Lessons

Lesson Info

The Right Way vs. The Wrong Way to Train

So let's talk and, and contrast about two different ways to train um on the left there, you can see what I would consider to be the right way to train, exercising with a specific goal. What I mean by that is that every time you step into the gym, every time you go out onto the road, every time you start a session, the goal is never ever to just exercise for the sake of exercising or exercising to beat up the body, it's to exercise with a specific goal. I'm guilty of this all the time, I'll walk into the gym and I'll just be like, okay, I'm just gonna like Run on the treadmill for 30 minutes and then just like do a bunch of bicep curls and tricep extensions and boom, I'm out. But what you're going to learn, especially during our session on notoriously neglected elements of training is that you must go into every single session with a goal in mind and once you learn how to do that, the quality of your workouts goes through the roof. So planned recovery, fueling like a race car versus fue...

ling like a goat and eating everything in sight. You do need to think about the fuel that you put into your body and even the grade of the fuel, the macro nutrient composition of the fuel, meaning the types of carbs, proteins and fats that are part of that fuel rather than just doing your exercise and using exercise as an excuse to eat and eating as an excuse to exercise. Um you know, there was this guy was talking to the other day and he gave me this this classic line last and why he ran, he said well because I like to eat and I don't want to get fat. That is one of the best ways to create that whole destroying your body type of vicious cycle that I talked about earlier. There's a lot of people doing that um considering the environment in which you train versus pushing through pollution if I am travelling which I do a ton of and I walk into a gym that's near my hotel that I want to work out at all I can smell is deodorant and cleaning chemicals and you know the spray that they spray on the treadmills and everything else like that. I'll walk back out and find a park or go for a run outside or find somewhere else to train. I do not push my body through polluted environments. I always consider the environment in which I train being a selfish sleeper versus sacrificing sleep for work and exercise. It's crazy that this is a bragging right? Especially I find this to be the case among a lot of like Ironman triathletes and like ceo type personality. So I only sleep four or five hours a night to get up at four am I get my workout and you know I stay up late at night work till You know 10 or 11 p.m. rinse wash, repeat the fact is that if if you don't take care of your sleep, if you are not what I call a selfish sleeper, my wife calls it asleep princess. But I like selfish sleeper better meaning that I protect my sleep time like I wear and we'll be doing a whole session on sleep but I wear a full on like sleep mask and earplugs and white noise app to cover up noise. And my sleep time is my sleep time. Like it's it's literally a very kind of kind of like precious time for me because I knew that's when my body recovers restores, when my memory repairs. It's when neurons form. Um you'll you'll know um if I'm just like not on top of things tomorrow, that means I had poor sleep tonight mitigating stress versus taking pride in stress kind of returns to the to the sleep issue. Once again, there are those people that pride themselves on multitasking on achieving all these different things at the same time on, just go go go achieving everything they can in a day. And you see this a lot of times in the like the marathoners, the type a personalities um the people who are just trying to achieve everything and also be really successful in work and life and family and everything else. You know, if you go back and you look at humans from kind of more like an ancestral evolutionary standpoint. That's really kind of a kind of a newer phenomenon to to really feel like we have to be ready for a spartan race or an iron Man at the same time, be working on the computer all day and achieving this personal objective and taking care of the family. It's like it's okay to relax, it's okay to, to mitigate stress and to take pride in your ability to be kind of kind of laid back. Um so that's another really, really important thing is to, is to not take pride in being constantly stressed out addressing all elements of fitness versus creating fitness imbalances. You're gonna learn later on how to do things like strength, power, speed, mobility, balance how to combine all these together to be kind of like batman, like you can just do everything right, you can balance and you're strong and you're powerful tuning the mind versus ignoring the brain, It's very, very easy to get stuck in a rut. I forced myself to do things like play guitar. Um even though I haven't been very good at it lately, is just a nose. Try new recipes, got into it for a while and and my my cooking has fallen to the wayside, but I still go out of my way to practice guitar at least three times a week. I generally read 3-4 books at once between a kindle and an audio book and usually a physical book on my bedside. I'm constantly challenging my brain, I'm even going to teach you guys how to do brain games and mind games and brain aerobics and things of that nature. When we talk about hacking your brain, but it's really important To not let your brain turn off, especially if you're working out. That's, that's one of the primary times of people's brain tends to turn off when you're just like running on a treadmill or doing the workout that you've done 20 times before at the gym. If you can always keep your mind on and working, it's a great way to stay young. Keep your mind young and also to address a lot of these brain fog and neurotransmitter issues that we talked about. So tuning your brain versus ignoring your brain and thinking just about fitness. Your brain really is part about ultimate human performance. And then using smart science versus going old school. I want to go over as we get close to closing out today's session strategies for going what I call beyond training and also strategies for being what I call an ancestral athlete. So what I just explained to you that concept of training in different zones at different periods of time, having specific periods of the year where you might be focusing on strength or power or endurance, certain times of the week where you might be doing zone one versus zone to versus zone four, Zone five training that's called period ization. You split a day or week or a month into periods and you train in those periods with a specific goal in mind, minimize running no matter what sport you're in, I don't care what it is. Running is one of the best ways to create some of those repetitive cardiac injuries that we talked about. I personally run twice a week. That's it. Okay. Even when I'm training for Ironman triathlon, I run twice a week. Everything else is cross training. I've even got this geeky like stand up, elliptical trainer that all right around the neighborhood. I'll do water running, but just straight up impact based running is something that's very tough on the human body, the less you can run, the better. And what I found Is that compared to running four or 5 times a week. I didn't get any slower just running twice a week and making those really high quality sessions once again, this comes down to getting 80% of the results from 20% of the work. So avoid running or minimize running, lifting maintenance of lean muscle. Very important, we're gonna really hit on this during the strength and the muscle building component that we get into in the next session. So well, hit on that later. But if you're not lifting weights, you're leaving a lot on the table when it comes to going beyond training, um, commuting I drive my truck about once a week and try and take my lip to go my mountain bike, my road bike. Um, haven't really tried the skateboard long board scooter concept yet, but maybe I'll get to that someday too. But basically trying to go on foot run or use machines to get yourself to point A from point A to point B as much as possible. Um, including family in your training, that's really important. Um, there's a hormone called oxytocin that your body released. You feel good, it's your happy hormone, you release it after an orgasm. A mom releases a lot when she's, when she's holding her baby. But basically being around your family when you're training can actually help out quite a bit if you have kids, this is a strategy that I use, I'll take my kids on walks on hikes when they get tired, I'll carry him as my strength training workout. But basically being in touch with family, if you do have family, you can make that part of your fitness, part of your workouts and that's another way to really kind of go above and beyond training and take advantage of that hormonal release that occurs when you do that communicate. Um, I communicate quite a bit with Jessa when it comes to my training and my calendar, we just use a shared google calendar to do that. We both have google calendar. We both have access to each other's calendar so she knows what I'm up to and she can look at it whenever she wants to and I always communicate about when I'm going to be doing my workout and where, so that it's never me just dropping off the face of the map. Cross training. I make it a point to play tennis a couple of times a week just to expose my body to something new and also to get that social element that I don't get from solo training. So cross training is another thing that you can think about doing Greece and the groove, we'll get into this again and in the strength and the strength session. Um But Greece and the groove is this concept of doing specific movements throughout the day. Like I have a pull up bar installed in the door of my office. My rule is every time I walk into that bar, I gotta do 3 to 5 pull ups. So by the end of the day I've done like 50 pull ups, But that's called greasing the groove. I've got a friend who keeps a bar bell out in his garage and he'll go out there and do a dead lift just like once, about every hour or so, you could do 100 jumping jacks for every hour that you sit. But this concept of greasing the groove or just injecting small amounts of fitness during the day, incredible when it comes to maintaining fitness testing and customizing your workouts based off of those test results. We've already talked about that, so I don't need to spend too much time on that recovery. We're really going to delve into and of course distressing and sleep. We're going to delve into quite a bit as well. But these are all some really good strategies that you can use to avoid a lot of those issues that we talked about earlier when it comes to stress and damage and sleep. And also just time management. So sample day, You know, for example, I'll begin every day with 10 minutes of yoga and calisthenics with the deep nasal breathing concepts that I'm gonna teach you during the stress session And then I'll do 20 bodyweight squats every time I take a bathroom break and of course I use a squatty potty when I use the restroom. So I'm also activating my glutes and my hamstrings and my calves and you will get a live demonstration of a squatty potty, not a complete demonstration of a squatty potty later, that would be disturbing. But I'll at least show you how you use it. 25 kettle bell swings tire flips or barbell lifts at least once per day. That's another reason I keep that kettle bell in my office, okay? Even if I just do 25 of them once a day, I invert either in a yoga inversion pose or using that inversion table that I talked about 1 to 2 times a day because I personally use a standing workstation