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Well, hey everybody, welcome to 
Stronger Weekly, brought to you 

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by Purest Nutrition. 
I'm your host, Jesse Caragett. 

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Thank you so much for being 
here. 

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We've got a great episode for 
you today. 

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And it's a solo episode, our 
first in a while, because I 

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simply wanted to talk about 
fitness mistakes. 

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I've made a ton of them over my 
20 plus years of training for 

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various goals, things like 
muscle growth, strength, 

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cardiovascular fitness, fat 
loss, and I just wanted to 

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unpack the top 6 fitness 
mistakes that people make and 

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I've made every single one of 
them. 

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I'll be honest, I wanted this 
episode to be titled the top 

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five just because it sounded 
better. 

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It sounded cooler to me, but I 
could not knock it down to 5 

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because there are 6 that I 
absolutely wanted to share. 

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Most of them are going to have 
to do with the actual strength 

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training, the actual 
cardiovascular training, but 

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there's some nutrition stuff in 
here as well. 

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So I can't wait for you to hear 
those mistakes so that hopefully

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you can avoid the mistakes that 
I have made and so many other 

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people have made as well. 
But first, as we always do, 

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let's jump into our top health 
and fitness news of the week 

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brought to you by my sponsor or 
health. 

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Let's dive in. 
All right, first up, folks, 

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AIAIAIAIAIAI. 
Everything these days seems to 

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be focused on AI, and this story
is no different. 

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And if there's one story that 
could make you rethink the 

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future of medicine, this would 
be it. 

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So a landmark study published 
Thursday in the journal Science 

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by researchers at Harvard 
Medical School and Beth Israel 

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Deaconess Medical Center found 
that an AI reasoning model 

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developed by Open AI I ready for
this outperformed experience ER,

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that's emergency room physicians
at diagnosing patients working 

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from the same messy real world 
electronic health records 

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available to the doctors at the 
time. 

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So the AI was tested across 3 
stages of care, from triage all 

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the way through hospital 
admission and beat not just the 

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human physicians but also 
earlier AI models, including 

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Chiachi PT4SO1 case that stood 
out, a patient presenting with 

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what looked like a pulmonary 
embolism. 

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The doctors were stumped. 
When symptoms worsened, the AI 

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itself flagged a history of 
lupus, which was a correct 

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diagnosis that had been missed 
by the human physician. 

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So Doctor Adam Rodman of Beth 
Israel, one of the study's 

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authors, said, quote, this is 
the big conclusion for me. 

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It works with the messy real 
world data of the emergency 

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department, and it works for 
making diagnosis in the real 

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world world. 
So the open, pun intended, 

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question now isn't whether the 
technology works, it's how to 

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get it safely into clinical 
practice without disrupting the 

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human judgement. 
That still matters enormously at

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the bedside. 
So hang in there folks. 

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AI is getting embedded in 
everything. 

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Hopefully if leveraged safely 
and in conjunction with real 

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life human physicians, it can 
improve health outcomes. 

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We shall see. 
Next up we got some Trump stuff 

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for you. 
Sort of has to do with the 

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surgeon general position. 
So the position of AUS surgeon 

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general colloquially known as 
quote the nation's doctor 

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remains vacant still and this 
week it got a little more 

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complicated. 
So President Trump on Thursday 

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pulled the nomination of Doctor 
Casey Means his second surgeon 

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general pick after her path 
through the Senate stalled 

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following a confirmation hearing
in which she refused to directly

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encourage mothers to vaccinate 
their children and said, quote, 

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science is never settled on the 
question of vaccines and autism.

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That position cost her the votes
that she needed to be confirmed.

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She is the second Trump surgeon 
general nominee to now be 

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withdrawn. 
The first doctor, Janet 

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Nashawyat, was pulled over 
questions about her academic 

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credentials. 
So not a good pattern here. 

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So Trump's new pick, Doctor 
Nicole Sapphire, hope I said 

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that correctly. 
A radiologist director of breast

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imaging at Memorial Sloan 
Kettering and until this week a 

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regular contributor on Fox News.
She is notably more mainstream 

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then means she supports 
vaccines, has publicly 

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criticized RFK juniors messaging
as quote, embarrassing and once 

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called for someone for the 
surgeon general role who had 

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quote, finished their residency 
and has an active medical 

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license. 
She will now need to clear the 

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same Senate committee she was 
quietly roasting from the 

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outside. 
So if you're not sure what a 

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surgeon general is, not many 
people are. 

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But it is an important position 
as far as the health of 

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Americans go. 
So hopefully one of these 

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nominees can eventually get 
confirmed. 

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So we shall see. 
All right, folks, we talked 

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about it a lot on this show. 
Protein is one of the most 

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important supplements. 
It's probably #1 on my Mount 

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Rush more, but as a busy dad and
professional with big fitness 

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goals and big goals in general, 
it's really hard for me to hit 

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my protein goals every day. 
Which is why things like protein

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powder and protein bars are so 
important. 

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And there is no better protein 
supplement company out there 

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than Purest Nutrition. 
And there is no better protein 

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bar on the market than Purest 
Nutrition. 

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Brand new high protein protein 
bars. 

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They're absolutely delicious 
first and foremost. 

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But what I love most about them 
is that they are the cleanest, 

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highest quality quality protein 
bars on the market that I have 

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ever seen. 
And how clean are the 

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ingredients? 
Clean enough and pure enough 

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that I'm comfortable giving them
to my kids. 

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And my kids love them. 
Too busy parents out there. 

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If you're always trying to 
struggle to have your kids eat 

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healthy and get enough protein 
even in their little growing 

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bodies, these are the perfect 
protein bar for not just you, 

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but for your kids. 
I couldn't recommend them 

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enough. 
So you can go down in the 

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episode description and click on
the link and get your protein 

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bars from Purest Nutrition, or 
you can go to 

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purestnutrition.com. 
Again, that is Purest 

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nutrition.com and get the best 
protein bars on the market. 

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Next up, GLP ones. 
I think we all know what those 

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are by now. 
And the list of things that semi

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glutides the active ingredient 
in Ozempic and Wagovie appears 

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to do just keeps getting longer.
So a new randomized controlled 

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trial published Thursday in The 
Lancet examined 108 adults in 

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Denmark who had both obesity and
alcohol use disorder. 

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Half received weekly semi 
glutide injections for six 

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months. 
The other half got a placebo. 

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Both groups also participated in
therapy. 

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The result? 
Semi Glutide reduced heavy 

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drinking days by about 41% 
compared to 26% for placebo 

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patients. 
Patients also reported lower 

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cravings for alcohol, They drank
less overall, they lost weight, 

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and they showed improved blood 
sugar control. 

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All amazing results. 
So doctor Pasa Paluk, an 

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endocrinologist at NYU Langone 
Health, called the findings 

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significant, saying quote semi 
glutide is an effective 

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medication for alcohol use 
disorder. 

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For context, there are three 
other such medications approved 

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right now for alcohol use 
disorder. 

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The study was small and 
interestingly, mostly white 

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participants, so more research 
is needed. 

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But this is an early promising 
signal that GLP one drugs may 

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have a far broader role in 
addiction fiction medicine than 

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anyone originally anticipated, 
so we will keep everyone posted 

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on that. 
Next up, if you don't like 

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pushing yourself too hard at the
gym, this could be good news for

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you. 
So Professor Kazanora Nusaka of 

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Edith Cohen University published
A comprehensive review in the 

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Journal of Sport and Health 
Science making the case that 

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eccentric exercise the lowering 
or lengthening phase of a 

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movement. 
Think the descent of a bicep 

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curl, walking down stairs, the 
downward phase of a squat. 

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All that stuff delivers more 
benefit with significantly less 

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effort than traditional 
concentric training. 

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And that's the more of like the 
explosive movement, it's the 

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moving the weights forward, 
right? 

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So eccentric contractions 
generate over 20% more force 

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than concentric ones, while 
requiring less metabolic energy,

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lower oxygen consumption, and 
producing a lower heart rate at 

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the same workload. 
And here's the head line number 

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Just 5 minutes a day of 
eccentric movement, chair 

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squats, heel drops, wall push 
ups, things like that can 

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produce meaningful improvements 
in strength, cardiovascular 

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health, metabolic function, and 
even cognition with no gym 

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required, Professor Nasaka adds 
Quote So you get more benefit 

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for less effort. 
That makes eccentric exercise 

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appealing for a wide range of 
people. 

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Hang on. 
Later in the episode, we're 

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going to talk about eccentric 
movement, how to do it, how to 

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maximize it, and why it's more 
effective. 

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But this study seems to hint 
that we need to be very, very, 

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very intentional about not just 
the exercises that we choose, 

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but what parts of the movement 
within the exercise we're 

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focusing on to get maximal 
benefits. 

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So have at it, folks. 
And last up, we will close the 

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health and fitness news this 
week with a story that sounds 

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like it's straight out of a 
science fiction book. 

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And it has to do with 
depression. 

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So the FDA has approved a 
clinical trial for a blueberry 

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sized brain implant designed to 
treat treatment resistant 

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depression, which is a condition
that affects roughly 3,000,000 

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American adults who do not 
respond to things like 

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medication, antidepressants and 
other standard forms of therapy.

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So this is exciting stuff. 
If someone's struggle with 

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depression, they can't seem to 
get better. 

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This is great news. 
So the device called the dot, 

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that's dot is developed by 
Houston based startup Motif 

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Neurotech. 
It is placed in the outermost 

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membrane surrounding the brain 
in a 30 minute outpatient 

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procedure. 
That's all it takes. 

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No open brain surgery 
whatsoever. 

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And once implanted, it 
wirelessly received signals from

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a custom baseball cap that 
patients wear for short 

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intervals throughout the day, 
delivering targeted electrical 

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stimulation to the brain's 
central executive network, the 

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part that is typically under 
active in people with major 

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depression. 
So Motif CEO Jacob Robinson 

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described the vision this way, 
saying quote, the goal for this 

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technology is that it would be 
the mental health equivalent of 

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a continuous glucose monitor for
diabetes. 

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The trial will enroll about 10 
patients to start and monitor 

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them over 12 months. 
The trial is just, it's 

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beginning and it's early, but 
for three million Americans for 

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whom nothing else has worked, 
that is a door worth opening. 

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So exciting stuff. 
I love hearing it when 

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technological innovations can 
actually really, truly help 

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people that need it most. 
And that is it. 

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This week for our health and 
fitness news, hang on. 

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And just on the other side, 
we're going to hit our top 6 

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fitness mistakes that most 
people make. 

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Let's dive into that. 
Hi folks. 

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Welcome to the the main segment,
which is again, the top six most

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common fitness mistakes. 
As I said in the intro, I, I 

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wanted it to be 5, but as I sat 
and really researched and wrote 

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down and reflected on my own 
training experience, I just 

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couldn't do it. 
These 6, I think everyone just 

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has to hear and we're going to 
go over them right now. 

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So let's start. 
And I, I ordered these 

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intentionally this way. 
Let's start with the number one 

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mistake that I have certainly 
made. 

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And this is like a fundamental 
that people don't really focus 

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on enough. 
And it's the skill, it's the 

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actual poor lifting skill. 
And this is the thing about 

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muscle building that people 
don't want to hear, but it's 

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your program. 
We all focus on our split, 

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right? 
Our split being like, is it 

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upper, lower? 
Is it full body, three times a 

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week, push, pull, legs, 
whatever. 

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That is not as important. 
It is important, but it's not as

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important as actually mastering 
the lifts, the strength training

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exercises themselves so that you
get the intended benefit that 

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you're after, that you're 
investing time in this. 

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But I find that so many of us 
just want to power through and 

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move through and we don't focus 
on the stuff that's not as sexy.

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Like choosing the right 
exercises is great. 

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Feeling the workout itself is 
great. 

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But you really have to take some
time early on to learn the 

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skill. 
And I wish somebody sat me down,

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00:12:20,240 --> 00:12:23,480
ideally a trainer, and said, 
Jesse, you have to focus on the 

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00:12:23,480 --> 00:12:27,520
fundamentals of the exercises 
themselves to get the maximum 

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00:12:27,920 --> 00:12:30,160
benefits. 
So let's talk about those 

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00:12:30,240 --> 00:12:32,600
fundamentals, right? 
They're so important. 

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So here's the first one. 
Muscle contraction matters. 

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So a 2024 study published in the
Journal of Applied Physiology 

239
00:12:41,360 --> 00:12:45,680
confirmed what good coaches have
known forever, which is the 

240
00:12:45,680 --> 00:12:49,280
quality of the muscle. 
Contraction itself matters more 

241
00:12:49,280 --> 00:12:53,080
than the weight on the bar. 
You have to squeeze the muscle 

242
00:12:53,080 --> 00:12:54,640
that you're working in the 
exercise. 

243
00:12:54,640 --> 00:12:58,080
You should feel the contraction 
of the muscle to get the 

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00:12:58,080 --> 00:13:01,880
intended benefit, which is that 
you're breaking down muscle 

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00:13:01,880 --> 00:13:07,760
fibers and they regrow stronger.
That is hypertrophy in a 

246
00:13:07,760 --> 00:13:10,120
nutshell. 
If you're just moving the weight

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00:13:10,520 --> 00:13:13,120
from point A to point B and 
you're not feeling it, you are 

248
00:13:13,120 --> 00:13:15,720
missing the entire point and you
are wasting your time. 

249
00:13:15,720 --> 00:13:18,520
It's going to take so much 
longer to get what's called the 

250
00:13:18,520 --> 00:13:21,760
adaptation, the change that you 
are looking for. 

251
00:13:21,880 --> 00:13:25,040
You have to contract your 
muscles while you're working, 

252
00:13:25,040 --> 00:13:27,040
and you have to choose the right
exercises too. 

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00:13:27,240 --> 00:13:29,520
More on that in a moment. 
So muscle contraction is 

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00:13:29,520 --> 00:13:31,640
fundamental #1 here's the next 
one. 

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00:13:31,920 --> 00:13:34,040
Range of motion. 
And this is where it gets 

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00:13:34,040 --> 00:13:36,040
interesting. 
So research from the National 

257
00:13:36,040 --> 00:13:40,080
Institute of Fitness and Sports 
found that training at longer 

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00:13:40,200 --> 00:13:44,800
muscle lengths, that full 
stretched position, the maximal 

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00:13:44,800 --> 00:13:47,720
range of motion is what drives 
the most significant 

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00:13:48,040 --> 00:13:51,960
hypertrophic response. 
Again, hypertrophic hypertrophy,

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00:13:52,200 --> 00:13:54,800
growing muscles, right? 
Super important stuff. 

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00:13:54,800 --> 00:13:58,040
So that means like, let's just 
say on a Romanian deadlift, 

263
00:13:58,040 --> 00:14:00,560
right, when you're leaning over 
with the bar dumbbells, you 

264
00:14:00,560 --> 00:14:03,160
should be going deep on like a 
dumbbell fly. 

265
00:14:03,440 --> 00:14:07,360
You should really be getting 
that stretch, lengthening those 

266
00:14:07,360 --> 00:14:10,080
muscles on your squats even 
harder to do. 

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00:14:10,400 --> 00:14:14,680
But you want to get depth 
squatting all the way down or 

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00:14:14,680 --> 00:14:17,280
using a machine like a hack 
squat that allows you to do 

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00:14:17,280 --> 00:14:19,040
that. 
But this is the kicker. 

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00:14:19,200 --> 00:14:22,360
Excessive range of motion can 
also be a problem and it gets 

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00:14:22,360 --> 00:14:26,000
complicated. 
But when you squat so, so low 

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00:14:26,000 --> 00:14:28,920
and you have a lot of load on 
the bar and you injure your 

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00:14:28,920 --> 00:14:31,560
lower back, right? 
So there's a, there's a fine 

274
00:14:31,560 --> 00:14:32,840
balance. 
You got to choose the right 

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00:14:32,840 --> 00:14:36,920
exercises, but you should be 
focusing on range of motion. 

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00:14:37,080 --> 00:14:41,760
That's fundamental #2 The next 
one, we touched on this in the 

277
00:14:41,760 --> 00:14:44,800
Health and Fitness news. 
But eccentric control, that's 

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00:14:44,800 --> 00:14:47,040
the lowering portion of the 
lift. 

279
00:14:47,040 --> 00:14:50,000
Look, the sexy part, the fun 
part is like firing out of the 

280
00:14:50,000 --> 00:14:52,640
squad or like, you know, 
blasting that bench press up. 

281
00:14:53,080 --> 00:14:56,920
But most of the hypertrophy 
gains happened in the lowering 

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00:14:56,920 --> 00:14:59,240
portion of it, which you have to
be patient. 

283
00:14:59,240 --> 00:15:01,840
It's harder. 
So multiple studies and just one

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00:15:01,840 --> 00:15:05,400
such 1 Frontiers and Physiology 
have shown that the eccentric 

285
00:15:05,400 --> 00:15:09,520
training portion, that lowering 
leads to faster muscle fiber 

286
00:15:09,520 --> 00:15:11,840
growth, which again, is what 
we're after. 

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00:15:11,840 --> 00:15:15,800
And it's specifically because of
the unique mechanical stress 

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00:15:16,160 --> 00:15:18,840
that that creates. 
Translated, if you're just 

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00:15:18,840 --> 00:15:21,720
dropping the weight, you're 
leaving gains on the table. 

290
00:15:21,720 --> 00:15:26,200
Think about every single Rep as 
your opportunity to maximize the

291
00:15:26,200 --> 00:15:29,760
contraction, to maximize that 
muscle fiber damage. 

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00:15:29,800 --> 00:15:32,720
And if you're just dropping the 
weight and pushing it up, you're

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00:15:32,720 --> 00:15:35,960
just leaving all of those gains,
bro. 

294
00:15:36,200 --> 00:15:38,440
You're just leaving them on the 
table and again, you're not 

295
00:15:38,440 --> 00:15:41,200
getting the maximum ROI on your 
training. 

296
00:15:41,200 --> 00:15:45,200
So 2 to 4 seconds on that 
eccentric, on that lowering 

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00:15:45,200 --> 00:15:47,320
portion seems to be the sweet 
spot. 

298
00:15:47,320 --> 00:15:49,880
It's not so much to ask, it's 
research back. 

299
00:15:49,880 --> 00:15:53,080
So just lower the weight with 
control, feel the muscle 

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00:15:53,080 --> 00:15:56,040
working, and that's where the 
growth happens. 

301
00:15:56,040 --> 00:16:00,280
So in summary, again, the 
skills, the fundamentals, make 

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00:16:00,280 --> 00:16:02,680
sure that when you're lifting, 
you feel the muscle contracting.

303
00:16:02,720 --> 00:16:04,920
You got a full range of motion. 
You're not neglecting the 

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00:16:04,920 --> 00:16:07,000
eccentric portion, which is 
where the magic happens. 

305
00:16:07,600 --> 00:16:10,720
And you can perhaps ask yourself
these three questions and 

306
00:16:10,720 --> 00:16:13,640
revisit in your head as you're 
lifting #1 am I actively 

307
00:16:13,640 --> 00:16:16,320
contracting the muscle and 
trying to build number two? 

308
00:16:16,520 --> 00:16:19,640
Am I using a full range of 
motion for every single Rep? 

309
00:16:19,640 --> 00:16:23,840
And #3 am I patiently 
challenging myself by focusing 

310
00:16:23,840 --> 00:16:27,200
on the eccentric portion? 
And if your answer is no, you 

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00:16:27,200 --> 00:16:29,640
may need to drop the weight, do 
a different exercise, whatever. 

312
00:16:29,800 --> 00:16:34,120
But mistake number one is 
neglecting the skills and the 

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00:16:34,120 --> 00:16:35,960
fundamentals. 
Folks, listen up. 

314
00:16:35,960 --> 00:16:40,720
One in 10 people in America are 
silently struggling with alcohol

315
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use disorder and don't even know
about it. 

316
00:16:43,240 --> 00:16:45,280
And here's what I do know for 
sure. 

317
00:16:45,280 --> 00:16:47,640
Alcohol will absolutely destroy 
your fitness. 

318
00:16:47,640 --> 00:16:50,160
It'll wreck your sleep, it'll 
mess with your hormones, and 

319
00:16:50,160 --> 00:16:54,960
overtime it chips away at your 
lifespan and robs you of your 

320
00:16:54,960 --> 00:16:56,640
joy. 
But there is a solution. 

321
00:16:56,640 --> 00:16:59,240
If you want to drink less or 
stop altogether. 

322
00:16:59,240 --> 00:17:03,720
There is a safe FDA approved 
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323
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it's it's changing lives and 
it's changed mind. 

324
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How might you ask? 
It actually blocks the reward 

325
00:17:09,079 --> 00:17:11,720
signal in your brain. 
So that craving that pull you 

326
00:17:11,720 --> 00:17:14,400
feel to drink more, it quiets 
down. 

327
00:17:14,599 --> 00:17:16,920
So you're not just white 
knuckling it on willpower 

328
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anymore. 
The science is doing the work 

329
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for you and or health. 
My sponsor makes it incredibly 

330
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334
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And folks, I could not advocate 
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335
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product myself. 
If you're just trying to have a 

336
00:17:41,960 --> 00:17:46,280
better relationship with alcohol
or no relationship at all. 

337
00:17:46,280 --> 00:17:49,600
So click the link in this 
episode description or go to 

338
00:17:49,600 --> 00:17:55,000
orhealth.com. 
That's OAR health.com to finally

339
00:17:55,000 --> 00:17:57,320
take back control of your 
drinking. 

340
00:17:57,440 --> 00:18:04,920
You've got this so mistake #2 
once again, guilty of it. 

341
00:18:05,000 --> 00:18:08,520
I'm going to call it poor 
exercise selection, choosing the

342
00:18:08,520 --> 00:18:12,240
wrong exercises in your program.
You can have the perfect split. 

343
00:18:12,440 --> 00:18:14,800
You can even focus on all these 
fundamentals I just mentioned. 

344
00:18:14,800 --> 00:18:17,160
But if you're not doing the 
right exercises, you're not 

345
00:18:17,160 --> 00:18:19,080
going to see the gains that 
you're looking for, right? 

346
00:18:19,400 --> 00:18:22,640
And I would even say eagle 
lifting sort of plays into this.

347
00:18:22,640 --> 00:18:25,080
And you and you know, anyone 
that's lifted for knows what I'm

348
00:18:25,080 --> 00:18:27,240
talking about. 
We're all pulled to the big sexy

349
00:18:27,240 --> 00:18:28,880
movements. 
We're all pulled to what we see 

350
00:18:28,880 --> 00:18:32,040
on social media thinking that 
it's the best thing for us and 

351
00:18:32,040 --> 00:18:34,840
it's just not. 
We load up the bar with too much

352
00:18:34,840 --> 00:18:38,360
weight, which again messes with 
those fundamentals. 

353
00:18:38,520 --> 00:18:41,000
But not choosing the right 
exercises is one of the most 

354
00:18:41,000 --> 00:18:44,640
common mistakes. 
So we want to choose exercises 

355
00:18:44,640 --> 00:18:48,640
that allow us to get the benefit
of those fundamentals that I 

356
00:18:48,640 --> 00:18:50,920
just mentioned. 
Again, range of motion, right 

357
00:18:50,920 --> 00:18:54,880
contraction, eccentric lifting. 
Some of the biggest, sexiest, 

358
00:18:54,880 --> 00:18:57,400
most popular lifts just aren't 
good. 

359
00:18:57,440 --> 00:19:00,320
They're just not good for that. 
And I'll give you some examples,

360
00:19:00,320 --> 00:19:03,160
some real your life examples. 
So Olympic lifts, right? 

361
00:19:03,480 --> 00:19:07,240
Think barbell back squat, 
conventional deadlift, think 

362
00:19:07,240 --> 00:19:09,840
bench press, some cleans and 
things like that. 

363
00:19:10,000 --> 00:19:12,160
I don't know why we focus on 
those lifts. 

364
00:19:12,160 --> 00:19:16,560
If if you were not training for 
an Olympic weightlifting event, 

365
00:19:16,560 --> 00:19:20,440
which is a specific sport, you 
do not need to clean and jerk, 

366
00:19:21,080 --> 00:19:25,320
you do not need to load a 
barbell over your spine and 

367
00:19:25,320 --> 00:19:29,280
squat incessantly if it's not 
activating your quads in such a 

368
00:19:29,280 --> 00:19:31,640
way where you really feel that 
contraction, right? 

369
00:19:32,120 --> 00:19:35,880
So with Olympic lifts, if if 
your goal is hypertrophy, there 

370
00:19:35,880 --> 00:19:39,320
are other options out there that
will allow you to tear down 

371
00:19:39,320 --> 00:19:40,880
those muscle fibers more 
effectively. 

372
00:19:40,880 --> 00:19:43,640
But we get so caught up in the 
ego lifting and what's popular 

373
00:19:43,640 --> 00:19:46,640
out there. 
So I couldn't advise people more

374
00:19:46,640 --> 00:19:49,960
to do some research and also 
trust your gut, trust your feel 

375
00:19:49,960 --> 00:19:52,800
as you're lifting, feeling those
muscles if that's what's most 

376
00:19:52,800 --> 00:19:55,240
important. 
So perfect example, barbell back

377
00:19:55,240 --> 00:19:57,200
squats. 
I already mentioned it, you 

378
00:19:57,200 --> 00:20:00,160
shouldn't be doing those if 
there are other safer, more 

379
00:20:00,160 --> 00:20:02,400
effective options out there. 
So if you go to a commercial 

380
00:20:02,400 --> 00:20:05,560
gym, you might find something 
like a hack squat, which is 

381
00:20:05,560 --> 00:20:08,760
great A Smith machine squad, 
especially as you get older like

382
00:20:08,760 --> 00:20:11,840
me, I'm 41 years old. 
It's safer and it really allows 

383
00:20:11,840 --> 00:20:15,040
you to just drive that stimulus 
to work the muscles that you're 

384
00:20:15,040 --> 00:20:16,320
after and don't take my word for
it. 

385
00:20:16,320 --> 00:20:19,680
Follow some of the smartest, 
most informed people out there 

386
00:20:19,680 --> 00:20:22,200
in the in the space, whether 
that's on YouTube or elsewhere, 

387
00:20:22,480 --> 00:20:25,040
and you'll see that they're 
using machines more than these 

388
00:20:25,040 --> 00:20:27,520
heavy. 
Heavy compound free weight 

389
00:20:27,520 --> 00:20:29,400
movements and that should be 
telling you something. 

390
00:20:29,400 --> 00:20:31,640
So instead of a barbell back 
squat, again you have hack 

391
00:20:31,640 --> 00:20:35,520
squats, goblet squats where the 
weight is underneath you taking 

392
00:20:35,520 --> 00:20:38,960
that pressure off your spine. 
Bulgarian split squats are 

393
00:20:38,960 --> 00:20:41,120
amazingly effective. 
They're also brutal. 

394
00:20:41,120 --> 00:20:43,400
Get your heart rate up. 
I absolutely love them. 

395
00:20:43,400 --> 00:20:46,560
You will build bigger stronger 
legs with way less risk. 

396
00:20:46,560 --> 00:20:50,040
Another example, barbell bench 
press man NFL combine right? 

397
00:20:50,040 --> 00:20:52,320
We wanted to test ourselves and 
see our one Rep Max. 

398
00:20:52,320 --> 00:20:53,880
Forget all that. 
If you're trying to grow muscle,

399
00:20:53,880 --> 00:20:55,880
there are more effective moves 
for your chest. 

400
00:20:56,120 --> 00:20:59,680
You can look at something like, 
believe it or not, a cable fly 

401
00:20:59,680 --> 00:21:03,640
where you can go slow, get that 
stretch, squeeze in the middle, 

402
00:21:03,640 --> 00:21:05,680
feel your chest actually 
activating. 

403
00:21:05,680 --> 00:21:09,200
If you want to do bench presses,
you can do an incline dumbbell 

404
00:21:09,200 --> 00:21:12,720
press in the dumbbell itself. 
Because the range of motion 

405
00:21:12,720 --> 00:21:16,040
isn't limited by the bar hitting
your chest, because you're 

406
00:21:16,040 --> 00:21:19,080
inclined you have more range of 
motion, and because they're 

407
00:21:19,080 --> 00:21:22,000
dumbbells, you can come down 
further, get the benefit of that

408
00:21:22,000 --> 00:21:24,600
full stretch the range of 
motion, push it up. 

409
00:21:24,760 --> 00:21:26,920
Even chest tips are known to 
have them. 

410
00:21:26,920 --> 00:21:29,240
When I say chest tips, just 
normal dips to have better range

411
00:21:29,240 --> 00:21:31,320
of motion and activation of your
chest itself. 

412
00:21:31,320 --> 00:21:34,040
You can use Smith machines, all 
those things, but you do not 

413
00:21:34,040 --> 00:21:37,760
need to do a heavy barbell bench
press if your goal is 

414
00:21:37,760 --> 00:21:41,160
hypertrophy and especially as 
you age as you have more wear 

415
00:21:41,160 --> 00:21:43,600
and tear on your joints and 
otherwise. 

416
00:21:43,840 --> 00:21:46,760
And then just one last example. 
I'll preach about this. 

417
00:21:46,760 --> 00:21:49,760
Conventional deadlifts folks. 
Love them or hate them, 

418
00:21:49,760 --> 00:21:53,240
conventional deadlifts are 
incredibly taxing on your body 

419
00:21:53,480 --> 00:21:56,680
and your central nervous system 
and most importantly your lower 

420
00:21:56,680 --> 00:21:59,760
back leaning over. 
Essentially, even if you have 

421
00:21:59,760 --> 00:22:02,560
great form and you're dropping 
your lower body leaning over to 

422
00:22:02,560 --> 00:22:06,480
pick up a heavy ass weight like 
that with both of your palms 

423
00:22:06,720 --> 00:22:09,400
facing you, it's just 
mechanically speaking, it's not 

424
00:22:09,520 --> 00:22:13,200
a natural movement pattern. 
And I don't care who you are. 

425
00:22:13,400 --> 00:22:16,280
Find me someone that 
conventional conventionally 

426
00:22:16,280 --> 00:22:18,520
deadlifts that has not hurt 
their lower back and that's 

427
00:22:18,520 --> 00:22:20,720
telling you do something. 
What would I do instead? 

428
00:22:20,720 --> 00:22:23,200
Well, you might even do if you 
have to do a deadlift, it could 

429
00:22:23,200 --> 00:22:25,960
be like a Romanian deadlift. 
It's going to activate your your

430
00:22:25,960 --> 00:22:29,400
glutes in your hands, which for 
a lot of guys are under kind of 

431
00:22:29,400 --> 00:22:31,840
under active anyway. 
But how about a trap bar? 

432
00:22:31,920 --> 00:22:35,080
You know when your hands are at 
your side, you can squat down 

433
00:22:35,080 --> 00:22:37,640
more and just have a safer lift.
But again, break the mold. 

434
00:22:37,640 --> 00:22:40,760
Choose the right exercises. 
Do things that actually activate

435
00:22:40,760 --> 00:22:43,280
the muscles that you're 
targeting and aren't going to 

436
00:22:43,280 --> 00:22:46,320
get you injured. 
Mistake #2 Hands down is 

437
00:22:46,320 --> 00:22:49,800
choosing the wrong exercises for
the wrong reasons. 

438
00:22:51,800 --> 00:22:57,200
Mistake #3 Program hopping. 
No patients, no consistency. 

439
00:22:57,280 --> 00:23:01,080
Starting a program, changing it 
every month, even worse, like 

440
00:23:01,080 --> 00:23:05,520
every week not having a plan. 
And when you have a plan, not 

441
00:23:05,520 --> 00:23:07,680
sticking to it, right? 
What do they, what do they say? 

442
00:23:08,160 --> 00:23:10,480
Fail to plan, plan to fail, 
right? 

443
00:23:10,480 --> 00:23:13,120
Well, when you choose a plan, 
hopefully backed by research, 

444
00:23:13,120 --> 00:23:15,400
maybe even some stuff you've 
learned on this show or one like

445
00:23:15,400 --> 00:23:18,360
it, stick with the plan. 
Because hopping from program to 

446
00:23:18,360 --> 00:23:22,600
program to program is not going 
to afford you one of the most 

447
00:23:23,040 --> 00:23:27,400
basic and fundamental and widely
accepted scientifically backed 

448
00:23:27,400 --> 00:23:30,240
principles of progressive 
overload. 

449
00:23:30,560 --> 00:23:34,320
You have to be consistent with 
your exercises, assuming that 

450
00:23:34,320 --> 00:23:37,520
you choose good ones, and then 
be patient, stick with them, 

451
00:23:37,840 --> 00:23:41,080
track your progress, and 
increase the difficulty over 

452
00:23:41,080 --> 00:23:43,400
time. 
That is progressive overload. 

453
00:23:43,600 --> 00:23:47,680
Here's what the research says. 
A 2019 meta analysis found that 

454
00:23:47,680 --> 00:23:51,200
training frequency, which is 
essentially A proxy for 

455
00:23:51,200 --> 00:23:55,680
consistency, had a significant 
positive effect on muscle 

456
00:23:55,680 --> 00:23:59,880
hypertrophy when total weekly 
volume was equated. 

457
00:24:00,080 --> 00:24:03,600
In other words, showing up 
regularly and sticking to a 

458
00:24:03,600 --> 00:24:06,960
program beats constantly 
switching things up. 

459
00:24:07,240 --> 00:24:09,520
And those are facts. 
Now look, I get it, you can get 

460
00:24:09,520 --> 00:24:12,560
bored. 
I, I, I absolutely encourage 

461
00:24:12,560 --> 00:24:15,840
people, if you have like your, 
your core lifts, your core plan 

462
00:24:16,080 --> 00:24:18,680
and you stick to it and you want
to add some extra stuff and do 

463
00:24:18,680 --> 00:24:21,360
some extra stuff at the end, you
want to get your heart rate up 

464
00:24:21,360 --> 00:24:23,920
and add some fat loss finishers,
have at it. 

465
00:24:23,920 --> 00:24:28,240
But stick to a core group of 
four to five exercises every 

466
00:24:28,240 --> 00:24:31,680
single workout and stick to them
consistently for three to four 

467
00:24:31,680 --> 00:24:34,320
months, five months pull up. 
If you want to switch your 

468
00:24:34,320 --> 00:24:36,920
program up after, you know that 
length of time, great. 

469
00:24:36,920 --> 00:24:40,000
But you got to be consistent and
be building towards something 

470
00:24:40,000 --> 00:24:42,600
because that's what training is 
all about. 

471
00:24:42,600 --> 00:24:45,240
Just a little bit more here. 
A study from Edith Cohen 

472
00:24:45,240 --> 00:24:48,920
University found that small 
amounts of daily activity were 

473
00:24:48,920 --> 00:24:52,160
more beneficial for building 
muscle strength and sporadic but

474
00:24:52,160 --> 00:24:54,680
intense workouts. 
Just another example to 

475
00:24:54,680 --> 00:24:58,560
highlight that consistency is 
more important than even 

476
00:24:58,560 --> 00:25:00,800
intensity. 
So what's the fix again? 

477
00:25:00,800 --> 00:25:02,840
What should you do? 
Pick a smart program, right? 

478
00:25:02,840 --> 00:25:05,840
Whether that's upper, lower, 
rest, upper, lower, push, pull 

479
00:25:05,840 --> 00:25:07,880
legs, full body, three times a 
week. 

480
00:25:07,880 --> 00:25:11,640
Whatever it is, pick a program, 
stick to it for at least 12 

481
00:25:11,640 --> 00:25:13,400
weeks. 
Track your progress. 

482
00:25:13,400 --> 00:25:16,920
That could be in an app, pen and
paper, whatever it is, and make 

483
00:25:16,920 --> 00:25:20,800
small adjustments based on the 
data and how your body is 

484
00:25:20,800 --> 00:25:22,640
feeling. 
And here's what tracking could 

485
00:25:22,640 --> 00:25:24,480
look like. 
Did the weight go up? 

486
00:25:24,480 --> 00:25:27,440
Can you do more weights next 
week, add more of it? 

487
00:25:27,440 --> 00:25:30,760
Did the reps go up? 
You can increase reps as 

488
00:25:30,760 --> 00:25:34,200
progressive overload. 
Did the time under tension 

489
00:25:34,360 --> 00:25:36,800
improve? 
Were you able to effectively 

490
00:25:36,800 --> 00:25:39,880
manage that eccentric portion of
the lift better? 

491
00:25:40,160 --> 00:25:43,000
Well, maybe make it longer or 
add more weight or more reps, 

492
00:25:43,280 --> 00:25:46,200
But you want to track these for 
all of your exercises. 

493
00:25:46,200 --> 00:25:49,560
And that's what progressive 
overload is all about. 

494
00:25:49,560 --> 00:25:51,840
South building muscle. 
Again, it's all about 

495
00:25:51,840 --> 00:25:53,800
consistency. 
Choose a program and stick with 

496
00:25:53,800 --> 00:25:54,760
it. 
All right folks. 

497
00:25:54,760 --> 00:25:57,920
So if you follow this show, you 
know I put a lot of thought into

498
00:25:57,920 --> 00:26:00,760
things like fitness and 
nutrition and exercise, but what

499
00:26:00,760 --> 00:26:04,400
I overlooked for years was my 
men's grooming products. 

500
00:26:04,400 --> 00:26:06,040
I would just grab whatever's 
convenient. 

501
00:26:06,040 --> 00:26:08,640
I had no idea about how 
important it is to have high 

502
00:26:08,640 --> 00:26:11,840
quality ingredients in addition 
to the product being reliable 

503
00:26:11,840 --> 00:26:14,080
and effective. 
And now I understand that and 

504
00:26:14,080 --> 00:26:17,440
I'm so grateful to have Based 
Body Works as a sponsor of the 

505
00:26:17,440 --> 00:26:20,280
show. 
I used Based Body Works Texture 

506
00:26:20,560 --> 00:26:22,040
Essentials. 
It's amazing. 

507
00:26:22,280 --> 00:26:24,680
I'm always changing clothes, 
throwing on hats, bats and 

508
00:26:24,680 --> 00:26:26,360
hoodies. 
I love that I can just kind of 

509
00:26:26,360 --> 00:26:28,880
get my hair messed up. 
A couple pumps of this spray and

510
00:26:28,880 --> 00:26:31,120
it is good to go for the rest of
the day. 

511
00:26:31,120 --> 00:26:33,760
And what I love about their 
products is that all of the 

512
00:26:33,760 --> 00:26:36,480
ingredients are natural. 
So if you've been using the same

513
00:26:36,480 --> 00:26:39,880
products forever and haven't 
thought twice about it, I 

514
00:26:39,880 --> 00:26:42,600
couldn't recommend Base Body 
Works anymore. 

515
00:26:42,600 --> 00:26:45,120
So you can go to 
basebodyworks.com. 

516
00:26:45,120 --> 00:26:47,400
Again, that's base 
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517
00:26:47,400 --> 00:26:51,280
Use code word stronger weekly 
and get 20% off plus a premium 

518
00:26:51,520 --> 00:26:53,600
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You can click below in this 

519
00:26:53,600 --> 00:26:55,680
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to go right there, but one more 

520
00:26:55,680 --> 00:26:59,680
time, it's base bodyworks.com 
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521
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effective men's grooming 
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522
00:27:03,400 --> 00:27:08,760
Mistake #4 you have conflicting 
goals, right? 

523
00:27:08,880 --> 00:27:11,440
I've I've learned this, I've 
learned this the hard way. 

524
00:27:12,040 --> 00:27:16,960
I'll say it this way, unless you
have incredible genetics and or 

525
00:27:17,120 --> 00:27:21,680
are using some pretty, I'll call
it aggressive supplements, it is

526
00:27:21,680 --> 00:27:27,160
extremely difficult to, for 
example, lose fat and get a lot 

527
00:27:27,160 --> 00:27:30,280
stronger at the same time. 
Those are two different goals. 

528
00:27:30,360 --> 00:27:34,640
Those are two different 
adaptations and they are opposed

529
00:27:34,680 --> 00:27:38,080
to each other, right? 
If you're losing weight and 

530
00:27:38,080 --> 00:27:42,640
leaning out because you're doing
tons of cardio, it will be near 

531
00:27:42,640 --> 00:27:46,400
impossible to simultaneously get
stronger. 

532
00:27:46,400 --> 00:27:51,320
You are asking your body to do 2
diabolically opposed things. 

533
00:27:51,320 --> 00:27:54,440
Now again, if let's just say 
you're, you're, you're an 

534
00:27:54,440 --> 00:27:57,640
absolute beginner, you're 
starting from zero, you're 

535
00:27:57,640 --> 00:27:59,560
overweight, you've never 
strength trained. 

536
00:27:59,920 --> 00:28:02,440
Will you be able to lose some 
weight and get stronger at the 

537
00:28:02,440 --> 00:28:04,320
same time? 
Yes, because that's your body 

538
00:28:04,320 --> 00:28:07,360
responding in the early stages 
of training. 

539
00:28:07,440 --> 00:28:12,440
However, you will get to a point
that I got to where it gets more

540
00:28:12,440 --> 00:28:15,320
and more difficult to do both at
the same time. 

541
00:28:15,600 --> 00:28:17,800
Why? 
There's something called the 

542
00:28:17,800 --> 00:28:22,560
quote interference effect, and 
it has been studied extensively 

543
00:28:22,760 --> 00:28:26,320
since at least the 1980s. 
So here's the science on that. 

544
00:28:26,320 --> 00:28:30,160
When you lift weights, you 
activate something called the M 

545
00:28:30,440 --> 00:28:34,520
Tor pathway, which drives muscle
protein synthesis. 

546
00:28:34,760 --> 00:28:38,680
When you do high volume cardio, 
that's where you activate what's

547
00:28:38,680 --> 00:28:43,360
called the AMPK pathway, which 
restores cellular energy 

548
00:28:43,640 --> 00:28:47,560
balance. 
Those two pathways compete with 

549
00:28:47,560 --> 00:28:51,320
each other. 
A 2022 meta analysis by Schumann

550
00:28:51,320 --> 00:28:55,280
and colleagues reviewed 43 
studies and found that while 

551
00:28:55,280 --> 00:29:00,280
concurrent aerobic and strength 
training didn't completely blunt

552
00:29:00,280 --> 00:29:04,720
muscle growth or strength gains,
it did reduce power output and 

553
00:29:04,720 --> 00:29:08,680
explosive strength translated. 
Trying to do both at a high 

554
00:29:08,680 --> 00:29:12,600
level makes you worse at both. 
Amen. 

555
00:29:12,600 --> 00:29:15,960
I've felt this myself. 
Now, does this mean you should 

556
00:29:15,960 --> 00:29:18,320
never do cardio if you're trying
to build muscle? 

557
00:29:18,320 --> 00:29:21,760
Absolutely not. 
But it does mean you need to be 

558
00:29:22,040 --> 00:29:25,160
smart about it. 
Cardio is an incredibly powerful

559
00:29:25,160 --> 00:29:27,400
tool for fat loss. 
More importantly, it's an 

560
00:29:27,400 --> 00:29:30,600
incredibly powerful tool for 
longevity and heart health, 

561
00:29:30,840 --> 00:29:33,600
which should be a lifelong goal 
that never ends. 

562
00:29:33,600 --> 00:29:36,400
That should be something we 
focus on all the time. 

563
00:29:36,640 --> 00:29:39,280
So here's how you don't make 
this mistake. 

564
00:29:39,440 --> 00:29:43,880
The fix is this. 
Choose one primary adaptation 

565
00:29:44,120 --> 00:29:47,840
that you're after in a 
particular season of the year, 

566
00:29:47,840 --> 00:29:49,960
right? 
And that could be muscle gain, 

567
00:29:49,960 --> 00:29:53,240
that could be fat loss, could be
strength, raw strength gain. 

568
00:29:53,520 --> 00:29:57,800
It could be cardiovascular 
endurance and prioritize that 

569
00:29:57,800 --> 00:30:00,400
goal with everything else 
secondary. 

570
00:30:00,640 --> 00:30:04,520
If muscle gain is your primary 
goal, invest that time. 

571
00:30:04,520 --> 00:30:08,840
Lift 345 times per week, 
whatever time you have, and keep

572
00:30:08,840 --> 00:30:14,560
cardio to two to three moderate 
sessions of zone 2 while eating.

573
00:30:14,560 --> 00:30:17,320
And we haven't talked about 
nutrition on this episode in a 

574
00:30:17,320 --> 00:30:20,920
very slight caloric surplus, 
meaning you're eating more 

575
00:30:20,920 --> 00:30:23,400
calories, consuming more energy 
than you are burning. 

576
00:30:23,400 --> 00:30:24,920
That'll help you gain that 
muscle. 

577
00:30:24,920 --> 00:30:28,560
And the cardio should mitigate 
the fat loss somewhat. 

578
00:30:29,040 --> 00:30:31,600
Prioritize recovery because 
you're trying to grow muscle. 

579
00:30:32,000 --> 00:30:36,320
Conversely, if fat loss is your 
primary goal, maintain that 

580
00:30:36,320 --> 00:30:39,640
lifting 3 to 4 times per week to
preserve the muscle. 

581
00:30:39,640 --> 00:30:41,960
Keep preserve, right? 
You're not trying to get crazy 

582
00:30:41,960 --> 00:30:44,640
gains and increase the cardio 
sessions. 

583
00:30:44,640 --> 00:30:47,560
Maybe it's three to four. 
You're bringing in HIT sessions 

584
00:30:47,560 --> 00:30:51,240
for you know, fat loss in the 
conditioning and eats and back 

585
00:30:51,240 --> 00:30:55,360
to the nutrition in a slight 
calorie deficit, always having 

586
00:30:55,600 --> 00:30:57,840
high protein. 
In this instance, you're burning

587
00:30:57,840 --> 00:31:01,080
more calories and you're 
consuming, which is the science 

588
00:31:01,080 --> 00:31:04,320
backed sweet spot for fat loss. 
But your strength training in 

589
00:31:04,320 --> 00:31:07,600
that scenario is simply to 
maintain, if not eke out 

590
00:31:07,680 --> 00:31:10,080
incremental gains and strength 
and muscle loss. 

591
00:31:10,080 --> 00:31:12,840
But your focus there is fat 
loss. 

592
00:31:12,840 --> 00:31:16,440
Now lastly, if strength is your 
primary goal, raw strength, 

593
00:31:16,800 --> 00:31:21,720
focus on heavy low Rep training,
minimize cardio. 

594
00:31:21,720 --> 00:31:24,720
Again, keep it there, keep it 
present for that heart health 

595
00:31:25,000 --> 00:31:28,800
and just so you don't put on too
much fat, but absolutely eat in 

596
00:31:28,800 --> 00:31:32,200
a surplus in that that scenario.
And there's one exception to 

597
00:31:32,200 --> 00:31:35,480
this idea that you have to 
constantly focus, and this is my

598
00:31:35,480 --> 00:31:38,760
recommendation, focus on one 
primary goal or adaptation is 

599
00:31:38,760 --> 00:31:41,040
that there are things that you 
need to focus on year round and 

600
00:31:41,040 --> 00:31:43,240
if anything is for overall 
health and injury prevention. 

601
00:31:43,240 --> 00:31:45,920
And those things are 
flexibility, mobility, 

602
00:31:46,200 --> 00:31:49,400
elasticity. 
Those can be emphasized year 

603
00:31:49,400 --> 00:31:51,080
round. 
So it's doing proper warmups, 

604
00:31:51,080 --> 00:31:53,320
finding time, whether it's 
throughout the day or at like 

605
00:31:53,320 --> 00:31:55,760
isolated time. 
So like stretch, do proper 

606
00:31:55,760 --> 00:31:57,440
warmups and cooldowns, all those
things. 

607
00:31:57,760 --> 00:32:01,000
Because being flexible and 
mobile and heaven elasticity is 

608
00:32:01,000 --> 00:32:04,440
going to make sure that you 
remain injury free so that you 

609
00:32:04,440 --> 00:32:07,840
can even focus on the primary 
goal that you have. 

610
00:32:07,840 --> 00:32:11,440
But for everything else, pick 
one, master it one goal at a 

611
00:32:11,440 --> 00:32:13,600
time. 
And if well-rounded, being like 

612
00:32:13,600 --> 00:32:17,080
a hybrid fitness athlete or just
focusing on the well-rounded 

613
00:32:17,080 --> 00:32:20,800
thing, that's fine too. 
Just be mindful of over training

614
00:32:21,000 --> 00:32:22,760
because if you focus on too many
things at once, you can 

615
00:32:22,760 --> 00:32:26,360
absolutely over train. 
Which leads me to my next top 

616
00:32:26,720 --> 00:32:32,800
mistake that people make. 
So on overtraining mistake #5 if

617
00:32:32,800 --> 00:32:35,720
there is a mistake that I've 
made, and for the longest time 

618
00:32:35,720 --> 00:32:39,760
it's overtraining for whatever 
reason, my mindset is always, if

619
00:32:39,760 --> 00:32:43,320
I don't feel absolutely taxed 
and exhausted, I'm not working 

620
00:32:43,320 --> 00:32:46,680
hard enough. 
If I'm not, you know, investing 

621
00:32:46,720 --> 00:32:50,760
hours to, to really just crush 
my training, I'm a failure. 

622
00:32:51,400 --> 00:32:55,240
And for years I've just been 
overtraining and I didn't even 

623
00:32:55,240 --> 00:32:57,160
know it. 
And what's so amazing is right 

624
00:32:57,160 --> 00:33:02,200
now at 41 years old, I weigh 
right about 185 lbs most days, 

625
00:33:02,200 --> 00:33:06,880
which is 1015 lbs less than I 
weighed, say, 10 years ago when 

626
00:33:06,880 --> 00:33:09,520
I was in my early 30s. 
And I'm stronger. 

627
00:33:09,520 --> 00:33:14,120
I weigh less and I'm stronger. 
My VO2 Max is higher now, which 

628
00:33:14,120 --> 00:33:16,840
means I have, you know, stronger
cardio output. 

629
00:33:16,840 --> 00:33:19,040
I I've that's linked to 
longevity. 

630
00:33:19,040 --> 00:33:21,320
It's just an indicator of 
overall cardiovascular health. 

631
00:33:22,160 --> 00:33:24,520
My VO2 Max is higher than it was
10 years ago. 

632
00:33:25,160 --> 00:33:27,360
I can go on and on. 
But basically I'm more fit now 

633
00:33:27,600 --> 00:33:30,080
at 41, which kind of defies 
logic. 

634
00:33:30,560 --> 00:33:33,720
And also I don't train as much 
every week and I don't leave 

635
00:33:33,720 --> 00:33:36,600
every single workout completely 
gassed and completely and just 

636
00:33:36,600 --> 00:33:40,080
redlined and exhausted. 
And I, I look forward to 

637
00:33:40,080 --> 00:33:41,600
training. 
I mean, I have certain training 

638
00:33:41,600 --> 00:33:44,520
sessions now, particularly like 
my, my lower body training. 

639
00:33:44,520 --> 00:33:47,440
It's still hard, it still sucks.
I still do some high intensity 

640
00:33:47,440 --> 00:33:51,080
stuff but I have certain 
training days by design like an 

641
00:33:51,080 --> 00:33:54,720
upper push hypertrophy day which
I literally enjoy and look 

642
00:33:54,720 --> 00:33:58,440
forward to because it's not so 
freaking crazy taxing on my 

643
00:33:58,440 --> 00:34:00,920
central nervous system. 
I'm not like exhausted and 

644
00:34:00,920 --> 00:34:04,520
guessed every time and it defies
logic again, because I feel like

645
00:34:04,520 --> 00:34:08,120
my training is easier now and 
I'm doing less overall, but I'm 

646
00:34:08,120 --> 00:34:11,639
stronger and more fit, which is 
crazy, which which really kind 

647
00:34:11,639 --> 00:34:15,159
of lends to this idea that 
overtraining is a problem and it

648
00:34:15,159 --> 00:34:18,920
is a thing. 
So let's talk about overtraining

649
00:34:19,199 --> 00:34:21,880
a little bit. 
Something that took me way, way 

650
00:34:21,880 --> 00:34:25,760
too much time to learn 
Overtraining syndrome. 

651
00:34:25,760 --> 00:34:28,440
It is a thing, it is real, it is
a study phenomenon. 

652
00:34:28,440 --> 00:34:32,560
And it is defined as quote, 
excessive frequency, volume or 

653
00:34:32,560 --> 00:34:36,600
intensity of training without 
adequate recovery, resulting in 

654
00:34:36,600 --> 00:34:40,120
a reduction of performance. 
According to research published 

655
00:34:40,120 --> 00:34:44,719
in the Journal of Strength and 
Conditioning Research, up to 10%

656
00:34:45,199 --> 00:34:50,760
of training athletes and 10% of 
American, specifically elite 

657
00:34:50,760 --> 00:34:52,880
endurance athletes in college 
humans are affected by 

658
00:34:52,880 --> 00:34:55,360
overtraining syndrome at any 
given time. 

659
00:34:55,360 --> 00:34:58,640
So what are some symptoms, if 
you will, of this syndrome? 

660
00:34:58,640 --> 00:35:03,200
1 Persistent fatigue. 2 
Declining performance despite 

661
00:35:03,200 --> 00:35:07,840
increased effort. 3 Chronic 
muscle soreness. 4 Sleep 

662
00:35:07,920 --> 00:35:12,760
disturbances, 5 mood changes and
six weakened immune system. 

663
00:35:12,760 --> 00:35:15,760
Does any of that sound familiar?
Some of them do for me and what 

664
00:35:15,760 --> 00:35:20,520
most people do not understand is
your body does not grow in the 

665
00:35:20,520 --> 00:35:25,840
gym, it actually grows and 
recovers outside the gym. 

666
00:35:26,400 --> 00:35:30,840
Training is the stimulus and 
recovery is the adaptation. 

667
00:35:30,920 --> 00:35:35,000
And for years I neglected the 
recovery portion of it and which

668
00:35:35,000 --> 00:35:37,960
is why I had some stagnant 
growth. 

669
00:35:37,960 --> 00:35:41,160
I had some plateaus that I hit 
and I didn't understand why I'm 

670
00:35:41,160 --> 00:35:43,880
working as hard as I can. 
Why don't I see the the the 

671
00:35:43,880 --> 00:35:45,480
adaptations, the changes that I 
want. 

672
00:35:45,600 --> 00:35:47,240
So a little deeper, why does 
this happen? 

673
00:35:47,240 --> 00:35:51,680
So another study on overtraining
found that excessive training 

674
00:35:51,680 --> 00:35:56,000
volume to much creates what's 
called a pro inflammatory 

675
00:35:56,000 --> 00:35:59,440
environment that leads to 
decrease performance, impaired 

676
00:35:59,440 --> 00:36:03,880
recovery, and an overall decline
in physical and mental health. 

677
00:36:04,240 --> 00:36:06,560
So I've made my point. 
So here's some practical steps 

678
00:36:06,560 --> 00:36:11,200
to avoid overtraining #1 track 
your volume. 

679
00:36:11,200 --> 00:36:13,080
This gets back to tracking what 
you're doing. 

680
00:36:13,080 --> 00:36:16,720
If you are doing more, and this 
is anecdotal, but if you are 

681
00:36:16,720 --> 00:36:23,120
doing more than 50 to 20 hard 
sets per muscle group per week, 

682
00:36:23,720 --> 00:36:27,040
unless you're enhanced by some 
of these sketchy supplements, 

683
00:36:27,040 --> 00:36:31,320
you are probably overtraining. 
And it will have a negative 

684
00:36:31,320 --> 00:36:35,360
impact on your muscle growth or 
any other goals that you have. 

685
00:36:35,840 --> 00:36:41,960
Another tip, consider deloading 
every 4567, even 8 weeks. 

686
00:36:41,960 --> 00:36:45,200
Whatever works for you. 
Cut your volume down for one 

687
00:36:45,200 --> 00:36:48,360
particular week. 
Maybe cut your total exercise 

688
00:36:48,360 --> 00:36:51,640
selection down. 
Just decrease intensity in some 

689
00:36:51,640 --> 00:36:54,240
way shape or form. 
Let your body recover both 

690
00:36:54,240 --> 00:36:57,520
mentally and physically. 
And just program that into your 

691
00:36:57,720 --> 00:36:59,200
your schedule again. 
You can do that. 

692
00:36:59,200 --> 00:37:02,160
I've done it every 4th week. 
That felt like too frequent for 

693
00:37:02,160 --> 00:37:04,400
me. 
But I find that typically and I 

694
00:37:04,400 --> 00:37:06,960
just know it like I'm, I'm 
marching in to do another set of

695
00:37:06,960 --> 00:37:10,000
like hack squats or something in
week 6 and for whatever reason 

696
00:37:10,000 --> 00:37:12,400
when I show up that day I'm just
like man, normally I'm fired up.

697
00:37:12,680 --> 00:37:15,600
Just not feeling it this week. 
That in itself, don't overlook 

698
00:37:15,880 --> 00:37:18,480
that that is your body and your 
mind giving you a signal that 

699
00:37:18,480 --> 00:37:20,720
maybe it's a back off week. 
And you'll be surprised, 

700
00:37:20,840 --> 00:37:24,200
surprised how impactful that is 
when you hit the gym the next 

701
00:37:24,200 --> 00:37:25,520
week. 
If you just take a week off. 

702
00:37:26,000 --> 00:37:27,760
Number three, you probably 
should have been number one guy 

703
00:37:27,760 --> 00:37:30,560
sleep into a whole episode of 
have done episodes on sleep. 

704
00:37:30,560 --> 00:37:33,440
But sleep, if you're not getting
at least 7 hours, forget 8. 

705
00:37:33,440 --> 00:37:36,280
Throw it out the window if 
you're not getting 7 hours. 

706
00:37:36,280 --> 00:37:38,400
And then also just a double 
click on sleep. 

707
00:37:38,680 --> 00:37:41,880
And within that at least 7 
hours, you're not getting high 

708
00:37:41,880 --> 00:37:44,440
quality sleep. 
And that's both your R.E.M. and 

709
00:37:44,440 --> 00:37:46,840
your deep sleep. 
You got to address that because 

710
00:37:46,840 --> 00:37:48,720
sleep is where the magic 
happens. 

711
00:37:48,720 --> 00:37:51,080
And not only does it does sleep 
impact your physical 

712
00:37:51,080 --> 00:37:53,560
performance, but man, your 
cognitive performance as well. 

713
00:37:53,840 --> 00:37:56,840
So sleep would be tip #3 in the 
topic of overtraining. 

714
00:37:57,680 --> 00:37:59,760
And then lastly, it's just a 
little crunchy and old stuff 

715
00:37:59,760 --> 00:38:03,160
here, but listen to your body. 
If you're consistently sore, if 

716
00:38:03,160 --> 00:38:05,520
you're consistently tired, if 
you start dreading your 

717
00:38:05,520 --> 00:38:07,480
workouts, guys, just listen to 
yourself. 

718
00:38:07,480 --> 00:38:09,600
Listen to your body. 
That is a sign that you're 

719
00:38:09,600 --> 00:38:11,640
overtraining. 
And at that point, you need to 

720
00:38:11,640 --> 00:38:15,000
like pull up and address your 
entire approach to training. 

721
00:38:15,000 --> 00:38:16,840
And you're probably going to 
have to scale back a little bit 

722
00:38:16,840 --> 00:38:19,720
because again, consistency is 
key. 

723
00:38:19,720 --> 00:38:23,560
And their goal in training is 
progressive overload over time. 

724
00:38:23,840 --> 00:38:25,920
And you cannot progress if your 
concept. 

725
00:38:28,160 --> 00:38:31,040
Let's be honest, most of us 
don't have a private gym, a full

726
00:38:31,040 --> 00:38:33,800
time trainer, or hours every day
to lift. 

727
00:38:34,120 --> 00:38:36,680
If you're like me, you don't 
even have time to commute to a 

728
00:38:36,680 --> 00:38:38,640
local gym. 
You're training early in the 

729
00:38:38,640 --> 00:38:42,080
morning or carving out 40 
minutes between work, kids and 

730
00:38:42,080 --> 00:38:43,760
everything else competing for 
your time. 

731
00:38:44,160 --> 00:38:46,960
And when fitness matters that 
much to your well-being and your

732
00:38:46,960 --> 00:38:50,240
health, you've got to have home 
fitness equipment that's as 

733
00:38:50,240 --> 00:38:54,480
strong and reliable as you are. 
That is exactly why I use Rep 

734
00:38:54,680 --> 00:38:57,160
Fitness. 
Rep is built for people who 

735
00:38:57,160 --> 00:38:59,920
train with purpose. 
People who need high quality, 

736
00:38:59,920 --> 00:39:02,400
reliable equipment engineered 
for real strength. 

737
00:39:02,760 --> 00:39:06,880
Designed right here in Colorado,
USA, Rep Fitness provides racks,

738
00:39:07,000 --> 00:39:09,800
benches, bars, and plates that 
offer commercial grade 

739
00:39:09,800 --> 00:39:14,040
durability without commercial 
gym prices, premium materials, 

740
00:39:14,040 --> 00:39:16,440
smart engineering, and fair 
pricing. 

741
00:39:16,880 --> 00:39:19,520
Whether you're outfitting your 
very first garage gym or 

742
00:39:19,520 --> 00:39:21,800
upgrading your current setup to 
match where you want to go with 

743
00:39:21,800 --> 00:39:25,320
your training, Rep makes gear 
that keeps up with your life and

744
00:39:25,440 --> 00:39:28,480
your goals. 
Visit repfitness.com to see 

745
00:39:28,480 --> 00:39:31,360
their full line up racks, 
benches, bars, plates, 

746
00:39:31,400 --> 00:39:34,000
conditioning tools and 
everything you need to build a 

747
00:39:34,000 --> 00:39:36,360
home gym that works as hard as 
you do. 

748
00:39:36,720 --> 00:39:44,720
That's repfitness.com. 
And my final mistake number six,

749
00:39:46,800 --> 00:39:49,960
we're all eating too much. 
And this specifically has to do 

750
00:39:49,960 --> 00:39:53,320
with fat loss. 
Guys, I, I can't tell you how 

751
00:39:53,320 --> 00:39:57,720
many times I've set out, we'll 
call it like a fat loss journey.

752
00:39:57,720 --> 00:39:59,680
I'm like, all right, you know 
what I've got six weeks. 

753
00:39:59,680 --> 00:40:03,520
I want to lose some weight and I
set out 1-2 weeks in I lose a 

754
00:40:03,520 --> 00:40:06,280
couple pounds and then it's just
stagnant and I'm not tracking my

755
00:40:06,280 --> 00:40:08,680
calories right. 
And when I finally start 

756
00:40:08,680 --> 00:40:12,680
tracking my calories, every 
single time I am eating more 

757
00:40:12,680 --> 00:40:16,360
calories than I subjectively 
think that I am. 

758
00:40:16,360 --> 00:40:18,520
And this is something that is 
widespread. 

759
00:40:18,520 --> 00:40:20,600
How widespread? 
Here's some research on this. 

760
00:40:20,600 --> 00:40:24,120
According to multiple NIH 
studies, the average person 

761
00:40:24,120 --> 00:40:26,480
under. 
Estimates their calories by 20 

762
00:40:26,480 --> 00:40:29,000
to 30%. 
And this next part's interesting

763
00:40:29,000 --> 00:40:32,440
if you are already just 
objectively speaking, overweight

764
00:40:32,440 --> 00:40:36,160
and struggling to lose weight. 
That number is actually 40 to 

765
00:40:36,160 --> 00:40:38,440
50%. 
One study took people who 

766
00:40:38,440 --> 00:40:42,600
claimed they were eating less 
than 1200 calories per day and 

767
00:40:42,600 --> 00:40:44,880
not losing weight. 
When researchers actually 

768
00:40:44,880 --> 00:40:48,400
measured their intake, their 
caloric intake, using doubly 

769
00:40:48,400 --> 00:40:52,480
labeled water and body 
composition changes, they found 

770
00:40:52,600 --> 00:40:54,840
that those people are 
underestimating their intake by 

771
00:40:54,840 --> 00:40:57,800
an average of 1000 calories per 
day. 

772
00:40:57,800 --> 00:40:59,760
In other words, these people 
were saying like, yeah, I'm 

773
00:40:59,760 --> 00:41:02,720
eating 1200 calories and they're
eating like 2200 calories. 

774
00:41:02,720 --> 00:41:04,840
And why is that right? 
Why do we think we're eating 

775
00:41:04,840 --> 00:41:06,480
less? 
And for so many of us who have 

776
00:41:06,480 --> 00:41:10,040
fat loss goals, the most 
important thing is your caloric 

777
00:41:10,040 --> 00:41:11,000
intake. 
It's what you eat. 

778
00:41:11,000 --> 00:41:14,160
How much are you eating? 
And it's so funny because when 

779
00:41:14,160 --> 00:41:16,640
we're not losing weight, we 
don't want to look at the food, 

780
00:41:16,800 --> 00:41:17,920
right? 
We don't want to look at that 

781
00:41:17,920 --> 00:41:21,440
because we enjoy it and we want 
to pull all these other levers. 

782
00:41:21,440 --> 00:41:24,960
We'll wind up investing more 
time running, doing cardio, 

783
00:41:25,160 --> 00:41:27,720
training harder, taking 
supplements, all this stuff. 

784
00:41:28,080 --> 00:41:30,280
And we don't want to look at the
one thing that's the most 

785
00:41:30,280 --> 00:41:32,800
important, which is the food. 
And there's some reasons for 

786
00:41:32,800 --> 00:41:34,640
that. 
Some of us take comfort in food,

787
00:41:34,720 --> 00:41:38,600
some of us enjoy food. 
Some of us are addicted to food.

788
00:41:38,680 --> 00:41:41,240
Some of us just like look 
forward to those every 3 or 4 

789
00:41:41,240 --> 00:41:42,360
hours. 
Like what am I going to eat? 

790
00:41:42,360 --> 00:41:44,240
Right? 
And it's literally an, an 

791
00:41:44,240 --> 00:41:48,240
addiction. 
And what sucks about fitness is 

792
00:41:48,400 --> 00:41:52,320
it it'd be great if I can get 
all of the benefits that I want 

793
00:41:52,320 --> 00:41:54,640
in like my one hour of training 
that day and then I can do 

794
00:41:54,640 --> 00:41:56,480
whatever I want for the rest of 
the day. 

795
00:41:57,320 --> 00:42:00,000
That'd be easy, right? 
But the hardest thing to do is 

796
00:42:00,000 --> 00:42:03,920
to control our appetite, control
our habits and even our impulses

797
00:42:04,080 --> 00:42:07,120
around the clock, because that's
what eating is about. 

798
00:42:07,120 --> 00:42:09,920
It's it's all day long. 
That's the hard part. 

799
00:42:09,920 --> 00:42:11,800
And that's the stuff that people
don't want to do. 

800
00:42:11,800 --> 00:42:14,560
And the bad news is that's 
that's what it's going to take 

801
00:42:14,560 --> 00:42:18,560
to actually lose body fat. 
So again, we think that we're 

802
00:42:18,560 --> 00:42:21,440
eating a certain amount. 
And statistically speaking, 

803
00:42:21,440 --> 00:42:23,640
you're eating so much more than 
that, right? 

804
00:42:23,920 --> 00:42:26,640
And this is by far a mistake 
that I've made, probably more 

805
00:42:26,640 --> 00:42:28,440
common mistake as I eat. 
The first thing you got to 

806
00:42:28,440 --> 00:42:31,760
address is your nutrition. 
And remember, it's not just the 

807
00:42:31,760 --> 00:42:34,120
main meals, right? 
I think This is why we get so 

808
00:42:34,120 --> 00:42:36,440
thrown off. 
We think like, oh, I had three 

809
00:42:36,440 --> 00:42:38,440
or four meals today. 
I was like, pretty disciplined 

810
00:42:38,440 --> 00:42:40,880
in those meals. 
But what about the handful of 

811
00:42:40,880 --> 00:42:43,240
nuts that you grabbed when you 
were like, you know, running out

812
00:42:43,240 --> 00:42:45,320
to the pantry in between 
meetings if you work from home? 

813
00:42:45,320 --> 00:42:49,160
Or the coffee Creamer, the oils 
that you put into your recipes 

814
00:42:49,160 --> 00:42:52,120
when you're cooking, the sauces,
the salad dressing, the weekend 

815
00:42:52,120 --> 00:42:55,640
beers and drinks that we have 
picking off like a seagull, kids

816
00:42:55,640 --> 00:42:57,720
leftover French fries and shit 
off their plate. 

817
00:42:58,120 --> 00:42:59,960
I mean, that's the stuff that 
adds up. 

818
00:42:59,960 --> 00:43:03,240
And if you track that stuff, it 
adds up pretty Dang quick. 

819
00:43:03,240 --> 00:43:06,640
You can take on an extra 500 to 
1000 calories in a day just by 

820
00:43:06,640 --> 00:43:10,080
those kind of random little 
things that you grab throughout 

821
00:43:10,080 --> 00:43:12,440
the day. 
But here's my here's my 

822
00:43:12,440 --> 00:43:14,960
suggestion, right? 
If you've never tracked 

823
00:43:14,960 --> 00:43:17,320
calories, and I know that sounds
miserable to a lot of people 

824
00:43:17,320 --> 00:43:21,120
listening, but if you've never 
tracked calories, try it for two

825
00:43:21,120 --> 00:43:22,800
weeks. 
There are free apps. 

826
00:43:23,440 --> 00:43:25,680
All of us have iPhones, let's 
face it, and if you don't have 

827
00:43:25,680 --> 00:43:28,000
power to you, but you can go on 
the App Store. 

828
00:43:28,000 --> 00:43:30,360
I don't know what they call it 
on the Android, but on the Apple

829
00:43:30,360 --> 00:43:31,720
phones you can go on an App 
Store. 

830
00:43:32,000 --> 00:43:35,880
Find a free calorie tracker. 
These days you've got AI based 

831
00:43:35,880 --> 00:43:39,000
ones guys, you can just if you 
have a literally a plate of food

832
00:43:39,000 --> 00:43:41,440
in front of you with no labels 
on it, you can take a picture on

833
00:43:41,440 --> 00:43:44,280
some of these apps and AI will 
figure out not only what the 

834
00:43:44,280 --> 00:43:46,720
hell are you eating, but how 
much of it and give you a Dang 

835
00:43:46,720 --> 00:43:49,960
good estimate on the calories. 
So don't think that this is a 

836
00:43:49,960 --> 00:43:51,360
big ass. 
Don't think that it's time 

837
00:43:51,360 --> 00:43:54,400
consuming, but track your 
calories for just two weeks and 

838
00:43:54,400 --> 00:43:57,000
I guarantee you it'll be eye 
opening for you. 

839
00:43:57,280 --> 00:43:59,960
You will, you will guess I'm 
probably eating 2500 calories 

840
00:44:00,120 --> 00:44:01,680
and then you track it for two 
weeks and you're like, holy 

841
00:44:01,680 --> 00:44:04,960
crap, I'm eating 3000. 
But most importantly, that gives

842
00:44:04,960 --> 00:44:10,640
you a baseline so you know your 
actual intake and then you can 

843
00:44:10,640 --> 00:44:14,240
make informed decisions. 
If you enjoy tracking, you can 

844
00:44:14,240 --> 00:44:17,480
track for ongoing, right? 
A month, two months, three 

845
00:44:17,480 --> 00:44:19,400
months. 
But I found that if you do it 

846
00:44:19,400 --> 00:44:22,200
for two weeks, it'll give you 
the data in your head so that 

847
00:44:22,200 --> 00:44:24,600
you can make smarter decisions 
throughout the day and have the 

848
00:44:24,600 --> 00:44:27,080
discipline to avoid all that 
extra stuff. 

849
00:44:27,360 --> 00:44:30,640
So do it for two weeks, see what
you find and go from there. 

850
00:44:31,240 --> 00:44:35,040
And then just a practical tip 
here, if you are trying to lose 

851
00:44:35,040 --> 00:44:38,560
weight, you also need to know 
how many calories that you're 

852
00:44:38,560 --> 00:44:40,640
burning every day. 
And if you don't know that, 

853
00:44:40,640 --> 00:44:42,200
that's for a whole other time 
and episode. 

854
00:44:42,640 --> 00:44:44,640
But you can just start by 
setting a calorie goal and 

855
00:44:44,640 --> 00:44:48,920
tracking and see what happens 
over one to two weeks. 

856
00:44:48,920 --> 00:44:52,040
Watch the scale, watch the 
mirror, combine the two data 

857
00:44:52,040 --> 00:44:54,960
points and then make decisions. 
Should you stay where you're at 

858
00:44:54,960 --> 00:44:57,920
or eat less And then make small 
incremental adjustments, 

859
00:44:57,920 --> 00:45:01,360
lowering your daily calories. 
So that could like say, OK, you 

860
00:45:01,360 --> 00:45:02,920
know, I didn't lose weight for 
those two weeks. 

861
00:45:02,920 --> 00:45:07,120
I'm going to drop my calories, 
500 calories per day, right? 

862
00:45:07,120 --> 00:45:10,600
Or seven, 3500 per week. 
And then go from there. 

863
00:45:11,040 --> 00:45:13,880
Always keep your protein at at 
least, especially if you're 

864
00:45:13,880 --> 00:45:15,000
training. 
And that's what we're talking 

865
00:45:15,000 --> 00:45:18,440
about. 
Keep it at least .7 to 1g per 

866
00:45:18,440 --> 00:45:21,400
pound of body weight. 
Translated, I weigh 185. 

867
00:45:21,800 --> 00:45:24,520
One gram of protein per pound of
body weight means I'm meaning 

868
00:45:24,520 --> 00:45:28,120
185 grams of protein per day. 
That's a great starting point. 

869
00:45:28,120 --> 00:45:30,600
So that's key, especially if you
want to gain some muscle or 

870
00:45:30,600 --> 00:45:33,920
maintain it while you lose fat. 
And prioritize, of course. 

871
00:45:33,920 --> 00:45:36,000
Not going to get into too many 
diet recommendations here, but 

872
00:45:36,000 --> 00:45:39,760
Whole Foods, meat, fish, eggs, 
vegetables, fruits, whole 

873
00:45:39,760 --> 00:45:42,760
grains, things like that. 
Guys, this isn't the sexy stuff.

874
00:45:42,800 --> 00:45:44,800
Eat less. 
No one wants to hear it, but 

875
00:45:44,800 --> 00:45:47,600
100% one of the most common 
mistakes people make is they're 

876
00:45:47,600 --> 00:45:49,960
eating too much and they're 
frustrated because they're not 

877
00:45:49,960 --> 00:45:52,120
losing weight and they don't 
look the way they want to look. 

878
00:45:52,360 --> 00:45:56,560
And there you have it, folks. 
The top six most common fitness 

879
00:45:56,560 --> 00:46:02,080
mistakes that people make. 
All right, folks, I hope you 

880
00:46:02,080 --> 00:46:05,760
really enjoyed that episode. 
For those of you who have made 

881
00:46:05,760 --> 00:46:08,160
some of those mistakes, you 
might have been like, ah, me 

882
00:46:08,160 --> 00:46:09,840
too, right? 
Hopefully you don't make them 

883
00:46:09,840 --> 00:46:11,200
again. 
And for those that are kind of 

884
00:46:11,200 --> 00:46:15,320
just getting into exercising and
fitness routines consistently, 

885
00:46:15,320 --> 00:46:18,800
hopefully this episode helped 
you to avoid some mistakes so 

886
00:46:18,800 --> 00:46:22,240
that you can just find the 
progress, find the enjoyment and

887
00:46:22,240 --> 00:46:24,320
just see the benefits and hit 
your goals from a fitness 

888
00:46:24,320 --> 00:46:27,240
standpoint. 
So in summary, again, the top 

889
00:46:27,240 --> 00:46:30,920
six, you might say bottom 6 
mistakes that people make. 

890
00:46:31,040 --> 00:46:35,920
One, poor lifting skills, 2, 
poor exercise size selection. 

891
00:46:35,920 --> 00:46:40,920
Three, lack of consistency, and 
even patients guilty of that. 

892
00:46:41,320 --> 00:46:45,520
Four, conflicting goals. 
There's the interference effect 

893
00:46:45,840 --> 00:46:48,640
that we talked about #5 
overtraining. 

894
00:46:48,640 --> 00:46:52,320
More is not always better. 
And last but certainly not 

895
00:46:52,320 --> 00:46:54,560
least, you're just eating too 
much, especially if you're 

896
00:46:54,560 --> 00:46:57,480
trying to to lose fat. 
Track your calories, folks. 

897
00:46:57,480 --> 00:47:00,560
So those are the top five most 
common fit mistakes people 

898
00:47:00,560 --> 00:47:02,120
making. 
Again, I hope they were helpful,

899
00:47:02,120 --> 00:47:03,640
right. 
So thank you so much for joining

900
00:47:03,640 --> 00:47:05,320
the show. 
I always like to ask at the end,

901
00:47:05,320 --> 00:47:07,920
if you haven't done so already 
and you're listening wherever 

902
00:47:07,920 --> 00:47:10,800
you find us, please follow us. 
We love to see new followers. 

903
00:47:10,800 --> 00:47:13,080
And if you're up for it, you 
have something to say or share, 

904
00:47:13,360 --> 00:47:16,400
leave a rating, leave a review. 
We love seeing that and this 

905
00:47:16,400 --> 00:47:19,120
whole algorithm thing, which I 
don't fully understand, it helps

906
00:47:19,120 --> 00:47:21,560
bring our show to other people. 
We really appreciate that. 

907
00:47:21,560 --> 00:47:24,680
Also, you can find and follow us
and hopefully either be 

908
00:47:24,680 --> 00:47:27,640
entertained and informed by us 
on social media wherever we are.

909
00:47:27,880 --> 00:47:31,120
And we love to hear from our 
listeners in our and especially 

910
00:47:31,120 --> 00:47:33,760
as we get to our Ask Us Anything
episodes at the end of every 

911
00:47:33,760 --> 00:47:35,440
month. 
So if you want to get in touch 

912
00:47:35,440 --> 00:47:37,800
with us, please follow us on 
social media. 

913
00:47:38,000 --> 00:47:41,120
You can comment, you can shoot 
us Adm and you can e-mail us, 

914
00:47:41,120 --> 00:47:43,080
which we do monitor. 
Our e-mail is 

915
00:47:43,080 --> 00:47:49,600
contact@strongerweekly.com. 
againthatscontact@strongerweekly.com.

916
00:47:49,600 --> 00:47:52,040
And we love to hear from you. 
So please, if you have something

917
00:47:52,040 --> 00:47:55,040
to say, as long as it's 
positive, shoot us a message. 

918
00:47:55,280 --> 00:47:57,360
And that is it for our episode 
this week. 

919
00:47:57,360 --> 00:47:59,320
Thank you so much for joining 
us. 

920
00:47:59,320 --> 00:48:02,680
We hope this episode helped you 
grow stronger weekly. 

921
00:48:02,680 --> 00:48:05,200
Please share this with a friend 
or family member if it can help 

922
00:48:05,200 --> 00:48:08,120
them as well and we will see you
next time. 

923
00:48:08,320 --> 00:48:09,120
Be strong, folks.