce Lee.

Speaker 2 (30:33):
Bruce Lee yeah, yeah.

Speaker 1 (30:34):
Bruce Lee was very famous for his use of isometrics
and that's what he claimed washis main training style for
being such a.
He was a very compact dude,just hard and um.
I.
I heard stories of peopleshaking his hands and feeling
like they're just like grabbinga brick, and it was because he
did so much isometric traininghe could generate so much power

(30:58):
and force in his hands and hisbody, and this is why this is
one of the things he was knownfor is like that one-inch punch
right.
Being able to like boom, andwhat that was is isometric
contraction of being able toclose his fist and just fire and
put so much power from his bodyinto the punch, even though
he's moving it this much.
And that was one of thebenefits of isometrics, and

(31:21):
isometrics are great, forthere's a lot of rehab benefits
to them.

Speaker 2 (31:24):
That was just going to say for rehab.
Tendons love load and so if youare dealing with some type of
injury or some type of issuewhere you're having trouble
going through range of motion ofinjury or some type of issue
where you're having troublegoing through range of motion,
but you can fire certain musclesin a particular range of motion
where the joint doesn't have tomove, then you're still able to

(31:45):
load the tendons and you'restill able to load the
musculature.
So there's a lot of.
I mean, when I was working inphysical therapy, we there was
so much isometric work,especially in like the early
stages of rehab, right, I mean,and even to this day, like I've
been integrating so much moreisometric training into my
routine and if you're doing itright, it is difficult, it is
difficult.

(32:05):
Man, you can definitely getsome great stimulus through
isometric work.
And then one more thing I alsowanted to add in regards to like
eccentric and isometric work isit slows things down and you
have to be very cognizant oraware of what you're doing, so
it's amazing when we first getpeople coming in to take them
through um, eccentric andisometric based exercises, or,

(32:29):
you know, exercises where weintegrate slow tempos, like that
4222-2, because it makes theclient slow down and think about
each and every little cue,rather than just going up, maybe
pausing for a second and then,or sorry, going down, going
going down, pausing for a second, coming back up.
Yep, they have to think aboutall the cues on the way down,
right.
So that's why I loveintegrating eccentrics into um,

(32:52):
um, into the routine, yeah,Couldn't agree more, man.

Speaker 1 (32:56):
All right.
Moving on to number seven, whois your favorite client?
It's a really good question.
I'm going to have to thinkabout this.
I know mine, my favorite client, my favorite client is all the
time.

Speaker 2 (33:15):
Favorite client or favorite client.
My favorite client is All timefavorite client or favorite
client currently All time.
Oh, my all time favorite clientis definitely.

Speaker 1 (33:24):
We're just messing with you guys.
We blurted those out becauselisten.

Speaker 2 (33:28):
We love all of our clients at TNT 100%.

Speaker 1 (33:32):
Obviously, one of the things that I love about
especially my coaching journeyand who I work with, especially
today, is I have such a diversegroup of human beings.
No two people are the same.
They all give me differentchallenges to help me learn.
They all give me more topicsand conversations.

(33:56):
It is so amazing to have peoplethat are all different ages,
from all different walks of life.
I think that's one of myfavorite parts of coaching is
just being able to talk to suchunique, amazing humans that all
have unique life experiences andlearning from their trials and
tribulations and yeah, I meanhonestly.

Speaker 2 (34:19):
that's why I love what I do is because I get those
interactions so much love andappreciation for every walk of
life that I've had the abilityto work with and genuinely
appreciate each and every singleclient.
Yeah, love them all, love allyou guys, love you guys, all
right, next one, let me pull itup real quick.
What can I do if my right latis bigger than my left?

(34:40):
Great question.
I would start to integrate someunilateral training.
I think that that could be agreat start.
Um, sometimes, when you'refavoring one side of the body on
a much more frequent basis thanthe other side, it tends to
overdevelop, and so, while thatside is overdeveloping, the

(35:01):
other side can lag right.
And, to start to balance thingsout, I like to always prescribe
a healthy dose of unilateralexercise.
Basically, when I say unilateral, I just mean single side
exercises, right, so you can doa single arm pull down, you can
do a single arm row.

(35:23):
There's a lot of different waysyou can go with that.
You can go dumbbells, you cango cables, you can go isometric
holds one thing that I've beendoing because, um, you know, I
do martial arts and I'm usuallythrowing a lot of the same hand,
which is my lead hand, and so Ifeel like the muscles on the
right side of my body are alittle bit underdeveloped,

(35:43):
especially posturally Right.
I feel like I'm much morerounded.
Anyways, one thing that I havebeen doing to try to correct my
posture a little bit, just dueto the imbalances that I've been
developing, is a long isometrichold of a single arm cable row
and I definitely feel like mylat gets so much engagement
through just holding thatposition and I've been going,

(36:04):
for, you know, a couple sets of30 seconds to a minute pretty
much every day to work on thatimbalance.
So I would prescribe aunilateral exercise or single
side exercise.

Speaker 1 (36:22):
Hit the nail on the head there, brother.
I agree.
I think hitting or doingunilateral movement is probably
number one.
I think one important likedetail to pay attention to is
whenever you do unilateralmovements for this applies to
any body part If you have animbalance, go to unilateral,
which means doing one side at atime and always, always, do the

(36:43):
weaker side first.
Then say you can only do.
Say you're doing bench press,your left pec's weaker than your
right.
Do your left.
Then, when you do your right,don't say you plan for 12 reps,
you only got 10 on your left.
Don't do 12 on your right, doyour left.
Then, when you do your right,don't say you plan for 12 reps,
you only got 10 on your left.
Don't do 12 on your right, justmatch.
I promise you you're not goingto get weaker.

(37:04):
I promise you you're going toeven out faster and you'll build
more muscle because you'regoing to bring in, be bringing
the muscles up to an evenbalance and then from there
you'll be able to build morestrength.
But don't skip focusing onimbalances, thinking it's going
to slow down your musclebuilding journey.
If anything, it's going tospeed it up.
So again, focus on your lateraland always, always, always, do

(37:29):
the weaker side first.
Yeah 100% agree with thatAwesome Next.
Yeah, 100% agree with thatAwesome Next number nine.
What made you become a trainer?
This is a great question, dude.
These questions have been funso far Really good questions.

(37:57):
Okay.
So I played sports in highschool and I really enjoyed
playing sports and then I playedtwo years of college soccer and
as soon as I stopped playingsoccer it was like my whole I
was.
I started working out reallyreally seriously the summer
before I went to college and Istarted working out.
I was working out reallyconsistently all throughout my
college soccer career.

(38:18):
But the minute I stoppedrunning an absolute shit ton
with soccer, I started buildingmuscle like crazy.
It was like my body finally hadpermission to just grow and
that's really when things tookoff for me.
And right around I would saysix months after stopping soccer

(38:38):
, all of my friends startedcoming up to me like Tyler, like
what are you taking?
I'm like dude.

Speaker 2 (38:45):
What's the secret sauce?
What do you want, bro?

Speaker 1 (38:47):
I'm like bro, I'm taking creatine.
I'm eating 170 to 180 grams ofprotein every single day.
I'm dialed in with my nutrition.
I eat 90% whole foods.
Sure, I was still drinking hereand there, but I was just
really dialed in.
I was a college student.
I was busy, focused on school,but I was also, just like,
really focused on gettinghealthy and I honestly fell in

(39:09):
love with it.
Shortly after this, I ended upchanging my major to kinesiology
.
I ended up starting an onlinecoaching business, started
posting on social media, like myfriends were asking me all
these questions like, bro, whydon't you post this?
And I was like I don't know,like I'm not that smart dude, I
just found this on the internet.
And they're like no, but likeyou should post this.
This is brilliant.
I'm like all right, so Istarted online coaching.

(39:38):
I, shortly after that, foundthat I, like I didn't have the
skillset to be a great coach.
And so, uh, I actually got a DMfrom the owner at self-made
training facility where I stilltrain out of today, and he was
like come check out our gym.
I had zero clients, zeroexperience.
I went in there and said I'mgoing to figure this out.
I fell in love with it.
From the day I started, Istarted going to sororities and
announcing I'm a trainer.
I started networking with allthe people I knew in the area.

(40:00):
I didn't know very many peopleI'm not from Orange County, so I
just was like I literally builtthis thing from the ground up
with no one helping me exceptfrom people I was spending money
on.
I was investing in mentorstrying to teach me the ways and
trying to find all the things Icould do, and I was asking every
coach in that gym hey, howwould you build your business?
What are the things you'redoing?

(40:20):
How did you get a followingLike, what are you doing?
And I was just very growthminded and ultimately it's got
me to where I am today.
But ultimately, what made mewant to become a trainer was the
inspiration and the push frommy friends initially, but what's
kept me a happy coach andtrainer is my passion for

(40:44):
helping other people.
I really don't think I would bein the position I am today, and
I don't think it would be asfulfilling it as today, if I
didn't have that passion.
Like nothing makes me happier,nothing fills my cup more than
helping other people, and thatis what continues to just drive
me to this day, so beautifulanswer.

Speaker 2 (41:06):
Thank you, yeah.

Speaker 1 (41:08):
What made you want to become a?

Speaker 2 (41:09):
trainer.
Yeah, so what made me want tobecome a trainer?
That's a great question, andwhen I think about it I always
think that obviously everythinghappens for a reason in the
universe.
And under that philosophy thatI live by, I say personal
training found me Because I hadno direct intention of stepping

(41:35):
into what, at first, waskinesiology.
Right, I was registering forcollege classes with my neighbor
across the street and I wasjust picking out all my G's
because I was going to communitycollege.
He's like we got to pick amajor and I'm like okay,
business as one does whenthey're undecided, and my dad's

(42:00):
in business.
So I was like, let's just dobusiness.
He's like you know, you workout a lot and you really have a
thing for lifting weights.
I think you might likekinesiology.
So, sure enough, throws me inas a kines undergrad.
I'm going through my communitycollege courses over at moore
park and my dad comes home oneday from physical therapy.

(42:23):
He's like hey, you know, youlike working out, you like
lifting weights.
Um, the pt office the pt officethat I go to needs help, they
need hires.
Um, why don't you go and apply?
And I'm sure you'll get hired,because they need people right
now and I was like but physicaltherapy like I don't, I have no

(42:43):
business being in a PT office, Ihad no experience with any
kines or any knowledge, and so Igot the job there.
I was working there for twoyears and that job is very
comparable to what I do now interms of I was almost like a
personal trainer, just takingthem through their movements
after the therapist was done,working with them, and I really

(43:03):
just fell in love with it.
And then I moved out here,reconnected with Tyler, who we I
don't know if you guys knowthis or not, but we grew up
together in Simi Valley, so wereconnected out here in Orange
County.
Tyler took me through, showedme what a day in the life as a
personal trainer looks like andthen pretty much got on board

(43:24):
with mentoring under him,started my business out here and
haven't really looked backsince.
So I again, I think everythingthat happened happened the way
it did so that we could be inthis moment, right here, right
now, and I absolutely love myjob as a personal trainer and
making an impact in people'slives and helping to change the

(43:45):
world in a positive way throughhealth and fitness hell, yeah,
yeah, that's my, that's my longdrawn out.
Answer next question.
Yes, I have the next one.

Speaker 1 (43:56):
The next one.
I need you to answer.

Speaker 2 (43:59):
That's all you.
This is a great question for methis one's all you brother.
Best source of protein forvegans.
Okay, so, as you guys may ormay not know, I had a period in
time in my life which I was avegan for roughly, I want to say
a little less than two years.
I would go on and off with thevegan diet and then there was a

(44:22):
period in time where I just wasvegan for the whole time.
Um, best, when it comes tosourcing protein as a vegan, I
know it can be difficult and itis usually the number one asked
question and it was verydifficult for me, so difficult
to the point where it wasdefinitely a reason why I ended
up starting to revert back toconsuming animal-based products.

(44:45):
But nonetheless, it is entirelypossible to consume an adequate
protein intake on a vegan diet.
100% is possible.
My number one source of proteinas a vegan was tempeh, which is
a fermented soy-based product.
It is actually just it'sfermented soybeans.

(45:05):
I love it.
I still eat it to this day.
Actually, I still eat it on apretty frequent basis.
It's cheap, it's got 50 gramsof protein per one serving,
which is a lot of protein, andit digests very easily, making
it a great source of protein andcarbs prior to a workout.
So I still consume it to thisday.

(45:27):
That has to be my number onesource.
Also, some great sources aretofu If you can get it organic
and not process, that would bedefinitely the way to go Um, and
then just legumes.
Right, lentils are pretty solid.
Um, they have a pretty decentratio of protein to carbs.
But number one has to be um,tempeh, at least from a whole

(45:51):
food standpoint, and then youcan also integrate some of the
plant-based protein powders, andpeanut butter is not protein.

Speaker 1 (46:02):
I'm highly allergic to peanut butter, so, um, I I
think I'm gonna let that.
That's jake's cup of tea rightthere.
That's definitely not somethingmy ex and my expertise, because
I've never been vegan, and Idid have one follow-up question,
though.
But who is veganism for, likewhat people, what, who, what?

(46:25):
Who is vegan being vegan goodfor, and who is it not good?
For this is a tough question toanswer, because I know the
answer I want to hear, but I'mcurious to hear what you have to
say there's so many differentopinions out there pertaining to
this topic of conversation.
We can argue.

Speaker 2 (46:42):
Oh, we can 100% argue Again.
I've been vegan, I've been notvegan.
I know how I feel on one diet.
I know how I feel on the otherdiet.
I believe I went into the vegandiet with genuinely good
concerns pertaining to notwanting to consume animal flesh,
pertaining to environmentalfactors, but the more that I

(47:04):
started to look into both sides,rather than just the one side,
that was pushed so heavily, atleast on my, in my algorithm and
in my feed right which I can,you know we all have that one
thing that just Instagram orsocials just shovel down our
throats because you keep feedingit and your algorithm keeps
pushing it.

(47:25):
To answer your question, I thinkthis is completely relative to
the individual right.
I think in some religions andsome people's way of life, they
don't consume animal flesh.
They were brought up that way.
They never consumed it.
It's part of their morals, it'spart of their ethics and that
was a big part of the reason whyI didn't want to consume animal

(47:47):
flesh was definitely the ethics.
Now there are ways that you cango about it.
Call it animal-based or just aregular diet where you're
integrating both plant-based andnon-plant-based foods, where
you find ethically sourced meatand ethically sourced
animal-based products, which iswhat I know Tyler and I both do.
But yeah, when it comes toveganism, I believe it's for the

(48:11):
people that, at least for me,it was for not having good
intentions, right?
Yeah, that's how I would answerthat question 1,000% agree.

Speaker 1 (48:25):
I am going to take a hard stance here and say that
veganism is not for that gymgirly who's trying to get super
lean or is like super worriedabout inflammation.
There are so many betteroptions and there are so many
better ways to fuel your body.
The easiest way to end up witha nutrient deficiency and

(48:49):
unhealthy is following a dietthat is not for you.
Following a diet that is notfor you now.

Speaker 2 (49:00):
Veganism is one of the hardest to follow and
continue to get the nutrientsyour body needs.
It's from personal experience.
It's very difficult and it tooka lot of planning a lot of
planning I had to make sure Iwas taking supplements that I
knew I wasn't going to getthrough my diet.
I had to make sure I wasgetting protein in um, there was
just so many.
So much planning that went intoit, and so much of the vegan
food in today's day and age isultra processed shit.

(49:20):
It's fucking terrible.
It's literally like all thisbeyond and impossible bullshit.
It's terrible.
The more that you look into itand you actually start to learn
about nutrition, you realizejust how bad these foods are for
you, and your body just has noidea what to do with the food
that you're consuming.
It doesn't know how to break itdown.
It messes up your hormones.

Speaker 1 (49:41):
It's just it's not good, 100% agree, man, and
here's the thing.
But I know there is a smallfraction of the human population
that this is good for, and theonly people it is good for is
the people who do it forreligious or moral purposes.
If you could not live withyourself.

(50:03):
As someone who's consuminganimal products like you, find
that to be the most horriblething.
It is haunting to you Like byall means.
I support that.
I support your morals andethics 100%.
If it is from a religious andupbringing from your family,
100% support you.
In my opinion, that's thereason to do it 100%.

(50:25):
I think.
If you're doing it for anyreason other than that, I think
you're doing more harm than goodand I'm going to leave it there
.

Speaker 2 (50:36):
Yeah, if you're doing it as any reason other than
that, I think you're doing moreharm than good, and I'm gonna
leave it there.

Speaker 1 (50:40):
yeah, if it's.
If you're doing it as a fad, Iagree with tyler.
I just it's not one of those,it's one of those unhealthy fats
.
So, speaking of diets, and, uh,speaking of vegans, which I
know, a lot of them tend toconsume a lot of carbs.
Question number 11.
What is our favorite carbchoice and why?
I'm going to go taters, Ibelieve.
I mean, here's the thing thequestion was more about like,

(51:04):
what are the best carb sources?
I mean personally white rice,not brown rice.
White rice, brown rice, isharder to break down and digest
in our body.
Sure, it's got some fiber, butit actually has a sheath on it
that actually containsanti-nutrients.
But again, if you like brownrice, the taste of it better,
you're probably a psychopath.

(51:25):
I'm just kidding.
I'm just kidding, but whiterice just tastes better, but
also it's easier to digest onyour body.
It's one of the easiest todigest foods on the planet.
But white rice and potatoes arelike my go-to, by the way.
Like white potatoes, sweetpotatoes, yams, purple potatoes,
whatever, like all the potatoes, I freaking love them all.

(51:45):
And white rice, like those aremy two staples I pretty much
have on every single day.
I'll rotate between them.
Some weeks I'll have all rice,some weeks I'll have all
potatoes.
But those are my go-to carbsources.
What about you?

Speaker 2 (51:58):
Fruit, fruit all day.
I'm going to say fruit withhoney.
I love loading up on a bowl offrozen blueberries with some
honey prior to training.
I will have a great trainingsession if I have some
blueberries and honey in mysystem.
No doubt about it.
I will feel great most everytime.

(52:19):
What's you know?

Speaker 1 (52:19):
what's funny is, when I think of carbs, I think of
food sources of carbs andtypical food, but not fruit.
But now that you say that, likedude, 100 fruit is so amazing
yeah, it's the way to go, in myopinion all the micronutrients.
Um, I literally have a cup tomaybe even two cups of

(52:41):
blueberries every single night.
Yeah, it's one of my favoritethings and also super high in
fiber antioxidants it is.
It is one of the in my.
It's a superfood.

Speaker 2 (52:51):
I freaking love blueberries.
Blueberries are a game changer.
If you can, if you go to Costco, that frozen those frozen
blueberries.
The organic frozen blueberriesare gas.
They're not bad.
I love them.
Personally speaking, I thinkthey're great.
I load those up with some honeyand that does it for me.
Those are fantastic.

Speaker 1 (53:11):
Those just make my whole mouth and my tongue turn
blue.
Yeah, but you got to embrace it.

Speaker 2 (53:15):
You know, I feel like I'm Walk around the house with
a blue mouth Like, yeah, I justate blueberries.
I feel like I'm turning into aSmurf after I eat those.

Speaker 1 (53:22):
I'm short enough as it is dude.
But yeah, I agree, Fruit.
Fruit is something you shouldabsolutely routinely, if not
daily, consume, especiallyberries.
Berries have the highestconcentration of fiber.
Blackberries, blueberries,raspberries are going to be
amazing for your body.

(53:42):
But yeah, you can never gowrong with rice.
You can never go wrong withpotatoes.
You can never go wrong withfruit when it comes to
carbohydrate intake.

Speaker 2 (53:56):
Was there any other carb sources?
You can think of Sough.
I love sourdough, sourdough.
I think sourdough bread's great.
Yeah, how do I not?
You dude, give me some nutsthose are great, recently
especially my client nicole,shout out to nicole she's got
great sour shout out to nicolefor the sourdough can we drop
her link right here?

Speaker 1 (54:09):
yeah, if you're in orange county and you haven't
tried kiki's dough, so goodright.
Drop the link she's amazing, um, but she's making it all
homemade from scratch, goodingredients, good quality stuff
and it's freaking, yeah, unreal.

Speaker 2 (54:25):
I gave a loaf to my dad, the other day so good,
bragging so good, and you gotall those probiotics that come
with the fermentation processtoast, that slap a big old stick
of grass-fed butter on it.
Oh god yeah so those aredefinitely sorry for making you
hungry.
You're making me hungry.

Speaker 1 (54:42):
I know, we, we, literally we went to, we went to
whole foods, uh, like two hoursago, to go pick up some food.
We got some steaks, we got someuh, speaking of potatoes, we
got a, we got a variety ofpotatoes the purple, the yellow,
the red ones, and some veggieshe's not going to have some
veggies?
Solid, I mean some veggies.

Speaker 2 (55:00):
Great carb sources all around, though.
All right, all right.
Next one's on me, right?
Okay, just started hitting thegym.
How many times per week shouldI be lifting?
Great, how many times per weekshould I be lifting?
Great question, if you juststarted hitting the gym, how
many times per week should yoube lifting?
Can?

Speaker 1 (55:18):
I hit this.

Speaker 2 (55:18):
Yeah, I think this is a great Tyler question, but go
ahead.

Speaker 1 (55:22):
I'm going to keep it simple.
How many days a week can youwork out?
Dot dot dot.
Let me rephrase that.
You already have your answer.
Okay.
How many days a week can youwork out for the rest of your
entire life?
Not five years, not one year,not 10 years the rest of your

(55:51):
life, which I hope is longerthan 10 years, if you frame it
in that matter.
How many days are you willingto go to the gym?
Well, you might've said four orfive, maybe even seven, when I
first asked the question, butnow, when you zoom out and look
at the whole picture, it'sprobably closer to two, probably
closer to three, and whateverthat number is, you should stick
to that.
Doing too much is not going toget you to your goals faster.

(56:14):
The fastest way to get to yourgoals is doing it in a
sustainable manner.
A lot of people don't believeme on that.
When it comes to resistancetraining, though, the whole
premise of like how I train, howall of our clients trained, all
evolved from the godfathers ofbodybuilding.
This all came pre-steroid era.

(56:37):
In the bodybuilding world, mostof the people that come to me or
talk to me or I talk to abouttraining all reference like
push-pull legs or these brosplits that they're following,
and the problem is is that thoseroutines are modeled after
modern day bodybuilders who areall on steroids.
If you're on steroids, you canignore this part of the the what
I'm about to say, but, um, Iwould say 99.9, if not.

(57:00):
Every single person that'sgoing to listen to this is not
on steroids Neither is I,neither is Jake and so I think,
as a natural human being, weshould model our training after
the best in the world at naturaltraining, which was the
bodybuilders pre 1940s era.
If you look at all almost everysingle one of their routines,
they did full body workoutsthree days a week.

(57:21):
That is literally what most ofthe best in the world ever did,
and so I modeled my training aswell, as I did a full body three
day a week program for like 10years, and now I'm kind of
experimenting with differentthings as I'm more advanced as a
lifter, and so I have a littlemore um, tolerance and ability

(57:42):
to withstand higher volumes oftraining.
So, uh, right now I'm doing afull body ish four days a week,
and so I don't even recommendthat for other people and, to be
honest, I'm about to go back toa full body three day a week.
I'm dead serious, because thebest thing you can do is, number
one, provide stimulus to yourbody three days a week, but,

(58:02):
most importantly, you'reactually giving your body time
to recover between your workouts.
So if you work out Monday,wednesday, friday, the days in
between you actually have timeto recover and rebuild.
You do not build muscle in thegym, you build muscle when you
recover from your workouts, andso that is why working out three
days a week in my opinion andalso studies will support this

(58:24):
as well that is going to be oneof the most superior ways to
train your body.

Speaker 2 (58:29):
Yeah, emphasize sustainability and recovery.
That's the key, 100% Right.
As many days as you can trainwhere you're not overworking
yourself and you're actuallyable to make it to the gym, get
a quality workout in and recoverfully is ultimately the answer
to this question.

(58:49):
So my answer is very similar tohis answer.
So I don't think there's reallyany need to go on on that.
But I totally agree with that.
Emphasize sustainability andemphasize recovery those are
going to be the keys tolongevity, and this is a game of
longevity.
Resistance training is a gameof longevity 100%.

Speaker 1 (59:09):
And if I didn't sell you already, I just want you to
kind of think about it like thisIf on a chest day you did,
let's just say, nine to 10 setson your workout, your chest day
workout you did nine sets ofchest right, and so your first
set of chest you probably getfull, all out effort, maybe up
to about three or four, you havepretty good energy, but five,

(59:32):
six, seven, eight, nine youstart to dwindle off and you
lose a ton of strength.
Now think about if you splitthose nine sets into three
different days you did three onMonday, three on Wednesday,
three on Friday you will be ableto give maximal effort and
output on all three sets, allthree days, which is going to
yield in higher volume, higherintensity and more muscle growth

(59:55):
.
More muscle breakdowntechnically, but it will result
in more muscle growth.
That is one of the biggestperks of doing a full body is
hitting every muscle group threedays a week so it increases
frequent engagement is so key.
The key is frequency, especiallynatural, because we have a
shorter muscle building likeanabolic window of like when our

(01:00:16):
bodies recover, compared tolike a bodybuilder on steroids,
like they may hit a muscle group, and that signal of rebuild,
rebuild stronger, bigger isgoing to be going for like seven
days.
Us as natural human beings andyou is it's only about a 40,
sometimes 72 hour window andthen your body already starts
breaking down or already startsto kind of draw nutrients out of

(01:00:40):
there where you want to keepthose muscles just re-stimulated
every 72 hours at the veryleast.
And if you do that, you'regoing to be moving in the right
direction.
And the last one little keydetail that I found to be
extremely helpful as well isthat because you hit every
muscle group every workout,you're never skipping anything.
I'm calling you out right nowthe guy who skips the fricking

(01:01:02):
leg day stop skipping leg day.
Don't skip leg day, but yourcalves are showing it.
My point is is that too manypeople skip a certain day when
it's convenient for them, andwhat happens is you end up
developing an unbalancedphysique, which oftentimes leads
to injury and imbalance, and sothis is why the full body is so

(01:01:25):
superior in my opinion, becauseyou only are able to get one
workout in one week.
You know what's great?
You didn't miss a certainmuscle group.

Speaker 2 (01:01:33):
Every muscle group gets love Exactly.

Speaker 1 (01:01:37):
And that's going to create a balanced and
well-developed physique.
That's not going to be lookinglike Johnny Bravo with the big
upper body and the little pointylegs.
Hopefully that was helpful foryou guys.

Speaker 2 (01:01:51):
Great answer, Tyler this one's me yeah okay, I'm
having shoulder pain whilebenching.

Speaker 1 (01:01:58):
What should I do?
I'm gonna give this one's gonnabe short and sweet nine times
out of ten.
There is two solutions tofixing shoulder pain while
benching.
Either your shoulder bladesaren't retracted properly.
You want your shoulder bladesretracted and depressed, so
pulled back and down towardsyour butt.
Think about the littletriangle-shaped bones on your

(01:02:20):
back, your scapulas.
You want them squeezed together, like you're pinching a pencil
between your shoulder blades,and then you want them pulled
downwards, so you're archingyour back.
That is gonna create the properposture for a pressing motion.
Then the second thing is yourelbow positioning.
With your elbows flared out toowide, we're putting a lot of

(01:02:41):
stress and potentiallyimpingement on the front deltoid
, so the front of your shoulder.
All we have to do is tuck yourelbow in 45 degrees, so all the
way against your side is zero.
All the way up to the side,directly out to your side, like
you're a letter t.
That would be 90 degrees.
You want to go right betweenthose 45 and a half as we like
to say exactly and just think Ialways like to tell people when

(01:03:03):
you're at the bottom of yourpressing motion, if you just
stick your thumb directly toyour side, it should be about
where your nipple is.
Depending on incline, yourthumb should be just above your
nipple and if you're on deep orif you're on flat bench, it
should be right below yournipple.
But right in that nipple regionis about where you want your
thumb and that will tell you ifyour elbow is in the right place
.

Speaker 2 (01:03:22):
Yeah.
One more thing I want to add.
I think all those cues aregreat and can definitely make a
significant difference in yourperformance on the bench press
and hopefully help to get rid ofany pain that you are currently
experiencing.
One more thing that I wanted toadd is maybe switching it up
and if you're doing barbellbench press, maybe switch over

(01:03:43):
to a dumbbell bench press,because you could be favoring
one side too much and that couldbe maybe not the core issue,
right, but it could be a part ofthe problem.
So I would say switch it up,integrate a little bit more

(01:04:03):
unilateral or single sidetraining and I think that that
could, with um, fixing anyimbalances and hopefully
alleviating that pain over timethat's a fantastic yeah dude.

Speaker 1 (01:04:16):
Great, great stuff there um number 14 on me.

Speaker 2 (01:04:20):
Yeah, what motivates you to train?
Nothing, um, motivation comesand goes.
In my opinion, motivation forme, personally speaking, is very
fleeting, and I know a lot ofpeople would say the same.
Some days I wake up and I amhighly motivated to train.
I've been energy's great, I'vebeen killing it in the gym,

(01:04:41):
maybe I had some good sparringrounds, maybe I feel like I'm
picking up on a technique greator I'm feeling strong or looking
aesthetic, whatever it may be.
I'm like hell yeah, highlymotivated.
Right now I'm going to crush it.
And then I have days when I donot want to train, where I am
tired, sore, fatigued, hurt,whatever it may be.

(01:05:04):
Play it by ear on those daysand make a call to decide
whether I should train through.
You know, whatever fatigue I amfeeling or whatever may be
preventing me from wanting to goto the gym that day, but most
days I would say most days Idon't want to train and I do it

(01:05:28):
because I know I have to.
And then, after I do it, Iremember why I love it so much.
I think a lot of people thattrain on a very, very frequent
basis, like we do, aren'tmotivated to train most of the
time.
We just know why we have to getit done, and I think that's
what separates people who findgood results through training or

(01:05:50):
people that become great atsomething from the people who
don't.

Speaker 1 (01:05:55):
I 1000% agree.
However, I do want to say I dohave something that motivates me
.
Here's the thing I don't rely onmy motivation, but I do have a
deeper ingrained motivation forwhy and what I do, and I think

(01:06:18):
one of the motivations thatkeeps me going consistently is
setting a good example for myclients.
I think being able to impactmore people's lives, because,
again, that increases myfulfillment and makes me happy.
I also know I can't performgreat as a coach if I don't look

(01:06:40):
and feel my best.
So, and I firmly believe youneed to practice what you preach
.
So I think setting a goodexample.
But, most importantly, the thingthat actually motivates me and
drives me the most is I don'thave kids yet, but I do want
kids and I want to not only be agreat example for my kids that
I'm going to bring in this world, and I want to be a great

(01:07:00):
father with good, healthyrelationships with food, good
relationships with exercise,good relationships with I mean
like listen the world we live intoday there's so good
relationships with I mean likelisten, the world we live in
today there's so there's so manyscary things and misconceptions

(01:07:22):
and things that are going onwith nutrition that are so
misleading, and so I want tomake sure I can set a good
example and also teach my kidsthe right things and the things
that they should and would want,should want to put in their
bodies.
Things and the things that theyshould and would want should
want to put in their bodies.
But also, I really want my kidto go on the playground as a kid
and brag about how my dad Iwant them to say, like my dad
will beat up your dad.
Yeah, 100%.

(01:07:43):
It's such a cool thing to bragabout when you're a kid.

Speaker 2 (01:07:45):
Relate to the long-term vision motivation,
like of course I want to.
You know, have my kid come outand start hitting pads with me
on the second day, or hit thegym with me like the second day
that they're in the world.
But, um, I can for sure relateto the long-term vision and
that's what keeps me disciplined, and I think, as I stay

(01:08:08):
disciplined, I find motivationthrough the discipline.
That's fair.
Yeah, that would be, I guess, asimilar answer.

Speaker 1 (01:08:16):
But yeah, yeah, yeah, yeah, all right, last one for
you guys.
You ready for this?
Can you recommend supplementsfor bulking and cutting?

Speaker 2 (01:08:28):
This one's all you.
I'm not a big supplement guy.

Speaker 1 (01:08:32):
I'm not a huge fan of supplements either, to be
honest.
Um, if you're bulking, I thinkprotein shakes are a great
option.
Well, actually hold on.
I'm going to rewind the bestsupplements for cutting and
bulking.
There is one that I believe youshould have on both ends of the
spectrum should have on bothends of the spectrum which is

(01:08:54):
creatine.
This one I agree with.
Creatine is by far the best andmost studied supplement on
planet earth, and I'm actuallygoing to read you a little
snippet from this creatine studythat I find to be really
interesting.
So this is an InternationalSociety of Sports and Nutrition
position stand Safety andEfficacy of Creatine

(01:09:17):
Supplementation Exercise, sportand Medicine.
So if you want the link, I'llput it below.
Research has been indicatedcreatine supplementation may
enhance post-exercise recovery,injury prevention,
thermoregulation, which is likeyour body's ability to adjust to
temperature rehabilitation,which Jake knows a lot about
because of uh working in ptclinics and dealing with a lot

(01:09:37):
of personal injuries also thisone.
Jake knows a lot about this oneas well concussion and or spinal
cord neural protection.
A number of clinicalapplications of creatine
supplementation also have beenstudy involving
neurodegenerative diseases,muscular dystrophy, parkinson's,
huntington's disease, diabetes,osteoarthritis, fibromyalgia,
aging, brain and heart ischema,adolescence, depression and

(01:09:58):
pregnancy.
There is an entire list of allof these things that creatine is
good for.
In my opinion, creatine is nota bodybuilding supplement.
It is a wellness supplement 100your grandma your kids.
Everyone should take creatine.
By the way it's, it's found inred meat.
Red meat has a lot of creatine.
If you eat over a pound and ahalf to two pounds of creatine,

(01:10:18):
you probably don't need tosupplement, but I highly
recommend it.
It has a lot of cognitivebenefits, but anyways, that's
the one supplement I thinkeveryone should.

Speaker 2 (01:10:26):
I was just about to say, to add on to that to any
and all vegetarians and veganswho may be listening earlier on
in the conversation I referencedsupplements that I had to be
diligent about taking.
Creatine was one of them,because creatine is found
through predominantly meat.
You're not going to find itthrough most plant-based foods
and if you do find it, it's intrace amounts, so make sure that

(01:10:47):
you're supplementing that Iagree, but I probably scared all
the vegans out of this, so Idoubt you're here.

Speaker 1 (01:10:53):
And if you're here, if you are here, you made it
real far.
Good job I highly respect youstaying here and sticking
through this.
So thank you.
Going back to what I was saying, I'm going to pick probably one
or two more supplements foreach.
For bulking, I think proteinshakes are great and I think
throwing things like um, likeoats and milk, and high, like

(01:11:17):
peanut butter and like, ifyou're bulking, having really
calorie dense, fat dense foodsinside of your shakes will be
very helpful for putting onweight and muscle.
Now, on the flip side, Iactually don't think protein
powder is a great option whenyou're trying to lose weight.
I actually think having morenutrient-dense whole foods is

(01:11:39):
better because, number one,you'll feel more satisfied and
satiated.
On the flip side, proteinbecause it's a liquid form, it
is tasty and it helps you hityour protein goals, which on
occasion might be fine, butgenerally speaking, when you're
in a deficit.
Tasty and it gives you helpsyou hit your protein goals,
which on occasion might be fine,but generally speaking, when
you're in a deficit, your hungerlevels are increasing to.
To help with decrease yourhunger, you want to consume more
whole foods.

(01:12:00):
So in actually eating proteinis going to be better for you
either way, because it's goingto come with a lot of other
micronutrients.
Now, when you're in a cut,though, you may be lacking some
nutrients.
So in a cut sometimes Iactually like to recommend a
multivitamin for clients becauseyou may be lacking.
You might have less variety inyour food.
Typically, you eat a lot moreof the same things when you're

(01:12:21):
in a cut.
I might tack on a digestiveenzyme.

Speaker 2 (01:12:27):
Sometimes I'll have clients In a bulk especially yes
, in a bulk, for sure, but alsosometimes in a bulk especially
uh, yes, in a in a book, forsure, but also sometimes in a
cut, because I feel likesometimes people as they're,
they're consuming less calories.
Like one of my clients wasstruggling with digestion and we
associated to directly to thecalorie drop that we had made
into his deficit and it was onlyfor like a couple weeks, but he

(01:12:48):
was having a hard timeadjusting to the lower calories
and he was bloating.
And I assumed he was bloatingjust because his body was trying
to retain the calories, becausehe was really like he was
struggling to digest, and so Ihad him hop on a digestive
enzyme and then that ended uphelping and then his body
started to acclimate to theoverall calorie consumption.

(01:13:08):
And it's not like I had him ona drastically low or like a
drastically heavy cut, but rightwhen we started it we pulled
away I think it was about 500 or600 calories from his
maintenance, maybe it was like500.
And he was just struggling todigest and I was like, yeah, and
it wasn't like I didn't drophim super low.

Speaker 1 (01:13:25):
Less food will cause less inflammation.

Speaker 2 (01:13:28):
Yeah, personally, for me, that's the way it goes.

Speaker 1 (01:13:31):
That tells inflammation.
Personally for me, personallyfor me, that was that's the way
it goes.
That tells me he was more thanlikely consuming something that
was causing inflammation.
I don't think it was from thedeficit.
Yeah, that's a conversation foranother time.
But yeah, I don't.
I don't think.
Typically I would say nine like99 of the time.
You would see, when you go intoa deficit, you'll see less
inflammation because your bodyand system aren't stressed from
trying to digest as much food,um, so your system isn't

(01:13:54):
overloaded as much.

Speaker 2 (01:13:54):
So I it was weird, cause he was consuming the same
foods and they weren't givinghim a problem.
He was just consuming them insmaller amounts.

Speaker 1 (01:14:01):
He didn't notice it as much before because he was in
the bulking, but now he wascutting he was noticing it more
because his digestion waslighter but more inflamed
nonetheless, the digestiveenzyme help.

Speaker 2 (01:14:12):
Yeah, I mean, you can't go you can never go wrong.

Speaker 1 (01:14:14):
I mean, like I like a probiotic, yeah, which is
probiotics are good, too.
Fantastic for, um, not just guthealth, I mean your, your gut is
your second brain, and sohaving a healthy gut contributes
to better mental health, whicha lot of people don't realize
that your gut can actuallycontribute to your mental health
.
So I definitely think aprobiotic is a great one to have

(01:14:37):
.
I recommend a company calledSeed S-E-E-D.
They make a fantastic probiotic.
I've tried a shit ton ofprobiotics.
I've tried a ton of them andthat's the only one that's
worked for me that I really like.
Digest Benzyene is a good one,um, and I think the only other
one I mean during the summertimewhere I was.

Speaker 2 (01:14:55):
The question was it pertain supplements for bulking
and cutting?
Oh, okay, yeah, I was.

Speaker 1 (01:14:59):
I was just gonna say, like general recommendations, I
mean those those are the onlyones that I can think of, yeah
for bulking cutting proteinpowder, multivitamin, free
cutting, I think, a probiotic,especially if you're bulking,
because your digestion is goingto be.
Your body is going to have todigest a lot more food, so it
needs a little assistance.
So digestive enzyme and orprobiotic would be great options

(01:15:20):
.

Speaker 2 (01:15:21):
But yeah, ultimately it's going to come down to
calorie consumption and movement.
I remember when I was cutting Iwould a uh, like a thermogenic,
but like a natural one it was.
It was called capsicool never,yeah well, it wasn't, it wasn't.

Speaker 1 (01:15:37):
I'm gonna say no, yeah, no, not a fan, don't even
talk about it I disapprove.

Speaker 2 (01:15:41):
It was spices yeah I disapprove pepper spices, but it
really didn't make that much ofa difference I think the most
important thing is so.

Speaker 1 (01:15:49):
You know, I just told you those, but you do not need
supplements.
Yeah, 100%.
You do not need supplements atall whatsoever not a single
supplement.
If you want to take supplements, cool.
You want to spend the money?
Great, you have the extraexpenses, you have the money, go
for it.
But you do not need them.
But you do not need them.
They're going to make a 1% to3% difference, where the 98% 97%

(01:16:13):
of the change you're going tosee is going to come from your
movement, your nutrition andyour exercise.
Aside from that, you can maybeget a competitive edge.
Until you have good sleep, goodmovement, managed stress, good
quality workouts, consistentlyand a consistent whole food,
nutrition-based diet, there's noreason for you to even look

(01:16:34):
into supplements.
Start there and then, if youwant, you can get into
supplements, but you do not needthem.
But if you're going to getsupplements, make sure you get
third-party tested, high-qualitysupplements.
I recommend Legion.
Use code TNT for 20% off yourfirst order.

Speaker 2 (01:16:50):
Shout out to the newest sponsored athlete just
got sponsored by them.

Speaker 1 (01:16:53):
So, uh, mean the world to me if you win boxing,
but if not, it's again.
It's all good, you don't needto, you don't need them you
don't need them.

Speaker 2 (01:16:59):
Emphasize those lifestyle habits.
That's always going to be key100.

Speaker 1 (01:17:03):
Well, that is our 15 questions, our 15 answers.
I hope you got the absolutebiggest amount of value from
today's podcast episode.
Thank you again for coming on,jake.
I really appreciate you takingthe time to come answer these
fun questions.
This was super fun.
If you guys got value from this.

(01:17:24):
If you're on YouTube, pleasejust drop a like and maybe a
little comment below, and ifyou're on Spotify, send me a
message or send Jake a messageon Instagram.
It'd mean the world to us tohear your thoughts on this and
if you want to see more andaside from that, we'll catch you
guys on the next one.
Peace.

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EP#35: Q&A w/ Coach Jake Jeries: Reverse Dieting, Breathing Tips, and Overcoming Plateaus

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