1 00:00:06,760 --> 00:00:10,040 Before we begin our conversation on training, the next thing 2 00:00:10,040 --> 00:00:13,720 you'll hear is an audio file from Mark instructing his 3 00:00:13,720 --> 00:00:16,440 clients on how to do warm ups and sets. 4 00:00:17,200 --> 00:00:19,680 Good morning everyone. Right, I want you to bear this 5 00:00:19,680 --> 00:00:21,280 in mind when you're watching this video. 6 00:00:21,920 --> 00:00:24,040 When we going to the gym, what are we trying to do? 7 00:00:24,760 --> 00:00:27,560 We're trying to put as much stress on the muscle as 8 00:00:27,560 --> 00:00:29,600 possible. What does the muscle, what does 9 00:00:29,600 --> 00:00:31,760 the muscle know? It only knows tension. 10 00:00:32,240 --> 00:00:35,920 So when you go into the gym, you warm up, you get the muscle 11 00:00:35,920 --> 00:00:38,400 ready and you go in and attack your main set. 12 00:00:38,800 --> 00:00:41,640 Now a little bit of stress is OK. 13 00:00:42,120 --> 00:00:44,360 What's going to cause problems? Chronic stress. 14 00:00:44,880 --> 00:00:46,360 Now think about this for a second. 15 00:00:46,880 --> 00:00:50,400 If we're we have a lot of stress in our life, what happens to our 16 00:00:50,400 --> 00:00:52,080 blood sugar? It goes up. 17 00:00:52,520 --> 00:00:54,680 Now, if you're going into the gym and you're doing a lot of 18 00:00:54,680 --> 00:00:56,960 volume, what happens to your stress levels? 19 00:00:57,240 --> 00:00:59,200 It goes up. Now, if stress levels go up, 20 00:00:59,200 --> 00:01:00,240 what happens to your blood sugar? 21 00:01:00,840 --> 00:01:03,640 It goes up also. So think about this for a 22 00:01:03,640 --> 00:01:06,240 second. If you see a lot of people going 23 00:01:06,240 --> 00:01:09,800 into the gym and they're doing lots and lots of volume, that's 24 00:01:09,800 --> 00:01:14,080 causing a lot of chronic stress, ask yourself this question, Is 25 00:01:14,080 --> 00:01:15,600 that a good thing or a bad thing? 26 00:01:16,400 --> 00:01:18,880 I want you to really think about that for a second because this 27 00:01:18,880 --> 00:01:21,840 is where people love for the gym goes down. 28 00:01:22,400 --> 00:01:25,080 You'll hear them saying I'm tired, I'm exhausted. 29 00:01:25,400 --> 00:01:27,200 I don't like to deep the gym anymore. 30 00:01:27,360 --> 00:01:29,760 This is a sign that you're burning yourself out. 31 00:01:30,560 --> 00:01:33,800 OK, You do not need to go into the gym and run yourself into 32 00:01:33,800 --> 00:01:35,800 the ground. This is a massive, massive 33 00:01:35,800 --> 00:01:37,240 mistake. You can see. 34 00:01:37,320 --> 00:01:39,120 You'll see how short my workouts are. 35 00:01:39,400 --> 00:01:41,720 Today's workout was only 25 minutes. 36 00:01:41,960 --> 00:01:44,360 I only done what I what I needed to do. 37 00:01:44,760 --> 00:01:47,000 I took that main set to failure and that's it. 38 00:01:47,240 --> 00:01:49,280 Now what what, what does it come down to? 39 00:01:49,280 --> 00:01:51,120 It comes down to progressive overload. 40 00:01:51,440 --> 00:01:54,560 Now, if I'm getting stronger on a week to week basis, then 41 00:01:54,560 --> 00:01:56,920 you're going to notice that I'm getting bigger and I'm getting 42 00:01:56,920 --> 00:01:59,320 stronger. Nobody can tell you differently. 43 00:01:59,600 --> 00:02:03,120 That's what comes down to you must remember guys, all you're 44 00:02:03,120 --> 00:02:06,400 trying to do is get better every single week, but you make sure 45 00:02:06,400 --> 00:02:08,520 your form in the gym is absolutely perfect. 46 00:02:08,800 --> 00:02:11,520 When you watch my form in the gym, watch it very, very 47 00:02:11,520 --> 00:02:13,600 carefully. Watch how I'm moving the weight. 48 00:02:13,800 --> 00:02:15,920 I'm not moving the weight because of my ego. 49 00:02:16,320 --> 00:02:18,680 You, you, you'll see how much weight I can actually lift in 50 00:02:18,680 --> 00:02:20,360 the gym. I can lift a lot of weight. 51 00:02:20,360 --> 00:02:22,680 I can lift pretty much the full stack on some of the machines, 52 00:02:22,920 --> 00:02:25,480 but that's not my goal. My goal is not to go into the 53 00:02:25,480 --> 00:02:28,880 gym and ruin myself and show people how much I lift. 54 00:02:29,080 --> 00:02:32,200 My goal is to go into the gym and be the best version of 55 00:02:32,200 --> 00:02:33,360 myself. That's all. 56 00:02:33,360 --> 00:02:36,040 That's all I'm focused on. If I take the muscle to failure, 57 00:02:36,040 --> 00:02:37,720 I am moving on to the next exercise. 58 00:02:38,000 --> 00:02:40,080 Why would I go back in and do this? 59 00:02:40,160 --> 00:02:43,560 If I if I take the set to failure, why would I go back in 60 00:02:43,560 --> 00:02:45,440 and do it again? It doesn't make any sense. 61 00:02:45,560 --> 00:02:48,760 You're just wasting energy. So watch the video, hope you 62 00:02:48,760 --> 00:02:50,720 enjoyed the video and learn from it. 63 00:02:52,640 --> 00:02:55,000 And we are live. Welcome to another episode at 64 00:02:55,000 --> 00:02:58,360 the Carnivore Evolution Podcast. Today, myself and Victoria are 65 00:02:58,360 --> 00:03:00,160 coming on. We're going to talk a little bit 66 00:03:00,320 --> 00:03:02,520 training. This is kind of my specialty. 67 00:03:02,520 --> 00:03:04,920 This is what I specialize in. And we're going to talk 68 00:03:04,920 --> 00:03:07,640 everything about what we need to know about training. 69 00:03:07,640 --> 00:03:11,840 We're going to focus a lot today on how a lot of stress can lead 70 00:03:11,840 --> 00:03:14,880 to or sorry, a lot of overtraining can lead to stress. 71 00:03:15,360 --> 00:03:18,560 And we're going to talk about is this a good thing or is it a bad 72 00:03:18,560 --> 00:03:19,680 thing? And we're also going to touch a 73 00:03:19,680 --> 00:03:24,400 little bit on low volume versus high volume, and we'll go from 74 00:03:24,400 --> 00:03:25,520 there. So, Victoria, how are you? 75 00:03:26,200 --> 00:03:27,280 I'm very well. Thank you. 76 00:03:27,280 --> 00:03:29,120 It's nice to see you. How are you? 77 00:03:29,120 --> 00:03:32,040 Nice to see you as well. So yeah, so I sent you on a 78 00:03:32,040 --> 00:03:36,360 video yesterday and myself and you came to the came to a 79 00:03:36,360 --> 00:03:39,000 decision that we need to do a little podcast on this. 80 00:03:39,400 --> 00:03:42,720 So from what you took from the video, before I start speaking 81 00:03:42,720 --> 00:03:45,440 about this, what did you take from it first of all? 82 00:03:48,560 --> 00:03:51,800 In in what regard? And when I, when I spoke about 83 00:03:51,800 --> 00:03:55,000 stress at the very, very beginning and then you and you 84 00:03:55,000 --> 00:03:56,560 saw the way I trained in the gym. 85 00:03:56,960 --> 00:03:58,640 What did you understand about that? 86 00:03:58,680 --> 00:04:00,920 And then I'll talk then, if you don't want, if you want me to 87 00:04:00,960 --> 00:04:03,040 think. About this that stress, 88 00:04:03,040 --> 00:04:06,840 especially chronic stress, is very detrimental. 89 00:04:06,840 --> 00:04:10,800 And when you do work out hard and heavy, you're going to 90 00:04:10,800 --> 00:04:14,280 stress yourself even further. I know some people like to think 91 00:04:14,280 --> 00:04:16,600 I'll go to the gym and I'll work it off, and that's not 92 00:04:16,600 --> 00:04:19,800 necessarily the case. You're really putting yourself, 93 00:04:19,800 --> 00:04:23,880 your body and your mind, your nervous system into a high 94 00:04:23,880 --> 00:04:27,680 stress situation. 100% So, OK, so this is how we're going to, 95 00:04:27,720 --> 00:04:31,120 we're actually going to put the video of what I did yesterday at 96 00:04:31,120 --> 00:04:33,520 the start of this podcast so you guys can actually watch it and 97 00:04:33,520 --> 00:04:35,160 you'll actually hear the voice message as well. 98 00:04:35,440 --> 00:04:37,040 I think that's important. So you'll actually hear what 99 00:04:37,040 --> 00:04:39,520 we're saying. Now what we need to understand 100 00:04:39,520 --> 00:04:43,520 is this guys, OK, exercise, weight training is is causes 101 00:04:43,520 --> 00:04:46,600 stress on the body. Now we're doing this over time, 102 00:04:46,720 --> 00:04:48,760 constantly over time. This is going to lead to the 103 00:04:48,760 --> 00:04:52,440 over overtraining. Now a little bit of stress is 104 00:04:52,440 --> 00:04:54,720 fine. A small dose triggers muscle 105 00:04:54,720 --> 00:04:56,240 growth. If you're, if you're, if your 106 00:04:56,240 --> 00:04:59,160 goal is to build muscle, how much do we actually need? 107 00:04:59,160 --> 00:05:02,760 In my opinion that we are, we only need a small dose. 108 00:05:03,200 --> 00:05:05,160 That's what's going to trigger muscle growth. 109 00:05:05,560 --> 00:05:09,400 If we go into the gym and we do more than that, that's when it's 110 00:05:09,400 --> 00:05:13,040 going to cause damage, a lot of damage on the body. 111 00:05:13,240 --> 00:05:15,920 So what we're doing is we're hindering our recovery. 112 00:05:16,120 --> 00:05:17,800 Now what do we need to build muscle? 113 00:05:18,720 --> 00:05:21,120 You build, you build muscle in the recovery phase. 114 00:05:21,200 --> 00:05:22,760 You don't build muscle in the gym. 115 00:05:23,120 --> 00:05:24,920 So when you went to the gym, what you're doing, you're 116 00:05:24,920 --> 00:05:27,800 breaking the muscle down. You're putting a lot of a lot of 117 00:05:27,800 --> 00:05:31,520 lot of stress on the muscle, a lot of stress. 118 00:05:31,800 --> 00:05:35,520 So that that voice message that I sent on to the group that I 119 00:05:35,520 --> 00:05:39,240 work with, I was like, OK, before you watch this video, I 120 00:05:39,240 --> 00:05:42,400 want you to understand that that's the main thing we want to 121 00:05:42,400 --> 00:05:43,800 focus on. Now. 122 00:05:43,800 --> 00:05:48,000 When you did watch the video, what you seen was I went into 123 00:05:48,000 --> 00:05:50,320 the gym. I don't low volume. 124 00:05:50,480 --> 00:05:54,080 So I went from one exercise to another, but I started off the 125 00:05:54,080 --> 00:05:56,240 first exercise was like with 20 KGS. 126 00:05:56,480 --> 00:06:00,840 I did 8 reps then I only rested like 10 seconds. 127 00:06:00,840 --> 00:06:04,160 I increased the weight by 30 or so by 10, by 10 kilos. 128 00:06:04,600 --> 00:06:07,760 I went and I did 5 reps I rested 20 seconds. 129 00:06:07,760 --> 00:06:11,560 I increased up to 40 or 45. I did like two or three reps and 130 00:06:11,560 --> 00:06:14,840 then I did one more up with the full stack and then I was ready 131 00:06:14,840 --> 00:06:17,080 to go. Now people are thinking, OK, he 132 00:06:17,080 --> 00:06:20,600 just done four sets there. He done four sets there to warm 133 00:06:20,600 --> 00:06:22,320 up. Now I didn't do four sets 134 00:06:22,560 --> 00:06:27,120 because think about it, My 4th set was 8 to 10, my second set 135 00:06:27,120 --> 00:06:31,680 was only four to five, my third set was only two reps, and my 136 00:06:31,680 --> 00:06:36,160 4th set was only one Rep. I didn't exhaust myself at all 137 00:06:36,720 --> 00:06:40,000 during those sets. Now, why do you think I didn't 138 00:06:40,000 --> 00:06:41,640 exhaust myself during those sets? 139 00:06:44,720 --> 00:06:49,800 I guess because you're trying to warm up, not break down anything 140 00:06:50,160 --> 00:06:52,080 I'm trying to. Get to No, I don't want to 141 00:06:52,080 --> 00:06:52,720 break. I don't. 142 00:06:52,720 --> 00:06:54,920 I don't want to do too much in those sets because I want to 143 00:06:54,920 --> 00:06:57,800 save all my energy for that main sets. 144 00:06:58,400 --> 00:07:01,040 OK. So that main set is the one that 145 00:07:01,040 --> 00:07:04,120 counts. So now when you see what I did 146 00:07:04,120 --> 00:07:07,840 next, I'm lifting like half about nearly. 147 00:07:08,120 --> 00:07:10,840 I'm lifting 40 KGS and watch her. 148 00:07:10,840 --> 00:07:13,760 I'm moving the weight. I'm moving the weight extremely 149 00:07:13,760 --> 00:07:16,280 slow. You know, I'm taking that muscle 150 00:07:16,280 --> 00:07:19,560 to failure where my, my arms are shaking, just shaking. 151 00:07:19,560 --> 00:07:23,520 Now the one thing we want to do in the gym is we want to work 152 00:07:23,520 --> 00:07:25,760 the muscle. So we want to stimulate the 153 00:07:25,760 --> 00:07:27,880 muscle and, and put as much stress in the muscle as 154 00:07:27,880 --> 00:07:30,880 possible. If we fry our central nervous 155 00:07:30,880 --> 00:07:33,640 system, which is our central nervous system, that's going to 156 00:07:33,640 --> 00:07:36,720 have an impact on your body massively. 157 00:07:37,240 --> 00:07:41,240 Now, if your CNS system is fried, then the rest of your 158 00:07:41,240 --> 00:07:44,480 work is going to go down. That's going to cause an awful 159 00:07:44,480 --> 00:07:48,440 lot of stress on your body. So if you're getting weaker in 160 00:07:48,440 --> 00:07:51,880 that training session, that's a sign you'd have to push in your 161 00:07:51,880 --> 00:07:56,320 body way too hard at the very, very beginning, very, very 162 00:07:56,320 --> 00:07:58,040 beginning. Now, what do most people go 163 00:07:58,040 --> 00:07:59,480 into? What do most people do when they 164 00:07:59,480 --> 00:08:01,960 went to the gym? They lift extremely heavyweight. 165 00:08:02,480 --> 00:08:05,920 They do way too much volume, way too many sets. 166 00:08:06,280 --> 00:08:08,560 And you'll hear things say, you'll hear people saying like, 167 00:08:09,200 --> 00:08:10,600 I don't, I don't like the gym anymore. 168 00:08:10,800 --> 00:08:13,520 I'm tired. I need, I need, I need a rest. 169 00:08:13,840 --> 00:08:16,640 You're here all the time. Why do you think that is? 170 00:08:17,040 --> 00:08:19,080 They're running themselves into the grounds. 171 00:08:19,880 --> 00:08:22,600 They're working too hard. And way too hard. 172 00:08:23,920 --> 00:08:27,240 Yeah. So, so, So what you're doing is 173 00:08:27,240 --> 00:08:29,640 you're putting, when you, when you Add all this weight, you're 174 00:08:29,640 --> 00:08:33,280 lifting all this weight, that's putting a massive emphasis of 175 00:08:33,280 --> 00:08:36,480 stress in the body. Now, if you do that over time, 176 00:08:36,480 --> 00:08:39,360 which is what most people do, they go into the gym like seven 177 00:08:39,360 --> 00:08:42,720 days a week, what's going to happen to her body eventually 178 00:08:42,720 --> 00:08:45,480 burnout. You're going to, you're going to 179 00:08:45,480 --> 00:08:47,480 hit a wall and you're going to make, I can't do this anymore. 180 00:08:48,120 --> 00:08:52,560 So what I'm trying to say is you need to be training hard, but 181 00:08:52,560 --> 00:08:55,960 what's more important is you need to train smart, really 182 00:08:55,960 --> 00:08:59,760 smart. So in my mind, I'm thinking if I 183 00:08:59,760 --> 00:09:03,880 go in and do less, can I get a lot done in that less amount of 184 00:09:03,880 --> 00:09:04,960 time? Of course I can. 185 00:09:05,720 --> 00:09:08,080 Of course I can. I'm just going to go in and just 186 00:09:08,080 --> 00:09:09,880 do one set the failure. I'm going to get my muscles 187 00:09:09,880 --> 00:09:12,400 ready and I'm still going to get that muscle of failure. 188 00:09:12,400 --> 00:09:15,920 Now you tell me, what's the difference between your six sets 189 00:09:15,920 --> 00:09:20,240 of 10 that you do on that weight compared to my one set? 190 00:09:20,640 --> 00:09:24,680 What's the difference? I I've noticed that you go very 191 00:09:24,680 --> 00:09:27,080 slowly. Now what's the difference 192 00:09:27,080 --> 00:09:27,680 though? Is it going to throw? 193 00:09:27,680 --> 00:09:30,680 Is it am I going to trigger muscle growth faster doing it 194 00:09:30,680 --> 00:09:32,880 their way? Or am I going to trigger muscle 195 00:09:32,880 --> 00:09:36,120 growth faster doing it my way? Remember, we recover. 196 00:09:36,760 --> 00:09:38,720 How we recover is how we build muscle. 197 00:09:39,000 --> 00:09:42,280 So if they're doing more volume than me, which is 6 sets of 10 198 00:09:42,280 --> 00:09:47,040 reps and I'm only doing one set of 10 reps, who's going to make 199 00:09:47,040 --> 00:09:50,160 the best results going forward? Is it going to be me or them? 200 00:09:50,640 --> 00:09:53,040 Well, probably you because you have done. 201 00:09:53,040 --> 00:09:56,440 You've proven that, but I do have a question. 202 00:09:57,520 --> 00:10:02,080 I've been interested in in doing muscle training since I was in 203 00:10:02,080 --> 00:10:04,680 my 40s and that's a good 35 years ago. 204 00:10:05,560 --> 00:10:10,200 I was always learned that you do your reps and then you rest for 205 00:10:10,200 --> 00:10:13,280 a long period. You left like 2 or 3 minutes 206 00:10:13,280 --> 00:10:16,200 between even if you're just warming up. 207 00:10:16,760 --> 00:10:20,200 What is the difference between your approach, which is very 208 00:10:20,200 --> 00:10:23,440 noticeably different? You only wait seconds in between 209 00:10:23,440 --> 00:10:26,320 those exercises. Can you explain why you don't 210 00:10:26,320 --> 00:10:29,800 wait minutes between them? OK, so the question is what who? 211 00:10:29,960 --> 00:10:32,440 Who are you? Are you a power lifter or are 212 00:10:32,440 --> 00:10:35,400 you a bodybuilder? So a bodybuilder will rest short 213 00:10:35,400 --> 00:10:38,320 periods of time. When you look at a power lifter, 214 00:10:38,520 --> 00:10:41,560 they'll lift this massive amount of weight, huge amount of 215 00:10:41,560 --> 00:10:43,280 weight. So they need about 5 or 6 216 00:10:43,280 --> 00:10:47,240 minutes to rest before they lift that massive weight off the 217 00:10:47,240 --> 00:10:50,240 ground. Now, what's our goal when we go 218 00:10:50,240 --> 00:10:53,160 into the gym? Our goal is mechanical tension. 219 00:10:53,360 --> 00:10:55,240 That's it. That's all the muscle knows. 220 00:10:55,760 --> 00:10:58,680 Now you need to rest when your body's ready. 221 00:10:59,120 --> 00:11:02,960 So my body is ready to go literally after about 45 222 00:11:02,960 --> 00:11:05,720 seconds, 45 seconds, I'm listening to my heart rate. 223 00:11:06,480 --> 00:11:09,880 If I'm doing a set, let's say I'm doing 6 sets of 10 and my 224 00:11:09,880 --> 00:11:12,160 heart rate is pounding, like really pounding. 225 00:11:12,800 --> 00:11:17,200 I need to step back, relax, bring my heart rate back down, 226 00:11:17,600 --> 00:11:20,840 get myself psyched up, get myself back into the zone, and 227 00:11:20,840 --> 00:11:23,680 then go and attack that set. Go and attack that set. 228 00:11:23,960 --> 00:11:25,280 You've got to think about this for a second. 229 00:11:25,920 --> 00:11:28,680 If your heart rate is pounding and you go straight into 230 00:11:28,680 --> 00:11:32,400 something, whether it's whether it's cardio, weight training, 231 00:11:32,800 --> 00:11:34,480 your breathing is going to be all over the place. 232 00:11:34,480 --> 00:11:35,920 You're not going to be able to breathe. 233 00:11:35,920 --> 00:11:37,960 You're not going to be able to breathe right during that 234 00:11:37,960 --> 00:11:40,280 movement because your heart rate is already elevated. 235 00:11:40,920 --> 00:11:43,480 So you want to make sure you're going into that movement where 236 00:11:43,480 --> 00:11:46,520 your body's just nice and relaxed and then you're moving 237 00:11:46,520 --> 00:11:50,080 the way at the right pace, not the, not this because what 238 00:11:50,080 --> 00:11:52,800 happens when you do this, You get this bang, bang, bang, bang, 239 00:11:52,800 --> 00:11:54,680 bang, bang, bang, bang. How is pounding? 240 00:11:54,680 --> 00:11:57,760 Now we want to keep our heart rate nice and relax because at 241 00:11:57,760 --> 00:11:58,920 the end of the day, what are you? 242 00:11:59,320 --> 00:12:01,880 Are you an athlete where you're getting your heart rate pounding 243 00:12:02,160 --> 00:12:05,120 or are you an athlete or are you a person that just wants to 244 00:12:05,120 --> 00:12:07,360 build muscle? So that's why you're breathing 245 00:12:07,360 --> 00:12:09,760 is very important. When you're lifting the way you 246 00:12:09,760 --> 00:12:14,200 breathe out, you're breathing, you're breathe out, you're 247 00:12:14,200 --> 00:12:17,840 breathing every single Rep. Now, if you're swimming a lap of 248 00:12:17,840 --> 00:12:19,400 the pool, think about this for a second. 249 00:12:19,680 --> 00:12:23,520 If you're breathing in out, breathing in out as you're 250 00:12:23,520 --> 00:12:26,360 swimming and you're doing that at your pace, you're going to, 251 00:12:26,360 --> 00:12:28,440 you're going to make sure you do the full lap of the pool. 252 00:12:28,440 --> 00:12:30,400 You're going to you're going to do the whole lot. 253 00:12:30,600 --> 00:12:33,720 Whereas if you just do this real fast without breathing, what's 254 00:12:34,280 --> 00:12:36,480 going to happen to you, Harvey? Go up. 255 00:12:37,080 --> 00:12:38,600 It's going to go up and what do you think? 256 00:12:38,600 --> 00:12:40,280 And you think you're going to make it all the way to the other 257 00:12:40,280 --> 00:12:41,640 side of the pool? No. 258 00:12:42,000 --> 00:12:44,360 No, because you're doing this, you're you're going like that as 259 00:12:44,360 --> 00:12:46,480 fast you can. But if I'm just going one 260 00:12:46,800 --> 00:12:50,080 breathe. Yes, measured. 261 00:12:50,560 --> 00:12:53,560 That's measured then, then you're going to make it all the 262 00:12:53,560 --> 00:12:55,920 way through. Now, if I'm lifting the weight 263 00:12:56,320 --> 00:13:00,160 the way I do and I'm just taking my time, I'm breathing out, I'm 264 00:13:00,160 --> 00:13:03,840 breathing in, I'm breathing out, I'm breathing in. 265 00:13:04,720 --> 00:13:07,520 Who's going to who's going to be who's going to get the most 266 00:13:07,520 --> 00:13:09,880 benefit from the lifts? Is it going to be the people 267 00:13:09,880 --> 00:13:12,800 that are live doing this shit or me that's doing this? 268 00:13:13,280 --> 00:13:15,640 Yeah, I watched them at the gym all the time going. 269 00:13:17,280 --> 00:13:20,480 It looks like that's an old movie where they ran the speed 270 00:13:20,480 --> 00:13:22,040 through. Vats and you'll hear that, 271 00:13:22,040 --> 00:13:26,880 you'll hear them screaming and you'll see we we know the guy 272 00:13:26,880 --> 00:13:29,480 that we're not going to mention his name, but we were we were 273 00:13:29,480 --> 00:13:31,280 watching how how much weight he was lifting. 274 00:13:31,280 --> 00:13:34,160 You can see his back action. He was lifting the weight up and 275 00:13:34,160 --> 00:13:37,280 it was just, it looked awkward and it was just like he was 276 00:13:37,280 --> 00:13:39,600 lifting, I think he was lifting two 50s in his hand. 277 00:13:39,720 --> 00:13:42,640 He was lifting a lot of weight. So I said, I sent you on the 278 00:13:42,640 --> 00:13:47,080 video and I sent you, I sent you a video of him doing it and me 279 00:13:47,080 --> 00:13:48,760 doing it. And I asked you who's working 280 00:13:48,760 --> 00:13:51,360 the muscle harder. And you said to me because 281 00:13:51,360 --> 00:13:53,760 because I was working, I was working out, I was working time 282 00:13:53,760 --> 00:13:56,240 under tension, whereas he was just doing this. 283 00:13:57,160 --> 00:14:00,440 Well, I felt that myself. I know the difference and I've 284 00:14:00,440 --> 00:14:04,040 I've known that for a long time. It was a God. 285 00:14:04,120 --> 00:14:07,720 I want to say about 20 years ago I learned about the slow. 286 00:14:08,000 --> 00:14:13,680 We really just as important on the up, the up as the down. 287 00:14:14,000 --> 00:14:16,600 You have to count it and keep it measured and slow. 288 00:14:16,920 --> 00:14:18,960 Is that what you do? Absolutely. 289 00:14:19,280 --> 00:14:22,680 The way I see it is people don't understand what hard training 290 00:14:22,680 --> 00:14:26,000 is, how people think that hard training is doing like high 291 00:14:26,040 --> 00:14:29,600 volume, lots of, lots of heavy weights. 292 00:14:29,800 --> 00:14:32,960 That's not how you build muscle. That's how you, that's how you 293 00:14:32,960 --> 00:14:34,760 hurt yourself. That's how you're going to, 294 00:14:34,760 --> 00:14:35,920 that's good. That's when you're going to end 295 00:14:35,960 --> 00:14:38,720 up impacting your body. That's going to have a massive 296 00:14:38,720 --> 00:14:40,440 impact in your body very, very quickly. 297 00:14:40,840 --> 00:14:43,120 What you need to do is you need to try and smart. 298 00:14:44,080 --> 00:14:47,080 You need to go into the gym and do enough and then you need to 299 00:14:47,080 --> 00:14:50,880 get out of the gym, feed your body, recover, let the muscle 300 00:14:50,880 --> 00:14:53,080 grow. That's how the muscle grows. 301 00:14:53,080 --> 00:14:54,440 The muscle doesn't grow in the gym. 302 00:14:54,800 --> 00:14:56,480 We break the muscle down in the gym. 303 00:14:57,400 --> 00:14:59,960 The real, the real growth happens. 304 00:15:00,320 --> 00:15:04,000 What you do outside the gym. Now The thing is the difference 305 00:15:04,000 --> 00:15:07,240 between what I'm doing and what they're doing is they want the 306 00:15:07,240 --> 00:15:09,840 result now. They want the muscle now. 307 00:15:09,840 --> 00:15:12,400 So they're going to take the steroids, they're going to do 308 00:15:12,400 --> 00:15:14,880 all the peptides. Whereas me, I've been training 309 00:15:14,880 --> 00:15:16,720 this way for years and years and years. 310 00:15:17,360 --> 00:15:19,320 I know this craft better than anybody. 311 00:15:19,600 --> 00:15:22,880 So I've, I've, I've literally done this over the years and 312 00:15:22,880 --> 00:15:26,080 I've continued to get stronger. I'm still walking around with 313 00:15:26,080 --> 00:15:27,560 six pack. I've developed a lot of muscle 314 00:15:27,560 --> 00:15:29,200 mass. I've done this the right way. 315 00:15:29,200 --> 00:15:30,880 I've implemented a reverse phase. 316 00:15:31,280 --> 00:15:33,920 I've done everything right, but I've done it over a period of 317 00:15:33,920 --> 00:15:37,760 time, whereas most people haven't got the patience to do 318 00:15:37,760 --> 00:15:41,200 it over a nine year period. They want it done in six months. 319 00:15:41,880 --> 00:15:44,680 So if you want peptides or steroids and train really, 320 00:15:44,680 --> 00:15:49,000 really hard, you can put on a significant around the amount of 321 00:15:49,000 --> 00:15:52,840 muscle in that year because first of all, your recovery is 322 00:15:52,840 --> 00:15:55,280 good. Your ability to put on muscle is 323 00:15:55,280 --> 00:15:58,640 faster because you're enhanced. I don't have, I don't have that 324 00:15:58,640 --> 00:16:02,360 luxury. So I can't recover with the 325 00:16:02,360 --> 00:16:03,720 amount of volume that you're doing. 326 00:16:04,200 --> 00:16:08,000 So I need to be smart and say, how can I compensate with what 327 00:16:08,000 --> 00:16:11,040 you're doing in the gym to what will fit my lifestyle? 328 00:16:11,200 --> 00:16:13,480 Very simple. I add low volume into my into my 329 00:16:13,480 --> 00:16:17,800 life, I add low volume into my diet and I and I train properly 330 00:16:18,000 --> 00:16:21,280 and I feed my body properly. Now, I will never look like 331 00:16:21,280 --> 00:16:24,000 these guys because they're enhanced, but at the end of the 332 00:16:24,000 --> 00:16:27,240 day, I'm doing it the right way. And I think that should be 333 00:16:27,440 --> 00:16:30,480 appreciated because I think a lot of people out there need to 334 00:16:30,480 --> 00:16:33,640 know that you can still build muscle, quality muscle, but 335 00:16:33,800 --> 00:16:35,800 she's going to take a little bit more time to do it. 336 00:16:35,800 --> 00:16:38,840 Absolutely, absolutely over time. 337 00:16:39,120 --> 00:16:44,160 My question, this question is, I noticed in your, your, your 338 00:16:44,840 --> 00:16:49,160 audio transcript that you put a lot of emphasis on warming up. 339 00:16:50,000 --> 00:16:54,120 There's really, it's a, it's very important to warm up. 340 00:16:54,120 --> 00:16:59,520 But my question is how does the warm up compared to the main set 341 00:16:59,680 --> 00:17:02,480 that you're doing? Could you explain to us what, 342 00:17:02,480 --> 00:17:06,319 what the difference is the big differences between warming up 343 00:17:06,319 --> 00:17:09,079 and doing your main exercise? Because some people don't 344 00:17:09,079 --> 00:17:12,160 understand that. So the main part of the warm up, 345 00:17:12,240 --> 00:17:15,200 it's just get the muscle ready. So you're just getting, you're 346 00:17:15,200 --> 00:17:17,560 just getting some blood flow into the muscle or not taking 347 00:17:17,560 --> 00:17:19,920 the muscle the failure. So it's just like just getting 348 00:17:19,920 --> 00:17:21,760 like just get some blood in there and make sure it feels 349 00:17:21,760 --> 00:17:25,040 nice and make sure it feels nice and flexible and everything. 350 00:17:25,440 --> 00:17:26,960 Everything just feels really, really good. 351 00:17:27,440 --> 00:17:30,720 The whole point of the warmups is do not take the muscle the 352 00:17:30,720 --> 00:17:33,160 failure, because if you take the muscle the failure, you're 353 00:17:33,160 --> 00:17:35,160 taking the energy away from the main set. 354 00:17:35,920 --> 00:17:36,960 Good. Good to know. 355 00:17:37,040 --> 00:17:39,000 Yeah. You know, I'm that, that main 356 00:17:39,000 --> 00:17:41,040 set is everything. That's the, that's the one that 357 00:17:41,040 --> 00:17:43,080 counts. So you want to make sure that 358 00:17:43,080 --> 00:17:46,680 you're, you're not, you're, you're doing your warmups, but 359 00:17:46,680 --> 00:17:49,680 it feels good, but you're not taking it to the stage where 360 00:17:49,680 --> 00:17:52,000 it's like I'm going to run myself into the grounds. 361 00:17:52,120 --> 00:17:55,240 I have lots of energy here and I'm ready for that mainset. 362 00:17:55,240 --> 00:17:58,600 That's why my rest periods in between those warmups are very, 363 00:17:58,600 --> 00:18:01,320 very short because I'm not exerting myself. 364 00:18:01,480 --> 00:18:02,840 I'm not pushing myself to failure. 365 00:18:03,280 --> 00:18:04,720 You seem. We've seen when I done the full 366 00:18:04,720 --> 00:18:07,840 stack, I undone one Rep. I just lifted her up, lifted her 367 00:18:07,840 --> 00:18:10,160 all the way to the top and I put it back down and that's it. 368 00:18:10,160 --> 00:18:12,880 I was done. My muscles are ready to go now 369 00:18:12,880 --> 00:18:14,760 at that stage. I'm looking at my watch. 370 00:18:15,320 --> 00:18:18,680 I'm looking at my watch and I'm saying, right, I think, I think 371 00:18:18,840 --> 00:18:21,880 I can be ready in 45 seconds. So I'm like, OK, what do I need 372 00:18:21,880 --> 00:18:23,880 to do? The earphones go on. 373 00:18:24,000 --> 00:18:27,680 I put them on as high as I can. I get myself in the zone. 374 00:18:28,280 --> 00:18:31,400 I put my hands in that bar. I visualize what I'm going to 375 00:18:31,400 --> 00:18:33,440 do. I get my I get my arms in 376 00:18:33,440 --> 00:18:35,720 position. I close my eyes. 377 00:18:35,760 --> 00:18:37,880 The reason why I close my eyes because I don't want anybody 378 00:18:37,880 --> 00:18:41,000 walking in my vision. I don't want any distractions, 379 00:18:41,480 --> 00:18:44,240 No distractions whatsoever. It's just me and the weight. 380 00:18:44,560 --> 00:18:47,480 The minute I lift that weight up just a small bit, like 2 inches 381 00:18:47,480 --> 00:18:51,720 off the bar, that's tension. There's tension on my muscle 382 00:18:51,720 --> 00:18:54,440 already. Now in my mind, I'm going to 383 00:18:54,440 --> 00:18:57,480 keep that tension on the muscle. I'm only going to here now. 384 00:18:57,480 --> 00:18:58,880 Why am I not going all the way to the top? 385 00:19:00,360 --> 00:19:03,800 If I go all the way to the top, lock in, I've lost tension on 386 00:19:03,800 --> 00:19:07,080 the muscle. Remember time under tension. 387 00:19:07,360 --> 00:19:10,920 So there's the tension there at a start from standpoint, and 388 00:19:10,920 --> 00:19:13,480 there's the finishing tenant tension point right there. 389 00:19:14,040 --> 00:19:17,880 Now, if I do a perfect, if I do perfect reps doing that, what's 390 00:19:17,880 --> 00:19:20,880 my muscles doing? They're under extreme tension, 391 00:19:21,080 --> 00:19:23,680 under extreme stress. Now if you see my muscles like 392 00:19:23,680 --> 00:19:29,640 this, shaking, shaking on those last few reps, but remember 393 00:19:29,880 --> 00:19:32,560 who's working harder here? That person that's doing this 394 00:19:32,560 --> 00:19:37,400 shit or me that's doing this. Yeah, definitely working harder 395 00:19:37,680 --> 00:19:40,360 now, is there? Is there a fundamental 396 00:19:40,360 --> 00:19:46,160 difference between the the actual effort done in a warm up 397 00:19:46,560 --> 00:19:48,840 and the main steps? No, you're not. 398 00:19:48,920 --> 00:19:50,000 No, that you're not. You're not. 399 00:19:50,000 --> 00:19:52,400 You're not exerting yourself on those, on those warmups. 400 00:19:52,840 --> 00:19:54,120 So that's what I'm saying. You're not picking up, but 401 00:19:54,120 --> 00:19:55,520 you're not picking a particular number. 402 00:19:55,720 --> 00:19:57,840 You're just going until the until you feel a bit of blood 403 00:19:57,840 --> 00:19:59,760 into the muscle. It feels really, really good. 404 00:19:59,760 --> 00:20:01,600 And then you drop the weight and then get. 405 00:20:01,600 --> 00:20:04,440 Yeah, I think you do. You do not waste energy in those 406 00:20:04,440 --> 00:20:07,760 warmups. You do not waste any energy. 407 00:20:08,160 --> 00:20:10,920 And, and then some days, as I was mentioned this morning on a 408 00:20:10,920 --> 00:20:14,880 call, some days I'll go into the gym and I might do 4 warmups on 409 00:20:14,880 --> 00:20:17,160 the muscle. Some days I might do 6. 410 00:20:17,440 --> 00:20:21,080 It's important that you go into the gym and you do as many worms 411 00:20:21,080 --> 00:20:24,200 as you need. Before you actually get straight 412 00:20:24,200 --> 00:20:27,080 into that main set, don't lift that. 413 00:20:27,080 --> 00:20:30,200 Don't go into that main set until you're 100% ready. 414 00:20:30,480 --> 00:20:32,800 Because if you go into that, if you go into that set when your 415 00:20:32,800 --> 00:20:35,120 muscles are cold, what's going to happen? 416 00:20:35,640 --> 00:20:39,600 More than likely, you're going. To get injured so you. 417 00:20:39,600 --> 00:20:40,680 Need to make sure the muscles warm. 418 00:20:41,280 --> 00:20:43,560 Please tell us some more about the main set. 419 00:20:44,480 --> 00:20:47,080 So the main set now is like you're not picking a number, 420 00:20:47,280 --> 00:20:49,240 you're just going until the muscle fails. 421 00:20:49,560 --> 00:20:52,800 Now the muscle we have. So this is the positive part of 422 00:20:52,800 --> 00:20:54,960 the wrap. This is where everybody focuses 423 00:20:54,960 --> 00:20:56,640 on. You watch everybody the lift the 424 00:20:56,640 --> 00:20:58,240 way up and then they'll drop the weight down. 425 00:20:58,320 --> 00:21:02,440 Yeah, that's what I'll say. What I like to do is when you 426 00:21:02,440 --> 00:21:06,680 push the way up, the weakest part of the lifts is this part 427 00:21:06,680 --> 00:21:10,000 down here. So when you, when you bring it 428 00:21:10,000 --> 00:21:13,880 up here, when you bring up here, you need to make sure you lower 429 00:21:13,880 --> 00:21:16,680 it control on the way down because that's just as 430 00:21:16,680 --> 00:21:18,680 important. This part here, lowering it 431 00:21:18,680 --> 00:21:21,880 down, that's where we do the most damage to the muscle, not 432 00:21:21,880 --> 00:21:23,800 this part. So when you push the weight up 433 00:21:23,800 --> 00:21:26,120 like this or push the weight like this, you might think 434 00:21:26,120 --> 00:21:28,080 that's you're doing the most and muscle damage. 435 00:21:28,080 --> 00:21:29,920 Now it's bringing the weight down. 436 00:21:30,080 --> 00:21:34,120 When you bring the weight down, that's when you're, let's say 437 00:21:34,120 --> 00:21:36,240 you're pushing the weight up first of all, and you bring the 438 00:21:36,240 --> 00:21:38,880 weight back down, control the way on the on the way back down. 439 00:21:39,240 --> 00:21:41,120 That's where you cause the most stress. 440 00:21:42,600 --> 00:21:44,680 So that's why it's very important to really focus on the 441 00:21:44,680 --> 00:21:47,440 concentric part. Don't just do this and then 442 00:21:47,440 --> 00:21:49,680 bring it back down like this and down. 443 00:21:49,680 --> 00:21:51,840 Whatever you do, don't bring, don't bring the weight all the 444 00:21:51,840 --> 00:21:53,920 way down to here. Because remember, if you bring 445 00:21:53,920 --> 00:21:56,040 the weight all the way down here, you're resting the muscle. 446 00:21:56,200 --> 00:21:57,440 We don't want to rest the muscle. 447 00:21:57,920 --> 00:22:00,680 We want to keep constant tension on the muscle all the way 448 00:22:00,680 --> 00:22:01,800 through. Yeah. 449 00:22:02,760 --> 00:22:07,560 Tell us though about rest. What is what comprises rest? 450 00:22:07,560 --> 00:22:09,920 What people go to the gym every day? 451 00:22:10,560 --> 00:22:14,360 When do they rest and how much rest is is needed? 452 00:22:14,800 --> 00:22:18,320 In between gym sessions. In between gym sessions, yeah. 453 00:22:18,480 --> 00:22:21,120 So a day in between 24 hours. Now the good thing about 454 00:22:21,120 --> 00:22:25,200 carnivore is you can recover very, very quickly, very, very 455 00:22:25,200 --> 00:22:26,440 quickly. Whereas when I was on the 456 00:22:26,440 --> 00:22:30,200 standard diet, I would need probably 48 hours because I was 457 00:22:30,240 --> 00:22:33,640 I was inflamed and I was eating a lot of carbohydrate food. 458 00:22:33,640 --> 00:22:37,120 But when you're eating the way we are, your recovery is very, 459 00:22:37,120 --> 00:22:39,280 very quick. I could train today, which is 460 00:22:39,280 --> 00:22:40,560 what I did. I trained today. 461 00:22:40,880 --> 00:22:44,000 I'm ready to go again tomorrow, but I know that's not a good 462 00:22:44,000 --> 00:22:45,680 idea. So I'm going to take a day off 463 00:22:45,680 --> 00:22:48,120 tomorrow and I'm going to go back train again Friday. 464 00:22:48,480 --> 00:22:50,880 Now I'm only in the gym three days a week and I'm only trained 465 00:22:50,880 --> 00:22:53,320 in 1/2 an hour. In that period. 466 00:22:53,320 --> 00:22:54,960 I'm still continuing to build muscle. 467 00:22:55,640 --> 00:22:58,280 I'm getting stronger. I'm noticing my lips are getting 468 00:22:58,520 --> 00:23:00,800 might getting heavier. And that's one thing you need to 469 00:23:00,800 --> 00:23:04,600 know is on a week to week basis, are you noticing you're getting 470 00:23:04,600 --> 00:23:06,920 better? If you're not getting better, 471 00:23:07,400 --> 00:23:10,040 then why are you in the gym? Why are you wasting your time? 472 00:23:10,680 --> 00:23:12,680 Yeah. You know, I mean, if you, if 473 00:23:12,680 --> 00:23:16,640 you, if you've been on like say 10 lbs on a dumbbell, like say 474 00:23:16,640 --> 00:23:21,000 week 1 and you're still on a, on 10 lbs on week 6, what are you 475 00:23:21,000 --> 00:23:22,760 doing in the gym? Yeah, really. 476 00:23:22,840 --> 00:23:24,280 You're wasting. You're wasting your potential. 477 00:23:24,920 --> 00:23:25,920 You're not making. You should. 478 00:23:26,280 --> 00:23:33,640 You should be up to at least 25. Well, I know that we have lots 479 00:23:33,640 --> 00:23:38,680 of body parts and classically we we work on our chest, our 480 00:23:38,680 --> 00:23:41,760 shoulders, our arms, our back, our legs. 481 00:23:42,600 --> 00:23:47,040 How do you organize your approach to doing your different 482 00:23:47,040 --> 00:23:51,040 body parts and getting? There, so I do So what I do is I 483 00:23:51,040 --> 00:23:54,000 follow a push, pull leg splits and what's that? 484 00:23:54,000 --> 00:23:59,320 Push movements is basically shoulders, chest and triceps. 485 00:23:59,320 --> 00:24:01,960 They're all push movements. When I'm doing like pull day, 486 00:24:01,960 --> 00:24:06,240 I'm doing like pull movements, like rows, pull downs, 487 00:24:06,720 --> 00:24:08,040 everything for the back pretty much. 488 00:24:08,640 --> 00:24:12,520 And then one week I'll do quad dominance for the legs and then 489 00:24:12,520 --> 00:24:14,840 the next week then I'll do a hamstring dominance. 490 00:24:15,200 --> 00:24:17,400 So the legs, front, front and back of the legs. 491 00:24:17,720 --> 00:24:19,520 Yeah, no, the front part will do molten. 492 00:24:19,640 --> 00:24:21,200 The fronts are the quads, the knees. 493 00:24:21,720 --> 00:24:24,800 So that's where I'll focus on the most and I'll do some calves 494 00:24:24,800 --> 00:24:26,640 as well. And then the following week, 495 00:24:26,640 --> 00:24:29,120 then I'll walk the back of the legs, which is the hamstrings 496 00:24:29,600 --> 00:24:31,320 and I'll focus a lot on the cast as well. 497 00:24:31,640 --> 00:24:33,920 So I like to split up my leg workouts. 498 00:24:33,920 --> 00:24:37,960 So I only do like four or five exercises on my leg, on my leg, 499 00:24:38,120 --> 00:24:41,120 my leg workouts, whereas I put the two of them together, that's 500 00:24:41,120 --> 00:24:42,840 10 exercises that I'm doing on my legs. 501 00:24:42,840 --> 00:24:45,640 That's too much volume for me. I only, I like to do short 502 00:24:45,640 --> 00:24:47,960 volume. So when I go into the gym, I 503 00:24:47,960 --> 00:24:51,000 only do 5 movements for a push session. 504 00:24:51,120 --> 00:24:53,440 That's all. Now my mindset before I walk 505 00:24:53,440 --> 00:24:56,720 into the gym is I've got 5 exercises to do today. 506 00:24:57,480 --> 00:25:00,400 If I execute these five movements to the best of my 507 00:25:00,400 --> 00:25:03,520 ability, then I can walk out that gym happy. 508 00:25:03,880 --> 00:25:06,800 So I went to the gym. My first movement is a chest 509 00:25:06,800 --> 00:25:09,440 press. Get the muscle primed and ready. 510 00:25:09,880 --> 00:25:13,440 Maybe I'll do 4 warmups. I'll start from 10, bring the 511 00:25:13,440 --> 00:25:16,080 way up. Then I'll do six or seven, bring 512 00:25:16,080 --> 00:25:18,400 the way up, do maybe 4:00 to 5:00. 513 00:25:18,400 --> 00:25:21,600 Then I'll probably just need one more and I'll go right into my 514 00:25:21,600 --> 00:25:24,160 main set and then I'll see how many reps I get. 515 00:25:24,240 --> 00:25:27,280 Now I'm going really slow. Whatever number I get I put into 516 00:25:27,280 --> 00:25:31,120 my diary and then next week I'm going to try and be in now on my 517 00:25:31,120 --> 00:25:33,360 second movement, which is another push movement. 518 00:25:33,760 --> 00:25:37,640 Think about this for a second. Do I need to warm up as much as 519 00:25:37,640 --> 00:25:38,720 what I did in the first set? No. 520 00:25:39,520 --> 00:25:41,160 Because you've already been exercising. 521 00:25:41,360 --> 00:25:43,800 Exactly. I've already warmed up the the 522 00:25:43,800 --> 00:25:45,720 shoulders, the chest, they're all warm. 523 00:25:46,120 --> 00:25:48,840 So I probably just need two or three warmups in the next 524 00:25:48,840 --> 00:25:50,560 exercise. So I'm going to start with a 525 00:25:50,560 --> 00:25:54,320 medium weight, which is around maybe 5 or 6 reps Then I'm going 526 00:25:54,320 --> 00:25:56,240 to go a little bit heavier. I'm just going to do two or 527 00:25:56,240 --> 00:25:58,160 three. And then my final warm up, I'm 528 00:25:58,320 --> 00:26:01,080 just going to do 1 Rep and I'm going to go, I'm going to go in 529 00:26:01,080 --> 00:26:03,400 and attack my main set. Same thing. 530 00:26:03,520 --> 00:26:07,800 Whatever Rep, wherever reps I get put in my diary next week, 531 00:26:07,800 --> 00:26:10,200 I'm going to try and beat that number on that exercise. 532 00:26:10,480 --> 00:26:14,200 Now on my third exercise, which is another push movement, we've 533 00:26:14,200 --> 00:26:17,840 gone from 1/2. Do I need to warm up that much 534 00:26:17,840 --> 00:26:21,280 on the third exercise movement? I would think not. 535 00:26:21,560 --> 00:26:25,200 No, so I'm only so at this stage now I'm only doing 2 warmups at 536 00:26:25,200 --> 00:26:28,200 this stage now, I'll probably just do 2 reps, two or three 537 00:26:28,200 --> 00:26:31,400 good reps with like a moderate, heaviest weight. 538 00:26:31,840 --> 00:26:34,640 And then I'll pick up 1 heavyweight and I'll just do one 539 00:26:34,640 --> 00:26:35,720 Rep. Just one Rep. 540 00:26:36,200 --> 00:26:37,680 I'm ready to go. Just ready to go. 541 00:26:38,400 --> 00:26:41,680 Yeah, 22 warmups. I picked, I picked a moderate to 542 00:26:41,680 --> 00:26:43,680 heavyweight, Just done about two or three. 543 00:26:44,120 --> 00:26:46,920 Then I put the weight down, I picked up a heavyweight, I just 544 00:26:46,920 --> 00:26:49,960 done one good Rep and now I'm going to go back over and say 545 00:26:49,960 --> 00:26:52,160 right, I can probably lift the 20s there. 546 00:26:52,320 --> 00:26:54,680 That's going to be around. I can do these for a hard 8 to 547 00:26:54,680 --> 00:27:00,120 12 reps I go nice and slow and whatever number I get, I'll put 548 00:27:00,120 --> 00:27:04,120 it into my diary and that's it. Now on the 4th exercise, it's 549 00:27:04,120 --> 00:27:06,120 not push movement. I'm just basically doing like a 550 00:27:06,120 --> 00:27:07,840 Peck fly just to finish off the chest. 551 00:27:08,240 --> 00:27:09,520 Now think about this for a second. 552 00:27:09,960 --> 00:27:13,120 I walk the shoulders, I walk the chest, I walk the triceps. 553 00:27:13,400 --> 00:27:15,560 Do I need to waste any energy on that? 554 00:27:15,560 --> 00:27:17,160 Force exercise to do any warm UPS. 555 00:27:17,800 --> 00:27:20,680 No, because you've been through so much already. 556 00:27:21,040 --> 00:27:24,200 So I'm going to go straight into that main set on the pack 557 00:27:24,200 --> 00:27:26,040 flight. No warmups, just go straight 558 00:27:26,040 --> 00:27:27,520 into it. I'm actually going to warm up in 559 00:27:27,520 --> 00:27:30,040 the sets. Now people are thinking, how do 560 00:27:30,040 --> 00:27:32,920 you warm up into the set? So what I'll do is I'll, I'll do 561 00:27:32,920 --> 00:27:34,680 a set of 20 reps. Now think about this for a 562 00:27:34,680 --> 00:27:36,240 second. I want people to think about 563 00:27:36,240 --> 00:27:38,640 this. So the first five reps I'm doing 564 00:27:38,640 --> 00:27:42,240 this nice controls, feels really, really good. 565 00:27:42,600 --> 00:27:45,120 The next 5 reps, OK, it's getting harder. 566 00:27:45,600 --> 00:27:46,920 It's getting really, really hard here. 567 00:27:47,360 --> 00:27:51,040 When I get to the third five reps, I can really feel this. 568 00:27:51,520 --> 00:27:55,200 I really, really feel it on my last five reps Wow. 569 00:27:55,600 --> 00:27:58,280 This is this is the set. This is the one that counts. 570 00:27:58,640 --> 00:28:01,400 Squeeze the muscle hard, slow it down. 571 00:28:02,520 --> 00:28:04,480 Squeeze the muscle hard, slow it down. 572 00:28:04,720 --> 00:28:07,520 Those last five reps are the ones that count. 573 00:28:07,680 --> 00:28:11,920 So why warmed up in that set? But the one that the last five 574 00:28:11,920 --> 00:28:14,280 reps were the ones they were the ones. 575 00:28:14,480 --> 00:28:16,760 Does that make sense? Yes, absolutely. 576 00:28:17,200 --> 00:28:20,480 I I have got three more questions I I want to ask you. 577 00:28:21,040 --> 00:28:24,600 This method is for strength training. 578 00:28:24,920 --> 00:28:29,400 What if you want to bulk up? If someone is is viewing this 579 00:28:29,400 --> 00:28:31,720 and wants to know how does this build my muscle? 580 00:28:31,920 --> 00:28:34,040 What is the? Difference, progressive 581 00:28:34,040 --> 00:28:35,600 overload. So as you get stronger in the 582 00:28:35,600 --> 00:28:39,240 gym, so as I was saying when I when I put my numbers in my log 583 00:28:39,240 --> 00:28:42,920 book, let's say I get 7 reps of the chest press next week I'm 584 00:28:42,920 --> 00:28:46,040 going for eight. Now how do I progress in the 585 00:28:46,040 --> 00:28:49,520 gym? I do that by eating more over 586 00:28:49,520 --> 00:28:52,360 time Now I'm going to I'm going to keep on doing this. 587 00:28:52,840 --> 00:28:55,200 Let's say let's say I get 7 reps today. 588 00:28:55,600 --> 00:28:57,760 Yeah. And let's say I want to get on 589 00:28:57,760 --> 00:29:01,680 that 8th Rep, but I can't, I can't get past that 7th Rep for 590 00:29:01,680 --> 00:29:04,600 six weeks. Then that's that's a sign my 591 00:29:04,600 --> 00:29:07,920 body's telling me that you need to eat more food or what? 592 00:29:08,320 --> 00:29:10,240 More what? More, more of the same food that 593 00:29:10,240 --> 00:29:14,400 I mean, so, so I'm going to add in more fat because my protein 594 00:29:14,400 --> 00:29:17,680 needs are, are good. We all need 1g per pound, by the 595 00:29:17,680 --> 00:29:18,600 way. So I'm not going to, I'm not 596 00:29:18,640 --> 00:29:20,960 going to go too, too high on protein, but I am going to 597 00:29:20,960 --> 00:29:23,640 increase the fat to small bit because we know that can help 598 00:29:23,720 --> 00:29:25,760 the performance. Testosterone is key from muscle 599 00:29:25,760 --> 00:29:28,400 growth as well. And so that's what I'm going to 600 00:29:28,400 --> 00:29:30,400 do. But I also need to factor in on 601 00:29:30,400 --> 00:29:32,720 my sleeping property. Is my sleep good? 602 00:29:32,960 --> 00:29:36,760 Is my, is my stress good? Did I take all the boxes 603 00:29:37,560 --> 00:29:40,000 throughout the whole week? If I take all the boxes 604 00:29:40,000 --> 00:29:42,200 throughout the week, I should be getting stronger on a week to 605 00:29:42,200 --> 00:29:44,960 week basis. If I'm not ticking those boxes, 606 00:29:44,960 --> 00:29:47,120 I'm getting weaker. Now you should not be getting 607 00:29:47,120 --> 00:29:50,320 weaker in the gym because if you were, that's a sign you're doing 608 00:29:50,320 --> 00:29:53,320 something wrong. So that's how, so that's how 609 00:29:53,320 --> 00:29:57,280 I've adapted over the time I've, I've implemented that If I can't 610 00:29:57,280 --> 00:30:01,480 get past a four week periods of getting stronger, my buddy's 611 00:30:01,480 --> 00:30:04,520 telling me that if you want to continue getting stronger, you 612 00:30:04,520 --> 00:30:06,800 need to feed me more fuel. So that's what I do. 613 00:30:06,880 --> 00:30:10,040 I give the body more fuel and then what happens is as my body 614 00:30:10,040 --> 00:30:13,360 adapts to that fuel, they're, sorry, adapts to that fuel. 615 00:30:13,520 --> 00:30:17,200 I go back into the gym and I'm able to get past that Sep drip. 616 00:30:18,080 --> 00:30:19,760 And that's how I, that's how I keep on progressing. 617 00:30:20,000 --> 00:30:23,200 So This is why the reverse diet is extremely important. 618 00:30:23,200 --> 00:30:26,400 You can put on quality and muscle doing it the way I do it. 619 00:30:26,840 --> 00:30:29,280 But The thing is, it's going to take a little bit time, more 620 00:30:29,280 --> 00:30:31,720 time to get there. Whereas as I mentioned to you 621 00:30:31,720 --> 00:30:34,360 earlier, people want to do it. They want this quick fix, they 622 00:30:34,360 --> 00:30:36,800 want it now, they want, they want to show off in front of the 623 00:30:36,800 --> 00:30:38,760 women. Look how much way I can lift and 624 00:30:38,760 --> 00:30:41,320 all this nonsense, all this ego lifting. 625 00:30:41,760 --> 00:30:44,960 I don't do that anymore. I, I show people that this can 626 00:30:44,960 --> 00:30:47,240 be done. You can put the weight on, you 627 00:30:47,240 --> 00:30:50,640 can put the muscle on the right way, and you won't need to wreck 628 00:30:50,640 --> 00:30:52,400 your health and the progress also. 629 00:30:53,160 --> 00:30:54,800 Very good. Very good What? 630 00:30:54,840 --> 00:30:58,080 What is your opinion on body weight exercise? 631 00:30:58,840 --> 00:30:59,280 How? How? 632 00:30:59,760 --> 00:31:03,000 Does that fit into this system that you're describing? 633 00:31:03,640 --> 00:31:07,160 OK, So what do we need as we get older? 634 00:31:07,240 --> 00:31:10,280 We need to be have to help have the ability to pick stuff off 635 00:31:10,280 --> 00:31:13,200 the grounds and pulse pull ourselves. 636 00:31:13,200 --> 00:31:16,360 So let's say we're in a panic situation where for God's sake 637 00:31:16,360 --> 00:31:19,160 we could be hanging off a Cliff. If you haven't got the upper 638 00:31:19,160 --> 00:31:23,200 body strength to pull yourself up, then more than likely you're 639 00:31:23,200 --> 00:31:25,280 going to fall. Yeah, you know what? 640 00:31:25,280 --> 00:31:28,320 I mean, whereas if you're going to pull down the gym, OK, you're 641 00:31:28,320 --> 00:31:31,200 sitting down and you're doing this movement, but I would 642 00:31:31,200 --> 00:31:34,680 rather see women like pull themselves up and do like a pull 643 00:31:34,680 --> 00:31:36,880 up because that's what's going, that's what's actually going to 644 00:31:36,880 --> 00:31:39,520 challenge your body more. When you see people doing like a 645 00:31:39,520 --> 00:31:43,320 chest press, doing this, moving the way from A to BI, would 646 00:31:43,320 --> 00:31:46,120 rather see someone doing like a press up because you're working 647 00:31:46,120 --> 00:31:47,960 other muscles. You're working your stabilizer 648 00:31:47,960 --> 00:31:52,000 muscles, your AB, your lower back, your triceps, your chest. 649 00:31:52,320 --> 00:31:55,640 You're working a lot of muscles in that one exercise. 650 00:31:55,960 --> 00:31:59,520 When you do like a body weight squats, you're working, you're 651 00:31:59,520 --> 00:32:03,560 working the ABS, the core, the back, every muscle in your body 652 00:32:03,960 --> 00:32:06,600 compared to doing like a leg press because a leg pressure 653 00:32:06,600 --> 00:32:09,040 only moves away from A to B. So I'm not saying there's 654 00:32:09,040 --> 00:32:11,120 anything wrong with these stationary machines. 655 00:32:11,480 --> 00:32:13,600 I'm just saying if you're not able to lift your own body 656 00:32:13,600 --> 00:32:16,840 weight, I would rather I would rather see you lift your own 657 00:32:16,840 --> 00:32:19,600 body weight 1st and then move on to machines. 658 00:32:19,920 --> 00:32:23,040 What can we do for that? So I'm just just get into the 659 00:32:23,040 --> 00:32:25,840 gym and just move, do do a perfect body weight squat. 660 00:32:26,000 --> 00:32:28,040 So a lot of people, they can't go down deep. 661 00:32:28,480 --> 00:32:30,600 If you're not able to like it, go down deep. 662 00:32:30,600 --> 00:32:34,200 Like really be deep on a squat. Well, then keep practicing until 663 00:32:34,200 --> 00:32:36,560 you can get down really, really low because everybody just goes 664 00:32:36,560 --> 00:32:39,400 to go here and they go back up. Yeah, flexibility. 665 00:32:39,880 --> 00:32:41,760 You need to go all the way down to the ground. 666 00:32:41,760 --> 00:32:44,440 Like literally until your bum is very very close to touching the 667 00:32:44,440 --> 00:32:46,120 ground. That's a deep squat. 668 00:32:46,960 --> 00:32:49,640 You know, you look at when we were kids, how low, how low 669 00:32:49,640 --> 00:32:51,480 could we squat when we were babies? 670 00:32:51,640 --> 00:32:56,440 We could go down very low. We lose that as we get older and 671 00:32:56,440 --> 00:32:58,040 we lose that because we don't do it. 672 00:32:58,080 --> 00:33:00,280 We don't do it as often as we used to do it. 673 00:33:01,160 --> 00:33:03,680 We lose that because we, we, we, what we do is we do the 674 00:33:03,680 --> 00:33:05,520 opposite. We going to the gym and we just 675 00:33:05,520 --> 00:33:07,920 live, we start getting lazy. We're just sitting on these 676 00:33:07,920 --> 00:33:09,480 machines and moving the weight from me to be. 677 00:33:09,480 --> 00:33:13,600 We don't use our bodies as much as what we used to do when we 678 00:33:13,600 --> 00:33:15,560 were younger. So we need to change that. 679 00:33:16,120 --> 00:33:18,560 So that's why the mobility and flexibility is very, very 680 00:33:18,560 --> 00:33:20,480 important. Functional training is 681 00:33:20,480 --> 00:33:22,880 important. I like to incorporate both in my 682 00:33:22,880 --> 00:33:25,840 workouts. I'll do some, I'll do some 683 00:33:25,840 --> 00:33:30,120 cables, press UPS, I'll do some press UPS, I might do some pull 684 00:33:30,120 --> 00:33:32,040 ups. Challenge your body. 685 00:33:32,040 --> 00:33:33,920 So what I'm trying to say is challenge your body. 686 00:33:34,200 --> 00:33:37,840 Don't accept, don't just go into the gym and accept just sitting 687 00:33:37,840 --> 00:33:41,000 on a stationary machine and moving away from A to B, because 688 00:33:41,560 --> 00:33:42,800 if it's at the end of the day, it's not. 689 00:33:42,800 --> 00:33:45,760 If it's not changing your body over time and you're not getting 690 00:33:45,760 --> 00:33:48,800 and you're not getting better over time, but you're doing 691 00:33:48,800 --> 00:33:51,840 something wrong, that makes sense. 692 00:33:52,240 --> 00:33:56,640 Yes, absolutely. And I know you wanted to stress 693 00:33:57,320 --> 00:34:00,080 stress. You wanted to put the accent on 694 00:34:00,320 --> 00:34:05,520 stress and tell us a little bit more about watching how 695 00:34:05,520 --> 00:34:09,120 stressful life can be and how that impacts. 696 00:34:09,159 --> 00:34:12,960 Us in in the in the gym. And in general, yeah. 697 00:34:13,360 --> 00:34:16,560 Yeah, so the main thing is what when people go on a low calorie 698 00:34:16,560 --> 00:34:20,840 diet and they're they're starving themselves, Do you 699 00:34:20,840 --> 00:34:24,719 think doing all this training in the gym is going to help your 700 00:34:24,719 --> 00:34:28,159 blood sugar levels? No, it sounds like a bad thing 701 00:34:28,159 --> 00:34:30,120 to do. And what's going to do? 702 00:34:30,120 --> 00:34:31,840 You think your blood sugar is going to go down or anything is 703 00:34:31,840 --> 00:34:34,480 going to go up? Well, when you're stressed, your 704 00:34:34,480 --> 00:34:37,639 blood sugar goes up. Goes up, so you're in a deficit. 705 00:34:37,840 --> 00:34:38,960 Response. Yeah, yeah. 706 00:34:38,960 --> 00:34:41,560 So if you're in a deficit, we know that causes stress because 707 00:34:41,560 --> 00:34:43,400 you're you're under A and you're starving yourself. 708 00:34:43,400 --> 00:34:46,080 You're depriving yourself with the nutrition your body needs. 709 00:34:46,600 --> 00:34:49,760 Now, if you're adding to that by going into the gym and doing 710 00:34:49,760 --> 00:34:52,920 tons and tons of volume, and you're putting a lot of stress 711 00:34:52,920 --> 00:34:55,880 on your body by lifting a lot of lot of weights, do you think 712 00:34:55,880 --> 00:34:57,560 your stress levels are going to be under control? 713 00:34:58,440 --> 00:35:00,640 No, no. Yeah, they're going to be 714 00:35:00,640 --> 00:35:02,480 they're going to be chaos. Exactly. 715 00:35:02,840 --> 00:35:05,240 Now what? What happens to your hunger if 716 00:35:05,240 --> 00:35:06,400 your blood sugars are out of control? 717 00:35:06,400 --> 00:35:07,800 You're. Very hungry. 718 00:35:08,360 --> 00:35:10,560 Very, very hungry and you're going to be craving sugar on a 719 00:35:10,560 --> 00:35:13,360 regular basis, plus you're going to run yourself into the ground. 720 00:35:13,640 --> 00:35:16,640 So we know cortisol is normal. It's a normal, it's a normal 721 00:35:16,640 --> 00:35:19,160 function, but it's a normal function in the body. 722 00:35:19,400 --> 00:35:21,920 But when it becomes chronic, that's when we have it. 723 00:35:21,920 --> 00:35:24,000 That's when we have a problem. Same with the insulin model. 724 00:35:24,720 --> 00:35:27,880 Insulin, we know, is the anabolic hormone, but when it 725 00:35:27,880 --> 00:35:30,040 becomes chronic, that's when we have a problem. 726 00:35:30,040 --> 00:35:31,760 Now how does insulin become chronic? 727 00:35:34,440 --> 00:35:36,400 Too much glucose intake too much. 728 00:35:36,560 --> 00:35:38,040 Sugar. Too much sugar, too much sugar. 729 00:35:38,040 --> 00:35:40,440 And where do we get that from? Food. 730 00:35:41,320 --> 00:35:44,320 We get it from carbohydrates. Carbohydrates, a lot of sugars, 731 00:35:44,320 --> 00:35:46,000 a lot of processed food. Now what? 732 00:35:46,000 --> 00:35:49,960 What are people consuming when they're in the gym during during 733 00:35:49,960 --> 00:35:55,040 their sessions? Gels and protein shakes and 734 00:35:55,120 --> 00:35:57,720 probably. Protein shakes, dextrose or 735 00:35:58,160 --> 00:36:01,400 energy drinks, they're just constantly feeding the problem 736 00:36:01,400 --> 00:36:04,480 so that So what happens is they're not giving chance and 737 00:36:04,480 --> 00:36:06,280 they're not giving insulin a chance to come down. 738 00:36:08,240 --> 00:36:10,800 What what happens when insulin comes down where our blood 739 00:36:10,800 --> 00:36:14,440 sugars are nice controlled. When insulin gets these crashes 740 00:36:14,440 --> 00:36:17,160 like this, that's when, that's when, that's when. 741 00:36:17,160 --> 00:36:23,200 Yeah, it's, it's very stressful. So the ones that that's that's 742 00:36:23,200 --> 00:36:27,440 what we need to be looking at, how can we manage stress in her 743 00:36:27,440 --> 00:36:31,320 in our lives a lot better with the lifestyle and work schedules 744 00:36:31,320 --> 00:36:34,080 and all that, all that external stuff that's over control. 745 00:36:34,360 --> 00:36:37,720 We can't do anything about that. The one that the few things that 746 00:36:37,720 --> 00:36:40,880 we can't control is can I control my food intake? 747 00:36:41,120 --> 00:36:44,920 Yes. Can I, can I reduce my training 748 00:36:44,920 --> 00:36:45,880 volume? Yes. 749 00:36:45,880 --> 00:36:48,040 Listen more to Mark and explain that to you. 750 00:36:48,920 --> 00:36:50,800 Can you sleep better? Yes. 751 00:36:50,880 --> 00:36:52,880 Please work more on your circadian rhythm. 752 00:36:53,520 --> 00:36:56,320 Yes. Do I need to do cardio to get in 753 00:36:56,320 --> 00:36:57,200 shape? No. 754 00:36:57,840 --> 00:36:59,600 Move more. Yeah. 755 00:36:59,880 --> 00:37:02,040 Do you put those four steps in place? 756 00:37:02,400 --> 00:37:04,040 You watch and see what happens to your life. 757 00:37:05,120 --> 00:37:08,080 You watch, you're going to be stress free, you're going to put 758 00:37:08,080 --> 00:37:11,760 on muscle and you are going to feel and look incredible. 759 00:37:12,600 --> 00:37:14,600 Simple. Love it. 760 00:37:15,480 --> 00:37:17,320 That's, that's, that's basically what it is. 761 00:37:17,320 --> 00:37:20,320 It's like, because the one thing I say to people all the time is 762 00:37:20,320 --> 00:37:25,120 you'll be amazed how much less, more sorry, how much less you 763 00:37:25,120 --> 00:37:28,280 need to do for me because they're convinced that you're, 764 00:37:28,280 --> 00:37:30,000 you're the, you're the coach. You're going to get me dealing 765 00:37:30,000 --> 00:37:33,040 lots of cardio, lots of gym sessions. 766 00:37:33,040 --> 00:37:34,560 You're going to have me in the gym every day. 767 00:37:34,560 --> 00:37:35,360 Eat. Them up. 768 00:37:36,000 --> 00:37:38,120 Yeah, you're going to be, you're going to be on a low calorie 769 00:37:38,120 --> 00:37:40,680 diet and I'm like, you're going to be doing none of that from 770 00:37:40,680 --> 00:37:42,840 me. And like what you're not going 771 00:37:42,840 --> 00:37:45,240 to have, I mean, you're not going to have any me doing any 772 00:37:45,240 --> 00:37:47,880 of this. I love it and like and like, 773 00:37:47,880 --> 00:37:50,200 sign me up, sign up. I want to know about this. 774 00:37:52,720 --> 00:37:54,640 That's great. So that's, that's basically what 775 00:37:54,640 --> 00:37:56,880 it is. Now another thing I want to 776 00:37:56,880 --> 00:37:58,480 touch on Victoria is something that I took. 777 00:37:58,560 --> 00:38:01,000 We're not, we're not going to name any names for obvious 778 00:38:01,000 --> 00:38:04,480 reasons, but I want to touch a little bit on before we leave 779 00:38:04,480 --> 00:38:07,080 about people are in this industry for the wrong reasons. 780 00:38:10,080 --> 00:38:11,640 And we know what we were talking about. 781 00:38:11,640 --> 00:38:15,840 But and from what we've spoken about in the last couple of days 782 00:38:15,840 --> 00:38:20,960 and we had Stephanie on, can you understand where I'm coming from 783 00:38:20,960 --> 00:38:22,560 with the message that I've sent you in the last couple of? 784 00:38:23,240 --> 00:38:24,880 Days. Absolutely, because it's about 785 00:38:24,960 --> 00:38:27,440 hypocrisy. In what way? 786 00:38:27,440 --> 00:38:29,440 What what? Where do you think the hypocrisy 787 00:38:29,440 --> 00:38:32,360 comes from? Well, you find these influencers 788 00:38:32,360 --> 00:38:36,960 who tell people to go in low, low calorie diets and, and work 789 00:38:36,960 --> 00:38:41,120 their butts off at the gym and all the while they're on some 790 00:38:41,120 --> 00:38:45,840 kind of enhancement, whether it be testosterone or, or peptides 791 00:38:46,160 --> 00:38:51,280 or even worse, some kind of steroidal enhancement. 792 00:38:51,800 --> 00:38:56,760 And they also, we've seen some of them have very obviously had 793 00:38:56,760 --> 00:39:01,160 plastic surgery to have a six pack implanted so that they're 794 00:39:01,160 --> 00:39:04,040 always looking great whether they're doing this or not. 795 00:39:04,040 --> 00:39:07,000 And yet they're telling their followers to go beat themselves 796 00:39:07,000 --> 00:39:08,840 up and get stressed out in the gym. 797 00:39:09,560 --> 00:39:11,880 And there's other influences that they're, as you know, 798 00:39:11,880 --> 00:39:16,480 they're extremely thin. And we know that they'll push 799 00:39:16,480 --> 00:39:19,320 these programs. These are the best programs out 800 00:39:19,320 --> 00:39:22,040 there. This will help you get thin, but 801 00:39:22,040 --> 00:39:24,440 like you're severely on the nourishing your body. 802 00:39:24,640 --> 00:39:26,560 How important is fat into the body? 803 00:39:27,440 --> 00:39:30,320 Very important. You couldn't replace your cells 804 00:39:30,320 --> 00:39:31,800 if you didn't get fat. Yeah. 805 00:39:32,120 --> 00:39:36,160 And what did nature give us? Meat and fat together. 806 00:39:36,920 --> 00:39:39,600 So when you look at all these, when you look at all these fancy 807 00:39:39,600 --> 00:39:42,720 trends that are coming out there now, the modified protein fast, 808 00:39:42,720 --> 00:39:46,160 the carbohydrate people say I have the best program. 809 00:39:46,480 --> 00:39:49,120 You can go on a carbohydrate lifestyle, you can go on these 810 00:39:49,120 --> 00:39:51,760 protein modified fast and look amazing. 811 00:39:51,760 --> 00:39:56,280 But like I said, one person looks horrendously thin, the 812 00:39:56,280 --> 00:40:01,120 other person that's on this carb lifestyle has a synthetic 6 813 00:40:01,120 --> 00:40:03,240 pack. It doesn't even look real and 814 00:40:03,240 --> 00:40:05,920 you're convincing the world that we can have this amount of 815 00:40:05,920 --> 00:40:08,200 carbohydrate and still look the same as you. 816 00:40:08,480 --> 00:40:11,400 Absolutely nonsense. Nonsense happens. 817 00:40:12,120 --> 00:40:13,400 So what? So what are we do? 818 00:40:13,400 --> 00:40:15,640 What are we doing? Are we in this for the right 819 00:40:15,640 --> 00:40:16,960 reasons? Are we in this for? 820 00:40:18,040 --> 00:40:19,440 Money. They're in it for money. 821 00:40:19,440 --> 00:40:21,600 Of course they are. I think so as well. 822 00:40:21,920 --> 00:40:26,000 Yes, and they're always coming up with some kind of a, a goofy 823 00:40:26,560 --> 00:40:29,920 diet like the sugar diet. And you look at. 824 00:40:30,320 --> 00:40:31,960 Yeah. I'm just going to add now you 825 00:40:31,960 --> 00:40:35,760 look at Stephanie's situation, Stephanie's situation last week 826 00:40:35,760 --> 00:40:39,600 was she just mentioned we have two energy sources. 827 00:40:39,840 --> 00:40:42,760 We can only rely on carbohydrates and we can rely on 828 00:40:42,760 --> 00:40:47,080 fats. Protein is not a good macro to 829 00:40:47,080 --> 00:40:49,680 rely on for energy. That's all she said. 830 00:40:50,240 --> 00:40:53,760 She didn't say anything else and everybody on social media came 831 00:40:53,760 --> 00:40:57,840 after her. Now you tell me, what 832 00:40:57,840 --> 00:41:00,080 information did she give out was wrong? 833 00:41:00,760 --> 00:41:01,400 Nothing. What? 834 00:41:01,760 --> 00:41:03,040 No. It's you shouldn't, you 835 00:41:03,040 --> 00:41:05,400 shouldn't live on protein alone. You can't. 836 00:41:06,320 --> 00:41:10,760 However, the information that's we know people in the industry, 837 00:41:11,080 --> 00:41:13,840 they're saying you can eat carbohydrates to look amazing or 838 00:41:13,840 --> 00:41:16,680 you're following these low protein or these low fat diets 839 00:41:16,680 --> 00:41:20,040 look amazing. I would argue their information 840 00:41:20,880 --> 00:41:24,480 is what's dangerous. You know, I mean, their, their, 841 00:41:24,480 --> 00:41:27,520 their, their information. How can you compare your 842 00:41:27,520 --> 00:41:33,000 information to horse how it's it's night and day difference? 843 00:41:33,720 --> 00:41:36,640 Because one thing your body doesn't need carbohydrate. 844 00:41:37,440 --> 00:41:40,280 It doesn't need it at all. Your body can produce this. 845 00:41:40,280 --> 00:41:43,520 We know this. We know how important fat is in 846 00:41:43,520 --> 00:41:46,400 the diet because if we don't get the fats in, we're missing out 847 00:41:46,400 --> 00:41:49,000 on key essential nutrients. Oh yeah. 848 00:41:49,080 --> 00:41:51,200 And hormones. You don't get your hormones 849 00:41:51,440 --> 00:41:53,280 balanced without fat. Exactly. 850 00:41:53,720 --> 00:41:57,080 So you're telling me that our ancestors who were fat and 851 00:41:57,080 --> 00:42:00,720 protein for years and years and years, never had any issues with 852 00:42:00,720 --> 00:42:03,000 their weights? You're telling me that there's 853 00:42:03,000 --> 00:42:04,400 something wrong with our biology? 854 00:42:04,640 --> 00:42:06,320 We got me. All of a sudden we got this all 855 00:42:06,320 --> 00:42:08,160 wrong? Yeah. 856 00:42:08,400 --> 00:42:09,120 Yeah. How's it? 857 00:42:09,800 --> 00:42:13,400 It's just very damaging. That information is just wrong 858 00:42:13,400 --> 00:42:15,600 and damaging. There's just too many, there's 859 00:42:15,600 --> 00:42:18,280 too many gimmicks out there. Everybody just wants to, 860 00:42:18,280 --> 00:42:21,920 everybody wants to commit with this fancy, this fancy word for 861 00:42:21,920 --> 00:42:24,520 a diet. And it's like this is the, this 862 00:42:24,520 --> 00:42:27,040 is the next best thing. I know what you mean. 863 00:42:27,800 --> 00:42:32,360 It's like just go back to just go back to what nature gave us. 864 00:42:32,640 --> 00:42:35,720 Nature's gave us the animal. Eat the animal. 865 00:42:36,240 --> 00:42:39,320 And if you're severely overweight, just eat the animal 866 00:42:39,320 --> 00:42:41,360 on its own. Don't add any extra fat into it 867 00:42:42,040 --> 00:42:43,840 because that's where people are going wrong in my opinion. 868 00:42:44,080 --> 00:42:46,120 They're adding fat into the diet. 869 00:42:46,440 --> 00:42:49,920 That's where they're adding way too much, way too much. 870 00:42:50,360 --> 00:42:53,640 Whereas if you just focus on, I would say hire a coach. 871 00:42:53,640 --> 00:42:56,280 First of all, find out what your macros are. 872 00:42:56,600 --> 00:42:59,720 Let's say if you're 180 lbs, let's say that's your, that's 873 00:42:59,720 --> 00:43:04,120 your standard weight. OK, 180 protein, 180 fats. 874 00:43:04,560 --> 00:43:06,760 That's a good start point. Now where? 875 00:43:07,160 --> 00:43:10,400 Now, where are we going to get that all in animal meats. 876 00:43:10,560 --> 00:43:15,200 We're not adding any avocados, any oils, none of that crap. 877 00:43:15,600 --> 00:43:17,120 Just eat the animal. That's it. 878 00:43:17,880 --> 00:43:23,280 Now, if we if we get to a stage where we are struggling with our 879 00:43:23,280 --> 00:43:27,720 weights, what macro can we pull? That depends on how you feel. 880 00:43:28,480 --> 00:43:31,840 If we bring, if we bring the fats down, let's say we went 881 00:43:31,840 --> 00:43:36,400 from 180 to 150. Yeah, the weight comes up. 882 00:43:36,400 --> 00:43:39,440 You still feel good. You're telling me my energy is 883 00:43:39,440 --> 00:43:41,360 good? OK, sweet, perfect. 884 00:43:41,360 --> 00:43:44,400 Keep doing it. If I keep on dropping your fats 885 00:43:44,400 --> 00:43:48,360 down to what these people say, OK, we do these protein modified 886 00:43:48,360 --> 00:43:50,200 fast. And then you just run around and 887 00:43:50,200 --> 00:43:53,800 say to me, Mark, I'm losing weight, but I feel miserable 888 00:43:53,800 --> 00:43:55,440 doing this. You think it's worth it? 889 00:43:56,440 --> 00:43:59,160 No, no. But even those proponents know 890 00:43:59,640 --> 00:44:01,200 and. So why would you? 891 00:44:01,200 --> 00:44:05,080 So why would you? So why would you do it yourself 892 00:44:05,080 --> 00:44:08,960 then? Yeah, yeah, it's, it's, well, 893 00:44:08,960 --> 00:44:13,160 they go with the alternate days of, of high protein, no fat or 894 00:44:13,160 --> 00:44:16,000 very low fat, but it's still very necessary for life. 895 00:44:16,000 --> 00:44:17,280 And they you can't. Of course it is. 896 00:44:17,760 --> 00:44:20,160 Yeah, of course it is. At the end of the day, I would 897 00:44:20,160 --> 00:44:24,520 rather see someone lose the weight over time the right way 898 00:44:24,800 --> 00:44:28,040 instead of losing the weight and being miserable and have no 899 00:44:28,040 --> 00:44:32,080 energy doing it in the process. Yeah, it makes no sense. 900 00:44:32,320 --> 00:44:34,200 Important it's. Just really. 901 00:44:34,840 --> 00:44:39,080 In in your workouts results and in your dietary results. 902 00:44:39,400 --> 00:44:42,680 If you feel like you're exhausted and overworked and 903 00:44:42,680 --> 00:44:44,920 overtired, then there's something wrong with what you're 904 00:44:44,920 --> 00:44:49,240 doing and you need to examine that. 100% So guys, we're going 905 00:44:49,240 --> 00:44:51,600 to wrap it up there. We hope you enjoyed the podcast. 906 00:44:51,600 --> 00:44:54,880 If you ever want to reach out to myself and Victoria, we bring 907 00:44:54,880 --> 00:44:57,800 people on five days a week to do these podcasts with us. 908 00:44:58,560 --> 00:45:00,840 Just reach out to myself or Victoria. 909 00:45:00,840 --> 00:45:04,680 We do this at 6:00 or 7:00 PM Irish time and your time is Vic. 910 00:45:05,520 --> 00:45:09,400 It's 10 or 11 in the in the morning in in Arizona. 911 00:45:10,000 --> 00:45:11,840 OK, so those can. Accommodate. 912 00:45:11,960 --> 00:45:14,280 People we can accommodate. So if you want to reach out to 913 00:45:14,280 --> 00:45:18,200 me, my e-mail is ennismark93@gmail.com and 914 00:45:18,200 --> 00:45:20,200 Victoria. And my e-mail is 915 00:45:20,200 --> 00:45:26,520 carnivoreevolution2024@gmail.com. And we bring on all guests from 916 00:45:26,520 --> 00:45:28,440 all over the globe. We just want to bring people on, 917 00:45:28,440 --> 00:45:31,680 share their stories. This this podcast is all about 918 00:45:31,680 --> 00:45:34,200 awareness. We don't get any financial gain 919 00:45:34,200 --> 00:45:36,360 notice at all. We just enjoy people listen to 920 00:45:36,360 --> 00:45:39,200 people's stories. And that's the reason why we've 921 00:45:39,200 --> 00:45:40,960 done them. We've done well over 400 at this 922 00:45:40,960 --> 00:45:43,280 stage. We love doing what we do. 923 00:45:43,520 --> 00:45:45,360 We hope you're getting a lot of value from them. 924 00:45:45,480 --> 00:45:49,120 We would love for you to subscribe, share them with your 925 00:45:49,120 --> 00:45:50,240 friends. We're just trying to get this 926 00:45:50,240 --> 00:45:51,720 message out there. What are we at the moment? 927 00:45:51,720 --> 00:45:53,640 How many subscribers? Subscribers at the moment Vic. 928 00:45:53,880 --> 00:45:56,000 888. So for. 929 00:45:56,200 --> 00:45:58,880 This We have subscribers elsewhere. 930 00:45:58,920 --> 00:46:05,560 We're on Spotify and Apple and Audible and on some other 931 00:46:05,680 --> 00:46:08,480 podcast. We're all over the podcast 932 00:46:08,480 --> 00:46:10,920 networks. So we would really like to get 933 00:46:10,960 --> 00:46:13,680 out to a thousands. So if you could do us a favour, 934 00:46:14,400 --> 00:46:17,960 shared share this podcast, share this mess message to other 935 00:46:17,960 --> 00:46:21,240 people, try and get our name out there guys, because we're trying 936 00:46:21,240 --> 00:46:23,600 to make we're trying to make a difference in the world. 937 00:46:24,080 --> 00:46:27,360 And unfortunately, there's just the algorithm is not on our 938 00:46:27,360 --> 00:46:29,560 side. So we really need you guys to 939 00:46:29,800 --> 00:46:33,560 support us in every way you can. And if you like the contents, 940 00:46:33,680 --> 00:46:36,200 give us some feedback. Let me know how this podcast 941 00:46:36,280 --> 00:46:36,840 went today. Let. 942 00:46:37,160 --> 00:46:41,160 It let us hear from you and if we get to 1000, that will break 943 00:46:41,160 --> 00:46:45,000 open our circulation, that will that will have YouTube send us 944 00:46:45,000 --> 00:46:47,960 out to more people. And if you ever want us to talk 945 00:46:47,960 --> 00:46:51,360 about a particular topic again, reach out to myself and Victoria 946 00:46:51,600 --> 00:46:53,000 and we'll cover it on the podcast. 947 00:46:53,000 --> 00:46:53,560 No problem. Yeah. 948 00:46:55,200 --> 00:46:58,200 So hope you enjoyed that guys and we'll speak to you again 949 00:46:58,280 --> 00:47:00,840 very, very soon. Yeah, thank you and goodbye. 950 00:47:01,480 --> 00:47:02,440 Bye bye. Bye. 951 00:47:04,120 --> 00:47:08,040 If you get value from this podcast, please hit subscribe, 952 00:47:08,440 --> 00:47:10,320 drop a like comment.