0:03

Welcome everyone to the R. P. Strank podcast.

0:05

I am Nick Shaw and joined by Dr.

0:08

Mike. What's up, man? Nick,

0:10

it's good to talk to you. Happy holidays.

0:12

Merry day after Christmas. Thank

0:14

you so much. I

0:16

ate Chinese food last night, like as a

0:19

Jewish tradition at Christmas. Did

0:21

you have any Christmas ham or gravy

0:23

and potatoes? Here's

0:26

what's really interesting about the holidays. It

0:28

consists almost entirely of sugar and

0:31

saturated fats, like fatty meats.

0:34

Everything has butter and everything has sugar. Like

0:36

it's not enough to do ham. It's got

0:38

to be like honey glazed ham. It's got

0:40

sugar on it. You know,

0:42

um, there were like some cooked carrots

0:44

yesterday, but they were covered in butter

0:47

and brown sugar, which fucking

0:49

tastes amazing, by the way. Carrots are healthy,

0:51

right? Sort of. Mike,

0:54

it got to the point where like, I'm just

0:56

like overeating that stuff. I'm like, I'm,

0:59

I did this prime rib sitting in my fridge right now and

1:01

I'm just like, I don't even want to go eat it. I'd

1:03

fuck that. I sound like such a

1:06

jackass saying that, but like, you

1:08

sound like some of my butlers when they

1:10

are selling the Lamborghinis. Uh,

1:14

I will say there's a very distinct experience

1:16

that some people maybe never, never had, but

1:19

very many people have had, which

1:21

is you've eaten enough,

1:23

super tasty, delicious, junk slash

1:26

hardy quality food that you're

1:28

legitimately interested in

1:30

healthy food more. You're

1:33

in that place right now. Oh

1:35

my God. Yes. Like yesterday, whatever,

1:37

uh, Laurie made a great breakfast. There

1:39

were some like cinnamon rolls, you know,

1:41

covered in frosting and all that. Go

1:43

Laurie. And they were, they're amazing, but

1:46

dude, like I didn't eat anything for a while. You

1:48

know, took a little nap, of course. It's kind of

1:51

after breakfast nap. I love it. That is the

1:53

holidays right there. And then like woke up and

1:55

I just was like, dude, I don't even want

1:57

to, I had like a little fair life milk

1:59

thing. And then I

2:01

had some salad and like some

2:04

pomegranates and I was i just

2:06

want normal food, I wanna feel

2:08

normal like to some yeah no,

2:11

are all this like fatty ham

2:13

and began. Late stage.

2:15

And prime rib who look at me and

2:17

complaining about you know much about food but

2:19

like the a deck. I

2:21

hear you dare ones as percent it's

2:24

a thanks. I think a lot of

2:26

people who are kind of chronically died

2:28

down and I'm the only know Two

2:30

things they know the desire to eat

2:32

or junk flash ultra rates are high

2:34

caloric food and see not having that

2:36

does I met and then they know

2:38

the occasional cheat meal Tpg weeks where

2:41

they have those desires, map and all

2:43

the can imagine as like in an

2:45

ideal world we just swim and rivers

2:47

of chocolate milk with pasta mountains and.

2:50

That's all they ever see and bilic someone's

2:52

intuition is built around that to tell that

2:55

person who mostly healthy almost all the time

2:57

and occasionally it's junk that you can get

2:59

to a point where you're sick of junk

3:02

is just. Intellectually.

3:04

Most people can understand that. it's possible that

3:06

Curb intuitively to very difficult to relate to

3:08

especially if you're in a diet. He like

3:10

watch speak in Nyc of you eat I'm

3:12

sure you've been guided have enough experience bespoke.

3:15

I've had many are times where I've been

3:17

dieting super hard towards the end of of

3:19

Agony Green Leaves and you want your Tv

3:21

show. Were like family and they're eating like

3:23

around the dinner table and are mostly discussing

3:26

stuff and like been sick. One bite of

3:28

like this delicious red sauce pasta with garlic

3:30

bread and then I'll keep talking stomach are

3:32

you talking to see proposed. To seventy eight

3:34

employees like I would would be eating

3:37

about saying anything in that legged battle

3:39

feelings and if you. Only

3:41

know that and you have forgotten

3:43

how it feels to get sick of

3:45

junk food. We actually have in

3:47

our Our Renaissance Woman or Diet book

3:50

we have a whole section on a

3:52

diet reset which is we basically unplug

3:54

from dieting altogether. You'll gain low

3:57

fat, low weight, but it heals the

3:59

psychology to. The point where here and

4:01

mister to transfer we do not want to

4:03

eat young anymore, at least not for some

4:05

time you wanting healthy boy does that make

4:08

dieting a breeze when you want to do

4:10

it in your attempt to do anything else.

4:12

It's the greatest thing ever, but if you're

4:14

always tempted to do all the junk, it's

4:17

really tough to be able to sustain that

4:19

process for last time. I do

4:21

want to formally. I guess

4:23

admit my mistakes and apologize for the

4:25

listeners and stuff that I posted before

4:27

because the things that I like while

4:29

I'm dieting and I've been dating for

4:31

a while at this point where I'm

4:33

at right now I'm just like with

4:35

the fuck is wrong with me that

4:38

sat here. I mean a video on

4:40

time lot like. To.

4:42

Bake, bags of salad and like bunch of fruit.

4:44

north South I just think the thought of that

4:47

it would take be a full twenty four hour

4:49

seat. Or right now. Yes and the

4:51

key seen putting like listen I'm a big

4:53

Santa casein putting I'm in that case in

4:55

putting in a long time some just like.

4:58

I. Do like or knows. The.

5:01

Fair Life milk. Six thirty grams of protein.

5:03

Like you fat, No carbs? That's That's what

5:05

I'm doing at night. And a Psych. Casey

5:08

and Clinic is your diet and to the

5:10

bone. Is. Like this incredibly

5:12

spilling, super nutritious be useful treat.

5:16

When. You're not either To the boom she'd

5:18

seen putting me be more difficult to

5:20

eat and toothpaste like you might just

5:22

eat your fucking can't like second tube

5:24

of toothpaste Before he knew that shit

5:26

I remember trying to he casein' Putting.

5:29

Like a couple weeks after finishing are contest. I

5:31

was looking forward to it and ice or eight.

5:33

Two spoonfuls and I was like I will throw

5:35

up if I put another spoon into my that's

5:37

that he has made a protein shake, put the

5:40

casing putting in the fridge, drank the shake, went

5:42

to sleep the next day, looked in the fridge

5:44

to the case in putting and I was like

5:46

this is just never happening and I think some

5:48

of it but I was just like all good

5:51

intentions didn't occur. But then again the opposite can

5:53

occur with you. Look forward to super junkie foods

5:55

and when you've had enough of it someone's like

5:57

you. I got for pizza. Regulated. Easy?

6:00

Yes. and you have like a slice.

6:02

It is covered in oil. Know like

6:05

more. Do an appetizer and I'm like

6:07

dude, Nope Nope Nope nope Nope. So

6:09

I guess a part of dieting is

6:11

understanding how you feel about dying because

6:13

two things. one. To. Be

6:15

noted and to let it reflect on

6:17

how diverted you are, but also not

6:19

to be ignored but to be contextualized

6:22

in i know we one of these

6:24

junkie things but I shouldn't have them.

6:26

Ah, So. It's it's a

6:28

tough ban on sometimes because he has to

6:30

be both recognizing that like guess if I

6:32

really want June mean be means on my

6:34

diet city with a couple of other factors

6:36

integrated as a high. Need

6:38

any to back off this thing soon. But also

6:41

the fact that looked like when you're at the

6:43

tail end of A.yeah free will rescind. You're gonna

6:45

want to eat french fries for every conceivable he

6:47

will. Verdicts: M S: not a good idea to

6:49

do you know, one hundred percent. It's

6:52

stance is while just. In

6:54

the Psych this a normal assists how. Discuss.

6:58

The standard practice for the most part. Like. Candy

7:01

Cookies or to Sadie meets like?

7:03

Isn't it the same were after

7:05

the holidays I have to imagine

7:07

to cycle rise and people getting

7:09

sick probably a curse, just piss

7:12

poor nutrition mostly born exercising, doing

7:14

sanford by the way I'm and

7:16

like act of rest this week

7:18

and from the site. So.

7:20

We're not to be training for this one some

7:23

like. Do Who's

7:25

to say two to three hour block

7:27

that use consists Yeah like. Yeah,

7:30

I'm actually training today for the first time

7:32

and like half a week because I finish

7:35

like a peak their cool photo shoots and

7:37

yeah yesterday I was like what is missing

7:39

from my life. oh that's right, trying hard

7:41

physically and feeling tired of source that something

7:43

to you and I've been doing our whole

7:45

lives so it really is completely I'm by

7:48

aliens has not to be doing it. and

7:50

an interesting enough almost every a listener this

7:52

podcast is gonna like modern agree with us

7:54

but there are we more people on the

7:56

world but actually don't have a connection to

7:58

that side of things. To then

8:00

the idea that you suffer and try and

8:03

hurt physically as like, while. Oh

8:05

fuck that and you're like advocates tough

8:07

sometimes. but he gives you this awesome

8:09

sense of peace and balance and and

8:11

purpose that ah that you just don't

8:13

get without it. And I just don't

8:15

know sometimes how people go without that

8:17

kind of stimulus in their life and

8:20

and continue on. Which. To the

8:22

point of today's podcast. Is.

8:25

Training do's and don'ts war

8:28

for the New Year in

8:30

the New Year's resolution. Yeah

8:33

I have little list. I checked it twice, something

8:35

something naughty or nice and I have some doubts.

8:37

And then the don't' We start with adults and

8:39

then for each don't we say? On the other

8:41

hand, how do you do this thing We think

8:44

mecca we ready for that sort of. Early

8:47

out. One more joke that a routes think

8:49

it may have had to make them as

8:51

podcast. he appreciates. I'm Mrs are invited me

8:53

to go to a movie later today. My

8:55

dad's on town is gonna leave tomorrow on

8:57

him from a debt is pretty bored down

8:59

here so he's gonna join us. The name

9:01

of the movie is our. Boys

9:04

in the Boat as it an adult films

9:06

well I said wilson except me that have

9:08

to worry I'm like. The. South movie

9:10

that would be based in shell

9:12

see in my career knows a

9:15

thing or two about a tail.

9:17

Ah us, the issue are frequent

9:19

that area quite obvious as time

9:21

in New York City. Too

9:23

often. Really a lot of people my family

9:25

would say, but it was really fun. Hum,

9:29

what the hell is a movie about

9:31

mates? If it's about something rowing out

9:33

or know I'd add diagnostic a sports

9:35

movie Guess is. As for coming of

9:37

age sports tail. On. A

9:39

Rolling Me Something do the Olympics

9:41

something like the whole stood I

9:43

like I can watch. Infinite.

9:46

Number of motivational sports movies probably

9:49

in a row. Should never gets

9:51

old man. I'm sure you love shit

9:53

like that, right? Now I'm

9:55

sure it'll be good. Sort of a good.

9:58

Birds Immediately heard that. I

10:00

don't Isis, I can't move. News: Fourteen year

10:02

old Nick comes into play and he's never

10:05

never left a snake. Those jokes and I

10:07

got a poison. The folk software that I

10:09

had a meat li picture you in my

10:11

hand, them sake softball to swap. not losing.

10:14

too easy to. I prefer men and a

10:16

ship and it's bigger and there. And then

10:18

I actually got to the point where I

10:20

want some your You tube videos and like

10:23

I'm on my surprise when you'll say something

10:25

like that that I has an obviously like

10:27

sexual innuendo joke and then you don't use.

10:30

Or mike. Or my oculus is

10:32

merely as like I'm waiting for it

10:34

and wait for weeks or so it

10:36

didn't allow. Sometimes you know if it's

10:38

if if I said on the you

10:40

tube all the sexual innuendoes come into

10:42

my head it would be ninety percent

10:44

sexual innuendos and ten percent everything else

10:46

I got out of. how lot of

10:48

moss to us with it and be

10:50

like a forty five minute video. there's

10:52

a x x six minutes a counter

10:54

he can like the podcast hey all

10:56

right let's gets better. Training Division Don'ts

10:58

isn't don't number one. Is

11:01

don't schedule more days said

11:03

you can sustain week in

11:06

and week out. Of

11:08

the do is do only what you

11:10

can essentially almost definitely make on the

11:13

give a quick example. making them will

11:15

open it up. This.

11:18

Is ultra ultra common. For.

11:20

The New Years Resolution crowd specifically. Because

11:22

there's this air of. It's

11:24

time to get after. Ah,

11:27

and I totally get that it's totally valid. so

11:29

people do. Is that the kind of go a

11:31

little bit overboard, a little overload cause you're excited

11:33

your d trained. You want goals you want to

11:35

achieve? I'm you're not going to? Yeah, Worked. You

11:38

say? Okay, I'm gonna train five days a week. On

11:40

to get my Rpf or to be up. I'm gonna make

11:42

a five week motorcycle or he's one of the preplanned one

11:44

them or modify them and upload. It's gonna be amazed. And.

11:48

And the many from big individuals the

11:50

story ends up going like this many

11:53

weeks you can make five but some

11:55

weeks into Bali making for and some

11:57

we kill of making three. What that

11:59

does to. In mere

12:01

motivation. With. That does to your

12:03

tracking and planning. With that does to your

12:05

feeling about how like are you doing a

12:07

good job. Is

12:10

really just not great him to

12:12

this to that point. It doesn't

12:14

matter how capable you are, you.

12:16

Can. Always is make a goal that that's

12:18

out of your each and making goals that outside

12:20

of he it is generally in motivational psychology considered

12:23

a bad idea what you want to do His

12:25

goals that are challenging but comfortably with your each

12:27

so that you have actually knock them out and

12:29

then include schedule ankles. So I would say to

12:31

people who are scheduling the training as a how

12:34

many days we should I go lift weights as

12:36

a many days as you could almost certainly make

12:38

okay is there we coming up in January every

12:40

March in which you're not gonna be able to

12:42

go three times a week and a good of

12:45

a dude absolutely not like him. I. Can

12:47

make for has almost every okay I

12:49

Am free speech. You could look back

12:51

on three months of training and be

12:53

like I need Fucking Sir Jock a

12:55

willing shit right there. I like you.

12:57

Did it. You. Challenge yourself in

12:59

his you one. But if you go

13:02

for. You. Miss a few sessions.

13:04

Not the biggest deal in the world. Because

13:06

the app lets you roll over your training to

13:08

the next week. Know, prompt, didn't fuck up your

13:10

next week Beatrice I science of it as you

13:12

should. Totally gonna be fine going to make the

13:15

same Regains box Slot clone of They are real

13:17

Like. Missy Work

13:19

Out sucks and if you push you program

13:21

five days a week in this example you're

13:23

just gonna feel like you're not keeping up

13:26

and your probability of just quitting and family.

13:28

The whole thing is a mass and lessening

13:30

of say as the actual results you're going

13:32

to get. are much more

13:34

to do with consistency than they are to

13:36

do with weekly frequency typically consistently for year

13:39

make three training sessions week you going to

13:41

get some funnel shaped our that but if

13:43

you can do five days a week for

13:45

months you two days a week for a

13:47

few weeks realize you don't have what it

13:49

takes to quote unquote work out and then

13:51

you burn out the mess host of the

13:53

year you know training anymore hand july start

13:55

a couple times you'll six days a week

13:57

i wasn't enough a challenge and then you

13:59

burn And you have almost nothing to show for

14:01

it. So like the big advice here the don't

14:04

is don't schedule more days And you can sustain

14:06

the do is do do what you can

14:08

definitely make Set yourself

14:10

up to win The challenge is more in

14:12

the consistency than it is in how many

14:14

days a week you train because you're gonna

14:17

get great results either way To

14:20

me, this is the exact same one as

14:22

we started two podcasts ago with the do

14:24

lose weight slowly Don't lose too fast. It's

14:26

like the exact same psychological mechanisms behind it

14:29

But I mean I can't I've had this conversation numerous

14:32

times with people I still do over there like hey

14:34

You know I'm getting back into it Like I really

14:36

think I should do four times a week Like

14:38

does that sound okay and I'm like I can I don't know

14:41

you tell me like can you do that every week? Well, you

14:43

know, it's gonna be tough Do

14:45

three you're gonna get great results

14:48

Guess what if you have the free time on

14:50

that fourth or fifth day, they go do some

14:52

cardio. Yeah, there's no downside in

14:54

that Yeah Yeah, and then you get

14:56

all your lifting in which is probably the most important

14:58

part Yes, and if you have that extra

15:00

time to go walk for

15:03

an hour like I don't know go do

15:05

whatever cardio modality You actually enjoy But

15:08

yeah, I kind of percent man that the psychological I

15:10

can't imagine trying to train five times a week

15:12

and then consistently not being able to get it

15:15

You're gonna fall off after two three weeks. So

15:17

many people fall off because it's

15:20

the psychological insult of considering yourself

15:22

a failure Self-efficacy Yes.

15:24

Yes your self-efficacy drops because you consider

15:26

yourself someone who cannot make it like

15:29

they said you're essentially You

15:31

are not fulfilling a promise to yourself and

15:34

that generally people say is not a good

15:36

idea motivational psychology number two Very

15:39

similar so not as long of a

15:41

conversation, but absolutely where they mention don't

15:43

schedule in longer workouts than you

15:45

can sustain and my Their

15:48

contrary of to do it

15:50

just says come on like folks

15:54

if you are training on your lunch hour In

15:57

Your lunch hours An hour long and maybe that gives you

15:59

forty? Minutes actually dream might have you know

16:02

travel to and from the damage our into.

16:05

She's getting one workout. Good starts to get back.

16:07

To be like. An hour long. our fifty

16:09

minutes long you can have to start cutting it

16:11

off. Units are missing lifts you can as if

16:13

the very least push a much our gonna have

16:16

to worry about it. So whatever it

16:18

is that. Duration of work out that you

16:20

chose. The duration should fit

16:22

your schedule and you should never feel

16:24

like you're rushing to Not Russia warm

16:26

ups because you will. Multiply.

16:28

The probability hurt. Don't rush or less the

16:31

rest breaks because that severely degraded a quality.

16:33

Be lifting it is a bit big tracking

16:35

problem again the more the store here is

16:37

the same with scheduling more days and you

16:40

can sustain shoes or work out to ration

16:42

that you can for sure make and then

16:44

he won't have to worry about a pure

16:46

thoroughly. Another really cool tip for if use

16:48

me or be hypertrophy up if the app

16:51

increases your volume from this week's about next

16:53

week and youth relations committee more time manual

16:55

he reduce the volume. Or

16:58

is the workers are getting really long? On

17:00

the muscle groups when you're writing a workloads. Give

17:03

your rating like this is that you

17:05

know as much as I can handle

17:07

whatever that rating has Forgot what? It's

17:09

my limits. Push my limits. Algorithms

17:12

design such that it is say push my

17:14

limits. Ninety nine times out of

17:16

on, but it will not increase your volume

17:18

the next week for that muscle group. So

17:20

if you're pushing your limits as far as

17:22

time, Rate. Every workout this

17:25

post my limits and it will stop.

17:27

It exits is the marginal utility of

17:29

adding more sets. And screwing

17:31

up your schedules. Worth the extra sets.

17:33

Volume and law. Separate Three. He.

17:35

And a consistent long term approach?

17:38

Absolutely not. And so. Why?

17:40

were mentioning there's a miss that nick like

17:42

you and i have very similar upbringing and

17:44

kinda in michigan but the you know athletic

17:46

some sort of how you deal with motivation

17:49

and stuff and i'm sure he got the

17:51

same idea as like you gotta work scottish

17:53

eat the other guys live in an hour

17:55

after the computer from our trusty he least

17:57

three hours you there for an hour for

17:59

three hours in 15 minutes. You got to outwork the

18:01

other guy. You got to work twice as hard. And

18:04

that idea that these long workouts cook you

18:06

and they're the ones that get you great

18:08

is just not true. And that a workout

18:10

consistently several times a week, it's 30 to

18:12

45 minutes long, it's going to get you

18:15

an unbelievable long-term shape. And if

18:17

you think there's some kind of shortcut to getting in

18:19

great shape by going to the gym for an hour,

18:21

an hour and a half to two hours, the

18:24

return on investment becomes a very, very small

18:27

after a certain amount of time. And so the

18:29

idea that you have to work out for a long

18:32

period of time is a myth. How

18:34

do I know that people still think like this? Nick, when

18:36

people find out that you like maybe you're traveling, maybe meeting

18:38

friends and family, I haven't talked about, how

18:40

often do you get the question of one

18:43

of two questions? How many times a week do you work out? And

18:46

how long are your workouts? I get that shit

18:48

all the fucking time. People look at us and

18:50

you know, you're IFB pro, they

18:53

just assume it has to be some kind of astronomical

18:55

number. Like they know that other people in the gym,

18:57

maybe like them work out for like an hour, right?

18:59

Most people work out for about an hour. They look

19:01

at your physique, you know, 225

19:03

pounds of abs and veins. I think a lot

19:05

of people's intuition is like, clearly this guy does

19:07

four hours of training a day. Like he has

19:09

to. And that's just not how that works. The

19:12

real hack is you've been doing this for

19:14

a generation. That's how come you're really jacked?

19:17

You know, supplements and all the complexities of

19:19

that of course, but it's like the big

19:21

factor that you can control in most cases

19:23

is consistency and how long you're in the

19:25

gym for. It measured in the years, not

19:27

at hours. And I think most people just

19:29

have a totally backwards intuition about this. A

19:33

hundred percent. I mean, you

19:35

probably have been training for an actual generation, 25 years.

19:37

I'm not quite at that. I probably started

19:39

when I was like maybe 12 or so and I'm 36. So

19:41

almost there. But yeah,

19:43

that's absolutely the case, man. If someone asked me, I'd

19:46

be like, yeah, I mean, when I was

19:48

training for last show that it's six

19:50

days a week, about an hour, each

19:52

lifting session, maybe a little bit over for legs,

19:54

75 minutes

19:56

max. Now that

19:58

doesn't count doing. cardio, which should, you

20:00

know, maybe be 30, 40. Well, that's a,

20:02

that's a different story, but you don't do your cardio at the gym.

20:05

Anyway, you do it during other times. So, but

20:07

I think people make like people

20:09

think it's two, three, four hours a day. Um,

20:12

and here's the thing specifically with hypertrophy training.

20:16

If you're doing technical sport, tennis,

20:19

soccer, a jujitsu, the technical

20:21

stuff take you can recover from so much of it

20:23

and it makes you better the more of what you

20:25

do to a really high point. But

20:27

yes, a professional jujitsu athlete will

20:29

train 20, 30 hours a week. And

20:33

hypertrophy training after you

20:36

get pumped and fucking sore and tired, there

20:38

is no more point in being in the

20:40

gym and the returns on your investment where

20:42

they're insanely small, neutral or

20:45

negative. Um, so I

20:47

think a lot of people think it's just an

20:49

additive effect, but in reality, it's like, look, you

20:51

train six days a week for an hour, hour

20:53

and a half each time, that's about as much

20:55

as anyone should be training in the professional bodybuilding.

20:58

And if you look at pro bodybuilders, most of them don't

21:00

even do that. Most providers train five times

21:02

a week. And even train four times a week. And

21:04

then the other workouts are one and a half, two hours long,

21:07

but most of that is spent talking to people or resting between

21:09

sets, it's not even some kind of high pace. So if they

21:11

want to condense the workout, they can mostly do it an hour

21:13

and a half. And it's just not

21:15

much more training because after you've checked a box

21:17

of training, it's the recovery. That's important. It's the

21:19

nutrition. That's important. It's a supplementation. That's important. And

21:22

most important of all is the consistency. So

21:24

if you get on yourself for this new resolution

21:26

and you're like, dude, I got it. I got

21:28

to go to the gym two hours a day,

21:30

five days a week, you are shooting yourself in

21:32

the foot. Do not do that to yourself. Even

21:35

if you can only make it half an hour,

21:37

because you're consistent and your diet is on point,

21:39

you will get fucking great results after months of

21:42

consistency and application. So don't worry about how long

21:44

you're at the gym. Yeah. I'm glad you made

21:46

that, um, that clarification

21:48

between the technical aspects of sport, because when

21:50

you started out, you're like, you

21:53

know, you can't just train more than the

21:55

other person, so to speak in lifting sense.

21:57

Yes. But in the technical sense. There's

22:00

probably a little bit more merit to that because I immediately

22:02

thought of like the, I

22:04

forget who said it, but it was about Kobe Bryant.

22:06

You know, this guy showed up to the gym at

22:08

like five in the morning or something like that. I

22:10

think he's going to head start on everybody. Kobe Bryant's

22:12

already in there and he's already got a sweat going

22:14

and he's already been going and you're just like, holy

22:16

shit. And then the other thing that immediately jumps

22:18

in mind is one of the first times that

22:21

I'd really noticed this difference in just overall

22:23

time training spent in the gym was

22:25

when I started working with Rich Ronning. This is, I don't know,

22:27

17, 18. That's a number of years ago.

22:30

You know, like whatever. Yeah. I'm used to working out

22:32

an hour a day. No big deal. Maybe sometimes two

22:34

hours if I was doing something else, maybe I'd do

22:37

some jujitsu or something. I mean, you guys are in

22:39

the gym three, four hours a day. Every

22:41

single day. Professional crossfitters. Yes.

22:43

Professional. Yeah. And you

22:47

can get the body of a professional crossfitter

22:49

with about one 10th of the work. Will

22:52

you win the CrossFit games? No.

22:55

Uh, but will you look like a pro crossfitter?

22:58

Yeah. Almost as in 90%

23:00

of the pro fitness industry looks

23:02

as good or better than a crossfitters, they don't

23:04

train nearly as much. And if they

23:06

trained more, they wouldn't look better. They would look worse because

23:09

CrossFit has elements of hypertrophy and strength,

23:12

but tons of technical elements. Oh, yeah.

23:15

And they do multiple daily workouts and all this other stuff.

23:17

It's a very different training for body

23:19

composition slash strength versus training for sport,

23:21

sport. And, uh, I think people

23:24

get it twisted. So we're here to tell you. Whatever

23:26

you can make. If you go hard,

23:28

you're going to do just fine and get really great results. Do

23:30

not feel like you have to be in there for hours and

23:33

hours and hours. Otherwise it's just not going to pan out for

23:35

you. Yeah. I mean, even on that note, if you're someone that

23:37

goes across the class of one hour a day, but you go

23:39

like, it's the same advice here. You can

23:41

make it to four classes a week, maybe

23:43

even three. You're gonna, like,

23:46

you're going to be good. Yes. The

23:48

people that get good results,

23:50

especially in body composition, gaining

23:52

muscle, losing fat in your

23:55

CrossFit box. Over a year are

23:57

going to be the people that when you're there at whatever. morning

24:00

time or afternoon time with the group. They're

24:02

almost always there, whatever number of

24:04

days. Like you're there

24:06

and Sandy's there Monday, Tuesday and

24:08

Thursday, basically every week. She's only

24:11

there for 35 minutes. Basically every week

24:13

she's there for those three days. And sometimes she's there a fourth.

24:16

But that's who's getting in shape. It's not the person

24:18

that in the first two weeks of their resolution, they're

24:20

there for AM and PM workouts the first five days. I can

24:23

almost bet you know those people get fucking through it because it

24:25

just burned out. So it's

24:27

definitely something to know. Marathon

24:29

not a sprint? And

24:32

if you think about it, in the time duration

24:34

it takes, even that

24:36

analogy is a great analogy, but it's

24:38

off by multiple orders of magnitude. A

24:40

marathon takes hours to run. How

24:43

many hours are you in the gym total over the course of a

24:45

year? Good God. It's like the

24:47

ultimate marathon. It's a lifestyle. Yeah.

24:50

Is a marathon not a sprint? Lifestyle not

24:52

a marathon. All

24:54

right, speaking of lifestyle, next one. Don't.

24:58

Choose a gym or fitness activities

25:00

which are inconveniently far away. This

25:04

is how field of resolutioners

25:06

end up quitting. Do

25:09

choose gyms and activities that are as convenient to

25:12

get to as possible and take the least

25:14

amount of time. This happens

25:16

all the time. Again, for that same core

25:18

reason, we'll be banging on your head about

25:20

for the next half hour, people

25:22

get that challenge mindset. Which

25:24

is a great mindset, but they take it too

25:27

far. By the way, by the way, by the way,

25:29

hey, we've done lots of

25:31

challenges at RP over the years. We're

25:34

actually not doing one this year in 2024. Tell

25:36

me about that. Why aren't we doing one? Consider me

25:38

totally off the loop on our corporate strategy. Well,

25:42

so one, it's just a prioritization thing where

25:44

we've had a new website and all this

25:46

stuff. Like it's just, and

25:49

I mean, if you think about it, like we've

25:51

got a lot of people that have been using

25:53

RP just for years. And

25:56

we've seen the numbers on the challenges kind

25:58

of like dwindle down over the years. And it's

26:01

like, you know, a lot

26:03

of it's, again, I get it. There's a big

26:05

part where people want that motivation and

26:07

that, like, that external motivation that is.

26:10

But we've just found that, like, a lot of

26:12

times it's just people that, like, they've done

26:14

it before. And, you know, if you've done

26:17

the challenge before and you've done well with RP,

26:19

like, I don't know, why, why are we doing

26:21

another one? It's... Yeah. It

26:24

just speaks for a little, like, more of a lifestyle thing.

26:26

Like, yeah, we get it. You can start with a challenge.

26:28

And, you know, that's good, but, like, there's just so many

26:30

fitness people that do that now. I

26:32

think, no, we speak to someone that's a bit

26:34

more serious and more of a

26:37

lifestyle already. So the idea of this, like,

26:39

this challenge starting in January, it's just, like,

26:41

a little... Yeah. Most

26:43

of our people that use our products don't start in

26:45

January. They didn't stop in December. And

26:47

if they took it easy in December or fell off a little bit,

26:49

they all... Most of them know that, like,

26:51

it's a year-long thing. It's a multi-year thing. It's

26:53

a lifestyle thing. It's not a fucking January thing.

26:56

And that January mentality gets people

26:58

to make choices sometimes, like choosing

27:00

a gym that's 35 minutes

27:03

away from your home. Dude, an hour and

27:05

10 minutes in traffic every time you go

27:07

to the gym in total. And

27:10

then the fucking... Some guy's car breaks down five miles ahead

27:12

of you on the freeway, and then you get to the

27:14

gym at 7 p.m. versus 5. You

27:18

haven't had a meal in four hours. You don't even know

27:20

which way is up anymore. It

27:22

wears on you like crazy. Traffic and

27:24

driving wears on you. And

27:26

people have this idea, like, I need a

27:28

serious gym, serious hardcore mentality. I don't want

27:31

to go to the 24-hour fitness or the

27:33

anytime fitness that's five minutes from my house.

27:37

Yeah, plan of fitness is a great choice for so

27:39

many people. And a lot of people

27:41

are like, Duh, man, I want real results. I

27:43

got to go to this big corporate gym with

27:45

all these cool bodybuilding machines. Listen, if you're trying

27:47

to become a pro bodybuilder, really working on your

27:50

physique at the next level, this could absolutely be

27:52

worth the trade-off for you. Jared Feather, for example,

27:54

lives in Las Vegas. He trains

27:56

at like five different gyms and

27:58

he'll go there depending on... like what he

28:00

needs to do and how he's feeling and sometimes

28:02

just need to change your pace. But Jared is

28:05

a professional bodybuilder and also Las Vegas just is

28:07

not that big. So every gym is roughly 15.

28:09

Everything in Vegas is about 15 minutes away from

28:11

everything else. It's kind of a joke, but it's

28:13

a little true. But it's just not true for

28:16

so many of us. If you live in the

28:18

New York City, in the New York metropolitan area,

28:20

forget about it, right? Like Chicagoland, you're

28:24

on that Dan Ryan Expressway sitting there for fucking...

28:26

You better be leg pressing your pedals or some

28:28

shit curling your fucking stick shift because you ain't

28:30

going nowhere. And I think

28:32

people forget to pad in those costs to go

28:35

Kim and in the gym for an hour, four

28:37

days a week, but the gym is 35 minutes

28:39

away. And that last part, they just kind of

28:41

forget about it. And then they end up being

28:44

in the real real and they'll go fuck like

28:46

actually, technically speaking, the block in my calendar that

28:48

is working out is two hours and 30 minutes

28:50

long. It's not an hour long because after fucking

28:53

drive to the gym, why didn't I just go

28:55

to gym closer? So the TLDR, the big overarching

28:57

theme is make

28:59

the fitness process as convenient

29:02

for you as possible.

29:04

And this is a big thing that people get

29:06

into with like, in all due respect, all due

29:09

respect that the David Goggins shit, where it's like,

29:11

you know, like you're a pussy, wake up, challenge

29:13

yourself. I love it every fucking day.

29:15

I love that shit. But

29:17

at the same time, while you're challenging yourself, you

29:20

have to make sure that even the challenge is

29:22

as convenient as possible. Because it's not

29:24

a challenge if you don't get the challenge. And if

29:27

you burn out because it's so inconvenient, they know challenge

29:29

anymore. The challenge is also relative.

29:31

Some people, the harder you make it for

29:33

them, the more they grind. Most

29:36

people have a breaking point at which the

29:38

more time it takes, the harder something is

29:40

the less likely they are to succeed. Almost

29:43

everyone who has done amazing things

29:45

in fitness, their

29:47

fitness is a lifestyle

29:49

to them. And it's not inconvenient. Like

29:51

Nick, I get this quite quite

29:53

a bit if I talked to random people like you know, on an

29:55

airplane or something. One of the things they'll say

29:57

is like, man, like that's your first mistake. Yes,

30:00

well, it's there. So I've simply just insanely approachable. Just

30:02

kidding. No one ever talks to me. So I just

30:04

start talking to them. Hello.

30:06

Can you imagine like sit next to me? Hello, Dr. Mike from

30:09

YouTube? Like, yeah, I've seen your shit. I hate you. Turn

30:11

around and look at clouds. But

30:14

a lot of stuff and many people

30:16

who are listening will no doubt resonate this with

30:18

this. People will say, man, like I really respect

30:20

your dedication. And then you gotta think to yourself,

30:22

you know, of course, you obligatory. Oh, thank you.

30:24

Thanks so much. You gotta try. And then you

30:26

think to yourself like, am I dedicated? You

30:29

have to seem like I'm in the

30:31

habit of doing these things that I like that are pretty convenient.

30:33

And I like doing them. And sometimes they're really hard. But like,

30:35

it's just a process, man. So you got to

30:38

be real careful how inconvenient to make this because

30:40

the more convenient you make it, the more difficult

30:42

it is to be sustainable with it. And the

30:44

more you're just betting on yourself to fail. Mike,

30:47

when we were personal trainers in New York City, in

30:50

a private training studio in Midtown

30:52

Manhattan, where did 80% of

30:55

our clients work in town Manhattan?

30:58

And the other 20% lived in Midtown

31:00

Manhattan, they might have worked somewhere else. Like there's

31:02

a reason that they chose that gym. So they

31:04

walked four blocks to the gym. Exactly. It was

31:06

within a five to 10 minute walk and or

31:08

they could skip out on their lunch hour or

31:10

before work. And that was what they were doing.

31:12

That was how they fit it into their lifestyle.

31:16

The other thing that I was thinking of too is before

31:18

I started training to try to become

31:21

a professional bodybuilder, dude, I trained at

31:23

home almost exclusively. Yes, and or

31:26

would go to the CrossFit gym that is an

31:28

eight minute drive from my house. Yes. Only

31:31

did I start going to no limits, which is

31:33

a 30 minute drive, like you

31:35

said, that's actually eerily spot on because sometimes,

31:37

yeah, it's like a two lane road for

31:39

most of the ways to get there. So

31:41

like, you know, shit's going slower, there's traffic,

31:43

like whatever, you know, you just got to

31:45

deal with it. I

31:48

only did that because I was actually trying to

31:50

train to become a professional bodybuilder. And I Specifically

31:52

went there for stuff that I did not have

31:54

at home. And it wasn't every day, right? Most

31:56

of you trained at any time and your house

31:58

and like the leg workouts. What do you

32:00

know if but go once a week and

32:03

fuck crusher on. Do

32:05

a good luck finding on social media. what is

32:07

what does He would veto social media. He

32:10

john did have a dandy it out a J

32:13

O H and D D or John de Tomato

32:15

as his real name but it did as a

32:17

beginner banter F S I am I got charged

32:19

by Sir Anthony, dismiss us and I'm he's is

32:21

is probably the one of the best if not

32:24

the best miles and coach in the state of

32:26

North Carolina and ah back made one of the

32:28

best coaches at all. Our and in sonic went

32:30

and middle of the biggest secret to that have

32:32

no limits and these retrained burner next one over

32:35

there that's a really big game but again it

32:37

was only once or twice a week. It wasn't

32:39

like you're going. There for ten minutes and

32:41

it's episode So no limits sickness and now

32:43

we're We're technically in. There was a Colander

32:45

own North Carolina yet been another your time.

32:48

I would go there twice a week. Was

32:50

a train legs you see to some I

32:52

can test prep. Occasionally

32:54

I would you three times a week because I

32:56

was so deep in the contest, prepped, and I

32:59

needed something more than just like training in my

33:01

basement. And. Like I just need to be around

33:03

some other people. Kind of like. Give. Myself

33:05

a reason Doctors? yeah sometimes something

33:07

like sir, yes but even I

33:09

was risks for programs. Aren't

33:12

next when Mrs committee will contentious? When I promised

33:14

I can make some sense out of it, I'm.

33:17

Don't depend too much

33:19

And as the operative

33:22

term on training partners/resolution

33:24

buddies. Do.

33:27

Know that you have to be able to

33:29

do it yourself if they quit. Because

33:32

if you rely on them ultra

33:34

heavily and they quit in these

33:36

very well might you're fucked. To.

33:40

Let me house that really

33:42

quick. Are training partners Amazing?

33:44

Yes, you, they empower you.

33:46

Yes. But the. Caviar.

33:49

Asterisk next to it is. Tabby

33:51

up. Good training Partners

33:53

in poverty. And

33:55

he only eats not only thing number

33:58

one reason. number one The

34:00

factor of what makes a good training

34:02

partner is, drumroll, they show up

34:05

on time, every time. I've

34:08

had training partners that I wasn't even like

34:10

such good friends with before that were really

34:12

great because they fucking showed up. And

34:15

I've had other training partners which I was damn near

34:17

best friends with that didn't show up and then I

34:20

still go to the gym. But I wouldn't really

34:22

say I have a training partner at that point. Now

34:25

I'm going anyway because I mean that's what I do.

34:28

But I would highly encourage the folks listening to

34:30

this if it's you or more

34:33

likely for the people listening to this podcast, if

34:35

it's family, friends, and clients and acquaintances that are

34:37

trying to help with fitness on your own right.

34:42

Sometimes people sort of over index on

34:44

training partners and what

34:46

happens when the training partner doesn't show up or

34:49

they quit. A lot of times the

34:51

whole group quits and that's it, you're done. So

34:54

at the end of the day, the onus is

34:56

always on you. You

34:58

have to show up. And if your training partner doesn't

35:00

show up, you got to do it yourself. So if

35:03

you depend on your training partner and

35:05

sometimes the training partner will talk to

35:07

you, they can't make it today, what's the temptation? Like,

35:09

hey, all right, no worries, man. I'll

35:11

push my workout too. We'll just get it

35:14

done tomorrow. Like, okay, great. And then

35:16

sometimes that's all it takes. Sometimes that's

35:18

totally cool. That happens. But a lot of times it

35:20

turns into a couple days, that practice done a

35:22

couple times a week and then all of a

35:24

sudden they're off the bandwagon and so

35:26

are you. So training partners

35:28

are awesome and can be used, but the

35:30

underlying necessity of having a good training partner

35:32

is you have to be the motive force

35:35

to take your ass to the gym, whether

35:37

or not someone else is there with you.

35:39

Because otherwise, if you tie your boat to someone else, your

35:42

boat might think, I don't think that's

35:44

super contentious because you

35:46

might rely on it in the very beginning because

35:48

it's a little more fun. So sociable, you convince

35:51

a friend who's also on the fence about fitness

35:53

to join with you. It's

35:55

fun. There's some giggles, whatever,

35:57

whatever. But unless...

36:00

The Replay: Nothing crazy, just the

36:02

guys having fun. Yeah, boys will

36:04

be boys that man And Nine

36:06

Rights. One thing I. I

36:10

get it, I get the social aspect of

36:12

it. I mean do. That's a big part

36:14

of why I was the same right? like

36:16

best. Why I went to the gym is

36:18

the i needed something random and see if

36:20

you know but a different trainers. They are

36:22

like sometimes you just me that will external

36:24

but you have to find i guess a

36:26

training partner that's essentially at a very similar

36:28

level to you in terms of how serious.

36:30

You take it? Yes, because a huge

36:32

if I'm driving thirty minutes and like

36:34

one of my training partners and fucking

36:36

show up. I'm gonna be slightly

36:38

annoyed, but I'm sorry I should be. I'm just

36:40

a minute keep. I'm gonna get after it anyways.

36:43

He would never derail me from going to

36:45

the gym. Now him. Made. Me

36:47

on the deal. Oh wow, I shall deal are we

36:49

don't even go a good lesson their convenience thing. dealer

36:51

week. I'm not going to the gym and Monroe like

36:54

like that. I know I do some stuff at home

36:56

is. Below. Ideal would have

36:58

written. I am whatever. As

37:01

be convenient any gotta have the people that take

37:03

it as serious as you. Can. Other: Isis

37:05

never gonna work. You don't wanna be

37:07

the person in your training partner crew. That

37:10

is a guy who dragged the other person

37:12

along nine times out of them. Told

37:14

viewing get paid to be a coach.

37:17

You sure shit on a personal trainer.

37:19

That person if you need to boost

37:21

out again. You're like hey man, I'm

37:23

pretty tired and your training partners a shot up with

37:25

see you at fucking Seven Pm Yeah, I can damage

37:27

your right see their. and

37:30

a roughly equal amount of time the other

37:32

way happens where you training partners like on

37:34

and i don't know you're like shot up

37:36

see us avenue okay it's that is a

37:39

great any partnership but if if it's very

37:41

symmetrical or if you're both often the people

37:43

to quit and no one saving each other

37:45

what the fuck is the training partner for

37:48

at that point and maybe it actually is

37:50

up doing more harm than good because there's

37:52

a group think dynamic to training humans are

37:54

in see him as our side humans are

37:57

the most social of all of the animals

37:59

and Uh, go along

38:01

to get along is an inherent trait

38:03

of essentially all humans except for people

38:05

of antisocial personality disorder. I guarantee you

38:07

don't want to train your partner. The

38:10

vast majority of violent criminals in jail. Uh,

38:13

but I don't know jail's got some good workouts anyway. Uh,

38:16

it's so easy if

38:19

you have a training partner that's

38:21

significantly lazier than you for you

38:23

to be, I don't see harmed.

38:25

It's just insanely exaggeratory, but for

38:28

you to be fucked by that man, for lack of a

38:30

better term, just go to swearing when I don't have any

38:32

more clever to say. Um, you

38:34

don't want someone dragging you down. You don't,

38:37

this person is not your goddamn kid.

38:39

They're not your mother-in-law. They got

38:41

to bring that energy too. And every now and again, everyone needs a

38:43

boost. But if you get a training partner, that's

38:45

like, you feel like you're dragging them along the entire time. You

38:48

are not being served well by them. Well,

38:51

we've been a note. I think when we were recording

38:53

the last episode, uh, the podcast

38:56

that we were going to do a podcast specifically around

38:58

just like, I put down a

39:00

note to say spouse support podcast, but like it's

39:02

not necessarily spouse because this falls on that same

39:04

line of just people around you,

39:06

your sort of support circle. And

39:09

yeah, if you're that

39:11

person's not a training partner at that point, if you

39:13

have to drag them along, they're just like someone that

39:15

you're forcing to go. Like that's no fun for really

39:17

anyone. Cause like, they're probably just going to be dragging

39:19

a little bit. Like they might be a little more

39:21

negative, like, I don't want to be here. Like did,

39:23

did it just get down to your level or there.

39:26

Yes. Yes. And it's an,

39:28

it's not just a scheduling problem at a consistency problem at

39:31

that point. It's an energy problem. If I energy, I mean

39:33

like spirit energy, you know, like vibe, like you want the

39:35

vibe to be fucking warfare. When you get into the gym

39:37

and everyone wants to be there. Like that's one of the

39:39

big differences of, you know, reading up in the last year

39:41

or so, I'm like, kind of

39:43

a psychology, um, reading up and doing some

39:45

podcasting or podcast listening

39:48

and a psychology of what makes

39:50

special operations, military people different

39:52

in as many things, what makes them different from

39:54

sort of regular soldiers, uh, especially

39:56

in a non-volunteer military. The U S

39:59

has a exclusively volunteer military. There are some most us

40:01

older actually found this but you know if

40:03

you recruited to the in the military as

40:05

I got recruited conscripted to be in the

40:07

military. And bureau at problem where

40:09

if you're a fucking room and you know she's

40:11

your way out of it to get clear on.

40:14

A some of the guys might just be

40:16

predicted linked second to miss between or cox

40:18

I just like like that lookout for that

40:20

like a helicopter come get us and and

40:22

a couple of guys might be like was

40:24

fucking shit away outlets us the pristine like

40:26

everyone else and kind of beauty of top

40:28

of to thera as everybody wants to be

40:30

there and eyebrows I listen to a podcast

40:32

with like it.for sky and ah one one

40:34

of the podcast horses not a personal note

40:36

military stuff neither have I but maybe a

40:38

little perspective as guy who was a very

40:40

young and customer nice but he was like

40:42

make with when clinic in. Are you guys

40:44

are and Roman in to combat like their

40:47

guys like that? I can see the pie

40:49

right now shooting a pantsuit gonna be there.

40:51

I'm in in a guy looks like universe

40:53

and a question is it was split it

40:55

We're all they are exclusively for The only

40:57

thing in this world we love which is

40:59

fucking war we want. I want to get

41:01

there as fast as I can and everyone

41:03

around me does It Have some guy in

41:05

your crew lose it. It's a fucking big

41:08

problems because you're relying on them for that

41:10

sort literally tactical support and also be energy

41:12

of like we're going on when. He

41:14

never go into gunfight. you don't think you're

41:16

going to win, you know when I'm off

41:18

everyone has to be on board with. that's

41:20

if you have much obviously much we exaggerate

41:22

analogy but lights view of of training partner

41:24

but the you come to hack squad more

41:26

like you want to duty mannix on skip

41:28

and disembodied much as he was Mother fuckers

41:30

is just like centers or you'd write slicks

41:32

person's drag you down at that point at

41:34

Lake Awful you gotta beat your there. it's

41:36

gotta be total war. Obviously the context of

41:39

good volume recommendations blah blah will talk about

41:41

and a bit but it's like if you

41:43

have a training partner. The dragging you

41:45

down Bad Bad bad. like it'll

41:47

actually nature training worse that are tactical

41:49

level only but an emotional level. you

41:52

have a lot of experiences of training be more of

41:54

a chore where you're also dragon some along with that

41:56

you're not unlike training nearly as much that's a shit

41:58

thing to do to yourself Because it'll

42:01

make you less consistent and less motivated. You don't want

42:03

any of that thing. Anyone that wants to train with

42:05

Mr. Nick Shaw and myself, you better want to be

42:07

there. If you don't want to be there, we love

42:09

you just the same as we love every other beautiful

42:12

human on this planet. But no, thank you to you

42:14

joining us in the gym. Like every now and again,

42:16

you know, you get a I get like an Instagram

42:18

comment or YouTube comment where someone will be like, hey,

42:21

like, man, I'm like, I don't have a ton of

42:23

motivation to train. Like I'd love to train with you

42:25

to give me motivation and I kind of respond usually.

42:27

But my kind of cynical

42:29

Mike response would be like, are you

42:31

out of your mind? If

42:34

you don't want to be there, I don't want you to be

42:36

there. Just go play PlayStation. It's a great use of your time.

42:39

It's crazy. So careful. Definitely

42:42

training partners are amazing when they're good. They're

42:44

fucking great. And it's no comparison to

42:46

training by yourself. But when they're not great, you

42:50

don't want that 100%. Yeah, that's one

42:52

of those things where you've got some good training partners. You want

42:54

to make sure to thank them. I'm actually going to be grabbing

42:56

some food with Dito and some much this week and probably

42:59

just on buying them dinner just because they're great

43:01

training partners. Awesome man. So because they fucking show

43:03

up and they want to be there. There's not

43:05

a question. I just never question. Yeah, there were

43:07

absolutely times where they sort of picked me up,

43:09

you know, those last couple weeks of contest prep.

43:11

You just need anything you can like that's why

43:13

you have training partners, man. That's why you got

43:15

people to take it seriously as you do to

43:17

rely on. Mike, when

43:19

you're talking about the Special Forces thing, that's such like

43:22

obviously that person doesn't know anything about. Warfare

43:25

because that's a ridiculous question to ask someone

43:28

like that because those guys are pissed off

43:30

when they have to come back home and

43:32

the other guys get into large battles. They're

43:34

like fuck. Fuck. I missed out. Yes.

43:37

Yes. Completely different mindset. Yeah,

43:39

totally different mindset. But you know, I think

43:42

a lot of those guys see themselves as slash really

43:44

are. They are professional warfighting

43:46

athletes. They're the best and

43:49

it is a sport when they well sport

43:51

a sense of physical and highly competitive. And

43:54

the stakes are life and death. That's actually bigger than life

43:56

and death. This is life and death of your nation and

43:59

your people. But, and maybe all

44:01

of Western civilization, not Western, modern civilization,

44:03

democracy and liberty and all that stuff. So

44:06

all that is like everybody

44:08

who's in the Navy SEALs wants to be there. Because if

44:10

you don't want to be there, it's really easy to get

44:12

out. Oh my. That's why they basically

44:14

tend people to get out going through training. That's

44:21

why the selection process is so hard. Because

44:24

they want those people, if you're even remotely on the

44:26

fence, they want you out. They

44:28

want you out. Yeah, if you can't sacrifice

44:30

yourself on that fucking beach with those logs,

44:33

you don't want to be in Mosul, Iraq,

44:35

in fucking grenade fire. Trust me.

44:37

If you want to be there for all that shit,

44:39

you're there and you're there 100% in this, you

44:42

know, on a much less grand

44:44

scale. In the gym, you get

44:46

in there, you want to be there. If there's people around

44:48

you that don't want to be there, you're a personal trainer

44:50

now. And it's a very different dynamic. Next. How

44:53

many more do you have left? Four, but they're

44:55

not so complex. Do you want to do

44:57

another podcast? No, no, no, I think they're

44:59

four. Well, don't waste

45:02

tons of time warming up, mobilizing

45:04

and activating. Unless

45:06

you're injured, and you've learned that if you don't do this,

45:09

you get hurt. None of

45:11

this will help you. It just costs you a crap load of time

45:13

you could be using for one of two things. Training

45:16

more to get results or going home and enjoying the

45:18

rest of your life and making your scheduling problems much

45:20

easier. So it's much more sustainable. There's

45:22

just recently a study that came out from Dr. Brad Schoenfeld's

45:24

lab that they compared

45:27

two different protocols. Actually it's

45:29

a cross group comparison. So both groups did

45:31

both protocols, which is a very, very internally

45:34

valid study design. It really lets us conclude

45:36

a lot of stuff. And

45:39

basically at two conditions. One group

45:41

did just the specific warmup. So like

45:43

for bench press, they did set a 10, set a

45:45

five, set a three, rest, go. And

45:48

the other group did, or the other

45:50

condition was to do a general warmup, which was like

45:52

15 minutes on a treadmill or bike or some shit. And

45:55

then the same bench press warmup, the same lifting warmup.

45:58

And the... number of

46:00

repetitions achieved, the performance people from

46:03

being generally warm up versus not was absolutely no

46:05

different, which Nick, you and I can fucking, obviously

46:07

we all know this intuitively from training for a

46:09

long time, but people think

46:12

they need this crazy long warmup. And

46:14

when you ask them why they do it, some combination

46:16

of nonsense and voodoo comes out of their mouth. Um,

46:19

and sometimes they say, well, I need it. And

46:21

listen, I'm not here to fucking, you know, yin,

46:23

yang or some shit like that. If you really

46:25

need a warmup for a long time, because you

46:27

feel way worse, you feel tight and strange if

46:29

you don't. And if you get hurt and go pings and

46:31

pops, if you don't, Hey, listen, you warm up as long as

46:33

you need. That's a very different than thinking you have to warm

46:35

up a long time. So some people will get to the gym

46:37

and they'll get on treadmill for 15 minutes. They'll

46:40

get the fucking phone rolling for 15 minutes. They're going to

46:42

do activation drills for 15 minutes. And then 45 minutes later,

46:44

like, all right, time to work out. We're like, what the

46:46

fuck are you doing? Me personally,

46:48

Mr. Nick Shaw, almost everyone we know,

46:50

almost everyone in bodybuilding, they show up

46:52

powerlifting Jesus, not even start, they show

46:55

up and they do their first warmups,

46:57

that second warmups, that third warm set rest begin.

47:00

And then after every exercise, they do it one warmups after the

47:02

next one. And that's it. The tacos, um,

47:04

specific warmup is also a general warmup. If you

47:07

do sets of 10 in the squat, it actually

47:09

warms up your whole body as well as warming

47:11

up the quads and warming up for the squat

47:14

and foam rolling and all this other

47:16

stuff outside of injury management has no

47:19

efficacy whatsoever. So the idea that

47:21

you have to mobilize and blah, blah, blah, do these

47:23

drove, it's cool, it's kitschy,

47:25

personal trainers love to do it because the clients feel

47:27

like they get a lot of weird, wacky stuff out

47:29

of it and it's not something they would have come

47:31

to themselves, but it just is a

47:33

fucking terrible use of her time. So warm up a

47:35

little bit, warm up on the lift, nice and warm,

47:37

feeling good. Get to it. Warm up. Shouldn't

47:40

almost always be specific to the lift that you're doing and

47:43

should last five to 10 minutes total. If

47:45

your warmup is much longer than 15 minutes, I really want

47:48

as a sports scientist, I want to know what you're doing

47:50

because I'm fucking curious. There

47:53

could be an element of superstition.

47:55

Totally. Last time I didn't warm

47:57

up for fucking an hour, I pulled my

47:59

quad. That means I need it and sometimes it's tough to

48:01

get out of that But what I would say is if

48:04

you really think you need to warm up for whatever 30

48:06

minutes So you don't pull your quad Do

48:08

it do it the next day do it the day after and

48:10

then after a month or two when you haven't pulled your quad in A while

48:12

everything feels good Try to take your half an

48:14

hour warm up down to 25 minutes and see if you're okay And

48:16

then try to take it to 20 and see if you're okay You

48:18

may take it to 15 and then everything feels great and then months

48:21

later You don't even remember that you got hurt and then you realize

48:23

yeah They probably had nothing to do with a more up at all

48:25

and then you fix the behavior We don't want to

48:27

happen because people to do a 45 minute warm-up and

48:30

that's how they think that's the only way they're not

48:32

getting hurt And then they're just like 45 minutes, man.

48:34

That's it It's like, you know baseball superstitions you go

48:36

spit to the left before you swing the bat It

48:39

turns into that shit and they should have stuck

48:41

an expensive from a time perspective Yeah, and it's

48:43

expensive from an effort perspective Like if I had

48:45

to go and warm up for 45 minutes before

48:47

every workout, I might not even train I might

48:50

stop training. I mean, I'm probably somewhat superstitious when

48:52

it comes to that Like I got this whole

48:54

little like arm circle kind of bullshit thingy. I

48:56

do that too You've made fun of some of

48:58

the like the leg stuff Dude, that probably goes

49:01

back like when I warmed up for shit in

49:03

high school like track track field Yep, that's just

49:05

kind of what we did. So like to me

49:07

them, but but here's the thing. Here's

49:09

the thing It doesn't take me more than like two or

49:11

three minutes. Same. I have the

49:13

same thing and I'm I do torso twists

49:16

I do listen. Good mornings. I rotate

49:18

my shoulders around I look like Kind

49:21

of kick my knees out a little bit do some

49:23

side bends and then I'm good to go and then

49:25

I start doing warm Off a specific lift. Yeah for

49:27

me, that's for sure ritual and it's for sure It's

49:29

not superstitious formally, but it's a guess what I've been

49:31

doing I had a couple times where

49:33

I didn't do it and actually pulled various like oblique

49:35

muscles So I'd start doing that

49:38

and then it seemed to work And when I put

49:40

my scientific reputation behind it fuck no, dude, do I

49:42

recommend that other people do it? Fuck? No, you could

49:44

die before I do that but That

49:48

takes literally one minute. Yep.

49:50

Yep, maybe a minute 30 If

49:53

you're in a five minutes totally cool ten

49:55

minutes totally cool 20 minutes 25

49:57

minutes We

50:00

just start having to ask what is it that

50:02

you're thinking you're getting on? It's really inconvenient. Yeah,

50:04

it goes back to you got to make things

50:06

more convenient. Oh, unless you're

50:08

like a fucking professional, I guess maybe

50:10

like, and again, weightlifting,

50:13

sport of weightlifting. I think they probably warm

50:15

up a little bit more. Yeah. But most

50:17

of that is like barbell warmups to mobilize

50:19

for the extreme range of motion. They do

50:21

like fucking snatch is really extreme lift. So,

50:24

uh, you know, if they're there for a fucking

50:26

squat workout, like this is a start warming up,

50:28

they do some hip twists and then they fucking

50:30

squatting, uh, light and then

50:32

heavier and then heavier and then work. That's real

50:34

quick. This isn't on the list, but it's so tight. I have

50:37

to mention it's super fast. Um, the

50:40

cool down is the

50:42

most overvalued component. You

50:44

know what? Fuck this. I'm going to write that down in my to do

50:46

list. RP

50:49

YouTube video RP Coleman

50:51

cool. Downs

50:54

are bullshit. I'm

50:56

going to make a video about that. I might've made a

50:59

video about that before, but apparently I can't remember. Uh,

51:02

some people think that after the gym, after

51:04

the weight training session, they have to do

51:06

this elaborate stretching routine, uh, to

51:10

cool down guys. Guess, guess, guess, guess how you

51:12

get in your car and you cool down. Is

51:14

that a thing in hypertrophy though? I feel like

51:16

it's maybe a thing in some other sports. I

51:18

don't really see that thing in hypertrophy, but it

51:20

sure as shit as a thing in fitness. Yeah.

51:22

This is, this is the New Year's podcast, right?

51:25

So Nick, remember when we worked for a company

51:27

that will not be mentioned in New York and

51:29

what they wanted us to do was stretch the clients

51:32

afterwards for 15 minutes, folks,

51:34

let me put this into perspective. The clients

51:36

are there for five, zero, five, zero, 50

51:39

minutes. On average, that's

51:41

the session. 15 of that

51:43

as a stretching cool down is, I basically

51:46

told all my clients within a few weeks,

51:48

so did Nick. Um, I

51:51

Highly recommend you don't do this. We should just

51:53

do more working sets of the actual exercise. You'll

51:55

cool down in the elevator on the way out

51:57

and then walking home and then getting in a

51:59

taxi cab. Cetera et cetera that will

52:01

also you down just as great as you

52:03

want. added flexibility once they have to do

52:06

some painful stretching that is also fifteen minutes

52:08

with best stuff and to avoid interference

52:10

with the work out like in the evening

52:12

like several hours later. So flexibility. totally

52:14

different but most people think it's going to

52:16

magic of the cool down and injury

52:18

prevention blah blah blah insert nonsense reasons here

52:21

and they'll do some strapped like a

52:23

quite a bit of stretching after work out

52:25

of usually it's assists again o'clock and

52:27

with the times I know why the real

52:29

reason. How much of us can I say

52:32

next yarmouth say they're the real reason that

52:34

a lot of trainers do this. Honestly bro is

52:36

this because their clients or while older men that

52:38

are also into mans no love lost? I

52:40

love it. Get that shit. They just want a

52:42

young fuck and trainer put our got him hands

52:45

off in a feels great swine I mean

52:47

and are particularly of are you speaking in general

52:49

terms now. That's really our particular pajamas.

52:51

Oh absolutely or particular job. One hundred percent or

52:53

so. that's why would I tell these jokes And

52:55

folks are members on jokes on jokes on jokes

52:57

on the we used to make and I were

52:59

on the front lines of just we would be

53:01

joking around dogs people New York City that damn

53:03

it was all joke to them to and so

53:05

hey wake were to have a roll with it.

53:07

Oh he had no absolutely none. I know why

53:09

they did it because Postman you have a higher

53:11

and service and people are paying lox in a

53:14

large sums of money. was at least one hundred

53:16

dollars an hour to come in and do that

53:18

as you want a person to to least six.

53:20

Feeling good? They'll. Make some

53:22

of stretches he our used to. it feels

53:24

good way to relax at the end like

53:26

twitter relax. Their human contact stretching feels nice

53:29

but we're not losing Them are painful painful

53:31

for not being Italy where he to believe

53:33

that there but like in enough to the

53:35

point from a sports science perspective non people's

53:38

skin do anything like it does not have

53:40

any added utility from physiological perspective on it.

53:42

broke remember is it's he was more work

53:44

for us than anything so like of course

53:47

we didn't wanna do it. I mean year,

53:49

summers, trainer sectors a fucking joke. Negative. Sir

53:51

stuff most people did. there was a but but but I

53:53

will say like the way that they wanted us to. To.

53:56

Have people. are

53:58

stretched out It wasn't even hard

54:00

for us. You just lean in on their legs and just talk

54:02

to them about stuff. It's

54:05

actually a thing harder to take people through workouts and put

54:07

them on machines and yell at them and get them going,

54:09

unrack weights, spot them. I think it's harder to train

54:11

people than it is to stretch people. So

54:14

I think there was a synergy where like the client kind

54:16

of didn't want to train anymore because they were a little

54:18

lazy, which is typical because they're paying someone else, right? And

54:21

the trainer could totally just stretch you out. It was

54:23

kind of like, you know, Nick, when you

54:25

get together with friends to study and you study for a

54:27

while, but then you just bullshit about sports for an hour

54:29

and like everyone's having fun, but we're still not doing what

54:32

we're supposed to be doing. It ended up being that. So

54:34

the cool down, the stretching, there's not fucking

54:37

science behind it. As soon as you do

54:39

your last work set of dumbbell curls, put

54:41

the dumbbells off, go to the locker room,

54:43

wash your hands, take your car keys, get

54:45

the fuck out of the parking lot, drive

54:47

your car home. That's the best

54:49

one. And the faster you get home to

54:52

eat your food, your clean food after your workout,

54:54

the RP Diet Coach app tells you to eat

54:56

and sit down on the couch and chill for

54:58

a bit, the more you're actually physiologically promoting your

55:00

recovery. 30 seconds. So I

55:02

remember one time in college, we were filming a video for one

55:05

of our classes and we were at Yo-Sai Serena filming it

55:07

because that's where a handful of us worked. Dude,

55:09

I remember it took us so long to

55:12

actually get the video done because like as

55:14

soon as that red button came on, all

55:16

we did was just burst up laughing and

55:18

or inappropriate jokes were made. Dude, what should

55:20

have been like a five minute thing probably

55:22

ended up taking us a full hour to

55:24

do because five, four,

55:27

five college age guys. Just, yeah. Just

55:29

good. Yes, and that's good fun and

55:31

it's all great. But if you are

55:33

putting things like excessive warmups and excessive

55:36

cool downs in your plan and

55:38

you think you need to be doing them, that's

55:41

who we're talking to here. That's the big thing.

55:43

Yeah. All right, last couple. Last couple. So

55:46

the next one is, don't

55:49

think you need to do the

55:52

exact exercises that you had planned

55:55

and then you wait around for the machine to free

55:57

up for forever because there's a line of three people to it.

56:00

Do use the RPI Pertrophy

56:03

Apps Replace exercise feature. We

56:05

just pick another exercise that is in the same

56:07

muscle group, kind of no wrong answers. And

56:09

you, if you like that exercise better, you could

56:11

hit the button that says, we keep this from next week and

56:14

a week after, or you can just

56:16

say it's a one-off. It's a one-off by default anyway.

56:18

So your body definitely has a

56:21

thing where

56:24

it prefers exercises to be consistent, but that

56:26

preference is very marginal. So if

56:28

you usually do hack squats, and the hack squat

56:30

machine is taken, and there's gonna be fucking 20

56:32

minutes before it frees up, if

56:34

you're in this to get fit and healthy and get in shape and

56:36

get jacked, and you're not trying to turn pro or some shit like

56:38

that, just replacing it with a

56:40

leg press or the

56:43

pendulum squat, it's just so totally good to

56:45

go that don't be afraid

56:47

to do that. Bench press to dumbbell bench,

56:49

to deficit push-up, to chest machine. Every

56:52

movement that targets the same muscles have roughly

56:54

the same movement pattern, it's totally fine to

56:56

replace with when you need to. Now when

56:58

the machines are free, consistency is king, but

57:00

if they're not free, don't think you have

57:02

to, well, hack squats, my next workout, or

57:05

I can exercise, better wait 20 minutes for

57:07

this hack squat to free up. Nope, nope,

57:09

nope, nope, nope, especially as a New Year's

57:11

resolution, that's gonna expand your workout, it's gonna

57:13

take a ton of time. It's

57:15

again, just addressing this myth

57:18

of you need to do this stuff, and you

57:20

just don't. 100%,

57:22

yeah, you did just find something similar, that's it.

57:25

That's all you need, especially the

57:27

newer you are to fitness, the

57:29

less that stuff's really important. Just

57:31

something's better than nothing in terms

57:33

of that similar muscle group. Can't

57:36

do leg press, hey, whatever, fine. Find another

57:38

leg press machine, and or dude, just

57:41

submit something else, something comparable. That's

57:43

it, that's it. Last

57:46

two, don't do

57:48

too much volume on the first day, especially

57:51

if it's a resolution. And this is for folks listening,

57:53

many of the people who listen to this podcast are

57:55

personal trainers, your clients,

57:58

in the first two weeks of January. will show up. A

58:00

lot of them are new. They want you to

58:03

cook them. Don't cook them. Anything

58:06

cooks them. And just one

58:09

working set per exercise in the

58:11

first week is

58:13

a huge stimulus. They're going to grow almost all

58:15

the muscle they can. Early research for

58:17

examining the idea of high intensity training, of how

58:19

low the volume can be and still provide gains,

58:22

shows us that in the first week or

58:24

two of training, you get the

58:26

same muscle growth from one set as you do from

58:28

two sets and three sets. Only

58:31

after three or four weeks do programs that have

58:33

three sets in them, for example, become

58:35

superior in gains to programs that have one

58:37

set. So if the first week with

58:39

a client or with yourself, you do one set per exercise.

58:42

In the second week, you do something like two sets per exercise.

58:45

And then from there, the RPI purchase

58:47

we have, for example, will completely auto-regulate this for you. But

58:50

if you're new to fitness, you're just starting out or

58:52

you haven't trained in a while, it's resolution time. One

58:55

or two work sets for each

58:58

exercise in the first day, the great

59:00

idea. There is a proximate problem here.

59:02

If you go the other way, two of them actually, problem

59:04

number one, if you damage

59:06

the muscles enough with excessive volume, they

59:09

recover more from the damage than they

59:11

can grow. And the actually cost yourself

59:13

growth. It's just doing extra work, not

59:15

for no reason at all, but for negative reason. The other

59:17

problem with this is an

59:19

unreal amount of volume up front means all

59:22

the workouts you do in week two have

59:24

a much higher probability of injuring you because

59:26

a ton of volume up front magnifies the

59:28

probability that you'll get hurt. And a third

59:30

problem is you get sore enough

59:32

and it fucks you up and you barely walk. If

59:35

you're a new person to fitness, dude, you're like, dude,

59:37

fuck this. This is fitness. Fuck that man. I can't

59:39

do it. I'm not going to be

59:41

crippled for no goddamn reason. And people just think that's

59:43

the way it is. Could you imagine thinking that? Oh

59:46

yeah, I know tons of people who think that. You

59:48

get crippling sore where you like your quads

59:50

are sore. If you're listening to the podcast,

59:52

you've had this happen before. And certainly you

59:54

get sore quads for five or six days,

59:56

dude, day two or three is very painful

59:58

to even move. Imagine thinking like oh

1:00:01

man that person's into fitness like they just

1:00:03

must live in the state of perpetual soreness

1:00:05

thing Yeah, it's actually not

1:00:07

how it not case It should be

1:00:09

roughly the same on a soreness every week of your mental

1:00:12

cycle mild soreness week one mild soreness week two mild Soreness

1:00:14

week three mild soreness week four maybe we fight to get

1:00:16

a little bit more extreme soreness because you got a deal

1:00:18

It come up and that's it Your

1:00:21

body thrives on consistency and I'm gonna say the

1:00:23

super crazy thing that it's gonna be super hard to

1:00:25

believe Start out easy

1:00:27

and increase it from there as your body adapts.

1:00:29

I know it's wild, right? The

1:00:31

good thing about the RPR virtually app is if you rate it accurately First

1:00:34

of all, it starts you with a very low volume. It's not

1:00:36

gonna wall it auto regulates based on your feedback So

1:00:39

if you were healing on time, it's not gonna add sets But if

1:00:41

you're really really sore it won't add sets and if

1:00:43

you're ultra ultra sore It actually removes sets from your next week.

1:00:45

So I'll be a purchase be up is big in this case

1:00:48

Nick we still get this every now and again, but when we first

1:00:50

launched the app I remember a lot of people being like dude, what's

1:00:52

up with this super small number of

1:00:55

sets It gives a week one we basically didn't

1:00:57

say anything or we were like, yeah, just try it And

1:00:59

we had so much feedback but come on man.

1:01:01

I Can't believe I'm

1:01:03

getting such great results from such a few number

1:01:05

of sets or they're like, okay week four It's

1:01:08

more sets my body's used to it and the

1:01:10

app gave me more this idea that you have

1:01:12

to start with everything

1:01:15

Smash is the same idea from some

1:01:17

of the earlier topics in the podcast

1:01:19

the idea that you Have

1:01:23

to run out of the front gate to

1:01:25

reach your fitness goals And that's the

1:01:28

biggest bullshit anyone could ever fucking sell you you

1:01:30

do not start a marathon with a sprint You

1:01:32

start it with a jog and end it with

1:01:34

a fucking dog Yeah well It's even as

1:01:36

applicable maybe even more if you're

1:01:38

starting in that cardio like imagine running cuz I've

1:01:40

like I've I know this has happened to people

1:01:42

it's happened to me before especially

1:01:45

in like high school, but you start

1:01:47

out too much and Dude

1:01:50

it's real rough. That's exactly how people get lots

1:01:52

of shin splints Plantar fasciitis things

1:01:54

like that like you just it's over you

1:01:56

centuries because you just dive into what it's

1:01:59

like an intermediate advanced program, you're like,

1:02:01

bro, you're a beginner, like start with at a beginner

1:02:03

level, 1000%. And

1:02:06

there's no making it up because beginners like, well, I don't

1:02:08

want to be a little bitch like dude, but

1:02:11

you are only in the sense that you haven't done

1:02:13

this before. Yeah, you don't want to be a little

1:02:15

bitch. All right. Do this consistently

1:02:17

for a year. There you go. Yes. Yes.

1:02:20

Nick preach that fucking word. We could do a whole other podcast on what

1:02:22

really makes you tough. It's not tough guy bullshit.

1:02:24

It's do you show up? Do you

1:02:27

show up consistently? I'm scared of the guy that

1:02:29

shows up consistently. I'm not scared

1:02:31

of the guy that shows up for the first time and goes ham, gives

1:02:34

a shit. You'll be gone in a day and he usually is.

1:02:36

Yeah, for sure. Yeah. One

1:02:39

more last one. Don't think that

1:02:41

you'll be in shape forever after you

1:02:43

do your three month training plan. Do

1:02:46

have a plan for after the plan. And

1:02:49

that's our big knock. So to speak

1:02:51

on the New Year's resolution mindset is

1:02:54

the New Year's resolution isn't I'm going

1:02:56

to get in shape and then magical happy rainbow

1:02:58

unicorns will be my friends forever. It

1:03:01

is let me establish a nice easy,

1:03:03

let me ease in to

1:03:06

a sustainable plan that I can

1:03:08

keep doing for drum roll until

1:03:11

genetic engineering makes it so that we don't have to

1:03:13

lift weights anymore. Well, so

1:03:15

Mike, this even goes back to when you're asking about

1:03:18

why we don't do the challenges anymore. I

1:03:20

mean, listen, we've had people on this podcast before that

1:03:22

were like winners or top players in the podcast. I

1:03:26

mean, I like following me interact with a

1:03:28

lot of them still like on social media.

1:03:30

Some of them are still like crushing it.

1:03:32

Fitness is part of the lifestyle. And that's

1:03:34

awesome. Like, that's what we want to truly

1:03:36

represent and reflect upon RP. But there's also

1:03:38

some people that like probably worked out a

1:03:40

little bit. But you know,

1:03:42

fitness isn't really like a staple in their life.

1:03:44

And I don't know, man, we don't

1:03:46

really want to promote that we are like trying to

1:03:49

go ham for three months. It's super, super crazy. You're

1:03:51

like all in. And then what?

1:03:54

That's that's not RP. That's not like

1:03:56

we're about sustainability, doing it for

1:03:59

again, it's. It's not a time horizon of

1:04:01

days and weeks. It is months and years,

1:04:03

really. And if you want to go even

1:04:05

further, it's really more like years and decades.

1:04:07

And the people, again, you just said it.

1:04:10

Those are the scary ass motherfuckers because those

1:04:12

people that show up for a decade

1:04:15

or 20 years, they're the

1:04:17

ones that are in really good shape for the

1:04:19

most part. And obviously there's exceptions, but that's where

1:04:21

it counts. Not this three month

1:04:23

thing and then you're out until next January

1:04:25

and then you do it again for three

1:04:27

months. It's like, yeah, yep.

1:04:31

And look, there are other fitness companies out there that do

1:04:33

the challenge thing. They do it well. Kudos

1:04:35

to them. It's not what we do in RP, man.

1:04:37

That's not our mindset. I'm not going

1:04:39

to say any names, but they're

1:04:42

literally nutritional companies which have a challenge

1:04:44

in the name. And

1:04:48

it's cool. It's cool. But

1:04:50

if you want long term results that last, serious

1:04:52

results, results period, RP, it's not what it

1:04:54

stands for, but it's nice. You're

1:04:57

going to want to do something sustainable and you're not going to be

1:04:59

interested in how am I going to get in the shape of the

1:05:01

next three months? Yeah, that's great. Also, how am I going to stay

1:05:03

in shape? How am I going to get even better shape? Long

1:05:06

term, ease in, don't overdo it. Don't over

1:05:08

challenge yourself. Be consistent. Pick a number of

1:05:11

training days that you can stick to. Pick

1:05:13

a training partner. If you have one that

1:05:15

you know is going to have your back and

1:05:17

they're there to do that shit and just enjoy

1:05:19

working out. And the physiology takes care

1:05:21

of the rest. Get you the RP Diet Coach app, get

1:05:23

your diet in order, get your sleep in order and you

1:05:25

will get results. And also the results take a long time.

1:05:27

They take weeks and weeks and weeks and weeks and weeks

1:05:30

and months and months. If you have

1:05:32

this idea that you're going to train for six weeks and all

1:05:34

of a sudden have a beach body, dream body, maybe somebody else

1:05:36

is selling that. We sure don't sell it RP. Oh

1:05:38

yeah. Lots of people do sell it because that's what most

1:05:40

people want. They like the idea of it. It's not how

1:05:42

it actually works. At least not

1:05:45

now, maybe another decade or so. But

1:05:47

you got to put in the work, man.

1:05:49

You got to show up and you got to have

1:05:52

just a smart, intelligent plan that's executed just very, very,

1:05:54

very, very consistently over time. Fool's rushing

1:05:56

with wise fear to tread. Fool's

1:05:59

rushing with a... also the name of a movie.

1:06:02

R.I.P. Matthew Perry, I believe. He was a

1:06:04

star role in that. I was a big

1:06:06

fan of Friends too, so sad to hear

1:06:08

that. I didn't like the show Friends because it reminded

1:06:10

me of the fact that I didn't have Friends. Did

1:06:12

you watch the show by the way? Sorry, they didn't and they don't. I've

1:06:15

seen a couple episodes of Friends. It strikes me

1:06:18

as not something that you would watch. I

1:06:20

watched one episode where Phoebe was like being

1:06:23

superstitious and I got angry

1:06:25

and I have to turn it off and I never turned it back on. I hated

1:06:28

her so goddamn much. I've seen every episode.

1:06:31

She had some cat that she adopted that was like

1:06:33

a magic cat that she thought was like this is

1:06:36

the best actor. But

1:06:38

I'm a curmudgeon, you asshole. Again, no Friends,

1:06:40

so don't take my word for it. Alright

1:06:43

folks, do's and don'ts,

1:06:46

training. We've already covered diet, covered

1:06:48

training. We will catch

1:06:50

you on the next episode. Thanks so much

1:06:52

for tuning in.