224-Overrated/Underrated: Pre-workout, Carb Cycling, Pro Masks & More

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Hello, I am Kevin Smith and you have found the Terminator Training Show, your one-stop shop for no BS training, nutrition, and health information.
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For more, please go to Terminatortraining.com.
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Thank you for tuning in and enjoy the show.
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What's happening, people?
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Welcome to another episode of the Terminator Training Show.
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I'm Kevin Smith.
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Today is going to be a little bit different.
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We're going to do an overrated underrated from this week's Instagram story prompt where normally I do ask me anything.
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This week I changed it up and did overrated underrated.
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I've done a probably a handful of these episodes in the past, and I have a good time doing them, and people seem to like them.
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So probably every 10 to 12 episodes or so we'll do an overrated underrated.
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And I have gone through and picked the topics beforehand, just not all the topics are great.
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And every time, without fail, some super smart person, actually several handfuls of super smart people, will say whether they think something is overrated or underrated.
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Like, hey, I'm going to say this topic and also that it's overrated or that it's underrated.
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Guys, just like questions, when you give me a topic, you're basically prompting me to say whether I think it's overrated or underrated and why.
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If you say whether it's overrated or underrated, great.
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I now I know whether you think something is overrated or underrated, but it doesn't really give me a topic to talk about talk about.
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So what is the point?
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Anyway, went through and picked out some good ones, and I am gonna discuss those, basically say whether I think it is overrated or underrated, or give some context.
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In some situations, some of these things can be overrated or underrated, just depending on the situation or the context, and a little bit as to why it's a good little challenge for me as far as teaching and simplifying things, as well as a good way to almost answer questions and give you guys some good solid information that you can apply to your lives, and equally importantly, give you some things to probably not think so much about or waste too much bandwidth focusing on, or if something's underrated and not a lot of people appreciate it, something to focus a little bit more on that matters a lot more.
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So that's what we're gonna do today, and really no updates.
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So I'm gonna hop right into today's topics.
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First one is cardio while wearing a pro mask.
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Let's go.
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Alright, so for those not aware, rule number one in special forces, at least, there may be other places that abide or follow this type of rule number one thing.
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It's kind of a facetious and tongue-in-cheek thing, but still applies.
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Rule number one is always look cool.
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And the most ironic thing about this, and for those not aware, a pro mask is a mask that you put on if you're getting a chemical weapon attack.
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It's a military, it's part of a military mop gear where you put your mask on.
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You've probably seen it in movies, or if you're in the military, you've probably done some pro mask training where you do a gas mask, like you get mustard gas, or what is it?
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It's uh tear gas, and you have to go into a chamber and you take your mask off, you have to breathe it in, it's a good time.
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Everyone pukes, everyone has like everything coming out of all their orifices, and then you put your mask back on and seal it.
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You gotta get a good seal, and then you get out, and it's a good time.
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But anyway, that's a pro mask, and you'll see people that think it's a good idea to go and train in them, like do runs and other ridiculous cardio.
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Usually it's cardio, but sometimes it's like I've seen people doing lifting in them, which is even more asinine.
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But anyway, the most ironic thing about it is typically you're gonna do this because you think it looks cool.
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You're gonna do this to draw attention.
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You're hopefully, I'm gonna explain why it's not a good idea, like to do it for effectiveness of your training, but most people are doing this for attention, let's be honest, and they think it looks cool.
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In reality, for those who are, I mean, I guess not super narcissistic and have a normal personality, we all think it does not look cool.
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It looks the opposite of cool.
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You are literally, you think you are following rule number one, but you're actually breaking rule number one blatantly.
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You look freaking ridiculous.
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It'd be one thing if it actually helped, but it actually makes your training less effective, and also you just look ridiculous.
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So, why does it make it less effective?
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A lot of people think that because it restricts your breathing and it's uncomfortable, it almost simulates altitude, and later we'll get into a little bit of altitude related, like actual altitude, not fake altitude, like a pro mask or an altitude mask, kind of same thing.
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All it's doing is restricting your breathing.
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The benefits of altitude, actual altitude, are not that it restricts your breathing.
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There are actual benefits at the cellular level and the blood level and the cardiovascular and capillary level of actual altitude training that are absent from just restricting your breathing and training.
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It's basically like you are plugging your nose or you're just putting like a cotton ball in your mouth to make it difficult to breathe.
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That's the equivalent of what you're doing by wearing a pro mask.
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And so essentially what you're doing is just limiting the potential output that you can actually put into your training.
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So you're getting less effectiveness from your training session just because you're making it harder on yourself by restricting your breathing.
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So not only that, but you're also, like I said, breaking rule number one really, really, really badly.
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So if you want to train with your pro mask, you can in the off chance that someday you may actually have to use it in real life.
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Guess what?
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If you do your pro mask training as far as not your workouts, but your actual pro mask training before you go to an environment, most likely, if if you're ever gonna go to an environment that has a potential threat of a CBRN or chemical weapon attack, you're gonna do plenty of pro mass training, actual on-the-job training before you go.
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So you're gonna be at least familiar with wearing it and operating in it.
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And you might do a little bit of movement and things like that.
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But in the off chance you ever have to have it, use it, and you train too much in it, you're technically in the margins not gonna be as fit as you would if you just trained without restricting your breathing and you're able to just breathe and put more into your training and therefore get more out of your training.
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So it's insanity, it's ridiculous, and I just find it ironic how badly people are blatantly breaking rule number one, even though they think they are following rule number one to a T.
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And I've always found it super, super funny.
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But if you are listening to this and you're thinking, or you're already doing, you're already doing your pro mass training, there you have it.
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It is not serving you whatsoever, and it's making you look absolutely asinine.
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And there's honestly, I I think that's pretty objective.
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I guess it's a subjective thing, but I mean, come on, man.
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You look fucking ridiculous.
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Anyway, let's hop to the next question.
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Not question, overrated, underrated.
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Next one, overrated, underrated, baby onboard bumper stickers.
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This is my buddy who knows that I have a pet peeve of people having a baby onboard bumper sticker on their car.
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So, yes, very overrated.
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Why?
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Well, when is the last time you were gonna rear end if you've ever rear-ended someone, did you look at the back of their car and make a conscious decision whether you're gonna rear-end them or not, or did you just accidentally rear-end them?
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Probably the latter.
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Having a baby onboard bumper sticker, it's not like someone's going to think about rear-ending you, but then they see your baby onboard bumper sticker, they're like, oh, never mind.
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I'm not gonna rear-end this person, or maybe it's on the side, I'm not gonna debone this person, they have a baby on board.
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No, car accidents are ideally accidental.
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So all it does is just like let people know you have a baby in the car.
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It's not actually you're basically like gaining trying to gain attention.
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You're trying to get attention.
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Like, oh, I'm so cool, pay attention to me.
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I have a baby in my car, I'm super special, and I have a baby now too, so like I can actually speak like from a parent.
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I'm never gonna put this type of shit on my car.
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But it's not like people are just gonna see this and decide, never mind, I'm not gonna re-rend you.
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So I just think honestly, I think 98% of bumper stickers are ridiculous, unless it's like a brand or something like that.
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But I think most people's bumper stickers are stupid, and I also think people's license plates, I don't even know that vanity plates where they get actual words written on their plates, are also super dumb.
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But I think that might be just my pet peeve.
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If you have the pet peeve that I have, like bumper stickers and baby on board stuff, let me know in the comments.
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But I just I don't know.
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I don't know why it pisses me off so much, but I just think it's asinine.
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Anyway, next one.
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Overrated, underrated, not snoozing when you feel like you need more sleep.
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Highly what?
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Not snoozing, you're deciding not to snooze even though you feel like you need more sleep.
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That is very underrated.
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Most people are gonna snooze in this situation, and I am not discounting the necess the necessity of sleep.
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Sleep is really important.
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However, by snoozing, you are starting your day with a why.
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I've talked about this a million times, but for anyone who's new, or just to rehash it, a lot of people need to hear these things over and over and over again for it to click.
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When you snooze in the morning, well, let's rewind a little bit.
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When you go to bed at night and you set your alarm for a certain time, you are committing to waking up at that time.
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You're telling yourself, I'm gonna wake up at that time.
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You're making a commitment, no one else knows about it, you're the only only one who knows.
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And here's the deal: when you break commitments to yourself, you chip away at your self-esteem.
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And a lot of people do it all day long.
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They have these little tiny commitments, they might not even be like big important things, like waking up on time, pretty menial, not super important.
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However, when you don't follow through with your commitments, aka you lie to yourself, aka you have no self-accountability, aka you can't even lead yourself following your own self-narratives and self-direction.
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How are you supposed to be confident and how are you supposed to have beaming levels of self-esteem?
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You're not.
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It's not possible.
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So when you start your day with snooze, even if you do need more sleep, you're still starting your day with a lie, aka a loss.
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And a lot of people do this multiple times per day, and a lot of people do this every day, at least every workday.
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So they're starting almost every day of their lives, five out of seven days per week, pretty much, with multiple lies.
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They flake on themselves multiple times and they wonder why their confidence levels are low.
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Well, that's a big, huge one because usually when you start your day with a lie like this, you can't hold yourself accountable to something really, really, really simple, like waking up when you told yourself you're gonna wake up.
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I can pretty much guarantee you're not holding yourself accountable elsewhere.
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And here's the deal: if you need more sleep, guess what?
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You can set your alarm for later and sleep till your alarm goes off.
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Not only is that not lying to yourself, but also it's gonna be much higher quality sleep than getting interrupted every, I don't even know how often snooze goes off, every seven minutes or every nine minutes.
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I think some phones are different.
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But imagine getting, let's say you sleep eight hours per night and you press snooze every, let's say you press snooze six, seven times, and it it equates to an hour.
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That is one eighth of your night that you're getting interrupted on your sleep every nine minutes.
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And also in the morning, right before you wake up, that's usually when a lot of your REM sleep occurs.
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So this is where your mental and cognitive recovery, a lot of that occurs.
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So you're interrupting that every nine minutes, you're not getting that quality sleep.
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So every night you're basically cutting an eighth of your night of sleep off by pressing snooze all the time.
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So that's the physiological effects.
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So what are the solutions?
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Either go to bed earlier and wake up when your initial alarm goes off, don't press snooze, or if you know you need more sleep, then set your alarm later.
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And that solves it.
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So again, this is highly underrated.
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Waking up anyway, if you feel like you need more sleep, you are doing something because it is the right thing to do, not because of feelings.
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You're basically taking your feelings and your emotions out.
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Oh, I'm comfy, I'm warm, I feel like I need more sleep.
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But guess what?
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You made a commitment to yourself to wake up and you're gonna go wake up.
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And guess what?
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If you don't feel like waking up in the morning, pretty much every single day, you're not like excited to go attack your day.
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That's a pretty clear indication that your life is lacking fulfillment.
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So that can be fixed.
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You can choose to chase more challenging things and more exciting things and more things that like actually give you the desire to wake up and get out of bed and go attack the day.
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So that is my thought on snooze.
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Obviously, I am very passionate about this subject.
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I used to be a snoozer and I never really pieced this together.
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I used to be someone that flaked on myself all the time.
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And then of course, I still once in a while, I'm not like perfect across the board.
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I don't definitely don't press snooze.
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I don't even use an alarm anymore because I go to bed and wake up at the same time and I just wake up naturally within a 15-minute window every day.
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And also I run my own business, so I don't really have a time that that I need to wake up.
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But that being said, once in a while I do flake up myself, but I do it way less often.
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And my wins, my actual follow-throughs way, way, way outweigh my flakes of myself.
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And so therefore I feel a lot more confident, my self-esteem is higher, and I feel like I am a better leader of my own self, and therefore I would be a better leader to others because if you can't leave yourself lead yourself, you can't start by leading yourself.
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How the hell are you supposed to not feel like a phony when you're trying to lead others?
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I just don't see how that is possible.
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I don't see how you could sleep at night, whether you press snooze or not, trying to lead others when you can't even hold yourself accountable, if that makes sense.
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So, anyway, let's go to the next one.
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Next overrated, underrated, dumbbell-weighted step ups.
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I'm gonna say this is overrated for the way most people do it.
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The thing about a step-up is it's really easy to cheat with your back leg.
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It's easy to push off and give yourself some extra momentum with your back leg.
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And also when you have a dumbbell in each hand, it's a lot less stable.
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So you're just gonna be limited by how much you can load the tissue, the actual glutes and the adductors and the quads.
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That's kind of like the main muscles that are working in this movement.
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But even still, even if you have one dumbbell in one hand and you're holding on to an upright, like on a squat bar with the other hand, you're making the lift more stable.
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Or even if you're like on a Smith machine, you'd probably top out on a Smith machine if you're doing a step up, like a high step up.
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But basically, if you're making the lift more stable somehow, which my favorite way to do it is just to hold on with another hand and use a dumbbell in that hand, still people have the tendency to push off with their back leg, the leg that's on the ground, and therefore it's really hard to standardize your progression.
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Like, are you actually stronger last week, or did you push off a little bit more with your back leg this week than you did last week?
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Type thing.
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So, as far as single leg movements, step-ups are not my favorite, and that is the main reason why.
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That doesn't mean they're useless, and it also doesn't mean you can't discipline yourself not to push off with your back leg.
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There are certain cues that you can use to not do it, and also you can just decide not to do it.
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But most people are really attached to the reps they're doing or the weight they're doing or progressing from last week, no matter what, even if they do push off a little bit more.
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That I would prefer someone do a split squat.
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A rear foot elbow Vedic split squat would be honestly my favorite single leg movement, mainly because you can't really cheat it.
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Uh, a lot of people don't really perform them the way I like to see them perform them, in that they do the first leg, they go straight into the second leg.
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If you can do that, I've talked about this a lot, but if you can do that, go straight into your second leg and get the same amount of reps as you could in your first set, you are absolutely not training that first leg hard enough.
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You should need rest in between the legs.
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Think of it as if you see, let's say, three sets of split squats, that's three sets each leg.
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I would think of that as six sets.
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That's why typically when I program stuff like this, I only do two sets because it just takes forever and it's very fatiguing to do lots of sets.
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I see some programs with five sets of multiple different single leg movements, which is ten sets of multiple different single leg movements, which is insane.
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But either way, doing something like a split squat, even a reverse lunge, especially a deficit reverse lunge, yes, you can definitely push off with that back leg, but it's a little bit less of it's a little easier to standardize with that back leg.
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And it's okay a little you could you could make an argument that it's okay to push off a little bit more with that back leg on a reverse lunge because it's more of a both legged exercise.
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You're actually getting a little bit of stimulus from that back leg.
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I also like for single-leg stuff, a kickstand goblet squat, fantastic exercise.
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If performed properly, a lot of people don't perform it properly.
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They kind of put the weight on, they they evenly distribute the weight on both feet, and they're like, this is way too easy.
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If you are doing that movement properly, it's a very uncommon movement.
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I have it in some of my programs, but if you're doing it properly, 98% of the weight, 99% of the weight is gonna be on your front leg.
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It's gonna be a very single-leg dominant exercise.
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And if you can do sets of eight to ten with more than 70 pounds, you're incredibly strong, or you're just really good at that exercise, or you're a little bit of both.
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For example, when I first started doing that lift, the week prior, I did a Rogers squat, Bulgarian split squat with I want to say 425 for seven reps.
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The first time I did that movement, and I'm experienced, so I like know exactly how to perform these movements, even if it's a more foreign movement for me.
00:17:51.119 --> 00:17:56.400
I'm not super skilled at the movement, but I know how to load it properly and execute it properly.
00:17:56.559 --> 00:17:59.839
I used a 40-pound kettlebell and I got eight reps per leg.
00:18:00.000 --> 00:18:02.079
And I was like, that was to failure.
00:18:02.240 --> 00:18:05.839
40 pounds versus 425 on a split squat the prior week.
00:18:06.000 --> 00:18:07.680
So that's a great movement.
00:18:07.920 --> 00:18:10.319
And if you do it right, very hard to cheat.
00:18:10.480 --> 00:18:20.880
Not to say that step ups are a bad thing, they can be very beneficial, again, if you're disciplined with them, but I would say they're a little bit overrated as far as single leg movements are concerned.
00:18:21.279 --> 00:18:23.519
Next one, collagen supplements.
00:18:23.680 --> 00:18:41.519
Very overrated, mainly because A, collagen protein is very low quality, so it does not have enough of all nine essential amino acids, so you're not really gonna get a lot of benefits protein-wise from collagen supplements, but a lot of people will use them for like joint health, and a lot of people use them for skin and nails.
00:18:41.599 --> 00:18:44.160
I would say that's probably the best thing for them.
00:18:44.400 --> 00:18:48.400
It's a little bit iffy, like the data on it is a little bit iffy.
00:18:48.480 --> 00:18:55.279
Are you gonna get great results for like healthier skin and nails and hair, or is it really pretty menial?
00:18:55.519 --> 00:18:56.880
And also, does it really matter?
00:18:56.960 --> 00:18:58.559
Like, do you want your nails to grow faster?
00:18:58.720 --> 00:19:00.319
Do you want your hair to grow faster?
00:19:00.480 --> 00:19:06.400
That can be an indicator that you're generally healthy, but there's a lot of things that indicate your health besides that.
00:19:06.880 --> 00:19:17.279
So as far as joint pain, they're not really gonna do all that much, especially compared to fixing everything else in your life that is potentially causing joint pain, like your overall diet.
00:19:17.440 --> 00:19:19.039
Is it super high inflammatory?
00:19:19.200 --> 00:19:23.920
Collagen's not gonna do shit for you if you're just eating inflammatory foods that just jack you up anyway.
00:19:24.160 --> 00:19:28.640
Your training volume, your training load, managing that is gonna make a big difference.
00:19:28.880 --> 00:19:36.400
Your execution, your running form, so on and so forth, those are all gonna play a much bigger role than taking collagen to fix your joints.
00:19:36.720 --> 00:19:50.079
And I will say though, doing something like soaking your some of your food, like your rice or other things, or even just drinking bone broth, like really high quality bone broth, kettle and fire is what we use.
00:19:50.240 --> 00:19:52.640
It's absolutely delicious, and we put it on a lot of different things.
00:19:52.720 --> 00:19:54.400
I cook all my megafit meals, by the way.
00:19:54.480 --> 00:20:04.880
If you want to try MegaFit, best meal company, best meal prep company in the game, go to the link in the description and it should take you straight to a 10% discount.
00:20:04.960 --> 00:20:10.480
But if it doesn't, go to megafitmeals.com and use the code TTM for 10% off.
00:20:10.720 --> 00:20:12.960
Fantastic macros, absolutely delicious.
00:20:13.039 --> 00:20:20.480
And if you're at home and you're making them at home, I would strongly recommend instead of using the microwave, using the stovetop, soaking them in some bone broth.
00:20:20.559 --> 00:20:24.559
Bone broth's really, really good for your gut health, and it also has a little bit of protein in it.
00:20:24.720 --> 00:20:34.880
Again, not super high quality protein, just like collagen, but it is just a great way to add some salt to your food and also make it more easy digesting.
00:20:34.960 --> 00:20:37.440
And if you have gut health issues, it's fantastic.
00:20:37.680 --> 00:20:46.079
Now, usually when I make foods with bone broth, they're easy digesting anyway, but this can kind of give it a little bit of a boost as far as gut health and digestion.
00:20:46.319 --> 00:20:48.559
So I wouldn't waste your money on collagen.
00:20:48.640 --> 00:20:50.400
You can if you want, it's not gonna hurt you.
00:20:50.559 --> 00:20:57.039
If you like it in coffee or if you feel like it makes you feel good, that's fine, but it's definitely not something to go out of your way.
00:20:57.119 --> 00:21:02.559
I would say it's overall overrated, but not gonna harm you if you like to use it.
00:21:02.799 --> 00:21:06.559
Next, overrated, underrated, Planet Fitness Gyms, because of their nice machines.
00:21:06.799 --> 00:21:07.759
Highly overrated.
00:21:07.920 --> 00:21:09.920
Planet Fitness overall is overrated.
00:21:10.079 --> 00:21:12.720
The fact that Planet, I'll get into machines here in a bit, actually.
00:21:12.880 --> 00:21:14.720
So, why is Planet Fitness overrated?
00:21:14.880 --> 00:21:16.640
Mainly because of their double standard.
00:21:16.880 --> 00:21:24.480
So they claim to be a judgment-free zone, but typically, in my experience, I haven't been to a lot of Planet Fitnesses.
00:21:24.640 --> 00:21:31.759
I've only been, I think, to one, but just from what I've heard and what I've seen, like on social media, some videos and whatnot.
00:21:32.079 --> 00:21:39.200
If you are not really that into fitness, let's say you go to Planet Fitness for like their Tuesday pizza night or something, I don't know if they still do that.
00:21:39.279 --> 00:21:41.440
They used to have like, I don't know if it was Tuesday or Friday.
00:21:41.599 --> 00:21:48.960
Basically, if you went between certain hours, they'd give you a piece of pizza or two pieces, I don't know, something like that, which is ridiculous in its own right.
00:21:49.200 --> 00:22:00.880
But anyway, people like that that are not serious about fitness, that are like afraid to go to the gym, which by the way, if you're not serious about fitness and you are self conscious about Going to the gym, guess what?
00:22:00.960 --> 00:22:01.920
You gotta start somewhere.
00:22:02.079 --> 00:22:11.279
And it's not like people who are really, really into fitness at the gym are gonna see you come in and negatively judge you, be like, what the hell is this unfit person doing here?
00:22:11.440 --> 00:22:15.680
In fact, unless the person's a complete dickhead, it's the exact opposite.
00:22:15.839 --> 00:22:31.119
I absolutely love to see when people come into the gym, even if they're a little bit afraid and apprehensive to do it, to hopefully improve their health and do something good for themselves instead of just continuing to be fat and afraid of going to the gym.
00:22:31.440 --> 00:22:40.000
So most of the time, the super fit, really jacked, maybe more intimidating looking people are the least intimidating people.
00:22:40.240 --> 00:22:51.119
And if you A, they're not gonna judge you, and B, if you go and ask them something, if someone like that came and asked me, like, hey, you don't look like you're no, you look like you're no what you're doing, can you help me with something?
00:22:51.279 --> 00:22:54.480
I would be happy to point them in the right direction.
00:22:54.799 --> 00:22:57.599
But I do understand like the apprehension to go to the gym.
00:22:57.759 --> 00:23:04.960
Either way, a lot of people like that gravitate to Planet Fitness because they are a judgment-free zone.
00:23:05.119 --> 00:23:08.960
And yes, they are a judgment judgment-free zone for that type of person.
00:23:09.119 --> 00:23:30.319
However, if you're serious about fitness and you maybe want to go and use some chalk, or maybe you want to go and do some deadlifts, or maybe you want to go and show off the fact that you're jacked and you've worked really hard to build all this muscle, so you're wearing like a sleeveless shirt, you're like serious about fitness, or maybe you're training super hard and you're making noises, which is totally acceptable.
00:23:30.480 --> 00:23:45.200
It's not acceptable, in my opinion, to do like these ridiculous bicep curls and calfphrases and scream, but like last set of a hack squat when you're burying it and you're going to zero reps in the tank, letting some noise out is totally understandable.
00:23:45.359 --> 00:23:52.240
Honestly, I would say if you are doing that and you're not letting noise out, I don't really trust the fact that you're going to zero reps in the tank.
00:23:52.480 --> 00:23:54.240
Anyway, neither here nor there.
00:23:54.480 --> 00:24:02.400
But in my opinion, and in my experience, and from what I've heard, those type of people will get judged, people who are serious about fitness.
00:24:02.559 --> 00:24:05.599
And that's a double standard, and I don't like that at all.
00:24:05.839 --> 00:24:12.400
I also think their business model, although very brilliant, is a little bit scummy because they just know they charge so little.
00:24:12.480 --> 00:24:23.519
They charge it used to be 10 bucks a month, I don't know what it is now, but they're so cheap that so many people on a whim of motivation will go and sign up and maybe go for a little bit and then they just stop.
00:24:23.599 --> 00:24:41.440
But it's so cheap they just never get rid of their membership, so they make money off these people that just don't go to the gym, which is gotta say, very brilliant as a fellow business person, but also a little bit scummy, and I'm just not a huge fan of cheapies and freebies, just not my type of environment.
00:24:42.079 --> 00:24:49.519
As far as nice machines, unless you know something that I don't, and don't get me wrong, I am a big-time machine nerd.
00:24:49.680 --> 00:24:54.480
So a lot of machines that a lot of people think are nice are actually not nice.
00:24:54.640 --> 00:24:58.000
I can pick apart like 10 different things that make them shitty machines.
00:24:58.319 --> 00:25:03.039
But unless you know something I don't know about Planet Fitness with nice machines, they don't have very nice machines.
00:25:03.119 --> 00:25:05.519
Their machines are very vanilla and very, very basic.
00:25:05.680 --> 00:25:10.000
They get the job done for like an average person, but I would not consider them nice machines.
00:25:10.160 --> 00:25:23.440
Nice machines are things like Prime and Atlantis and certain Arsenal pieces and certain Jim Lecco pieces and certain, let's see, Panada pieces, and things like what else?
00:25:23.599 --> 00:25:24.319
Nautilus.
00:25:24.559 --> 00:25:26.880
Nautilus has some great, great pieces.
00:25:27.119 --> 00:25:28.799
Not planet fitness stuff.
00:25:29.039 --> 00:25:36.079
Oftentimes I would guess it's probably like maybe some life's life fitness stuff, which life fitness does have some decent machines.
00:25:36.160 --> 00:25:38.720
Their leg curl, weirdly enough, is super nice.
00:25:38.880 --> 00:25:41.039
Their seed leg curl, I should say.
00:25:41.359 --> 00:25:43.519
They probably have some, maybe some hammer strength.
00:25:43.680 --> 00:25:50.480
Hammer strength does have a decent couple of pieces, but 98% of hammer strength stuff is pretty awful.
00:25:50.640 --> 00:25:54.000
Even though people think hammer strength is nice, that's a perfect example.
00:25:54.160 --> 00:26:00.000
So I'm not sure what you're talking about about nice machines, but overall I'm gonna say Planet Fitness is highly overrated.
00:26:00.160 --> 00:26:03.200
I don't want any part of Planet Fitness whatsoever.
00:26:03.440 --> 00:26:06.720
And you can call me a dickhead for that, but I don't really care.
00:26:07.279 --> 00:26:10.160
Next one, fruit and grain bars for carbs.
00:26:10.400 --> 00:26:16.079
So I'm gonna say overrated mainly because grains are not the most ideal carb source for most people.
00:26:16.240 --> 00:26:22.640
Even though everyone says whole grains this, whole grains that, whole grains part of the food pyramid, whatever.
00:26:22.880 --> 00:26:25.279
Grains are just not easy digesting for most people.
00:26:25.359 --> 00:26:26.880
They're not great for most people's gut.
00:26:27.279 --> 00:26:36.000
And that's just what I've experienced over a long time working with a lot of people, as well as myself, as well as just a lot of people that struggle to digest grains.
00:26:36.079 --> 00:26:49.759
And if you don't now, eventually, if you continue eating a bunch of grains, you very well may, especially if you're eating grains plus all the other shit that people eat on a regular basis that just destroys their gut health, or they're just super high stress, they train way too much.
00:26:49.920 --> 00:26:53.119
There's a lot of different things that go into worsening your gut health.
00:26:53.279 --> 00:27:01.200
Some of it is a little bit, you can you can have like autoimmune issues, you can have food allergies, you continue eating a food that you're sensitive to and you just don't know it.
00:27:01.440 --> 00:27:01.920
Things like that.
00:27:02.079 --> 00:27:03.519
There's a it's very, very complex.
00:27:03.680 --> 00:27:09.200
Gut health experts still have like 1% of everything there is to know about the gut figured out.
00:27:09.359 --> 00:27:11.200
So it's a very complex system.
00:27:11.519 --> 00:27:20.160
However, grains generally are not very easy digesting, and they can lead to some inflammation, they can lead to some gas, bloat, they're slower digesting.
00:27:20.240 --> 00:27:22.720
So if you're eating these around training, not ideal.
00:27:22.880 --> 00:27:28.000
The fruit in them, I mean, fruit's pretty good for you, but usually it's like kind of processed fruit.
00:27:28.079 --> 00:27:31.519
They probably add a bunch of sugar and other additives to these bars.
00:27:31.759 --> 00:27:41.519
So, in general, I would probably for the most part steer clear of fruit and grain bars and opt for things like regular fruit, like whole food fruit, would be a great option.
00:27:41.759 --> 00:27:49.359
If you're doing this around training, something faster digesting, like a rice-based item, such as rice and grinds.
00:27:49.519 --> 00:27:51.519
Another thing we have a discount code for.
00:27:51.839 --> 00:28:01.440
Pridefoods.org, 10% off with the code TTM for rice and grinds, the best hot cereal, rice-based cereal, super easy digesting on the market.
00:28:01.519 --> 00:28:03.039
It's a great oatmeal alternative.
00:28:03.200 --> 00:28:07.839
Going back to the greens, oatmeal is another one that is iffy for a lot of people.
00:28:08.000 --> 00:28:11.920
Some people do handle it just fine, other people don't digest it well, if that is you.
00:28:12.079 --> 00:28:21.440
If you feel sluggish or if you just feel not great after you eat oatmeal, or you want something faster digesting around your training, oatmeal is higher in fiber, so it's slower digesting.
00:28:21.519 --> 00:28:25.279
It's got a little more fat in it too, then rice and grinds is a great option.
00:28:25.440 --> 00:28:27.839
You can find info for that in the description.
00:28:28.160 --> 00:28:33.119
Anyway, having something faster digesting, rice-based, around your training would be a better option.
00:28:33.279 --> 00:28:38.240
Rice cakes, rice crispies, even, rice and grinds, white rice itself.
00:28:38.640 --> 00:28:54.160
Or if you're really close to training, instead of having a green bar like this, you could do something like maybe a some something with almost pure carbs, probably like a gel or intra-workout carb supplement, or even a stinger waffle.
00:28:54.240 --> 00:29:01.759
I don't love stinger waffles right before training because they do have some fat in them, but they'd probably be a better option than a fruit and grain bar.
00:29:01.920 --> 00:29:10.480
And they can be fine like after training, or if you're doing something really, really long and you want a high carb like bump, just note that they have a little bit of fat in them so they're slower digesting.
00:29:10.559 --> 00:29:14.240
I don't really understand why people think they're such great periworkout foods.
00:29:14.400 --> 00:29:24.319
There's like seven or eight grams of fat in one stinger waffle, which is not a lot of fat overall speaking, but for your intra workout or just before your workout, that's too much fat.
00:29:24.400 --> 00:29:25.920
It's gonna slow digestion down.
00:29:26.079 --> 00:29:28.880
Anyway, those would be better options than fruit and grain bars.
00:29:29.039 --> 00:29:40.400
If you like fruit and grain bars and you handle them well, you're probably either a unicorn or you just don't realize what it feels like to eat foods that are more gut friendly and easy digesting.
00:29:40.559 --> 00:29:42.480
And if you did, you would feel the difference.
00:29:42.640 --> 00:29:48.640
But a lot of people just have no idea that their gut health is absolutely horrendous, or they just don't want to acknowledge it.
00:29:48.799 --> 00:29:50.160
Honestly, I always say this.
00:29:50.400 --> 00:30:02.720
If you want to know the general picture of gut health and how poor it is in the United States in general, like general population, go to an airport male bathroom.
00:30:03.039 --> 00:30:11.680
You will see, smell, and hear just how bad the gut health is of the male population as a whole.
00:30:12.000 --> 00:30:30.559
Furthermore, if you want to see how bad it is in fitness-minded people, even fitness-minded people that really take their fitness, ideally their health, or supposedly their health seriously, go to a bigger gym bathroom, and you will smell, see, and hear just how bad people's guts are.
00:30:30.880 --> 00:30:35.920
To be clear, you should not have diarrhea every single time you go to train.
00:30:36.000 --> 00:30:48.799
You should not have these massive, disgusting shits all day long, like randomly go to the airport bathroom and have these massive shits, or randomly go to your gym bathroom and take these disgusting shits.
00:30:48.960 --> 00:30:52.000
Like that is a clear sign that something is not right.
00:30:52.240 --> 00:30:57.359
Even though it's normal, or no, I should say, even though it's common, it is not normal.
00:30:57.599 --> 00:31:06.880
The male body, the human body, I should say, is not supposed to function that way, even though a lot of people do, that does not make it a normal human bodily function.
00:31:07.039 --> 00:31:24.880
So anyway, going on a tangent here, but gut health is something I'm really passionate about because I've had some issues with it myself, and I've been a little bit of in that same boat, like convincing myself my gut health's fine, even though I know it's definitely not, and I finally fixed it, at least improved it.
00:31:24.960 --> 00:31:25.680
It's not perfect.
00:31:25.839 --> 00:31:27.440
I still get messed up once in a while.
00:31:27.599 --> 00:31:46.880
Usually it's because I make bad choices, and I know going into it, it's a bad choice, it's gonna mess me up, and I still accept it, which is fine to do once in a while, but for the most part, you really want to keep your gut health in check, and because it's not just your gut, it's it there's an axis between the gut and basically every single organ in your body.
00:31:47.039 --> 00:31:48.559
So it is very, very important.
00:31:48.720 --> 00:31:54.480
It's underrated, like gut health in general is underrated, even though a lot of people like think it's overblown.
00:31:54.720 --> 00:31:56.960
It's in my experience, not.
00:31:57.119 --> 00:32:02.079
It's something that you should probably take seriously, especially if you know that your gut health is not great.
00:32:02.400 --> 00:32:05.279
Anyway, moving on to the next overrated, underrated.
00:32:05.519 --> 00:32:06.400
Carb cycling.
00:32:06.640 --> 00:32:09.440
Carb cycling, this is a great one for context.
00:32:09.599 --> 00:32:13.119
So in some contexts it's overrated, in others, it's underrated.
00:32:13.279 --> 00:32:14.720
Let's talk overrated.
00:32:14.960 --> 00:32:16.880
When is carb cycling overrated?
00:32:17.119 --> 00:32:41.839
Oftentimes, people online, coaches, trainers, Instagram influencers, etc., will do these like carb cycling challenges where they'll try and claim that carb cycling is this magic thing to lose extra fat or get extra shredded, or if you just join my six-week carb cycling challenge, you'll be ready to go to the beach with a six-pack in six weeks, as if everybody's six weeks away from having a six-pack.
00:32:42.160 --> 00:32:48.319
Most people are further than six months away from having a six-pack, let alone six weeks of carb cycling.
00:32:48.480 --> 00:32:50.640
Anyway, that's when it's overrated.
00:32:50.799 --> 00:32:59.279
It's usually just a marketing, scammy marketing technique, and it's a way to get people almost to think like, oh, I've been doing this all wrong.
00:32:59.440 --> 00:33:03.680
I need to just carb cycle, and that is going to be the solution to all my problems.
00:33:04.000 --> 00:33:05.440
That is where it's overrated.
00:33:05.519 --> 00:33:15.119
Where it's underrated is for someone with big performance goals, especially if your training throughout the week fluctuates significantly as far as volume, intensity, and things like that.
00:33:15.279 --> 00:33:24.559
So if you have really, really high output training days, let's say some days you're doing three-hour rucks, or some days maybe you're doing a lift plus a conditioning session.
00:33:24.720 --> 00:33:26.319
Maybe you're doing double sessions.
00:33:26.480 --> 00:33:42.400
And then other days you're doing maybe a 45 to 60 minute lift or a 30 to 45 minute easy run, or maybe it's a complete rest day, and you're just a generally active person with really good metabolic health, you're relatively lean, you're decently experienced with tracking macros.
00:33:42.640 --> 00:33:58.559
If you're just brand new to tracking macros, probably a little bit too advanced, but let's say you have some experience with that, then it makes a lot of sense to carb cycle because you're pretty much matching your daily calorie and carb intake up with your output.
00:33:58.720 --> 00:34:02.160
Usually, calorie cycling and carb cycling are pretty similar.
00:34:02.319 --> 00:34:06.480
Most people call it carb cycling, but usually you're also fluctuating your calories too.
00:34:06.559 --> 00:34:09.760
So, say you have a three-hour ruck one day and the next day is a rest day.
00:34:10.000 --> 00:34:16.320
It makes a lot of sense to eat more on that three-hour ruck day because you're gonna burn a lot more on that three-hour ruck day.
00:34:16.639 --> 00:34:21.199
So you would drive your carbs up and that would also drive your calories up.
00:34:21.360 --> 00:34:26.000
And then the next day you'd eat fewer carbs and that would also drive your calories down.
00:34:26.159 --> 00:34:28.719
You can carb cycle without changing your calories.
00:34:28.800 --> 00:34:33.519
It's a little bit more complex, not really applicable to most people listening to this.
00:34:33.760 --> 00:34:43.280
That's more of a lifestyle type thing, or maybe you're trying to manipulate the way your physique looks around a competition, like a physique show or something like that.
00:34:43.440 --> 00:34:47.679
But even like bodybuilders will do some carb cycling and they'll also calorie cycle.
00:34:48.000 --> 00:34:52.159
But I think for that type of person and that type of goal, it's really underrated.
00:34:52.239 --> 00:34:53.440
It's a great, great strategy.
00:34:53.599 --> 00:34:56.000
I use it with pretty much all of my clients.
00:34:56.159 --> 00:35:01.360
Yeah, all of my clients, whether they're in a cut or they're in a surplus or they're at maintenance.
00:35:01.519 --> 00:35:07.119
Honestly, it's great for cutting because it's a fantastic mental boost as well as performance boost.
00:35:07.360 --> 00:35:09.519
Let's say you are in a calorie deficit.
00:35:09.679 --> 00:35:21.199
Instead of eating in a deficit every single day, when you cycle calories and you cycle carbs, some days, especially your higher output training days, you're eating probably closer to maintenance, maybe even sometimes in a surplus.
00:35:21.360 --> 00:35:26.320
Yes, you can sometimes eat in a surplus, even though you're in overall a deficit and still be fine.
00:35:26.400 --> 00:35:29.199
You just compensate for it on another day.
00:35:29.440 --> 00:35:35.440
So let's say it's a really hard training day and you want to perform as best you can and recover from that training session as best you can.
00:35:35.599 --> 00:35:41.519
Maybe that day you eat a hundred calories or 200 calories mostly by carbs over maintenance.
00:35:41.599 --> 00:35:43.119
And the next day is a rest day.
00:35:43.360 --> 00:35:47.920
You compensate on the rest day by eating less that day, and it evens itself out.
00:35:48.000 --> 00:35:51.519
So as long as you're in a net deficit, typically I do this on a weekly basis.
00:35:51.599 --> 00:36:00.000
I kind of determine how many calories per day someone needs to eat to be in a certain amount of calorie deficit, 300, 400, 500 calorie deficit.
00:36:00.159 --> 00:36:07.679
But then I multiply that by seven and we get their weekly calories, and then I will assign different amounts of calories on different days based on output.
00:36:07.840 --> 00:36:10.880
Lots of things go on behind the scenes as far as tracking this stuff.
00:36:11.039 --> 00:36:16.559
I have some articles on my website that talk about carb cycling and how to implement it.
00:36:16.639 --> 00:36:20.079
And I also talk about it in my soft prep recovery guide.
00:36:20.400 --> 00:36:22.719
But I think it's a really good strategy for that.
00:36:22.800 --> 00:36:30.559
I also think it's a really good strategy for somebody who is more of a lifestyle person that has a little bit of tracking experience.
00:36:30.800 --> 00:36:36.960
So a lot of people generally like to eat a little bit more on certain days and a little bit less on other days.
00:36:37.119 --> 00:36:39.679
Usually for most people, it's the weekends.
00:36:39.760 --> 00:36:48.800
They like to go out, hang out with friends, have a good time, maybe eat a little bit more on weekends, and maybe on an average Tuesday, they're really busy, they're totally fine eating a little bit less.
00:36:49.039 --> 00:36:51.679
So let's say they're trying to be in a calorie deficit.
00:36:51.920 --> 00:36:54.880
Maybe on Friday and Saturday they eat at maintenance.
00:36:55.039 --> 00:36:58.239
On other days, they create their cer their deficit.
00:36:58.400 --> 00:37:00.559
And that is an example of calorie cycling.
00:37:00.639 --> 00:37:07.119
And usually the best way to do it, if you care about like performance or physique, is to mostly manipulate your carbs.
00:37:07.199 --> 00:37:14.559
You can manipulate your fat a little bit, you can manipulate protein too, but that is getting a little bit into the weeds, especially for the lay person.
00:37:14.800 --> 00:37:17.199
If you have a coach that's doing it for you, that's one thing.
00:37:17.280 --> 00:37:26.639
But for the most part, just using the carbs to drive them up or down based on your output or based on your lifestyle, your preferences is a solid idea.
00:37:26.880 --> 00:37:29.519
And again, you can also use it for physique goals.
00:37:29.599 --> 00:37:48.159
If you're trying to get really jacked on your big heavy training days, especially if you're in a surplus, have super duper high carb days on your surplus during your surplus on your higher training days, and then drive those cars back down a little bit lower, still making sure that you're in a surplus on your non-training days or on your easier days, and that can be a great strategy.
00:37:48.239 --> 00:37:53.039
So, overall, for some people, underrated, for other people, overrated.
00:37:53.519 --> 00:37:56.480
Next, overrated, underrated assault bike for conditioning.
00:37:56.559 --> 00:37:57.920
I would say very underrated.
00:37:58.000 --> 00:38:15.119
It's probably the best piece of equipment that there is for conditioning, just because A, it's low skill, you don't have to have a lot of technique, and you don't have to have all you don't have to do a lot of practice and worry too much about your skill when you're going about the assault bike compared to something like running.
00:38:15.360 --> 00:38:17.840
Running is what I call a double cost activity.
00:38:18.000 --> 00:38:22.559
So the cost of not having great running skill, and by the way, running is absolutely a skill.
00:38:22.719 --> 00:38:26.960
If you've been listening for a while, you know this, but it is a high skill activity.
00:38:27.199 --> 00:38:38.239
And the double cost of it, if it's low, if your skill is low, which for most people it is, because they don't treat it like a skill, one, you're just not going to be as good at it, which is acceptable, I guess, fine.
00:38:38.400 --> 00:38:42.159
That's kind of the cost for low skill at any conditioning modality.
00:38:42.320 --> 00:38:50.480
But the other cost of not being skilled at running is you're way more likely to get injured, some sort of overuse injury.
00:38:50.719 --> 00:39:00.079
Whereas if you have no air bike skill, which again, it just doesn't take all that much skill, yes, you can have there are certain things that represent a little bit more skill.
00:39:00.239 --> 00:39:02.079
Some people are more skilled on an air bike.
00:39:02.159 --> 00:39:10.480
There's certain things technique-wise that matter, but they don't matter as much in that you still can get a really solid training session in.
00:39:10.559 --> 00:39:19.760
And if you're really, really unathletic and you're really unskilled, let's say it's your first time ever on an air bike, your chances of hurting yourself are almost slim to none.
00:39:19.840 --> 00:39:22.639
Your chances of getting an overuse injury are slim to none.
00:39:22.880 --> 00:39:25.920
So it's a very, very accessible piece of equipment.
00:39:26.079 --> 00:39:32.079
And you can absolutely crush yourself, you can crush your soul on an air bike with more intense workouts.
00:39:32.239 --> 00:39:42.159
I would say for like zone two, longer stuff, it definitely can be used, but it's not ideal, especially an Echo bike where you actually really have to like work hard to keep an Echo bike going.
00:39:42.400 --> 00:39:46.880
An air bike or an assault bike kind of goes a little bit on its own, a little easier.
00:39:46.960 --> 00:39:48.000
You can kind of coast.
00:39:48.159 --> 00:39:49.599
So it depends on your fitness levels.
00:39:49.760 --> 00:39:55.280
Like for some people, just barely getting an Echo bike going might put them into zone two, zone three, or higher.
00:39:55.360 --> 00:40:02.639
So it might not be the best option for like low intensity stuff, but for generally fit people, it's probably totally fine.
00:40:02.960 --> 00:40:05.760
But overall, for higher intensity stuff, it's fantastic.
00:40:05.840 --> 00:40:09.280
It's a full body thing, you can absolutely burn it down.
00:40:09.360 --> 00:40:22.719
It's great for high-intensity interval training, it's great for a little bit longer intervals, it's great as part of a conditioning piece where you're using multiple different pieces of equipment, or maybe you're doing some strongman stuff along with some cardio stuff, and you're hopping on the assault bike.
00:40:22.960 --> 00:40:24.239
So I think this is a fantastic.
00:40:24.559 --> 00:40:37.840
If I was gonna have one piece of equipment, although I am partial to the rower just because I love the rower, and rowers are much higher skill than a lot of people think they are, and I like the skill aspect, I like doing things that I can get better at skill-wise.
00:40:37.920 --> 00:40:41.199
It just is like mentally stimulating and fulfilling to me.
00:40:41.519 --> 00:40:48.480
So I would choose the rower if I could have any piece of equipment, but my second choice would be the assault bike or probably the echo bike.
00:40:48.559 --> 00:40:55.840
Actually, funny thing is, I have the concept 2 rower as well as the assault bike or the echo bike, and I love both of them.
00:40:55.920 --> 00:41:13.360
I definitely use the rower more often, but the air bike in general is a highly, I would say under slightly underrated, not highly underrated, just because a lot of people share my same viewpoints on it, but I don't think it gets quite enough respect compared to what it should get.
00:41:13.840 --> 00:41:16.239
Next overrated, underrated, keto breads.
00:41:16.400 --> 00:41:21.760
Okay, so I think this is a facetious one, but anyway, I'm gonna say this is highly, highly overrated.
00:41:21.840 --> 00:41:27.679
Alright, so keto, honestly, people have bastardized keto so, so, so hard.
00:41:28.000 --> 00:41:29.920
And it just drives me nuts.
00:41:30.079 --> 00:41:35.360
Honestly, people like who are low carb, I made a post the other day and it's getting a lot of traction.
00:41:35.440 --> 00:41:42.559
A lot of people are seeing it about how stupid it is to basically cut out carbs or be afraid of carbs if you want to perform better.
00:41:42.719 --> 00:42:00.079
It's kind of a meme post, and for whatever reason, people who love to go low carb, like keto people, carnivore people, people who just are anti-carb, they think that life is better without carbs or that they can perform better without carbs or that they look better without carbs compared to if they were to.
00:42:00.400 --> 00:42:05.519
All asinine stuff that I won't get into, but for whatever reason, people are just attached to it.
00:42:05.599 --> 00:42:06.960
It's almost like their religion.
00:42:07.119 --> 00:42:11.280
And anytime you talk negatively about it, they just get super duper upset.
00:42:11.360 --> 00:42:15.119
And you can see the comments section on this post for a representation of that.
00:42:15.280 --> 00:42:20.079
Honestly, most comments are good, but some of them are just people who are feeling offended.
00:42:20.400 --> 00:42:22.000
Anyway, keto.
00:42:22.480 --> 00:42:29.519
The original use of keto, the reason it was actually invented, is to treat epilepsy.
00:42:29.599 --> 00:42:33.199
So people who have seizures on a regular basis, and it works really well for that.
00:42:33.360 --> 00:42:43.199
However, actual keto is very high fat, pretty damn low protein, like low to moderate protein, and really, really low carb to no carb.
00:42:43.440 --> 00:42:50.800
A lot of people these days eat keto, quote unquote keto, but they eat really high protein, decent amount of fat, and pretty low carbs.
00:42:50.880 --> 00:42:54.639
But they will take these things that are normally carbs and turn them into keto.
00:42:54.719 --> 00:42:57.760
So basically they add a bunch of fat and therefore calories to them.
00:42:57.920 --> 00:43:01.440
They add a bunch of fake shit to them to make them kind of maybe taste.
00:43:01.519 --> 00:43:09.840
I've never I would never try this stuff, and I I never have, but they try and add things to make it taste like normal bread, but they make it keto.
00:43:09.920 --> 00:43:13.199
It's got way more fat in it, way more calories in it than regular bread would.
00:43:13.519 --> 00:43:23.199
And they think because it's keto, it's somehow going to be more beneficial for them than just being okay with eating some actual like quality bread, like sourdough bread.
00:43:23.280 --> 00:43:26.719
God forbid you have sourdough bread, which has a lot of carbs in it.
00:43:26.800 --> 00:43:29.519
You're gonna feel way better, you're gonna perform way better, you're gonna look way better.
00:43:29.599 --> 00:43:33.039
But no, I'm just gonna have this keto bread, even though it's not actually keto.
00:43:33.519 --> 00:43:37.119
Keto in general is gonna be whole foods, whole keto foods.
00:43:37.199 --> 00:43:44.559
And it can be beneficial again for certain people, especially if you have epilepsy, very, very beneficial, probably the most beneficial way you can possibly eat.
00:43:44.719 --> 00:43:54.239
However, a lot of people just have adopted it and bastardized it and started making all these ridiculous keto things, keto ice cream, keto bread, keto muffins, keto cookies, whatever have you.
00:43:54.480 --> 00:44:02.559
And if you're gonna handicap yourself by not eating carbs, Deciding not to eat carbs because you think it's better.
00:44:02.960 --> 00:44:05.519
In fact, usually for most people it's worse.
00:44:05.840 --> 00:44:12.960
Then just stick to it and don't try and eat these fake things that are usually carbs and tr try and turn them into keto.
00:44:13.039 --> 00:44:17.840
It's just, I don't know why you wouldn't just eat actual bread and do yourself a favor.
00:44:18.159 --> 00:44:23.760
Anyway, I'm very passionate about this stuff, but I just think people are that they're they're just so misinformed.
00:44:23.920 --> 00:44:25.280
That is the main thing.
00:44:25.440 --> 00:44:32.639
People are just drunk on different people's Kool-Aids because there are a lot of creators out there that are very enticing and very, very articulate.
00:44:32.800 --> 00:44:36.719
They sound really smart, they sound really convincing, they usually believe their own bullshit.
00:44:36.800 --> 00:44:43.039
Some of them are disingenuous, they know better, but they're so sunken past, like they have the sunken cost fallacy.
00:44:43.280 --> 00:44:46.559
Like I've already, I've already put my name out there as this guy.
00:44:46.719 --> 00:44:49.519
Even though I know better, I'm gonna continue to promote this.
00:44:49.760 --> 00:44:52.000
Other people actually believe their own bullshit.
00:44:52.159 --> 00:45:08.480
Their own, like, you're way better off, everyone's way better off, everyone can perform better, everyone's gonna look better, everyone's gonna be more healthy if all they eat is meat, or if all they do is eat keto, carbs are toxic, carbs are for the devil, carbs cause diabetes, they cause bloat, they cause you to get fat, whatever.
00:45:08.719 --> 00:45:12.000
But it just annoys the hell out of me because it's all bullshit.
00:45:12.239 --> 00:45:26.880
And honestly, most people are gonna get the best results and also be able to sustain them and feel the least restricted and stay the healthiest if they just eat a relatively balanced diet that includes regular bread, not keto bread, regular bread.
00:45:27.039 --> 00:45:39.039
Generally, you want to choose something like sourdough bread because it's better digesting, it's healthier, but you'd just be better off doing that and also eating some fat and also eating some protein and also eating some other carbs.
00:45:39.119 --> 00:45:41.280
You're gonna look better, you're gonna feel better, you're gonna be more healthy.
00:45:41.360 --> 00:46:23.119
Again, most people, there are certain instances and certain outliers that this doesn't apply to, but for the most part, most people are gonna do better or would do better, hypothetically, if they decided to, they stopped drinking the Kool-Aid, if they just lived a balanced life as far as what they do for nutrition and stopped attaching their identity to the way they like to eat, putting it in their Instagram profile, thinking that every day starting the day with bacon and butter in their coffee, like pouring melted butter into their coffee and eating bacon is somehow a good way to start your day and more healthy than eating a balanced breakfast of what let's say a couple eggs, some egg whites, some sourdough bread, or maybe some rice and grads, or maybe some oatmeal.
00:46:23.280 --> 00:46:24.719
It's just all insane to me.
00:46:24.800 --> 00:46:26.800
So anyway, keto bread, way overrated.
00:46:26.880 --> 00:46:28.079
Thanks for getting me going.
00:46:28.719 --> 00:46:32.000
Next, overrated, underrated, intra workout carbs.
00:46:32.239 --> 00:46:34.960
Context again, for most people, overrated.
00:46:35.039 --> 00:46:37.519
For most people listening to this, probably underrated.
00:46:37.679 --> 00:46:40.960
So the average person does not need to worry about intra workout carbs.
00:46:41.039 --> 00:46:47.440
They don't train hard enough, they don't need extra carbs in their life as far as like drinking them during training.
00:46:47.599 --> 00:46:55.440
However, if you have big performance goals and or you need a lot of calories throughout the day, then intra workout carbs is a fantastic idea.
00:46:55.599 --> 00:47:08.000
If you want to make gains in the margins, if you want to really support your in-training performance as well as your recovery from that training, intra workout out carbs, even if you're eating enough carbs overall, still a really good idea.
00:47:08.320 --> 00:47:16.239
So generally these are gonna come in liquid form unless you are doing something like a run, you're doing some gels, maybe some gummies, some chews, whatever have you.
00:47:16.480 --> 00:47:19.440
These are fantastic ways to keep your energy levels up.
00:47:19.519 --> 00:47:22.239
They're gonna delay how long it takes you to tap into glycogen.
00:47:22.639 --> 00:47:24.800
They're kind of what's called glycogen sparing.
00:47:24.880 --> 00:47:29.360
Basically, you're giving yourself glucose in your bloodstream and your body's gonna kind of burn that off.
00:47:29.440 --> 00:47:32.800
You can't really have, you don't really have a lot of glucose in your bloodstream at one time.
00:47:32.880 --> 00:47:34.239
You have a lot more glycogen.
00:47:34.719 --> 00:47:48.159
But by taking in intra workout carbs, you're gonna preserve how long that glycogen, which is basically stored carbs from overall carb intake, you're gonna delay how long it takes you to start start burning through all of that.
00:47:48.480 --> 00:47:57.599
So that's one benefit, but other benefits are you're gonna start recovering from your training session faster because you want to replenish that glycogen as quickly as possible.
00:47:57.679 --> 00:48:02.400
And if you're taking in more carbohydrates during your training session, again, you're not gonna lose it as much.
00:48:02.480 --> 00:48:05.760
And so, therefore, you're gonna be able to train sooner for the next workout.
00:48:06.000 --> 00:48:20.719
But there are some indirect benefits as well, such as if you're someone who is lean and you train hard and you're just a generally go, go, go, higher stress person, doing a lot of hard training is going to be a pretty significant stressor.
00:48:20.800 --> 00:48:29.760
And later in training sessions, as you're training for a longer period of time, basically the stress effect of that training session can be a little bit modulated by taking in carbs.
00:48:29.920 --> 00:48:34.320
You're gonna release insulin, and insulin can have a little bit of a cortisol dimming effect.
00:48:34.559 --> 00:48:35.440
Very, very minor.
00:48:35.519 --> 00:48:43.440
It's kind of subtle and it's more nuanced, and it doesn't really, it's not super applicable or necessary for everybody to think about.
00:48:44.559 --> 00:48:46.159
My dog, it's thundering out.
00:48:46.239 --> 00:48:48.800
My dog is trying to get into my office.
00:48:48.960 --> 00:48:50.400
So let me go open the door.
00:48:50.559 --> 00:48:51.119
I will be back.
00:48:51.280 --> 00:48:56.159
We're talking about, let's see, the stress effect of intraworkout carbs.
00:48:56.320 --> 00:48:57.119
BRB.
00:48:58.159 --> 00:49:00.480
All right, my dog is now in my office.
00:49:00.639 --> 00:49:01.360
She's good to go.
00:49:01.519 --> 00:49:02.880
She's shaking and panting.
00:49:02.960 --> 00:49:04.079
She does not like thunderstorms.
00:49:04.159 --> 00:49:05.840
She's been through a thousand of them in her life.
00:49:05.920 --> 00:49:08.880
She's 10 years old, but still, she gets terrified every time.
00:49:09.039 --> 00:49:15.920
Anyway, intraworkout carbs can have a little bit of a dimming effect on the cortisol release from that training session.
00:49:16.000 --> 00:49:20.960
And therefore, in a round of almost a roundabout way, help with recovery.
00:49:21.039 --> 00:49:26.079
You're just a little bit more chill sooner after you finish training, as well as during that training session.
00:49:26.239 --> 00:49:35.679
Not chill in that, like it's gonna impede your performance or like calm you down or make it so that you can't go hard, but hormonally, it's gonna balance you out a little bit.
00:49:35.840 --> 00:49:41.280
There's a lot that I'm skimming over just to not get super duper into the weeds here.
00:49:41.599 --> 00:49:46.960
But that is another more nuanced, lesser discussed effect of interworkout carbs.
00:49:47.119 --> 00:49:54.960
And a super nuanced one that almost no one talks about is the fact that the brain in the nervous system prefer to run on glucose.
00:49:55.199 --> 00:50:00.239
So you have your glycogen, which I already discussed earlier, kind of stored in your musculature.
00:50:00.400 --> 00:50:22.239
You do store glycogen in the liver just in smaller amounts, but in the musculature, that is very, very important for high output training performance, especially if you're doing things like a tempo run or a time trial or higher rep bodybuilding style workout or repeats, whatever have you, that glycolytic energy system literally means you're burning sugar, you're burning carbohydrates, you're burning glycogen.
00:50:22.719 --> 00:50:35.360
That being said, if you have a little bit of glucose coming in, so you're taking intraworkout carbs, whether it's liquid or gels or whatever have you, that is going to support optimal nervous system and brain function.
00:50:35.519 --> 00:50:41.679
So your nervous system kind of communicates with your musculature to allow it to function at its best.
00:50:42.079 --> 00:50:43.679
So that is important as well.
00:50:43.840 --> 00:50:57.360
And for all those reasons, I would say for a lot of people listening to this that have big performance goals and big recovery goals, or significant body composition goals, and you really want to be jacked and lean and strong, interworkout carbs would be a really good idea.
00:50:57.440 --> 00:51:04.079
For the lay person, the general person who's just looking to get a little bit fitter and healthier, totally not something to focus on.
00:51:04.400 --> 00:51:05.119
Pre-workout.
00:51:05.199 --> 00:51:07.440
I'm gonna say pre-workout is overrated.
00:51:07.599 --> 00:51:14.239
Mainly because a lot of people either A, overuse it, they abuse it, and as such become reliant on it.
00:51:14.480 --> 00:51:32.960
And B, because the after-effects, especially if you're using pre-workouts that have these days, pre-workouts have insane amounts of stimulants in them, and mainly caffeine, but other stimulants do, you're kind of dampening your recovery a little bit because you're getting your nervous system all ramped up.
00:51:33.119 --> 00:51:41.440
And even if you're doing this during the day, if you're doing this in the evening pre-workout and then evening workout or afternoon workout, that is a terrible idea because it's going to eat into your sleep.
00:51:41.599 --> 00:51:42.559
Not a good idea.
00:51:42.800 --> 00:51:56.960
However, even throughout the day, if you're getting super ramped up on a ton of stimulants prior to training, yes, it can have an acute performance effect and caffeine used strategically, which I'll get into here in a second, can be great.
00:51:57.199 --> 00:52:05.039
But using pre-workout for all your training sessions to get super ramped up, you're not gonna be, you're still gonna be ramped up well after your training session.
00:52:05.280 --> 00:52:28.159
And after training, in order to recover fully and optimally and maximally and long term, make the gains that you want, not just get your workout in and have a good time doing that, but actually get the fruits of your labor long term, you wanna be able to switch or somewhat rapidly transition into a more rest and relax state, a parasympathetic state.
00:52:28.239 --> 00:52:30.880
When you're training, you're ramped up, you're sympathetic, you're fight or flight.
00:52:30.960 --> 00:52:31.440
That's a good thing.
00:52:31.519 --> 00:52:32.800
You want to be that way.
00:52:33.119 --> 00:52:39.360
And caffeine can make you that way or can enhance, basically accentuate how ramped up you are.
00:52:39.599 --> 00:52:46.400
That being said, after your training session, if you're still ramped up from your caffeine, it's gonna take you longer to start recovering and chilling out.
00:52:46.559 --> 00:52:49.519
And oftentimes you might crash later, you might feel terrible later.
00:52:49.679 --> 00:52:53.679
And again, if you're doing this in the evening or the afternoon, it's gonna interfere with your sleep.
00:52:53.760 --> 00:52:56.159
And if you don't feel like it is, it actually is.
00:52:56.400 --> 00:52:57.840
So that's not a great idea.
00:52:58.000 --> 00:53:02.079
But also, people get to where they can't go and train without pre-workout.
00:53:02.159 --> 00:53:10.639
If you are so reliant on a substance, like an outside substance, to go get your training sessions in, which you should be able to just do anyway, that's a problem too.
00:53:10.719 --> 00:53:20.320
It's almost like being fully reliant on when you go into a social situation in the evening, you need to have a couple drinks before, or else you're just way too anxious.
00:53:20.400 --> 00:53:23.280
You can't actually handle yourself socially without booze.
00:53:23.440 --> 00:53:24.400
That's a problem.
00:53:24.559 --> 00:53:29.199
That's probably a bigger problem than needing pre-workout to go train, but it's similar.
00:53:29.280 --> 00:53:34.320
You have to rely on a substance, which generally speaking, that's not a great place to be.
00:53:34.639 --> 00:53:46.559
So using caffeine strategically, usually not in the same doses that are in pre-workout, 400 milligrams, 350, 400, 500, whatever milligrams of caffeine can be great.
00:53:46.719 --> 00:53:52.800
However, it is usually more beneficial if you're not also using caffeine all the other times where you're not training.
00:53:52.880 --> 00:54:07.679
Let's say you're drinking four or five cups of coffee a day and you take pre-workout, but even on the days you don't take pre-workout, you're still drinking four or five cups of coffee a day, you're not really going to benefit quite as much from that pre-workout caffeine and you're taking in insane amounts of caffeine on those days.
00:54:08.000 --> 00:54:18.480
But if you are not using a bunch of caffeine on the days that you're not using pre-workout or using any caffeine, you don't have ideally, you don't use pre-workout, you use something like coffee or caffeine pill.
00:54:18.559 --> 00:54:28.880
But let's say you're using pre-workout, but you're only doing it once a week or twice a week, just for like one or two workouts, that can be a little bit better and you're doing it in the morning, so you're it's not interfering with your sleep.
00:54:29.119 --> 00:54:36.960
Yes, you're still gonna be ramped up after that training session for a while, but sometimes it may be worth it, especially if it's like a competition or if it's a max out day.
00:54:37.119 --> 00:54:46.480
You don't really care about the adaptations from that workout, you just care about the performance in it, or if it's not a workout, if it's a competition or a race or something like that, you want to perform.
00:54:46.559 --> 00:54:50.239
You don't care about like recovering perfectly and adapting perfectly.
00:54:50.400 --> 00:54:53.280
That can be a great use case for using stimulants.
00:54:53.519 --> 00:55:00.639
But just relying on pre-workout, which is honestly for most people, that's the way they use it, that makes it mostly overrated.
00:55:00.719 --> 00:55:08.639
If you can use it responsibly, then it can be, I would say, maybe properly rated, maybe a little bit underrated, but most people don't do it that way.
00:55:08.800 --> 00:55:13.119
So all right, let's do a couple more 6120s for developing speed.
00:55:13.360 --> 00:55:16.800
So the way that most people do these, overrated.
00:55:17.119 --> 00:55:21.840
The way that I like to do them, I do these with a lot of my clients, underrated.
00:55:22.079 --> 00:55:24.880
So, generally speaking, I think this is a military thing.
00:55:25.039 --> 00:55:33.360
The way the army, most people in the army do them, you run as fast as you can for 60 seconds and then you rest or you walk for 120 seconds.
00:55:33.760 --> 00:55:37.360
That is not very beneficial because you're just going as hard as you can.
00:55:37.440 --> 00:55:49.280
It's not actually repeatable because later in the session, let's say you're doing eight or ten of these things, by the time you've done several of them, you're as fast as you can is not gonna be anywhere near as fast as the beginning.
00:55:49.440 --> 00:56:01.599
And even if it were as fast as the beginning, it's still gonna be way, way, way faster than you're actually capable of running, let's say your two mile, which is probably what you're doing these for, two mile improvement or five mile improvement, or both.
00:56:01.920 --> 00:56:06.800
So it is gonna be way more fatiguing, way less specific, and therefore less stimulative.
00:56:06.960 --> 00:56:15.519
However, if you pace them in a way that is relative to your goal paces or what you should be running general repeats at.
00:56:15.679 --> 00:56:25.440
So maybe your goal two mile pace, or maybe let's say 15 seconds, 15 to 18 seconds faster than your current two-mile pace, something like that, that can be great.
00:56:25.599 --> 00:56:29.119
And also adjusting the rest periods over time.
00:56:29.199 --> 00:56:37.519
So let's say you start with eight 6120s, maybe you do 10 next week, then maybe you get to where you're doing 6090s, you're resting a little bit shorter.
00:56:37.599 --> 00:56:40.079
You're keeping that same pace, but you're shortening the rest periods.
00:56:40.159 --> 00:56:50.000
Then maybe you get to 6075s, then maybe you get to 6060s, and you're doing more over time as well, not indefinitely, but maybe you get up to 18, 20, 22, and again, you're pacing them well.
00:56:50.239 --> 00:56:59.920
When you manipulate a little bit of the variables, the speed, the rest periods, even what you do on the rest periods, sometimes maybe you add some jogging to the rest periods to make them less complete.
00:57:00.000 --> 00:57:01.760
They can be very, very beneficial.
00:57:02.000 --> 00:57:04.239
And like I said, I use them with all my clients.
00:57:04.480 --> 00:57:09.280
My newer clients, when I first start them with speed work, we always start with duration base.
00:57:09.519 --> 00:57:11.199
We don't start with distance base.
00:57:11.599 --> 00:57:13.440
And usually it's 60120s.
00:57:13.599 --> 00:57:17.519
Some guys who are fitter, it might be 6090s or 6075s.
00:57:17.679 --> 00:57:20.000
You can also fluctuate the first number too.
00:57:20.079 --> 00:57:21.039
You can adjust the first number.
00:57:21.119 --> 00:57:29.039
You can do 7590s, you can do 75 120s, you can do 90 120s, you can do 9090s, you can do 9060s.
00:57:29.360 --> 00:57:33.760
This all takes a lot of programming knowledge though to do properly.
00:57:33.920 --> 00:57:36.639
It's not something you just what pace should I do these at?
00:57:36.800 --> 00:57:37.360
It depends.
00:57:37.519 --> 00:57:48.559
It depends on lots of different variables, depends on how long you're resting, it depends on how fit you are, it depends on your current running goals, your mileage, it depends on how long you've been doing these things for.
00:57:48.719 --> 00:57:51.440
So there's a lot of little nuances that go into them.
00:57:51.599 --> 00:58:03.199
And like I said, the Army does not, or people who do them for Army PT, and usually people who do them on their own because they learn them from Army PT, don't think about any of these variables.
00:58:03.440 --> 00:58:08.719
And they do them and they wonder why they're not getting any faster, or they wonder why they're getting hurt.
00:58:08.880 --> 00:58:18.159
It's because they are trying to be head chefs at a Michelin star restaurant despite being a grill dad that is really good at making steaks on the grill.
00:58:18.400 --> 00:58:25.360
AKA, they are trying to be programming experts, but they don't have any credentials or programming expertise.
00:58:25.440 --> 00:58:34.159
They haven't put in the work, they don't know what they're doing, so they just run as hard as they can, and then they rest and they run as hard as they can, and they just wonder why they don't make any progress.
00:58:34.320 --> 00:58:35.119
That's why.
00:58:35.440 --> 00:58:39.280
So 6120s, when well programmed, underrated.
00:58:39.760 --> 00:58:43.119
6120s the way most people run them, highly overrated.
00:58:43.840 --> 00:58:48.960
Alright, let's do gut check PT, 100 pull-ups, 300 push-ups, etc.
00:58:49.119 --> 00:58:49.360
etc.
00:58:49.599 --> 00:58:50.639
Highly overrated.
00:58:51.519 --> 00:58:56.079
Doing random gut check workouts on a very, very occasional basis.
00:58:56.239 --> 00:58:59.760
Ideally, it has some rhyme or reason to it, not just this random stuff.
00:58:59.840 --> 00:59:01.119
Like, what is it?
00:59:01.360 --> 00:59:03.280
100 pull-ups, 300 push-ups.
00:59:03.360 --> 00:59:04.960
Just what are you gonna get out of that?
00:59:05.119 --> 00:59:10.639
Really, not all that much, other than really fatigued lats and really fatigued pecs.
00:59:11.280 --> 00:59:21.440
And because you're probably just doing these in a certain as fast as possible, or in random rep schemes, or you're just doing every single set to failure, then resting for a random amount of time.
00:59:21.679 --> 00:59:30.239
I mean, this session that he wrote in wouldn't be that bad, especially if you are someone who does push-ups and pull-ups on a regular basis.
00:59:30.480 --> 00:59:52.719
But general gut check workouts where you just do random amounts of random exercises, or you just run random distances for a random intensity, or you mix a bunch of random stuff in and the goal is to get tired and feel sore tomorrow and feel accomplished and feel like you did something, you're not really getting much out of that other than having a good time.
00:59:52.880 --> 01:00:07.519
And if your goal is to just have a good time and get tired and get sore and not make any fitness progress and potentially hurt yourself, and if you don't hurt yourself, just potentially overdo it and be really fatigued and not really see any results, great.
01:00:07.760 --> 01:00:09.840
But I don't know a lot of people with that goal.
01:00:10.079 --> 01:00:17.039
So, other than doing these things very, very occasionally, gut check workouts in general are highly overrated.
01:00:17.199 --> 01:00:25.280
Now, if you're like going to selection, the goal of a lot of selections, you won't see this at SFAS, but you'll see it at a lot of different soft selections.
01:00:25.519 --> 01:00:29.920
One of the goals is to like break you down and smoke you and see if you can mentally hang on.
01:00:30.079 --> 01:00:32.000
AKA put you through gut checks.
01:00:32.159 --> 01:00:39.760
A lot of people think in order to be able to withstand that, they have to practice it and do it all the time in training before they get there.
01:00:39.920 --> 01:00:40.719
That is not the case.
01:00:40.800 --> 01:00:43.280
You want to build yourself up before you go to these selections.
01:00:43.440 --> 01:00:47.440
That way you have a high ceiling from which to fall when they put you through the ringer.
01:00:47.760 --> 01:00:57.280
If you always put yourself through the ringer by doing a bunch of practice gut check workouts before you get to the actual selection, you're gonna show up already having broken yourself down.
01:00:57.440 --> 01:01:00.159
And then where do you go from there when they start breaking you down?
01:01:00.320 --> 01:01:11.199
Your mental fortitude, yes, that can take you a certain distance, but you're also at these selections, you're not just gonna be getting put through the ringer, you're also gonna need to perform.
01:01:11.280 --> 01:01:13.840
You're gonna need a certain ruck time, a certain runtime.
01:01:14.000 --> 01:01:15.519
So you're gonna have to display your fitness.
01:01:15.599 --> 01:01:28.880
And in order to display your fitness, you have to build your fitness up prior to, and that includes training, progressive training that you can recover from and that you can adapt to, and that you can sustain for a long period of time.
01:01:29.039 --> 01:01:33.519
It does not mean just destroying yourself all the time with gut check workouts.
01:01:33.679 --> 01:01:51.920
So, in general, people who do gut check workouts typically have nothing to show for it other than just saying they're a badass and being sore all the time and thinking that's a good thing, and always being banged up and doing all this mobility to try and solve it or other recovery bullshit that they think is actually helping.
01:01:52.079 --> 01:01:55.119
When it's really not, it's really their training that they need to fix.
01:01:55.360 --> 01:02:05.119
And it's just, I don't know, it annoys me, and it's actually pretty common because people just don't know any better, or maybe they do know better, they just don't believe when I tell them that it's stupid.
01:02:05.360 --> 01:02:08.159
So hopefully you guys are taking stuff that I say to heart.
01:02:08.239 --> 01:02:12.960
I know a lot of people are, and I hear back from you guys all the time, and I appreciate that stuff.
01:02:13.199 --> 01:02:18.239
But putting yourself through the ringer all the time, really, really stupid, once in a while, okay.
01:02:18.400 --> 01:02:29.199
But in general, random ass got check workouts, highly overrated, and something that I would strongly consider keeping to a very, very, very, very infrequent basis for best results.
01:02:29.440 --> 01:02:33.039
So I think that is a good one to end it on.
01:02:33.119 --> 01:02:51.440
I got very passionate about a few of these things in this episode, if you couldn't tell, but I get really passionate about this stuff anyway, just because there's a lot of people doing dumb stuff out there and saying dumb stuff and spreading misinformation, and not to say that I know everything and I am always gonna be the voice of reason.
01:02:51.599 --> 01:03:03.119
I do get opinionated on some things, for sure, but I always try and think using first principles and bring it all the way down to the facts, and I feel like I'm pretty good at that.
01:03:03.199 --> 01:03:04.480
And I like to think for myself.
01:03:04.559 --> 01:03:07.039
I don't like to regurgitate what other people say.
01:03:07.199 --> 01:03:12.880
That just is not my style, and I appreciate you guys for trusting my words.
01:03:12.960 --> 01:03:15.760
So, anyway, I'll be back soon with another episode.
01:03:15.920 --> 01:03:17.280
Hope everyone has an awesome week.
01:03:17.440 --> 01:03:19.039
Until then, Terminator Out.
01:03:19.920 --> 01:03:20.880
Thank you for listening.
01:03:21.039 --> 01:03:24.960
If you like this show and want to start crushing your goals, please subscribe so you don't miss an episode.
01:03:25.119 --> 01:03:31.199
And for more fitness content, follow me on Instagram at Terminator underscore training, or check out my website, TerminatorTraining.com.
01:03:31.440 --> 01:03:33.119
All right, guys, Terminator Out.