Transcript
WEBVTT
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This is the eat well.
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Well live well podcast.
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I'm your host, Lisa Salsbury.
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And this is episode 33 weightlifting walking and diet culture with Maverick Willet.
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We are going to talk today.
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About weightlifting for women, how to get started, what movements you can incorporate and ideas on how to fit it in.
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We're also going to talk about why it matters and why it's important for us to include it.
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Maverick is also a huge fan of walking.
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He gives us the reasons behind that as well as again, how to incorporate it and make it a part of your life.
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It was a lot of fun talking with Maverick because our ideas line up so well.
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So we ended up.
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chatting a little bit about diet culture.
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Self-love.
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And then be sure to stick around to the end because he does give a great summary of his philosophy and advice for women wanting to get started with fat loss and achieving that physical change.
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And as I've been doing with my guests lately, we recorded a bonus clip just for my email subscribers.
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Be sure to grab the link for that in the show notes, the topic is fruit.
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So Maverick is actually a big proponent of eating fruit with most meals.
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So I wanted to know why, and I think you're going to be pretty interested in the answer and science behind it.
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It's such a villainized item in diet culture that a lot of us with that dieting background have come to fear fruit and the sugar in it.
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But.
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Maverick is going to dispel that in that bonus clip.
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So again, grab that link in the show notes.
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All right.
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Let's get into our conversation.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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All right.
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Welcome back to the Eat Well Think well live Well podcast.
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I have Maverick Willett here today with me as my guest.
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I'm super excited.
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He is such an expert in his field and you're gonna be just blown away.
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I know by what he's gonna talk to us about, because I've been stalking him online for quite a while now.
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And, um, I'm gonna let him introduce himself and then we will jump in.
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What's up Lisa?
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Thanks so much for having me.
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So happy to be here.
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Yeah.
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I'm, I'm Maverick Willett, uh, owner, c e o of Maverick Online coaching where we help women 30 plus, um, you know, lose 25 plus pounds and, and get revenge bodies without sacrificing wine night or carbs or, or foods that they love.
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Um, that's my main thing.
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But on social media, I'm known as, uh, the emotional support Viking, and, um, I'm just here to empower women and help you escape dieting culture and, and have fun while doing it.
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I love that we can escape dieting culture and still lose weight.
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I think that's something that I've really come into lately.
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I was struggling with like, okay, well if I'm teaching that people don't have to be part of diet culture, but I'm also teaching that it's okay to still wanna lose weight.
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How do those things mesh?
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But you do a beautiful job of that.
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Well, thank you.
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Yeah, I think that's one of the biggest misconceptions and and beliefs that have been built because of the failure of the education system to give us nutritional literacy.
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We believe that we have to diet or restrict in order to get body results, and that's just not true.
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yeah, totally.
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So one of the main things you're an expert in is weightlifting, which is really the primary reason I wanted to have you on.
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I have not done enough.
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Episodes about the movement piece.
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I'm not an expert.
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I'm not a trainer.
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I do train my own body, but that doesn't make me a tr uh, you know, an expert or a trainer.
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I think that women, prioritizing weightlifting is so important, but I wanted.
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To hear it from an expert, tell us, talk to us about women weightlifting.
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I'm always, whenever my clients ask me, I'm like, please lift something heavier than your grocery bags.
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Please pick up something heavier than your toddler.
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And they're like, wait, what?
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like, yes.
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Pick up heavy stuff.
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So tell us about women weightlifting and why do we need to prioritize that over other types of.
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Absolutely.
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I'm really excited because I never get to talk about this.
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I talk about nutrition, hormones, metabolism primarily in my content.
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And I don't get to talk about the training piece, and that's actually where the bulk of my knowledge is cuz I've spent my entire life doing it and help other people do it.
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So my biggest, my biggest thing with, training in order to promote a visual change, like I wanna start right there.
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It's.
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Most of the women that that I work with have a goal of body transformation.
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We want to visually change what we see in the mirror.
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And so I'm, I spend a great deal of my time helping our clients avoid wasting their time doing exercise that they think is gonna manifest that visual change, but actually will not.
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And it's one thing to, you know, really try hard and work hard and, and exert yourself.
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But if it's.
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Being put towards an exercise and modality that's going to result in muscle tissue development.
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You're not going to see a lot of change in the mirror because the muscle tissue is, to your point, what gives you that toned, leaner look that women want for the most part.
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Assuming that that is the goal, and, and I know that there's different, different goals for different people, but assuming that we want to see a visual change, resistance training, weight training, that is the absolute most efficient and effective way to do that.
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Yeah, so part of the reason is for that visual change, but the other part is also for metabolism.
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Increasing.
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Our muscle mass has a massive, massive increase in metabolism.
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How does that play in.
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Gosh, I'm so glad you brought that up.
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So this is huge because this kind of ties in with the dieting culture, right?
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The more muscle tissue you have, the more calories you burn at rest.
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Muscle is a calorically expensive tissue, so the more you have, the more calories you'll burn at rest.
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Just functioning, breathing, living.
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If you're burning more calories at rest with your basal metabolic rate.
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you were able to eat more and still lose weight.
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And the goal of weight loss is not to starve yourself to make the weight loss go faster, it is to eat as much as you can and still lose weight so that we retain that precious muscle tissue.
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So that's one strike against dieting culture right there.
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A lot of the extreme dietary approaches, they lead to a loss in muscle tissue, and now you're going to burn less calories at rest and lose the shape that you want to see in the mirror.
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The more muscle tissue you have, absolutely the, the more calories you're gonna burn at rest.
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And that's gonna, that's just gonna make your weight loss or fat loss journey a hell of a lot easier.
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You don't have to eat like a baby rabbit in order to get those same changes that a woman who has more muscle tissue we'll see.
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How fast does that happen?
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A lot of times my clients are like, well, I started exercising.
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I put on weight.
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I'm like, well, that's gonna be water weight, cuz wait, the first time you lift weights, you're gonna have some o obviously.
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Not just the first time, but when you lift weights, you have water coming into the muscles to help with the repair.
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So when we see a jump on the scale immediately, that's not muscle immediately.
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How long does it take really to build that muscle to make a difference in the metabolism?
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Well, there's a lot of nuance here.
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First of all, I, I'm a huge advocate of not weighing yourself every day, especially if you have a past.
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Toxic love, hate relationship with the scale.
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It can be completely derailing to the, to the extent of trying to gain muscle tissue.
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If you keep stopping your journey every time, the scale doesn't go down, and that's gonna constantly conflict and oftentimes, What I, what we do with our clients that's really effective long term is to completely detach from the scale and instead make our metric of progress, your strength in the gym.
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Because if you're gaining strength in the gym, that's going to correlate with muscle tissue development and that muscle tissue development is gonna correlate with more calories burned at rest, and more calories burned at rest correlates with weight loss.
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So oftentimes detaching from the scale and instead making our.
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strength in the gym and progression in the gym.
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A byproduct of that is the weight loss and fat loss that women are actually looking for in the first place.
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Mm.
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Okay.
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So there's not really, uh, a timeframe that would be like predictable, but rather we're just watching for strength gains.
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So you wanna track that you.
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The sets that you're doing
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Yeah.
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Progression.
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Progression and exertion.
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Um, and, and that's kind of ties in.
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You know, how to simplify things because that the training can be overwhelming, just like the nutrition can be cuz there's so much conflicting stuff.
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You should do hit cardio, you should do Zumba, you should do Pilate, you should do this.
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The main metric, just to keep to simplify everything is am I stronger than I was?
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A week or two ago, and strength can be measured in different ways.
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You can quantify it with, are you doing more reps with the same weight?
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Are you able to do more sets with the same weight, more rep?
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Are you able to go up in weight?
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I mean, there's, there's a lot of metrics you can use and manipulating your workout to make it more challenging.
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Each week is very important.
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As long as you are, you know, progressing with your strength and progressing with intensity in your workouts, you're going to see progress.
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So that's huge.
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But as far as like the acute weight gain from.
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Uh, from, from weightlifting, yeah.
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You're always gonna have, like you said, water, um, is gonna go to the muscle group that you targeted and that, and that's just a, that's part of infl natural inflammation as a response to training.
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Doesn't mean body fat gain?
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right?
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Yeah.
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so tell us a little bit about.
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And this is obviously better to be done individual specific, but for the general listenership, like what would an ideal, training regimen look like for a woman, like as far as how many times per week, how many times to hit what muscles, and mostly it's kind of like with the eating, we kind of wanna like eat as much as we possibly can and still lose weight.
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I actually wanna be in the gym as little as possible and still build muscle, right?
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which doesn't just only means I just don't want to be lifting weights twice a day every single day, obviously.
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Partly cuz my gym is in my garage and it's cold out there.
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it's cold.
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yeah.
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Yeah, I, uh, I'm so glad you said that because this is one thing that completely blows the minds of most people.
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Less is more.
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You don't have to be in the gym for hours to, to transform your body.
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And, and there's more nuance to this when we think about what are you capable of doing right now with your current level of commitment and your current schedule.
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And a lot of people think that you have to be, you know, you have to do these long, complicated workouts when the reality is, You need to look at it from a compound interest standpoint.
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What are you doing now?
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Are you doing nothing now?
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Cool, let's start there.
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Let's add very, very little, cuz people, people barely trust themselves to follow through on their commitments and stick with something.
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So in order to stick with something, we have to make it attainable.
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We have to make it realistic.
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So if you're not doing anything now, how do you expect yourself to start working out six times a week?
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It's just not gonna happen.
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That's why New Year's resolutions always fall off the wagon.
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So I.
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Make a very small commitment, you know, you can complete.
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That might be, I'm gonna do five air squats today.
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Sounds ridiculously simple.
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That's the point.
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You know, you can complete it.
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Go ahead, prove to yourself you can complete it.
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Now.
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You feel good about it.
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And the cool part about that is when you set the bar so low, Let's say I'm gonna do five air squats today, and you end up doing 20, you overachieve.
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Whereas if you said, I'm gonna work out five times this week and you, and you did 20 air squats, now you feel like a failure even though you did the same thing.
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So it's so important to set that bar for yourself so low so that, not that, not because we're.
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Uh, undermining your potential is because we want to be able to build momentum and keep going and not feel like a failure.
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So, and you can get results that way because something is always better than nothing.
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And I see so many women making, um, making perfect enemy of good enough.
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So for busy mothers, especially busy, I'm a busy parent myself, not a mom, but I'm a parent.
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And you know, if, I know, it's unrealistic when the, the influencer, the 20 year old influencers with high metabolisms and no kids are like, work out when the kids go down.
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It's.
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Yeah,
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No, Vanessa, we can't do that.
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When he goes down for his nap, I'm picking, you know, glue out of the carpet and corn flakes outta my beard.
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And you know, there's so much stuff that I have to put my whole life back together when he goes down because of the destruction that just happened.
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So it's more realistic to say, hey.
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When he's watching Blippy on tv, I'm gonna knock out, you know, 10 air squats or some lunges while I'm vacuuming, and then maybe later on in the day you can do five or 10 more air squats and maybe some, maybe some modified pushups, maybe some crunches.
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And it'll seem silly because all we, all we've heard is, oh, you gotta spend an hour in the gym minimum, or you're not getting results.
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And that becomes our belief.
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But the reality is the compound interest of.
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30 air squats in a day, and then repeating that again, and then repeating that again because it's attainable.
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That compounds and adds up over time, and you can actually build on that versus the unrealistic expectation of a super busy mom or or working woman, making it to the gym for an hour and a half every day.
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That's just not realistic for most people, but it is realistic to get it in where you fit it in and challenge yourself.
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Meet yourself where you're at is the general point here, and that is where people are missing the mark.
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totally.
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So I'm hearing also.
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a beginner to start with some body weight stuff.
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Even though we said in the beginning, Hey, weightlifting resistance training.
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Really the beginning part for someone that's first starting out would be body weight.
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absolutely.
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And, and compound movements, which is multi-joint movements, so things that recruit a lot of different mus muscle groups.
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So that's why I keep saying squats, lunges, if you have equipment at home, like some simple dumbbells, you know, dumbbells from five to 30 pounds, doing things like shoulder press or bench press.
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If you don't have a bench, do it on the floor.
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Uh, Ben Over Rose, stuff like that.
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Just very simple.
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Fundamental, but still the most effective.
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The stuff that worked for people in the sixties and seventies, like when my mother and father were body buildings, same stuff that works for people now.
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We don't have to reinvent the wheel.
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Um, and to your original question, you had asked like, what's a general, like how many times per week, et cetera.
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I know, I, I kind of.
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Uh, didn't answer that, but if I were to give an answer to that, I would say it's much less than you think.
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I think that three hours per week, three to five hours per week, however you get that in, is sufficient to really transform your body over time.
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and that last part over time, that's really the key muscle building and body transformation, like what we're talking about, recomposition.
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This does take time.
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And like, I don't wanna sugarcoat that I've been lifting for four years steady, and I'm starting to see some stuff.
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I mean, I don't, I don't overload very often.
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So I think I probably need to work a little bit more on my, um, progressions.
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But, um, yeah, it takes time.
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It takes time.
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And I'm also not looking to be on stage.
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Right.
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So the depends on what your goal is too.
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Thank goodness for that cuz that's a whole other thing we could talk about
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Yeah.
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Yeah.
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Nobody do that.
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let's, let's just say right now.
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Well, I mean, I'm sure it's for some people, but it's not the, I, I know like one time on Instagram, someone was like asking me that on one of my posts, like something about, well, how do you, how do you do this?
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And I was like, oh, you've misunderstood.
00:15:13.461 --> 00:15:14.361
That is not what I do
00:15:15.081 --> 00:15:18.361
I, I, I admire, like, I think the dedication is great.
00:15:18.361 --> 00:15:24.241
I think the discipline is admirable, but I don't support that type of approach ever.
00:15:24.976 --> 00:15:25.427
Yeah.
00:15:25.606 --> 00:15:27.167
It's so much restriction.
00:15:27.197 --> 00:15:28.606
But anyway, we digress.
00:15:28.846 --> 00:15:34.556
So women historically have been the cardio bunnies.
00:15:35.326 --> 00:15:35.490
right.
00:15:36.061 --> 00:15:54.289
So much, I mean, I can't even tell you how many hours I've spent on an elliptical machine like StairMaster, elliptical, um, I, I actually do have a stationary bike as part of my garage, but like for example, this morning I used it as a 10 minute warmup for then My weights.
00:15:54.590 --> 00:16:00.409
So how does cardio fit in and do we even need it?
00:16:00.500 --> 00:16:02.120
Like what is its purpose here?
00:16:03.509 --> 00:16:11.190
Uh, it's, it comes down to defining the purpose of cardio and defining our goals that we want to have, and the congruency between the two.
00:16:11.190 --> 00:16:16.139
So, cardiovascular endurance training is for your cardiovascular health.
00:16:16.500 --> 00:16:17.129
Then that's it.
00:16:17.159 --> 00:16:18.690
It's for your cardiovascular health.
00:16:18.960 --> 00:16:22.110
There are carryover benefits to your weight training.
00:16:22.379 --> 00:16:22.950
It can make.
00:16:23.769 --> 00:16:27.429
Not fatigue as soon, uh, as you would normally.
00:16:27.460 --> 00:16:31.360
It can help you have better endurance during, during your weightlifting workouts.
00:16:31.929 --> 00:16:40.899
However, again, we, we go back to what do most the women that I work with having a body transformation program are looking for visual results.
00:16:40.899 --> 00:16:48.549
And so to have those visual results, you have to develop your muscle tissue and cardiovascular endurance training does not develop your muscle.
00:16:49.315 --> 00:16:49.855
in the least.
00:16:49.855 --> 00:16:58.825
It is, It is, a endurance activity and it does not induce muscle hypertrophy, which is the breakdown of muscle tissue to rebuild differently, stronger, and have a different appearance than before.
00:16:59.304 --> 00:17:09.805
So it is a component of a healthy lifestyle, but it is not a, a tool in the toolbox for promoting visual change in your body.
00:17:09.835 --> 00:17:10.224
And.
00:17:11.125 --> 00:17:18.565
That's a huge, huge misconception that so many people have and, and we, we also correlate certain things with seeing a visual result.
00:17:18.565 --> 00:17:26.484
For example, when you're on the StairMaster and you feel it burning in your glutes or your quads, you believe that since it's burning, it's going to correlate to visual change.
00:17:26.490 --> 00:17:31.015
But again, in order to induce muscle hypertrophy, there has to be time under tension.
00:17:31.015 --> 00:17:33.714
You have to be resisting a weight or resisting a.
00:17:34.720 --> 00:17:39.220
For a certain amount of time in order to induce that muscle hypertrophy.
00:17:39.220 --> 00:17:41.950
You may even get sore from cardiovascular training.
00:17:42.009 --> 00:17:49.450
You know, you may get sore from the, from a, from a cycling class, but that doesn't mean it's gonna correlate to the visual change you want to see.
00:17:49.450 --> 00:17:56.569
So, I always recommend like a three to one ratio of strength training versus, you know, cardiovascular training.
00:17:56.569 --> 00:18:04.160
Like if you do, uh, three to five hours of weightlifting per week, then you want like one to three hours of, of your cardio max.
00:18:04.160 --> 00:18:05.420
And, and maybe not even that.
00:18:05.869 --> 00:18:13.279
Um, most of our clients dramatically transform doing less than three hours of cardio per week, sometimes even less than that.
00:18:13.279 --> 00:18:22.329
So, You also wanna look at, this is the final piece I'll add to this, and this is just the, the evidence-based, um, proof is when the way we burn calories, right?
00:18:22.335 --> 00:18:26.349
So if you wanna burn fat, there's a difference between losing body fat and burning body fat.