The battle between cardio and strength training has raged for decades, but what if both sides are missing the point? After 30, our bodies begin a metabolic shift that changes everything about how we look and feel – losing up to a pound of muscle yearly while potentially gaining a pound of fat. This silent transformation explains why so many of us struggle despite doing "everything right."
In this illuminating deep-dive, we uncover the science behind effective fitness for busy professionals who don't have hours to spend in the gym. While cardio delivers crucial cardiovascular benefits (even simple walking reduces disease risk dramatically), strength training creates the metabolic machinery that transforms your body from the inside out. By preserving lean tissue, elevating your resting metabolism, and improving nutrient partitioning, resistance training acts as your body's defense system against age-related decline.
The research is clear: those who combine both training modalities in even modest doses experience the lowest all-cause mortality rates. But how do you balance them when time is your scarcest resource? We break down practical, tiered approaches for any schedule – from minimum effective dose (2-3 strength sessions weekly plus walking) to more comprehensive routines for those with additional time and motivation. The key insight? Consistency trumps perfection every time.
Whether you're trying to lose fat, gain energy, or simply age well, understanding how these training modalities complement each other creates a blueprint for lasting results. Let's build a fitness approach that respects your life while delivering the health, confidence and strength you deserve. Ready to create your perfect training mix? We're here to help whenever you're ready.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
So once you hit your 30s, you naturally start losing
muscle mass unless you train forit.
So and this is proven instudies after the age of 30, we
typically lose about a pound ofmuscle mass per year If we're
not strength training,resistance training and getting
an adequate protein and adequatesleep, and we also typically
gain a pound of body fat peryear if we don't have our
(00:21):
nutrition in check and thoseother three things as well.
So you can see where that headsreally, really quickly.
Speaker 2 (00:28):
Welcome to the Win On Purpose podcast From health and
fitness, business, personaldevelopment, relationships and
more.
We promise you will findinspiration to help you win on
purpose in all areas of yourlife journey.
Now for your host, adam Kellyof your life journey.
Speaker 1 (00:47):
Now for your host, adam Kelly Welcome, welcome.
Welcome back to the Win OnPurpose podcast, where we help
busy people build strength,confidence and health that lasts
without burning out.
I'm your host, coach Adam Kelly, owner of Transform Health
Initiative, and this is oursecond episode in our series,
the busy person's blueprint forfitness.
That actually fits.
So in our last episode, weuncovered the minimum effective
(01:10):
dose, right, you remember thatif you didn't listen, make sure
you go back and listen MED,minimum effective dose, and how
little you really need to do tostart seeing results.
Okay, so, like I said, you wantto check that episode out if
you didn't listen yet.
And today, though, we're digginginto a question that comes up
all the time, which one actuallymatters more, and it's usually
(01:33):
in the context of fat loss,cardio or strength training.
So you've probably heard somepassionate arguments on both
sides, I can imagine.
So let's clear the confusion,cut the noise and lay out the
facts.
All right, let's break thisthing down.
So this first part is thehealth versus aesthetic divide.
Okay, cardio and strength eachbring powerful but different
(01:59):
benefits.
So cardio helps your heart,your lungs, your circulation,
your energy levels and endurance, and strength typically impacts
your shape, your metabolism,your hormone profile and how
well your body handles fuel.
Ok, so let's start with thehealth side.
(02:20):
Not crazy cardio, but justbrisk walking five times a week
can lower your risk of heartdisease, stroke, type two
diabetes, depression and evendementia.
Walking, not even running.
It's that simple, guys, andit's that powerful.
Now let's flip to bodycomposition.
Okay, this is usually what mostpeople want to know about how
(02:41):
your body looks, feels andfunctions.
This is where strength trainingtakes the lead and this is
where I get excited, because Ilove lifting and I love strength
training.
So resistance training does afew very important things that
we're going to talk about.
It preserves lean tissue whileyou lose fat.
Okay, so people who just docardio or they just use
(03:03):
nutrition to lose body fat andthey're losing weight, if
they're not strength training,getting aqua protein and getting
quality sleep, then they arelosing a ton of muscle mass with
that fat, which is going tomake you look way worse.
You'll just be smaller, but notlook the way that you're
wanting to look, I promise.
Resistance training elevatesyour resting metabolic rate, so
(03:26):
that's basically how manycalories that your body burns
before you ever move a muscle.
So this is also called BMR,your basal metabolic rate.
Again, it's how many caloriesyour body burns just to keep the
lights on, just to keep yourorgans operating, your blood
pumping through your veins, yourbrain functioning before you
even open an eyelid.
Okay, that's your restingmetabolic rate and it elevates
that.
(03:46):
So guess what that means?
You actually burn more calorieseven when you're sleeping, when
you have more muscle mass inyour resistance training.
It also helps improve how yourbody partitions and utilizes
calories.
So a big part of the carbs thatwe eat well, all of the carbs
that we are, converted intoglucose.
That glucose is now in yourbloodstream.
(04:08):
That's blood sugar, and that isgrabbed by insulin that's
released whenever you eat thosecarbs.
Whenever that blood glucosehits your system, the insulin is
the transporter.
It picks it up and it shuttlesit to three typically different
places, typical different placesthat's your liver, that's your
fat cells and that's your muscletissue.
(04:29):
So, the more muscle tissue youhave and your resistance
training, so you're emptyingthat energy source because
glucose, glycogen.
Glycogen is what's stored inyour liver and in your muscle.
Glucose is what's in yourbloodstream and that's what's
shuttle, it's transformed,basically, and it goes into your
fat cells.
So, um, when you strength train, resistance train, you deplete
(04:54):
that glycogen that's storedwithin that muscle.
And when you do cardio as well,especially more intense cardio,
so you deplete that glycogenout of that muscle.
So guess what's going to happennow when you eat carbs and that
blood glucose is in your system?
Well, if your liver doesn'thave glycogen stored because it
released it to give back to yourmuscles, then it's going to
fill up your liver first, butthen, if your muscles are not
(05:18):
tapped off on their glycogenstorage, then it's going to
shuttle that glucose into themuscles, because your muscles
are responsible for keeping yourbody moving.
Okay, so it's shuttling thatinto the muscles.
Now your muscle is up, takingmore of it to utilize it, which
is a good thing.
So guess where it can't go now?
To your fat cells, okay.
So this is why it's soimportant, for, you know,
(05:41):
partitioning nutrients and andkeeping our blood sugar in
control by having more muscletissue and lastly, that we're
going to talk about it helpstighten and tone your overall
shape.
It gives you that body you wantto see.
When you see that fit girl orthat fit guy and they've got the
body that you want and you'relike man.
I wish I looked like that.
I wish I had the confidencethey do.
(06:02):
I would almost promise you.
They are strength training andprobably doing some sort of
cardio and keeping theirnutrition in check.
Okay, that's just what it is.
So if your goal is to lose fatand look more defined, then
strength is your primary lever.
Okay, both matter, but how youprioritize them depends on what
you're trying to achieve.
(06:23):
So this next part we're goingto go into is the power of
muscle.
This is my favorite part.
So let's zoom in on this ideaof muscle as your metabolic
engine, not just to look good ina shirt or look good in a
bathing suit, but as yourmetabolic engine.
So once you hit your 30s, younaturally start losing muscle
mass unless you train for it.
So and this is proven instudies, after the age of 30, we
(06:46):
typically lose about a pound ofmuscle mass per year if we're
not strength training,resistance training and getting
an adequate protein and adequatesleep.
And we also typically gain apound of body fat per year if we
don't have our nutrition incheck and those other three
things as well.
So you can see where that headsreally, really quickly, hey
guys, real quick before we diveback in.
(07:07):
At Transformed Health Initiative.
We're not just in the businessof workouts and meal plans.
We're here to change lives, onetransformation at a time.
That means that helping realpeople people like you rebuild
their health from the inside outin a way that actually fits
their real life.
Because here's the truth.
You don't need another extremeprogram.
You've been there, you've donethat.
You need a system that respectsyour schedule and restores your
(07:30):
confidence and equips you towin in your body, your mind and
your purpose.
If you've been listening andthinking, I would like that kind
of change, but I don't knowwhere to start.
You don't have to figure it outalone.
We love to hear your story andshow you what's possible.
No pressure, no push.
You can grab a time to talk inthe link in the show notes.
Let's build a plan thatactually works for your life.
(07:52):
All right, let's get back to it.
So that muscle loss that'shappening whenever you're losing
that muscle each year, or againfrom our example before, where
you're losing weight but you'renot strength training and
getting in protein and sleepingwell, so you're losing muscle
and fat.
That muscle loss.
It slows down your metabolismagain, all of those calories
(08:13):
you're burning at rest becauseof that, you know, bump in your
resting metabolic rate, thatgoes down.
The uptake of that glycogeninto your liver and muscle goes
down because they stay full,because you're not utilizing
that resource.
So now more of that blood sugaris getting shuttled into fat
cells or staying in yourbloodstream, causing all kinds
of problems like pre-diabetes,diabetes, type 2, that kind of
(08:36):
stuff.
It weakens your structure,makes you more fragile, makes
you weaker, you know, make younot able to catch yourself as
well, brace yourself as well.
It increases your risk ofinjury and by quite a bit and
way more than actual strengthtraining does itself.
Cause a lot of people think that, like, your risk of injury goes
up big time with strengthtraining.
But it actually is not thathigh at all If you're training
(08:58):
properly, with good form, goodtechnique, you're not being an
idiot.
You're doing things the way itneeds to be done.
You're working with a fantasticcoaching team that helps you do
that.
Uh, you know low key.
A fantastic coaching team thathelps you do that, you know low
key.
No, shame plug there.
Then your risk of injury duringtraining is actually very, very
low.
It's the risk you have whenyou're doing everything else in
life where you're not thinkingabout how you're moving.
(09:18):
That is your highest risk ofinjury.
And if your muscles are weakand they can't support your
skeletal system very well, thenyour risk of injury is way, way
higher.
All right, and that muscle lossmakes it harder to keep fat off
, even if the scale stays thesame.
So this is why you'll seepeople say you know, I weighed
the same I did 10 years ago, butmy body doesn't look or feel
(09:40):
the same at all.
It's because the muscle ismissing.
All right, strength trainingcorrects that.
There's some things that itimproves.
This is pretty cool, guys.
So some things that strengthtraining improves or building
muscle improves is bone density,something we don't think about.
So protecting us againstosteoporosis and you know, those
type of degenerative diseasesthat happen as we age and bones
(10:02):
get brittle.
Strength training can actuallyreverse that and definitely
prevent that.
Strength training can actuallyreverse that and definitely
prevent that.
So, no matter what age you are,that's every reason you need
right there so you don't falland break a hip or, you know,
trip and break your wristbecause you tried to grab
yourself on the door.
You know that kind of stuff.
Posture helps improve yourposture.
Naturally, you don't have totry to train your posture, but
(10:23):
by just strengthening your back,strengthening your your neck,
strengthening your supportingcast, you improve your posture,
which gives you less neck pain,less back pain, all that stuff.
It helps improve your corestability.
So that's your framework, yourfoundational framework that
keeps your body intact.
It helps you move, it helps youdo different tasks.
That's so important to youroverall strength and health.
(10:45):
It helps with hormonal functionso making sure the right
hormones are being released atthe right time so important.
And it helps with the abilityto stay active and independent
as you age.
And by golly, is that not soimportant?
And do we not see this problemall the time where people spend
the last 20 to 30 years in achair or in a bed because
(11:06):
they're too broken down in orderto be a part of society, and
that's terrible.
We don't want that for ourfamily, we don't want that for
us.
So this is how we make thechange, and muscle building is
very efficient.
You don't need long sessions.
You just need like two to threefull body workouts a week, with
progressive resistance Okay,where it's getting more
(11:26):
challenging each week, and youcan stay there for pretty much
your whole life and get you knowalmost all, if not all, of the
health benefits of strengthtraining, resistance training.
So this is why nearly every THIclient, every person we work
with, regardless of their goal,has strength as a core part of
their routine, because, you see,it's so much bigger than how
(11:47):
your body looks.
It's not necessarily just tobulk up unless that's your.
So much bigger than how yourbody looks.
It's not necessarily just tobulk up unless that's your goal,
but to protect your body, or toprotect the body that they or
you are working so hard for.
Okay, we want to make sure thatwe can keep going Like who
cares if we lose the weight, ifwe end up hurting ourselves
because we're too weak or ifwe're just have too low of
energy to move around becauseour metabolism so slow, because
(12:08):
we don't have that metabolic,that metabolic machinery built
that's keeping our metabolismhigh.
So next we're going to talkabout longevity.
Okay, what about longevity?
I know that's like the hotticket right now, and been for a
while.
How do I extend my life?
You know what's going to helpwith longevity?
So, guys, this is where it getslike really interesting.
(12:29):
All right, this is excitingstuff.
So when researchers looked atpeople who did only cardio, they
found some pretty greatreductions in disease risk.
All right.
When they looked at people whodid only strength training, they
saw strong improvements in bodycomposition and insulin
sensitivity.
All right, can you?
Can you pick up where I'm goingwith this?
So I'm.
When they looked at people whodid both, even in the modest
(12:55):
doses, they had the lowestall-cause mortality of all, the
lowest risk of death prematurelyof all.
In other words, combiningcardio and strength training
leads to the longest, healthiestlife possible, and it doesn't
take hours.
You don't have to live at thegym.
Life possible, and it doesn'ttake hours.
(13:17):
You don't have to live at thegym, although I do feel like I
live at the gym sometimes,because my office is inside of
our private training facilityhere in Moore, oklahoma, where
we help our clients build thebodies they want, learn how to
train properly, improve theirhealth, feel better, do it the
right way, in person, withpeople that have years and years
of experience of not onlytransforming their own health
but helping dozens and dozens ofother people transform theirs.
(13:40):
So, yeah, I pretty much live atthe gym, but it is what it is.
You don't have to, becauseyou're not me, so don't spend
all your time at the gym, guysnot necessary.
So even just two strengthtraining workouts per week and a
few brisk walks each week cansignificantly improve both your
lifespan and your health span.
(14:01):
So if you don't know thedifference between lifespan and
health span, I feel like Icovered this on one of my first
episodes.
But if I haven't, I'll go backand look, just because I'm
mentioning it now and probablyput my foot in my mouth, and if
I haven't, then I'll do anepisode in the future about
lifespan versus healthspan,because it's very important to
know the difference and there'sa bigger gap now in our society
than there ever have beenbetween people's healthspan and
(14:24):
their lifespan.
So important stuff.
But all of that that we'vetalked about so far, that's the
power of a hybrid approach,applying both of them together
to get maximum results andbenefit.
So how to balance both whenyou're short on time?
Okay, very important for usbusy individuals who don't have
all day to be in the gym.
So what does this look like inreal life when you've got kids,
(14:49):
you've got work, you've gotstress and a million other
things going on?
Let's break it down by tiers,by levels of time and energy.
Okay, I want to give you a fewdifferent examples that you can
try implementing.
So tier number one, levelnumber one is two to three days
per week, okay, minimumeffective dose.
So start with full bodystrength workouts.
You don't have to break thingsup, just go on there, do one
(15:11):
exercise per muscle group.
You know two to three workingsets.
You're good to go.
Even 30 to 40 minutes can beeffective if you're focused and
you're progressing.
You're not in there on yourcell phone the whole time in
between sets wasting time takingselfies.
You're not just going in thereand doing whatever you feel like
doing based on how you feelthat day.
But you know, if last week youdid, you know, three sets of 12,
(15:33):
you're going in, today you'retrying to do three sets of 13.
So you know that you'reprogressing.
And even on off days you cansprinkle in 20 to 30 minute
walks.
You know nothing, nothing crazy, nothing intense.
You can go in the morning,lunch break, evening, doesn't
matter.
You know.
And you may ask well, what if Imiss a walk?
What if I can't get all thosewalks plus the training?
It's no big deal, all right,just stack consistency over time
(15:54):
.
This is not about perfection,it's about getting a little bit
better over time, you know, andthat that's where life lifestyle
truly sets in.
So tier number two level numbertwo this is the next level of
four to five days per week.
So now we can layer in one highintensity cardio session, like
you know, a HIIT session, highinterval, high intensity
(16:19):
interval training, sorry.
So something like an intensebike ride, a jog, incline walk
on a treadmill where you'rereally pushing the pace, or a
short interval workout.
Still, keep strength as yourfoundation.
Don't let that get in the wayof your strength training.
Strength training should comefirst, then your cardio and then
your high intensity HIITtraining if you want to, if you
(16:41):
can handle that.
So a typical week might looklike this you know, three
strength training sessions perweek, two to three cardio or
walking sessions and then, as anoption, one like recovery or
mobility.
Today, that's something that weemphasize here, because that
just keeps things moving, keepthings limber, keeps you feeling
(17:02):
good, helps promote healing andrecovery even faster, but
totally optional, and you knowthis is all flexible and it
works All right.
And then tier number three thisis more advanced routines.
Okay, totally optional here.
Totally optional here If you'vegot the time and you truly love
training like the coaches atTHI were kind of crazy and we
(17:23):
would train eight days a week ifour bodies would allow us.
We just love it.
Then you can obviously gofurther.
But don't mistake more forbetter, All right.
Sometimes just doing enoughconsistently can way outperform
doing everything inconsistentlyOkay If you can do a whole lot.
It's like multitasking.
(17:44):
You know you can't be great atanything with multitasking.
You may be okay at severalthings, or you can be phenomenal
at one thing.
All right, same concept.
So that's why we customize thisinside THI for each person
individually their life stays,their schedule, their recovery,
their goals, everything.
Okay.
We make sure that we addresseverything with people and
(18:06):
customize it to what they need,not what everybody else needs,
because it's probably not goingto work for them.
If it works for you, you're notthem, they're not you right.
So here is your takeaway fortoday.
This is what you can do withthis.
Okay, cardio and strengthtraining are not rivals, all
right.
They're actually teammates.
They're buddies and you needboth of them on your team, you
(18:27):
know.
If you actually want the besthealth outcomes, that is so.
Strength builds your engine,builds the machinery for burning
fat, improving hormones,improving energy, improving the
way you look.
Cardio keeps your fuel linesclear.
It keeps your heart pumping,keeps blood circulating through
your body and improves your lungfunction.
(18:48):
That brings in oxygen, which isalso an energy source at times,
you know, it helps keep thingsmoving in the body, helps
improve your digestive track andyour GI situation, how well you
digest food, how well you'reshuttling nutrients to different
parts of the body and togetherthey move the needle in your
health, your body and your life.
(19:09):
They make a great team, andteamwork makes the dream work.
If you're one of my clients,you've heard me say that a
billion times.
So there it is again, and whenyou've done it in the right dose
at the right time for yourgoals, you will feel the
difference, I promise.
So if you want help figuringout what your perfect mix in,
then let's talk.
All right, no pressure, no push, just strategy.
(19:31):
You can message us directly oryou can use the link in the show
notes.
We are here when you are ready.
All right, until next time, dosomething good for yourself,
something good for your health,something good for those that
you care about and, whatever youdo, make sure you win on
purpose.
Talk to you next time.
So once you hit your 30s, you naturally start losing
muscle mass unless you train forit.
So and this is proven instudies after the age of 30, we
typically lose about a pound ofmuscle mass per year If we're
not strength training,resistance training and getting
an adequate protein and adequatesleep, and we also typically
gain a pound of body fat peryear if we don't have our
(00:21):
nutrition in check and thoseother three things as well.
So you can see where that headsreally, really quickly.
Speaker 2 (00:28):
Welcome to the Win On Purpose podcast From health and
fitness, business, personaldevelopment, relationships and
more.
We promise you will findinspiration to help you win on
purpose in all areas of yourlife journey.
Now for your host, adam Kellyof your life journey.
Speaker 1 (00:47):
Now for your host, adam Kelly Welcome, welcome.
Welcome back to the Win OnPurpose podcast, where we help
busy people build strength,confidence and health that lasts
without burning out.
I'm your host, coach Adam Kelly, owner of Transform Health
Initiative, and this is oursecond episode in our series,
the busy person's blueprint forfitness.
That actually fits.
So in our last episode, weuncovered the minimum effective
(01:10):
dose, right, you remember thatif you didn't listen, make sure
you go back and listen MED,minimum effective dose, and how
little you really need to do tostart seeing results.
Okay, so, like I said, you wantto check that episode out if
you didn't listen yet.
And today, though, we're digginginto a question that comes up
all the time, which one actuallymatters more, and it's usually
(01:33):
in the context of fat loss,cardio or strength training.
So you've probably heard somepassionate arguments on both
sides, I can imagine.
So let's clear the confusion,cut the noise and lay out the
facts.
All right, let's break thisthing down.
So this first part is thehealth versus aesthetic divide.
Okay, cardio and strength eachbring powerful but different
(01:59):
benefits.
So cardio helps your heart,your lungs, your circulation,
your energy levels and endurance, and strength typically impacts
your shape, your metabolism,your hormone profile and how
well your body handles fuel.
Ok, so let's start with thehealth side.
(02:20):
Not crazy cardio, but justbrisk walking five times a week
can lower your risk of heartdisease, stroke, type two
diabetes, depression and evendementia.
Walking, not even running.
It's that simple, guys, andit's that powerful.
Now let's flip to bodycomposition.
Okay, this is usually what mostpeople want to know about how
(02:41):
your body looks, feels andfunctions.
This is where strength trainingtakes the lead and this is
where I get excited, because Ilove lifting and I love strength
training.
So resistance training does afew very important things that
we're going to talk about.
It preserves lean tissue whileyou lose fat.
Okay, so people who just docardio or they just use
(03:03):
nutrition to lose body fat andthey're losing weight, if
they're not strength training,getting aqua protein and getting
quality sleep, then they arelosing a ton of muscle mass with
that fat, which is going tomake you look way worse.
You'll just be smaller, but notlook the way that you're
wanting to look, I promise.
Resistance training elevatesyour resting metabolic rate, so
(03:26):
that's basically how manycalories that your body burns
before you ever move a muscle.
So this is also called BMR,your basal metabolic rate.
Again, it's how many caloriesyour body burns just to keep the
lights on, just to keep yourorgans operating, your blood
pumping through your veins, yourbrain functioning before you
even open an eyelid.
Okay, that's your restingmetabolic rate and it elevates
that.
(03:46):
So guess what that means?
You actually burn more calorieseven when you're sleeping, when
you have more muscle mass inyour resistance training.
It also helps improve how yourbody partitions and utilizes
calories.
So a big part of the carbs thatwe eat well, all of the carbs
that we are, converted intoglucose.
That glucose is now in yourbloodstream.
(04:08):
That's blood sugar, and that isgrabbed by insulin that's
released whenever you eat thosecarbs.
Whenever that blood glucosehits your system, the insulin is
the transporter.
It picks it up and it shuttlesit to three typically different
places, typical different placesthat's your liver, that's your
fat cells and that's your muscletissue.
(04:29):
So, the more muscle tissue youhave and your resistance
training, so you're emptyingthat energy source because
glucose, glycogen.
Glycogen is what's stored inyour liver and in your muscle.
Glucose is what's in yourbloodstream and that's what's
shuttle, it's transformed,basically, and it goes into your
fat cells.
So, um, when you strength train, resistance train, you deplete
(04:54):
that glycogen that's storedwithin that muscle.
And when you do cardio as well,especially more intense cardio,
so you deplete that glycogenout of that muscle.
So guess what's going to happennow when you eat carbs and that
blood glucose is in your system?
Well, if your liver doesn'thave glycogen stored because it
released it to give back to yourmuscles, then it's going to
fill up your liver first, butthen, if your muscles are not
(05:18):
tapped off on their glycogenstorage, then it's going to
shuttle that glucose into themuscles, because your muscles
are responsible for keeping yourbody moving.
Okay, so it's shuttling thatinto the muscles.
Now your muscle is up, takingmore of it to utilize it, which
is a good thing.
So guess where it can't go now?
To your fat cells, okay.
So this is why it's soimportant, for, you know,
(05:41):
partitioning nutrients and andkeeping our blood sugar in
control by having more muscletissue and lastly, that we're
going to talk about it helpstighten and tone your overall
shape.
It gives you that body you wantto see.
When you see that fit girl orthat fit guy and they've got the
body that you want and you'relike man.
I wish I looked like that.
I wish I had the confidencethey do.
(06:02):
I would almost promise you.
They are strength training andprobably doing some sort of
cardio and keeping theirnutrition in check.
Okay, that's just what it is.
So if your goal is to lose fatand look more defined, then
strength is your primary lever.
Okay, both matter, but how youprioritize them depends on what
you're trying to achieve.
(06:23):
So this next part we're goingto go into is the power of
muscle.
This is my favorite part.
So let's zoom in on this ideaof muscle as your metabolic
engine, not just to look good ina shirt or look good in a
bathing suit, but as yourmetabolic engine.
So once you hit your 30s, younaturally start losing muscle
mass unless you train for it.
So and this is proven instudies, after the age of 30, we
(06:46):
typically lose about a pound ofmuscle mass per year if we're
not strength training,resistance training and getting
an adequate protein and adequatesleep.
And we also typically gain apound of body fat per year if we
don't have our nutrition incheck and those other three
things as well.
So you can see where that headsreally, really quickly, hey
guys, real quick before we diveback in.
(07:07):
At Transformed Health Initiative.
We're not just in the businessof workouts and meal plans.
We're here to change lives, onetransformation at a time.
That means that helping realpeople people like you rebuild
their health from the inside outin a way that actually fits
their real life.
Because here's the truth.
You don't need another extremeprogram.
You've been there, you've donethat.
You need a system that respectsyour schedule and restores your
(07:30):
confidence and equips you towin in your body, your mind and
your purpose.
If you've been listening andthinking, I would like that kind
of change, but I don't knowwhere to start.
You don't have to figure it outalone.
We love to hear your story andshow you what's possible.
No pressure, no push.
You can grab a time to talk inthe link in the show notes.
Let's build a plan thatactually works for your life.
(07:52):
All right, let's get back to it.
So that muscle loss that'shappening whenever you're losing
that muscle each year, or againfrom our example before, where
you're losing weight but you'renot strength training and
getting in protein and sleepingwell, so you're losing muscle
and fat.
That muscle loss.
It slows down your metabolismagain, all of those calories
(08:13):
you're burning at rest becauseof that, you know, bump in your
resting metabolic rate, thatgoes down.
The uptake of that glycogeninto your liver and muscle goes
down because they stay full,because you're not utilizing
that resource.
So now more of that blood sugaris getting shuttled into fat
cells or staying in yourbloodstream, causing all kinds
of problems like pre-diabetes,diabetes, type 2, that kind of
(08:36):
stuff.
It weakens your structure,makes you more fragile, makes
you weaker, you know, make younot able to catch yourself as
well, brace yourself as well.
It increases your risk ofinjury and by quite a bit and
way more than actual strengthtraining does itself.
Cause a lot of people think that, like, your risk of injury goes
up big time with strengthtraining.
But it actually is not thathigh at all If you're training
(08:58):
properly, with good form, goodtechnique, you're not being an
idiot.
You're doing things the way itneeds to be done.
You're working with a fantasticcoaching team that helps you do
that.
Uh, you know low key.
A fantastic coaching team thathelps you do that, you know low
key.
No, shame plug there.
Then your risk of injury duringtraining is actually very, very
low.
It's the risk you have whenyou're doing everything else in
life where you're not thinkingabout how you're moving.
(09:18):
That is your highest risk ofinjury.
And if your muscles are weakand they can't support your
skeletal system very well, thenyour risk of injury is way, way
higher.
All right, and that muscle lossmakes it harder to keep fat off
, even if the scale stays thesame.
So this is why you'll seepeople say you know, I weighed
the same I did 10 years ago, butmy body doesn't look or feel
(09:40):
the same at all.
It's because the muscle ismissing.
All right, strength trainingcorrects that.
There's some things that itimproves.
This is pretty cool, guys.
So some things that strengthtraining improves or building
muscle improves is bone density,something we don't think about.
So protecting us againstosteoporosis and you know, those
type of degenerative diseasesthat happen as we age and bones
(10:02):
get brittle.
Strength training can actuallyreverse that and definitely
prevent that.
Strength training can actuallyreverse that and definitely
prevent that.
So, no matter what age you are,that's every reason you need
right there so you don't falland break a hip or, you know,
trip and break your wristbecause you tried to grab
yourself on the door.
You know that kind of stuff.
Posture helps improve yourposture.
Naturally, you don't have totry to train your posture, but
(10:23):
by just strengthening your back,strengthening your your neck,
strengthening your supportingcast, you improve your posture,
which gives you less neck pain,less back pain, all that stuff.
It helps improve your corestability.
So that's your framework, yourfoundational framework that
keeps your body intact.
It helps you move, it helps youdo different tasks.
That's so important to youroverall strength and health.
(10:45):
It helps with hormonal functionso making sure the right
hormones are being released atthe right time so important.
And it helps with the abilityto stay active and independent
as you age.
And by golly, is that not soimportant?
And do we not see this problemall the time where people spend
the last 20 to 30 years in achair or in a bed because
(11:06):
they're too broken down in orderto be a part of society, and
that's terrible.
We don't want that for ourfamily, we don't want that for
us.
So this is how we make thechange, and muscle building is
very efficient.
You don't need long sessions.
You just need like two to threefull body workouts a week, with
progressive resistance Okay,where it's getting more
(11:26):
challenging each week, and youcan stay there for pretty much
your whole life and get you knowalmost all, if not all, of the
health benefits of strengthtraining, resistance training.
So this is why nearly every THIclient, every person we work
with, regardless of their goal,has strength as a core part of
their routine, because, you see,it's so much bigger than how
(11:47):
your body looks.
It's not necessarily just tobulk up unless that's your.
So much bigger than how yourbody looks.
It's not necessarily just tobulk up unless that's your goal,
but to protect your body, or toprotect the body that they or
you are working so hard for.
Okay, we want to make sure thatwe can keep going Like who
cares if we lose the weight, ifwe end up hurting ourselves
because we're too weak or ifwe're just have too low of
energy to move around becauseour metabolism so slow, because
(12:08):
we don't have that metabolic,that metabolic machinery built
that's keeping our metabolismhigh.
So next we're going to talkabout longevity.
Okay, what about longevity?
I know that's like the hotticket right now, and been for a
while.
How do I extend my life?
You know what's going to helpwith longevity?
So, guys, this is where it getslike really interesting.
(12:29):
All right, this is excitingstuff.
So when researchers looked atpeople who did only cardio, they
found some pretty greatreductions in disease risk.
All right.
When they looked at people whodid only strength training, they
saw strong improvements in bodycomposition and insulin
sensitivity.
All right, can you?
Can you pick up where I'm goingwith this?
So I'm.
When they looked at people whodid both, even in the modest
(12:55):
doses, they had the lowestall-cause mortality of all, the
lowest risk of death prematurelyof all.
In other words, combiningcardio and strength training
leads to the longest, healthiestlife possible, and it doesn't
take hours.
You don't have to live at thegym.
Life possible, and it doesn'ttake hours.
(13:17):
You don't have to live at thegym, although I do feel like I
live at the gym sometimes,because my office is inside of
our private training facilityhere in Moore, oklahoma, where
we help our clients build thebodies they want, learn how to
train properly, improve theirhealth, feel better, do it the
right way, in person, withpeople that have years and years
of experience of not onlytransforming their own health
but helping dozens and dozens ofother people transform theirs.
(13:40):
So, yeah, I pretty much live atthe gym, but it is what it is.
You don't have to, becauseyou're not me, so don't spend
all your time at the gym, guysnot necessary.
So even just two strengthtraining workouts per week and a
few brisk walks each week cansignificantly improve both your
lifespan and your health span.
(14:01):
So if you don't know thedifference between lifespan and
health span, I feel like Icovered this on one of my first
episodes.
But if I haven't, I'll go backand look, just because I'm
mentioning it now and probablyput my foot in my mouth, and if
I haven't, then I'll do anepisode in the future about
lifespan versus healthspan,because it's very important to
know the difference and there'sa bigger gap now in our society
than there ever have beenbetween people's healthspan and
(14:24):
their lifespan.
So important stuff.
But all of that that we'vetalked about so far, that's the
power of a hybrid approach,applying both of them together
to get maximum results andbenefit.
So how to balance both whenyou're short on time?
Okay, very important for usbusy individuals who don't have
all day to be in the gym.
So what does this look like inreal life when you've got kids,
(14:49):
you've got work, you've gotstress and a million other
things going on?
Let's break it down by tiers,by levels of time and energy.
Okay, I want to give you a fewdifferent examples that you can
try implementing.
So tier number one, levelnumber one is two to three days
per week, okay, minimumeffective dose.
So start with full bodystrength workouts.
You don't have to break thingsup, just go on there, do one
(15:11):
exercise per muscle group.
You know two to three workingsets.
You're good to go.
Even 30 to 40 minutes can beeffective if you're focused and
you're progressing.
You're not in there on yourcell phone the whole time in
between sets wasting time takingselfies.
You're not just going in thereand doing whatever you feel like
doing based on how you feelthat day.
But you know, if last week youdid, you know, three sets of 12,
(15:33):
you're going in, today you'retrying to do three sets of 13.
So you know that you'reprogressing.
And even on off days you cansprinkle in 20 to 30 minute
walks.
You know nothing, nothing crazy, nothing intense.
You can go in the morning,lunch break, evening, doesn't
matter.
You know.
And you may ask well, what if Imiss a walk?
What if I can't get all thosewalks plus the training?
It's no big deal, all right,just stack consistency over time
(15:54):
.
This is not about perfection,it's about getting a little bit
better over time, you know, andthat that's where life lifestyle
truly sets in.
So tier number two level numbertwo this is the next level of
four to five days per week.
So now we can layer in one highintensity cardio session, like
you know, a HIIT session, highinterval, high intensity
(16:19):
interval training, sorry.
So something like an intensebike ride, a jog, incline walk
on a treadmill where you'rereally pushing the pace, or a
short interval workout.
Still, keep strength as yourfoundation.
Don't let that get in the wayof your strength training.
Strength training should comefirst, then your cardio and then
your high intensity HIITtraining if you want to, if you
(16:41):
can handle that.
So a typical week might looklike this you know, three
strength training sessions perweek, two to three cardio or
walking sessions and then, as anoption, one like recovery or
mobility.
Today, that's something that weemphasize here, because that
just keeps things moving, keepthings limber, keeps you feeling
(17:02):
good, helps promote healing andrecovery even faster, but
totally optional, and you knowthis is all flexible and it
works All right.
And then tier number three thisis more advanced routines.
Okay, totally optional here.
Totally optional here If you'vegot the time and you truly love
training like the coaches atTHI were kind of crazy and we
(17:23):
would train eight days a week ifour bodies would allow us.
We just love it.
Then you can obviously gofurther.
But don't mistake more forbetter, All right.
Sometimes just doing enoughconsistently can way outperform
doing everything inconsistentlyOkay If you can do a whole lot.
It's like multitasking.
(17:44):
You know you can't be great atanything with multitasking.
You may be okay at severalthings, or you can be phenomenal
at one thing.
All right, same concept.
So that's why we customize thisinside THI for each person
individually their life stays,their schedule, their recovery,
their goals, everything.
Okay.
We make sure that we addresseverything with people and
(18:06):
customize it to what they need,not what everybody else needs,
because it's probably not goingto work for them.
If it works for you, you're notthem, they're not you right.
So here is your takeaway fortoday.
This is what you can do withthis.
Okay, cardio and strengthtraining are not rivals, all
right.
They're actually teammates.
They're buddies and you needboth of them on your team, you
(18:27):
know.
If you actually want the besthealth outcomes, that is so.
Strength builds your engine,builds the machinery for burning
fat, improving hormones,improving energy, improving the
way you look.
Cardio keeps your fuel linesclear.
It keeps your heart pumping,keeps blood circulating through
your body and improves your lungfunction.
(18:48):
That brings in oxygen, which isalso an energy source at times,
you know, it helps keep thingsmoving in the body, helps
improve your digestive track andyour GI situation, how well you
digest food, how well you'reshuttling nutrients to different
parts of the body and togetherthey move the needle in your
health, your body and your life.
(19:09):
They make a great team, andteamwork makes the dream work.
If you're one of my clients,you've heard me say that a
billion times.
So there it is again, and whenyou've done it in the right dose
at the right time for yourgoals, you will feel the
difference, I promise.
So if you want help figuringout what your perfect mix in,
then let's talk.
All right, no pressure, no push, just strategy.
(19:31):
You can message us directly oryou can use the link in the show
notes.
We are here when you are ready.
All right, until next time, dosomething good for yourself,
something good for your health,something good for those that
you care about and, whatever youdo, make sure you win on
purpose.
Talk to you next time.
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