August 25, 2025 • 26 mins
Fit, Healthy & Happy Podcast
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Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
Hello everybody, rob here andwe're going to talk about some
fitness.
Over the last week or so I'vebeen sending out our emails and
been talking a lot about themetrics and giving you different
metrics that matter and thingslike that.
(01:04):
Metrics and giving youdifferent metrics that matter
and things like that.
So I decided I'm going to do anentire podcast on what ones we
should be paying attention toand what ones we should just let
go by the wayside, because youknow we got enough to think
about without being hammered byinfluencers and marketers and
people basically trying to sellyou a bill of goods and a bunch
(01:26):
of snake oil, like things youshould pay attention to and
things you shouldn't, andwhatnot, and you know it's
pretty simple.
Now, before I get into that.
Let me say, though, thatmetrics do matter.
I've always said that if youcan measure it, you can manage
it, and that's nothing, ofcourse, I created, but it's true
(01:46):
in fitness too.
If we can really put anobjective goal by something,
we're more likely to do thebehavior that's going to bring
that goal about.
So it does matter.
(02:07):
The things I've always donesince I started out was I'll do
an assessment with somebody andI will test the five health
components of physical fitnessin one way shape or form, and
those are muscular strength,muscular endurance,
cardiorespiratory, bodycomposition and flexibility, and
from there get some objectivenumbers of where somebody is,
and then make goals where theymost need to be.
(02:27):
So, for example, if they have avery healthy body fat
percentage, that's not going tobe on our priority list, but
maybe the same person is lowerin muscular strength as seen by
the push-ups that they did intheir assessment.
Then we are going to build theprogram more towards strength
and a little bit less towardsfood and body composition.
(02:50):
So that, I believe, has alwaysworked, taking more of a
scientific approach to training.
So metrics absolutely do matter.
We just have to know what to payattention to and in the era of,
you know, ai and an era of allthe new technology, it can get
(03:11):
quite confusing.
All right, so the other day Italked about calories, calories
being a metric that matters, andit is.
I mean, I'm just going to kindof briefly sort of go through
the ones that work and then theones not to pay attention to,
and then reinforce the ones thatwork again, because I believe
that's what we should always dois end on a positive, whatever
(03:33):
we're doing.
So calories is a metric that weshould pay attention to.
I mean, plain and simple.
There are other variablesinvolved with weight loss.
There's a lot of differentthings, but it still is going to
come down to if we want to loseweight, we need to eat less
than we burn, plain and simple.
If we want to maintain, webring in the human body in food
(03:56):
is calories.
I mean calories are a unit ofenergy, so calories are a metric
we should, if we want to loseweight or if our goal is to
maintain our weight payattention to.
(04:18):
Does that mean we need to beobsessed every way, you know?
Do we have to be like, oh man,this, this and this?
Well, no, but again, I don'twant to get into all of that.
I want to make it clear thatthey matter and how you deal
with it is important.
You know like I can't controlall of the different types of
(04:42):
folks in different conditionsthat might be out there.
So if you've been told by yourtherapist or your general
practitioner to not countcalories because it's taken you
down a bad road before, likeeither disordered eating or
eating disorder, then by allmeans you need to listen to them
.
But that doesn't change thefacts.
(05:04):
Sometimes we really strugglewith that as society.
So well, I thought we weren'tsupposed to do that.
Well, they weren't supposed todo that.
But if you are overweight andyou don't have a tendency
towards obsessing over that,then you do need to do that.
Or you should do that, or itshould help you.
(05:29):
And I think that's why so manypeople are afraid these days to
come out and give people thedeclarations of what they should
do, because not everything isblack and white.
I mean to lose weight, we haveto take in less than we put out.
That's pretty black and white.
But whether or not you can dothat safely and healthfully, I
(05:49):
can't answer that I can.
I like to track, I like to lookat it.
I'm not trying to lose weight,but I do like to pay attention
to that and it works for me.
And no, I don't get obsessedover it, it's just kind of like
interesting information that Ican utilize.
Okay, so calories count, weightChecking, the body weight Hate
(06:15):
to break it to you folks.
Metrics do matter.
If we pay attention to how muchwe weigh, studies have shown it
that people that tend to weighon a regular basis, normally
every day, tend to manage theirweight over their lifetime
better than people that don't.
All right.
(06:36):
So again, just like thecalories.
If you have gotten obsessed inthe past with the scale and it
has led you down an unhealthyroad of addiction or eating
(06:57):
disorder or whatever, then no,it is not for you.
But the research states thosethat continue to monitor their
weight stay at a healthy weightand that's really the key.
A lot of people can lose weight.
Can people lose the weight theyneed to lose and maintain?
It is the more harder question,right or harder solution harder
(07:18):
thing to do.
Well, studies show that if wecontinue to maintain or monitor
our weight, we will maintain ourweight better.
And again, yes, people can getobsessed.
And also, yes, weight isn'teverything.
That's a fact.
I mean, body compositionmatters, there's no question
(07:41):
about it.
So a person who's muscular andweighs more is absolutely
healthier than a person that hasmore body fat and weighs more.
Yes, weight isn't everything.
So we have to remember, withthese metrics, we have to take
all of that into consideration.
Two things can be true at thesame time, and that seems to be
(08:04):
a hard concept for people tounderstand in society.
Regarding everything, twothings can be true at the same
time.
Keeping a regular check on ourweight helps us maintain our
weight, and weight isn'teverything.
Both things can be true, but itis a metric that we should pay
(08:27):
attention to.
All right, here's another one, ametric that matters.
Studies have shown that peoplethat can do regular pushups and
one of the latest studies was 11.
Why, I don't know, who cares,but 11.
(08:47):
11.
Are far less likely to haveissues in older age with muscle
loss and strength loss.
So, yes, the amount of push-upsis a metric that we can pay
attention to just likeeverything else.
That doesn't mean if you can'tdo push-ups because maybe you
(09:09):
tore your rotator cuff back in1975 and you haven't really been
able to do exercises similar tothat in a long time doesn't
mean you're screwed.
It just is a metric thatmatters.
Why?
Well, most likely because it'sone of the best representations
of upper body strength.
(09:29):
So, yes, it is something thatwe should pay attention to.
We use it in our assessmentsall the time.
First, we'll see can they do astandard push-up?
I mean, if they can, that'salready a good metric.
Wow, you can do a push-up.
If you can do 10 push-ups Imean 10 standard push-ups I
think you're fit, you're goingto be fit.
The metric says 11, whatever,but you're going to be fit To
(09:53):
work up to that.
Yeah, modified is great.
We have to remember two thingscan be true at the same time.
The standard push-up is ametric that longevity
specialists have looked at anddetermined.
It matters as far as how manyyou can do and your ability to
age gracefully.
So to say there is a directcausation effect or at least I
(10:17):
should say a direct correlationeffect to that for sure, and not
everybody can do them fordifferent reasons.
Right Doesn't mean it's not agood metric.
It means that you may not beable to do them, but we should
pay attention to the gist of itwith that.
(10:37):
Now, a quick side note.
With this one, I will say thatthose are three metrics we
really should be payingattention to, and I'm going to
further explain that when I talkabout the ones we shouldn't.
But those are like three thatreally tend to matter Calories,
weighing ourselves, push-ups butI got a little caveat to this
(11:00):
push-up one.
With push-ups and otherbodyweight exercises, I mean
they are fantastic.
But lately, if you've beenpaying attention to the news and
especially all over socialmedia, well, we've had different
politicians and governmentofficials like jumping on this.
I don't know.
Basically, I don't care whatside of the aisle you're on, and
(11:21):
I think both sides have beendoing it.
So I guess it really doesn'tmatter, but acting kind of like
children, like hearing that, oh,you know you're not alpha, you
can't do this.
So they've been posting thesevideos of themselves doing.
One of them I saw was pull-upsand push-ups, and then another
one I saw yesterday was benchpresses.
I'm like, oh God, right, butthe pull-ups and the push-ups
(11:45):
that I saw online.
So again, most people turned itinto partisan.
So if they were on their sideof the aisle, they thought it
was great that they were doingthem.
If they were on the oppositeside of the aisle, they made fun
of them.
And I'm going to take it froman exercise physiologist slash
personal trainer, strength andconditioning coach.
(12:05):
That was easy to say.
So all three.
I'm just basically trying tosay, hey, I'm going to take this
from a very professionalstandpoint and tell you, the
pull ups and push ups that Iwitnessed sucked, so nobody
should be counting any of thosethat they were doing.
So when we talk about thesemetrics, we have to do them
correctly, all right.
(12:26):
In this case they were sayingthat they were doing.
I think it was 50 pull upsupsbroken up and then 100 push-ups
broken up, or something likethat.
From what I saw, there wasn'tone pull-up done.
I mean they might have saidthey did 50.
I mean one guy did them halfwaydown, like barely even came
down, and then threw his chinback over the bar.
Another guy had some assistancethe whole time he was doing it
(12:50):
still didn't do them right.
The other guy went the oppositeroute.
He went down but he barely wentup.
So they were not full pull-ups.
There was not a single pull-upcompleted by either of them.
And then I mean, and pull-upsare hard, I mean, guys, if
you're gonna try to show offwith the videos going, oh my god
, maybe pick something you canactually do.
That still surprises mesometimes when people of that
(13:14):
level don't have handlers around, going bro, like you don't want
to post some pull-ups trust me,you don't want to but I guess
they have all their yes menaround who are telling them how
wonderful they are, I don't know.
And then their pushups oh mygoodness, like I'm sorry, but a
remotely athletic male should beable to do a decent amount of
(13:34):
pushups, like at least five.
And their pushups were.
It's so funny because in theMax Fit Games we did I even did
a whole video on don't do bropushups and they were so doing
bro pushups.
It was a joke which meansbasically lie on the floor and
come up maybe two inches and goback down Like elbows are like
(13:54):
so far away from lockout, it'snot even a pushup.
And they're both doing them andlooking at each other like
little kids.
I'm like, guys, you are notsetting an example of what we
need to be doing because you areteaching horrible form.
And I know both of these guys,important people, and they could
have got somebody from themilitary.
(14:15):
You know, I mean, gosh, themilitary has great standards.
I mean, the academies do agreat job.
They could have got some oftheir generals or something out
there.
You know that are still superfit to do this for them.
And you know, go, hey, you knowthey're going to now
demonstrate what we want thecountry to do.
That would be awesome, but theydidn't, and that's not good.
(14:37):
And then, real quickly, movingon to the bench press thing I
saw yesterday both parties hadone hundred and thirty five
pounds in the bar and it was analpha off I want to call it who
can do more.
And both of them got made funof extremely bad and it was
probably something theyshouldn't have done.
So then we'll wrap this up.
So does the bench press metricmatter?
(14:58):
Not at all.
People Push-ups yes, benchpress no.
But the moral of this quicklittle side story is if you're
gonna do it, do it right, okay.
So when they say 11 push-ups,they mean 11 push-ups.
They don't mean 11, bro pushups, they don't mean 11, like, go a
quarter of the way down and goback up pushups.
No, they mean full range ofmotion.
(15:19):
Pushups to where your arms areparallel when you're at the
bottom and your elbows arelocked out when you're at the
top.
That is an actual pushup, andthe hips and the sternum and the
chest stay in alignment thewhole time.
That's a push-up.
So when we test our metrics,they have to be done right.
So now let's talk about some ofthem that we don't need to be
(15:39):
paying attention to.
So, in any order not really oforder of importance but your
watches that tell you how manycalories you're burning during
activity.
That's not a metric you need topay attention to, because
number one it really doesn'tmatter how many calories you're
burning during activity.
That's not a metric you need topay attention to, because
number one it really doesn'tmatter how many calories you
burn when you strength train.
That's not the point ofstrength training.
(16:00):
You really aren't going to burna ton of calories during
strength training.
That's not the point, becausethere's rest involved.
There's work for 10 to 30seconds and then there's rest to
the next machine.
There's not going to be a lotof calories burned during a
strength training session.
So that metric doesn't matter.
(16:20):
When you go to cardio, it'sprobably not going to be overly
accurate.
It's using your body heat andyour temperature to try to read
how many calories.
It's a halfway decentassessment, but not a great
assessment.
And when it comes to calories,that can matter greatly.
(16:41):
So you might think, well, it'sonly off by 50 calories.
Well, that's a lot.
So don't even use that.
When you use your smartwatcheswhich is fine for exercise Use
it for heart rate, for sure youcan see how well you're
recovering.
Use it as sort of a track totime it.
So then if you forget, you knowyou can go back and look, but
(17:02):
you don't need to use it for thecalorie burn.
That's a metric that does notmatter.
Now, how about a lot of thestrength numbers at your gym?
Well, here's the thing withthat.
Absolutely, strength matters.
I mean, there's no question, ifyou can lift more load than you
used to, you're gettingstronger.
(17:23):
Here's the problem with that.
Unless it's barbell ordumbbells, you don't know if
it's all the same.
So if you can say well, youknow, I think I'm getting
stronger because you know, whenI'm at your gym I do this, but
when I go on a cruise I do thisand it's more weight.
It's like well, we don't knowthat it's equal, right Matter of
(17:45):
fact.
I know it is not equal Everyselectorized machine out there,
and this isn't a bad thing, butthey're different.
They have different cams in them, they have different lengths of
how far the stack moves.
They have different geometry asfar as where the handles go.
The guide rods might be betteroiled on some and less oiled on
(18:10):
others, which is going to createeither less friction or more
friction.
So that's going to change thenumbers.
If there's rust on the guiderod, that's going to form
resistance.
That wasn't there.
If it's a smooth guide rod, Imean it doesn't matter.
Even a Smith machine, which alllook almost the same, they're
(18:30):
all going to be different.
Now, if you're comparing yournumbers to your numbers at your
location, yes, that metricmatters.
But If you go into it fatigued,you may not get the same number
.
So kind of like body weight.
Two things can be true at thesame time.
Or I should say weighingyourself, yes, if your numbers
(18:54):
are going up on a regular basisat your gym using the same
consistent exercises andmachines, yes, that matters, and
you may have days where you'remore fatigued.
Or you did another exercise infront of an exercise which
changed the number on the secondexercise and then it's going to
(19:17):
show less strength and alsothat doesn't matter.
So two things can be true atthe same time.
Overall, I wouldn't worry aboutcomparing your numbers that
you're seeing at your gym withnumbers other people are doing
at their gym.
I would not pay attention tothat metric if you are.
(19:41):
For example, if somebody getson their social media platform
and says I did 20 reps at 150pounds on the leg press, and
then you can maybe get all proudof yourself and say you did 200
pounds for the same amount ofreps on your leg press.
You don't know if the legpresses match up with each other
(20:06):
, so don't compare those numbers.
Those are metrics that do notmatter.
All right, here's a metric,another metric you don't really
need to pay attention to.
I gave you three to focus onand now I'm going to give you
three, not to.
The next one is your macronutrients.
Okay, that's an obsession.
(20:26):
That's probably the one I seethe most online.
Oh, count your macros, countyour carb grams, count your
protein grams, count your fatgrams.
Look, weight loss is going tocome down the calories and
everybody having different bodyweights and different conditions
.
There isn't going to be a macronumber that is ideal for
(20:49):
everybody across the board.
So your protein numbers?
I mean, yes, we do need protein, sure, but your protein numbers
are going to change based onyour body weight, based on your
activity level and based onwhether or not you have medical
conditions or not.
So a person that's been toldthey need to protect their
(21:09):
kidneys doesn't need to be on ahigher protein diet.
So when you see these differentstats out there where they say
you need so many grams ofprotein per day, that is nine
times out of ten somebody tryingto sell you protein or a meal
plan.
We all need protein and we needto time it and we need to have
(21:31):
it frequently.
All this is true, but theactual metric of how much per
day is so variable that, insteadof counting it, you should just
pay attention to it and figureit out for yourself.
One way you can know are yourecovering from your workouts?
(21:51):
Well, are you not recovering?
Well?
Well, if you are, you probablyare getting enough protein.
If you're not, maybe you're not.
But the point is we don't needto count our macronutrients.
Okay, carbohydrates same thing.
Now, again, you have toremember.
Two things can be true at thesame time.
(22:13):
So if your doctor says, look,you are diabetic, you do have to
count your carb grams, I needyou to count this, then count
them.
That's different.
I'm talking about the generalpopulation that doesn't have
issues with this, doesn't needto be trying to figure out how
many carbohydrates they need.
(22:34):
We need a balance of all threemacronutrients.
We don't need to be on alow-carb diet.
We don't need to be on ahigh-protein diet, we don't need
to be on a zero-fat diet.
We need to have all three inproper balance.
We do not necessarily need tocount our macronutrients and get
(22:59):
to a certain point.
It's usually protein wherepeople do it.
Well, not too many people countthe fat, but a lot of people
will count protein to try to getit up and they'll count their
carbs to try to get it down.
Both thinking is off.
Okay, we need all three.
We need to learn how to thinkfor ourselves and go I need
(23:21):
nutrient dense foods.
So not all carbohydrates arethe same, and that's another big
reason that you shouldn't count, because there's a huge
difference between a sweetpotato and a bag of Twizzlers.
Okay, both are carbs, both aregoing to count as carbs.
Huge, huge difference.
So we need to think about arethese nutrient-dense, good,
(23:43):
out-of-the-ground carbohydratesor is this processed sugar?
You say, well then, maybe Ishould count sugar.
No, you shouldn't, because,again, if you put a banana into
your MyFitnessPal, you're goingto see that it's pretty darn
high in sugar.
And a banana sugar it'sfructose isn't nearly as
(24:03):
problematic.
It's not problematic at all,actually.
But it's not that problem thatwhen you see the processed sugar
like the Twizzler why do I haveTwizzlers on my mind?
I had no idea.
When I thought of pure sugar,that's what came to my mind.
And final thing on thisendurance athletes, they need
some sugar anyway.
(24:24):
They need real pure sugarduring their endurance events.
So we just can't use that as ametric.
Okay, so no on comparing yourweights to other people at the
gym.
Ignore that metric.
No on exercise caloricexpenditure during or after
(24:48):
workouts no.
And macronutrients no.
Those are three metrics I don'twant you to pay attention to.
Do pay attention to yourcalories, do pay attention to
your weight and do see if youcan and try to improve your
push-ups.
Okay, metrics matter, but theyhave to be the right metrics.
(25:13):
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
(25:34):
They have the best product.
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
Hello everybody, rob here andwe're going to talk about some
fitness.
Over the last week or so I'vebeen sending out our emails and
been talking a lot about themetrics and giving you different
metrics that matter and thingslike that.
(01:04):
Metrics and giving youdifferent metrics that matter
and things like that.
So I decided I'm going to do anentire podcast on what ones we
should be paying attention toand what ones we should just let
go by the wayside, because youknow we got enough to think
about without being hammered byinfluencers and marketers and
people basically trying to sellyou a bill of goods and a bunch
(01:26):
of snake oil, like things youshould pay attention to and
things you shouldn't, andwhatnot, and you know it's
pretty simple.
Now, before I get into that.
Let me say, though, thatmetrics do matter.
I've always said that if youcan measure it, you can manage
it, and that's nothing, ofcourse, I created, but it's true
(01:46):
in fitness too.
If we can really put anobjective goal by something,
we're more likely to do thebehavior that's going to bring
that goal about.
So it does matter.
(02:07):
The things I've always donesince I started out was I'll do
an assessment with somebody andI will test the five health
components of physical fitnessin one way shape or form, and
those are muscular strength,muscular endurance,
cardiorespiratory, bodycomposition and flexibility, and
from there get some objectivenumbers of where somebody is,
and then make goals where theymost need to be.
(02:27):
So, for example, if they have avery healthy body fat
percentage, that's not going tobe on our priority list, but
maybe the same person is lowerin muscular strength as seen by
the push-ups that they did intheir assessment.
Then we are going to build theprogram more towards strength
and a little bit less towardsfood and body composition.
(02:50):
So that, I believe, has alwaysworked, taking more of a
scientific approach to training.
So metrics absolutely do matter.
We just have to know what to payattention to and in the era of,
you know, ai and an era of allthe new technology, it can get
(03:11):
quite confusing.
All right, so the other day Italked about calories, calories
being a metric that matters, andit is.
I mean, I'm just going to kindof briefly sort of go through
the ones that work and then theones not to pay attention to,
and then reinforce the ones thatwork again, because I believe
that's what we should always dois end on a positive, whatever
(03:33):
we're doing.
So calories is a metric that weshould pay attention to.
I mean, plain and simple.
There are other variablesinvolved with weight loss.
There's a lot of differentthings, but it still is going to
come down to if we want to loseweight, we need to eat less
than we burn, plain and simple.
If we want to maintain, webring in the human body in food
(03:56):
is calories.
I mean calories are a unit ofenergy, so calories are a metric
we should, if we want to loseweight or if our goal is to
maintain our weight payattention to.
(04:18):
Does that mean we need to beobsessed every way, you know?
Do we have to be like, oh man,this, this and this?
Well, no, but again, I don'twant to get into all of that.
I want to make it clear thatthey matter and how you deal
with it is important.
You know like I can't controlall of the different types of
(04:42):
folks in different conditionsthat might be out there.
So if you've been told by yourtherapist or your general
practitioner to not countcalories because it's taken you
down a bad road before, likeeither disordered eating or
eating disorder, then by allmeans you need to listen to them
.
But that doesn't change thefacts.
(05:04):
Sometimes we really strugglewith that as society.
So well, I thought we weren'tsupposed to do that.
Well, they weren't supposed todo that.
But if you are overweight andyou don't have a tendency
towards obsessing over that,then you do need to do that.
Or you should do that, or itshould help you.
(05:29):
And I think that's why so manypeople are afraid these days to
come out and give people thedeclarations of what they should
do, because not everything isblack and white.
I mean to lose weight, we haveto take in less than we put out.
That's pretty black and white.
But whether or not you can dothat safely and healthfully, I
(05:49):
can't answer that I can.
I like to track, I like to lookat it.
I'm not trying to lose weight,but I do like to pay attention
to that and it works for me.
And no, I don't get obsessedover it, it's just kind of like
interesting information that Ican utilize.
Okay, so calories count, weightChecking, the body weight Hate
(06:15):
to break it to you folks.
Metrics do matter.
If we pay attention to how muchwe weigh, studies have shown it
that people that tend to weighon a regular basis, normally
every day, tend to manage theirweight over their lifetime
better than people that don't.
All right.
(06:36):
So again, just like thecalories.
If you have gotten obsessed inthe past with the scale and it
has led you down an unhealthyroad of addiction or eating
(06:57):
disorder or whatever, then no,it is not for you.
But the research states thosethat continue to monitor their
weight stay at a healthy weightand that's really the key.
A lot of people can lose weight.
Can people lose the weight theyneed to lose and maintain?
It is the more harder question,right or harder solution harder
(07:18):
thing to do.
Well, studies show that if wecontinue to maintain or monitor
our weight, we will maintain ourweight better.
And again, yes, people can getobsessed.
And also, yes, weight isn'teverything.
That's a fact.
I mean, body compositionmatters, there's no question
(07:41):
about it.
So a person who's muscular andweighs more is absolutely
healthier than a person that hasmore body fat and weighs more.
Yes, weight isn't everything.
So we have to remember, withthese metrics, we have to take
all of that into consideration.
Two things can be true at thesame time, and that seems to be
(08:04):
a hard concept for people tounderstand in society.
Regarding everything, twothings can be true at the same
time.
Keeping a regular check on ourweight helps us maintain our
weight, and weight isn'teverything.
Both things can be true, but itis a metric that we should pay
(08:27):
attention to.
All right, here's another one, ametric that matters.
Studies have shown that peoplethat can do regular pushups and
one of the latest studies was 11.
Why, I don't know, who cares,but 11.
(08:47):
11.
Are far less likely to haveissues in older age with muscle
loss and strength loss.
So, yes, the amount of push-upsis a metric that we can pay
attention to just likeeverything else.
That doesn't mean if you can'tdo push-ups because maybe you
(09:09):
tore your rotator cuff back in1975 and you haven't really been
able to do exercises similar tothat in a long time doesn't
mean you're screwed.
It just is a metric thatmatters.
Why?
Well, most likely because it'sone of the best representations
of upper body strength.
(09:29):
So, yes, it is something thatwe should pay attention to.
We use it in our assessmentsall the time.
First, we'll see can they do astandard push-up?
I mean, if they can, that'salready a good metric.
Wow, you can do a push-up.
If you can do 10 push-ups Imean 10 standard push-ups I
think you're fit, you're goingto be fit.
The metric says 11, whatever,but you're going to be fit To
(09:53):
work up to that.
Yeah, modified is great.
We have to remember two thingscan be true at the same time.
The standard push-up is ametric that longevity
specialists have looked at anddetermined.
It matters as far as how manyyou can do and your ability to
age gracefully.
So to say there is a directcausation effect or at least I
(10:17):
should say a direct correlationeffect to that for sure, and not
everybody can do them fordifferent reasons.
Right Doesn't mean it's not agood metric.
It means that you may not beable to do them, but we should
pay attention to the gist of itwith that.
(10:37):
Now, a quick side note.
With this one, I will say thatthose are three metrics we
really should be payingattention to, and I'm going to
further explain that when I talkabout the ones we shouldn't.
But those are like three thatreally tend to matter Calories,
weighing ourselves, push-ups butI got a little caveat to this
(11:00):
push-up one.
With push-ups and otherbodyweight exercises, I mean
they are fantastic.
But lately, if you've beenpaying attention to the news and
especially all over socialmedia, well, we've had different
politicians and governmentofficials like jumping on this.
I don't know.
Basically, I don't care whatside of the aisle you're on, and
(11:21):
I think both sides have beendoing it.
So I guess it really doesn'tmatter, but acting kind of like
children, like hearing that, oh,you know you're not alpha, you
can't do this.
So they've been posting thesevideos of themselves doing.
One of them I saw was pull-upsand push-ups, and then another
one I saw yesterday was benchpresses.
I'm like, oh God, right, butthe pull-ups and the push-ups
(11:45):
that I saw online.
So again, most people turned itinto partisan.
So if they were on their sideof the aisle, they thought it
was great that they were doingthem.
If they were on the oppositeside of the aisle, they made fun
of them.
And I'm going to take it froman exercise physiologist slash
personal trainer, strength andconditioning coach.
(12:05):
That was easy to say.
So all three.
I'm just basically trying tosay, hey, I'm going to take this
from a very professionalstandpoint and tell you, the
pull ups and push ups that Iwitnessed sucked, so nobody
should be counting any of thosethat they were doing.
So when we talk about thesemetrics, we have to do them
correctly, all right.
(12:26):
In this case they were sayingthat they were doing.
I think it was 50 pull upsupsbroken up and then 100 push-ups
broken up, or something likethat.
From what I saw, there wasn'tone pull-up done.
I mean they might have saidthey did 50.
I mean one guy did them halfwaydown, like barely even came
down, and then threw his chinback over the bar.
Another guy had some assistancethe whole time he was doing it
(12:50):
still didn't do them right.
The other guy went the oppositeroute.
He went down but he barely wentup.
So they were not full pull-ups.
There was not a single pull-upcompleted by either of them.
And then I mean, and pull-upsare hard, I mean, guys, if
you're gonna try to show offwith the videos going, oh my god
, maybe pick something you canactually do.
That still surprises mesometimes when people of that
(13:14):
level don't have handlers around, going bro, like you don't want
to post some pull-ups trust me,you don't want to but I guess
they have all their yes menaround who are telling them how
wonderful they are, I don't know.
And then their pushups oh mygoodness, like I'm sorry, but a
remotely athletic male should beable to do a decent amount of
(13:34):
pushups, like at least five.
And their pushups were.
It's so funny because in theMax Fit Games we did I even did
a whole video on don't do bropushups and they were so doing
bro pushups.
It was a joke which meansbasically lie on the floor and
come up maybe two inches and goback down Like elbows are like
(13:54):
so far away from lockout, it'snot even a pushup.
And they're both doing them andlooking at each other like
little kids.
I'm like, guys, you are notsetting an example of what we
need to be doing because you areteaching horrible form.
And I know both of these guys,important people, and they could
have got somebody from themilitary.
(14:15):
You know, I mean, gosh, themilitary has great standards.
I mean, the academies do agreat job.
They could have got some oftheir generals or something out
there.
You know that are still superfit to do this for them.
And you know, go, hey, you knowthey're going to now
demonstrate what we want thecountry to do.
That would be awesome, but theydidn't, and that's not good.
(14:37):
And then, real quickly, movingon to the bench press thing I
saw yesterday both parties hadone hundred and thirty five
pounds in the bar and it was analpha off I want to call it who
can do more.
And both of them got made funof extremely bad and it was
probably something theyshouldn't have done.
So then we'll wrap this up.
So does the bench press metricmatter?
(14:58):
Not at all.
People Push-ups yes, benchpress no.
But the moral of this quicklittle side story is if you're
gonna do it, do it right, okay.
So when they say 11 push-ups,they mean 11 push-ups.
They don't mean 11, bro pushups, they don't mean 11, like, go a
quarter of the way down and goback up pushups.
No, they mean full range ofmotion.
(15:19):
Pushups to where your arms areparallel when you're at the
bottom and your elbows arelocked out when you're at the
top.
That is an actual pushup, andthe hips and the sternum and the
chest stay in alignment thewhole time.
That's a push-up.
So when we test our metrics,they have to be done right.
So now let's talk about some ofthem that we don't need to be
(15:39):
paying attention to.
So, in any order not really oforder of importance but your
watches that tell you how manycalories you're burning during
activity.
That's not a metric you need topay attention to, because
number one it really doesn'tmatter how many calories you're
burning during activity.
That's not a metric you need topay attention to, because
number one it really doesn'tmatter how many calories you
burn when you strength train.
That's not the point ofstrength training.
(16:00):
You really aren't going to burna ton of calories during
strength training.
That's not the point, becausethere's rest involved.
There's work for 10 to 30seconds and then there's rest to
the next machine.
There's not going to be a lotof calories burned during a
strength training session.
So that metric doesn't matter.
(16:20):
When you go to cardio, it'sprobably not going to be overly
accurate.
It's using your body heat andyour temperature to try to read
how many calories.
It's a halfway decentassessment, but not a great
assessment.
And when it comes to calories,that can matter greatly.
(16:41):
So you might think, well, it'sonly off by 50 calories.
Well, that's a lot.
So don't even use that.
When you use your smartwatcheswhich is fine for exercise Use
it for heart rate, for sure youcan see how well you're
recovering.
Use it as sort of a track totime it.
So then if you forget, you knowyou can go back and look, but
(17:02):
you don't need to use it for thecalorie burn.
That's a metric that does notmatter.
Now, how about a lot of thestrength numbers at your gym?
Well, here's the thing withthat.
Absolutely, strength matters.
I mean, there's no question, ifyou can lift more load than you
used to, you're gettingstronger.
(17:23):
Here's the problem with that.
Unless it's barbell ordumbbells, you don't know if
it's all the same.
So if you can say well, youknow, I think I'm getting
stronger because you know, whenI'm at your gym I do this, but
when I go on a cruise I do thisand it's more weight.
It's like well, we don't knowthat it's equal, right Matter of
(17:45):
fact.
I know it is not equal Everyselectorized machine out there,
and this isn't a bad thing, butthey're different.
They have different cams in them, they have different lengths of
how far the stack moves.
They have different geometry asfar as where the handles go.
The guide rods might be betteroiled on some and less oiled on
(18:10):
others, which is going to createeither less friction or more
friction.
So that's going to change thenumbers.
If there's rust on the guiderod, that's going to form
resistance.
That wasn't there.
If it's a smooth guide rod, Imean it doesn't matter.
Even a Smith machine, which alllook almost the same, they're
(18:30):
all going to be different.
Now, if you're comparing yournumbers to your numbers at your
location, yes, that metricmatters.
But If you go into it fatigued,you may not get the same number
.
So kind of like body weight.
Two things can be true at thesame time.
Or I should say weighingyourself, yes, if your numbers
(18:54):
are going up on a regular basisat your gym using the same
consistent exercises andmachines, yes, that matters, and
you may have days where you'remore fatigued.
Or you did another exercise infront of an exercise which
changed the number on the secondexercise and then it's going to
(19:17):
show less strength and alsothat doesn't matter.
So two things can be true atthe same time.
Overall, I wouldn't worry aboutcomparing your numbers that
you're seeing at your gym withnumbers other people are doing
at their gym.
I would not pay attention tothat metric if you are.
(19:41):
For example, if somebody getson their social media platform
and says I did 20 reps at 150pounds on the leg press, and
then you can maybe get all proudof yourself and say you did 200
pounds for the same amount ofreps on your leg press.
You don't know if the legpresses match up with each other
(20:06):
, so don't compare those numbers.
Those are metrics that do notmatter.
All right, here's a metric,another metric you don't really
need to pay attention to.
I gave you three to focus onand now I'm going to give you
three, not to.
The next one is your macronutrients.
Okay, that's an obsession.
(20:26):
That's probably the one I seethe most online.
Oh, count your macros, countyour carb grams, count your
protein grams, count your fatgrams.
Look, weight loss is going tocome down the calories and
everybody having different bodyweights and different conditions
.
There isn't going to be a macronumber that is ideal for
(20:49):
everybody across the board.
So your protein numbers?
I mean, yes, we do need protein, sure, but your protein numbers
are going to change based onyour body weight, based on your
activity level and based onwhether or not you have medical
conditions or not.
So a person that's been toldthey need to protect their
(21:09):
kidneys doesn't need to be on ahigher protein diet.
So when you see these differentstats out there where they say
you need so many grams ofprotein per day, that is nine
times out of ten somebody tryingto sell you protein or a meal
plan.
We all need protein and we needto time it and we need to have
(21:31):
it frequently.
All this is true, but theactual metric of how much per
day is so variable that, insteadof counting it, you should just
pay attention to it and figureit out for yourself.
One way you can know are yourecovering from your workouts?
(21:51):
Well, are you not recovering?
Well?
Well, if you are, you probablyare getting enough protein.
If you're not, maybe you're not.
But the point is we don't needto count our macronutrients.
Okay, carbohydrates same thing.
Now, again, you have toremember.
Two things can be true at thesame time.
(22:13):
So if your doctor says, look,you are diabetic, you do have to
count your carb grams, I needyou to count this, then count
them.
That's different.
I'm talking about the generalpopulation that doesn't have
issues with this, doesn't needto be trying to figure out how
many carbohydrates they need.
(22:34):
We need a balance of all threemacronutrients.
We don't need to be on alow-carb diet.
We don't need to be on ahigh-protein diet, we don't need
to be on a zero-fat diet.
We need to have all three inproper balance.
We do not necessarily need tocount our macronutrients and get
(22:59):
to a certain point.
It's usually protein wherepeople do it.
Well, not too many people countthe fat, but a lot of people
will count protein to try to getit up and they'll count their
carbs to try to get it down.
Both thinking is off.
Okay, we need all three.
We need to learn how to thinkfor ourselves and go I need
(23:21):
nutrient dense foods.
So not all carbohydrates arethe same, and that's another big
reason that you shouldn't count, because there's a huge
difference between a sweetpotato and a bag of Twizzlers.
Okay, both are carbs, both aregoing to count as carbs.
Huge, huge difference.
So we need to think about arethese nutrient-dense, good,
(23:43):
out-of-the-ground carbohydratesor is this processed sugar?
You say, well then, maybe Ishould count sugar.
No, you shouldn't, because,again, if you put a banana into
your MyFitnessPal, you're goingto see that it's pretty darn
high in sugar.
And a banana sugar it'sfructose isn't nearly as
(24:03):
problematic.
It's not problematic at all,actually.
But it's not that problem thatwhen you see the processed sugar
like the Twizzler why do I haveTwizzlers on my mind?
I had no idea.
When I thought of pure sugar,that's what came to my mind.
And final thing on thisendurance athletes, they need
some sugar anyway.
(24:24):
They need real pure sugarduring their endurance events.
So we just can't use that as ametric.
Okay, so no on comparing yourweights to other people at the
gym.
Ignore that metric.
No on exercise caloricexpenditure during or after
(24:48):
workouts no.
And macronutrients no.
Those are three metrics I don'twant you to pay attention to.
Do pay attention to yourcalories, do pay attention to
your weight and do see if youcan and try to improve your
push-ups.
Okay, metrics matter, but theyhave to be the right metrics.
(25:13):
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
(25:34):
They have the best product.
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
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