0:04

Hello and

0:04

welcome to a another exciting

0:07

episode of Bridge the Gap where

0:07

we're balancing life through

0:11

health, wealth, business and

0:11

relationships. Alright welcome

0:18

to the show. My name is Colton

0:18

Cockerell. And with me, I have

0:22

my lovely co host, Miss Trisha

0:22

Stetzel Trisha, what is going

0:25

on?

0:25

Hey, everyone

0:25

super excited to be here this

0:29

month. As a reminder, we're

0:29

focused on health. And today

0:33

we're going to talk about the

0:33

misconceptions of working out

0:37

and who better to have on the

0:37

show to talk about working out

0:40

and Fil Silvas, the owner and

0:40

personal trainer for OTG

0:44

fitness. Hey, Fil, welcome to the show.

0:46

What's up, thanks for having me on.

0:48

And we love having to fill but before we jump in, we do got to give a

0:50

shout out to our sponsor and say

0:53

sponsor, today's show is brought

0:53

to you by Sharer McKinley Group,

0:56

LLC. So Fil, with that being

0:56

said, let's go ahead and jump in

1:00

get a lot of questions for you.

1:00

A lot of people it's the new

1:02

year, people probably have a ton

1:02

of questions on how do I work

1:05

out or they might just be trying

1:05

it and they're doing it the

1:07

wrong way. So we want to make

1:07

sure that we give some education

1:10

on the proper way to do it. So

1:10

first question, how many times

1:13

per week do I need to work out?

1:17

Um, we say, here's

1:17

what we say OTG, we say that

1:21

four days per week is ideal. And

1:21

this is structured workout. And

1:27

what I mean by structured workout means that you have a plan in place, execute the plan,

1:29

and you're done. So we say four

1:34

is ideal. Three is good, two

1:34

will get the job done. But that

1:39

being said, little caveat, we

1:39

want you to be active every day.

1:45

That means four structured

1:45

workouts, we're weightlifting,

1:49

something along those lines, but

1:49

seven days a week we do we do

1:53

want to be generally active. So

1:53

it's kind of a kind of a two

1:57

part answer. But that's what we

1:57

believe is best because we're

2:01

about more frequency over

2:01

duration mean, we want you doing

2:04

something active pretty much

2:04

every day.

2:08

So can you can

2:08

you kind of expand on the on

2:10

active, what do you mean just

2:10

like walking potentially, or

2:13

going for 30 minute

2:13

walk outside, take your dogs for

2:16

a walk, play basketball with the

2:16

kids run up and down your

2:20

stairs, I don't know. Just you

2:20

know, some people like to do a

2:25

step goal. I think that that's

2:25

really great. People use the big

2:27

round number 10,000 steps a day,

2:27

I think that that's a that's a

2:31

great goal. So it can be Yeah, a

2:31

walk with the kids walk with the

2:35

dog playing fetch with your dog

2:35

outside, you know, move just

2:39

moving around a little bit not

2:39

sitting all day, even for some

2:43

people, it can be really helpful

2:43

to want instead of doing one

2:46

long walk, man, I can't fit that

2:46

on my schedule. Or maybe you

2:50

can't even walk for 30 or 45

2:50

minutes without your knees

2:53

hurting or your hips or

2:53

something like that. And

2:56

personally, what I like to do is

2:56

break my walks up throughout the

2:59

day. So I go on multiple 10

2:59

minute walks outside, so you're

3:03

outside in the sun every day and

3:03

a really good way to time that

3:06

is just every time you eat, go

3:06

for a walk, because most people

3:10

eat three, four times a day. If

3:10

you eat, that's your trigger. I

3:15

can't really snap that good.

3:15

Maybe a little better, I don't

3:17

know. But yeah, every time you

3:17

eat, that's your trigger to go

3:21

for a 10 minute walk. And if you

3:21

do that three times a day,

3:24

that's 30 minutes of walking. So

3:24

that's one really good way to

3:28

get some activity and

3:29

I like it. So

3:29

Fil, what I hear you saying is

3:32

get your rump out of your chair.

3:32

Yeah. And out from behind zoom,

3:36

take yourself outside, get some

3:36

sun in your eyeballs, right and

3:40

some vitamin D on your skin. And

3:40

I know that that can be that can

3:44

be hard for a lot of people who

3:44

are working from home, right? So

3:48

making it making it a habit is

3:48

definitely important. So those

3:52

three or four days a week where

3:52

you're actually doing a

3:55

regimented workout, how long are

3:55

those workouts? Or how long

3:59

should I be doing a workout for?

4:01

So we'd like to 30

4:01

to 45 minute range. A lot of

4:04

people say an hour and that's

4:04

totally fine. But the problem is

4:08

finding an hour out of your day.

4:08

And I've found working with

4:12

hundreds 1000s of people at this

4:12

point that working out at home

4:17

is really good. But it can be

4:17

helpful. But getting away from

4:22

home can also be super helpful.

4:22

So we're more fans of going to

4:28

the gym or going to the park

4:28

down the road and taking some

4:32

light dumbbells with yourself

4:32

like that getting out of the

4:35

house. That way it changes your

4:35

mindset from your place of

4:39

family or even your place of

4:39

workout. People talk about

4:42

having an office in their home.

4:42

So it's like they only go to

4:45

their office to work. Well. It's

4:45

the same thing when it comes to

4:48

your workouts. And the problem

4:48

with having an hour long

4:51

workout. is once you take the

4:51

time to go somewhere. Workout,

4:57

take the time to get back home.

4:57

Shower and everything, we could

5:01

be talking about hour and a half

5:01

or two hours, right. And now

5:04

that's why it's so difficult.

5:04

But if we shorten the workout to

5:08

30 to 45 minutes, 45 minutes

5:08

being, you know, on the longer

5:12

side, 30 minutes being kind of

5:12

that minimum barrier to entry,

5:16

hopefully, we can get everything

5:16

done and actually still fit it

5:21

in our day. And we're also in

5:21

general fans of frequency over

5:26

duration, meaning that we'd

5:26

rather you work out four days a

5:30

week for 30 minutes, then twice

5:30

a week for an hour, the benefits

5:34

are going to be much more

5:34

substantial. And we're also

5:38

going to actually build the

5:38

habit, you probably know as good

5:41

as anyone, you're not going to

5:41

anything you do once or twice a

5:43

week, you're not going to build

5:43

the habit, we want exercise to

5:47

be a regular part of your day.

5:47

And exercise needs to be as

5:51

normal as clocking into work,

5:51

then until it is you're going to

5:54

have a difficult time. So we

5:54

want to build that habit faster.

5:58

And I guess one one more note

5:58

that something that I like to

6:03

talk to people about that an

6:03

analogy that can be really

6:06

helpful, I guess is let's say if

6:06

it takes you 100 workouts, to

6:11

get into the groove and workout

6:11

to be easier, would you rather

6:14

that take six weeks, or six

6:14

months, you know, get into the

6:20

groove faster, and your benefits

6:20

will be better.

6:23

So then now

6:23

let's talk about that exercise

6:26

for that workout. What is the

6:26

best exercise specifically

6:29

people are trying to lose

6:29

weight. So what are the best

6:32

exercises that you've come

6:32

across that you think would be

6:35

very helpful to lose weight.

6:36

So when it comes to

6:36

exercise, the most beneficial,

6:41

the best bang for your buck is

6:41

definitely going to be strength

6:44

training. So we're using weights

6:44

we're using bands are using our

6:48

body weight. And that is what's

6:48

going to get us the most bang

6:52

for our buck, because we want to

6:52

build muscle, which will later

6:56

help us lose fat, and something

6:56

that I really want everyone to

7:00

understand. And I am pretty

7:00

straightforward people and they

7:03

come here to sign up and stuff

7:03

like that. If you want to lose

7:07

weight, you don't work out to

7:07

lose weight, you work out it's

7:12

part of weight loss. But the

7:12

weight loss itself is going to

7:16

come more in the lines of your

7:16

eating habits, you exercise, the

7:20

main goal of exercise should be

7:20

to get stronger, feel better,

7:26

have more energy, and be more

7:26

confident in yourself, that

7:30

confidence will then bleed into

7:30

having better eating habits.

7:35

Because fitness is very

7:35

exponential. And what I mean by

7:38

that is when you start working out, you're going to automatically eat a little bit

7:40

better. And when you eat better,

7:43

you're going to feel better,

7:43

when you feel better, you're

7:45

going to work out more, and it's

7:45

this constant exponential cycle

7:49

up. So not to say that exercise

7:49

doesn't help weight loss because

7:53

obviously it does, but don't

7:53

make weight loss your main goal

7:58

for going to the gym and working

7:58

out it should be to to build

8:02

muscle gain confidence and feel

8:02

better about yourself. And then

8:06

we'll lose weight through

8:06

through eating habits. So that's

8:09

just that's just my belief. And

8:09

I've seen it work for a lot of

8:12

people.

8:14

It can't outrun

8:14

the fork. Right, right.

8:20

I lost almost 100

8:20

pounds myself and zero exercise,

8:24

you know, other than just like

8:24

normal daily, daily stuff that

8:28

people do, but no structured

8:28

exercise during my personal

8:32

weight loss journey. So I'm

8:32

really big on the diet side of

8:35

things when it comes to the weight loss itself.

8:37

You know, but

8:37

But working out working out is

8:39

important. And, like you said

8:39

from the feeling good aspect

8:42

from longevity, all that other

8:42

stuff. So absolutely weight

8:44

loss, dieting, it's how

8:46

you it's how you

8:46

complete the circle. Yeah, you

8:49

know, you got to exercise. And

8:49

then it's all it's all compounds

8:53

on top of each other like

8:53

compound interest, you know, I'm

8:55

saying

8:57

talking my language? Yeah, see,

8:59

I knew I could relate something in there.

9:02

So I, you talked

9:02

about strength training. And I

9:05

know and some people may not

9:05

know this. So I'd like for you

9:08

to talk a little bit about it.

9:08

It's kind of a two parter. But

9:10

strength training is also

9:10

important for aging people,

9:14

people who are older so let's

9:14

talk a little bit more about

9:18

aging folks and strength

9:18

training but also pepper in the

9:21

cardio, is there a place fill

9:21

for cardio in the workout? And

9:26

where where does what role does

9:26

that play?

9:29

I would say this

9:29

drink is more important for the

9:32

aging individual. Because the

9:32

older that we get, the harder

9:38

and harder it becomes to gain

9:38

muscle. At some point. You know

9:43

in the cycle, it becomes

9:43

extremely difficult to gain

9:47

muscle. And our goals change

9:47

actually, from gaining muscle to

9:53

maintaining the muscle that we

9:53

have, actually, you know people

9:57

that are getting into their 50s

9:57

60s 70s Is it possible to gain

10:01

muscle, of course, is it hard,

10:01

it's much harder than someone

10:07

you know, in their 20s, or even

10:07

30s. So at some point, the goal

10:11

is kind of change actually to

10:11

just maintaining the muscle that

10:14

you have. And strength training

10:14

is the only way that we can do

10:18

that. And as far as cardio is

10:18

concerned, there's always a

10:20

place for cardio for heart

10:20

health. Remember that our heart

10:23

is a muscle, just like your

10:23

biceps, they're, they're a

10:27

different type of muscle, for

10:27

sure biceps or skeletal muscle,

10:30

you know, it's a different type

10:30

of muscle. But at the same time,

10:34

your heart still needs to be

10:34

trained. And you need to get

10:36

that heart rate up, push that

10:36

threshold high, as often as you

10:41

comfortably can. Obviously,

10:41

don't overdo it, consult with

10:45

your doctor before you you know,

10:45

do high super, super high

10:49

intense, you know, workouts that

10:49

are really getting your heart

10:52

rate up, especially if you're an

10:52

older individual. But there's

10:55

always a good place for cardio

10:55

and training the heart for sure.

10:57

But strength training for the

10:57

aging individuals exponentially

11:02

important

11:03

in adding to

11:03

that I actually know, I don't

11:06

wanna say quite a few people,

11:06

but a handful of people who

11:08

actually believe that they don't

11:08

they don't do a lot of weight

11:11

training, they think that cardio

11:11

alone will help them lose

11:15

weight. Can you kind of expound

11:15

on that and the misconception of

11:18

cardio overweight training?

11:20

Yeah, I would say

11:20

that's, that's probably a huge

11:23

misconception and a big problem

11:23

that people believe that people

11:27

have, because muscle tissue is

11:27

what is going to help you lose

11:33

weight and keep it off. Even

11:33

more important than losing

11:36

weight is keeping it off. I

11:36

don't have the like statistics,

11:40

right next to me. But off the

11:40

top of my head, I want to say

11:43

it's like over 91% of people

11:43

that lose significant amounts of

11:48

weight significant mean 30

11:48

pounds or more 91% of people

11:52

that lose 30 pounds or more,

11:52

gain it back within three years.

11:56

And that's probably because they

11:56

just ate less and did more

12:00

cardio. Now, if they would have

12:00

been strength training, gaining

12:05

muscle, that's how we that's how

12:05

we kind of raised the metabolism

12:10

like it's deeper than that. But that's the easiest way to think about it. In layman's terms, the

12:12

way people think of metabolism

12:15

that like I want to be able to

12:15

eat more without gaining fat.

12:18

The way that you do that is add

12:18

muscle mass. Muscle mass is

12:23

active tissue, which requires

12:23

calories just to maintain the

12:28

muscle that you have. So the

12:28

more muscle you have, the higher

12:31

metabolism, the more calories

12:31

you can consume without gaining

12:36

weight. So if someone that lost

12:36

significant amount of weight, 30

12:40

pounds or more core to also be

12:40

lifting weights and gaining

12:43

muscle, then they could continue

12:43

to consume more calories without

12:48

gaining their weight back. So

12:48

skipping the weight training,

12:52

you might not feel it now. But

12:52

three to five years from now,

12:57

you're going to feel the difference, because that way it's going to start creeping

12:58

back on.

13:00

So I think that's probably one of the most interesting things I heard

13:02

today. So you're saying that

13:05

that just having more muscle

13:05

naturally, is you're burning

13:08

more calories, or you need more

13:08

calories to fuel that muscle?

13:11

That's right. And so and so that

13:11

weight loss that's just not like

13:14

what I've heard with cardio and

13:14

you're running. Is it true that

13:17

when you're running, that's when

13:17

you're burning all that, that

13:19

that fat and then potentially

13:19

when you stop it stops, whereas

13:23

lifting weights that lasts for

13:23

hours, the breaking down of

13:26

muscle and the building back up,

13:26

and that's burning calories

13:28

continually. Is that true?

13:29

Yeah, there's something to be said about that. That's actually it's called

13:31

EPOC. It's an acronym that

13:34

stands for excess post exercise,

13:34

oxygen consumption, which is

13:40

EPOC, which is the effect of

13:40

continuing to burn calories,

13:45

consume oxygen for the time

13:45

after your workout. Now a hit

13:49

cardio session, heart rate up

13:49

and down, heart rate up and

13:51

down. There is a small effect of

13:51

EPOC there. But it's going to be

13:56

even better on the weights for

13:56

sure the string training part of

13:59

it is going to get that EPOC even higher.

14:02

Oh, I love it.

14:02

That's great. Right. So I had to

14:04

get this out of my brain Fil

14:04

while you were talking about

14:07

that. I was drawing a parallel

14:07

to us Texans who have St.

14:11

Augustine on our lawn. Right.

14:11

It's not about killing the

14:14

weeds. It's about feeding the

14:14

St. Augustine. St. Augustine

14:20

will be stronger. Feels like I'm

14:20

not getting it at all. Texans

14:25

are listening to this and

14:25

they've got St. Augustine grass,

14:28

they will for sure. It really is

14:28

about feeding, feeding what you

14:31

want to grow, right? That muscle

14:31

right is what's really going to

14:36

help us lose that weight is what

14:36

it sounds like. So what what

14:40

about belly fat? What's the best

14:40

way to get rid of that stubborn

14:43

belly fat?

14:44

So we're gonna go

14:44

back to the diet a little bit.

14:47

It's for sure in the diet side

14:47

of things is how you're going to

14:49

lose that obviously the exercise

14:49

is going to help and then when

14:53

it comes to the way that you

14:53

gain fat and lose fat.

14:56

Unfortunately, there's a genetic

14:56

piece to that. And so I always

15:00

tried to ingrain into people's

15:00

mind is, over time as you've

15:04

been gaining weight, it's likely

15:04

that your body grew and you

15:09

gained weight in certain areas

15:09

before other areas, right? So

15:15

the body loses weight in the

15:15

same fashion, it's all going to

15:21

be proportion. So there's no way

15:21

for me to prescribe you

15:24

something that says you're going

15:24

to burn only belly fat, or

15:29

you're going to burn only thigh

15:29

fat, or you're going to burn

15:32

only arm fat. Unfortunately,

15:32

that's not really a thing. You

15:36

definitely can, you know,

15:36

exercise more in those areas and

15:40

gain more muscle which will help

15:40

you shape those certain areas.

15:44

But as far as losing fat from a

15:44

certain area, not necessarily

15:47

possible. Unfortunately, the

15:47

reality of the situation is that

15:51

you're probably going to lose

15:51

weight in the same way that you

15:56

gained it.

15:56

Fil just saved a lot of people a lot of money. Trisha, you want to take us out?

15:58

I love it.

16:01

Yes. Hey, Fil,

16:01

thanks so much for being with us

16:05

today. We really appreciate your

16:05

knowledge and sharing that with

16:08

our listeners. And for our

16:08

listeners if you want to get in

16:11

touch with Fil Are you want some

16:11

more information about OTG

16:14

fitness please check out the

16:14

show notes below. And tune in

16:18

next week for another exciting

16:18

episode of Bridge the Gap when

16:21

we talk to Chelsea Ward about

16:21

good sleep habits.

16:24

Thanks again for tuning into this week's podcast. Don't forget to

16:26

subscribe and share this podcast

16:29

with the most important people

16:29

in your life. Colton Cockerell

16:32

with Sharer McKinley Group, LLC

16:32

is located at 820 South

16:35

Friendswood Drive Suite 207

16:35

Friendswood, Texas 77546 phone

16:38

number to 281-992-5698.

16:38

Securities and investment

16:41

advisory services offered

16:41

through NEXT Financial Group,

16:43

Inc. member FINRA/SIPC Sharer McKinley Group is not an affiliate of NEXT Financial

16:45

Group, Inc.