In Moderation
Providing health, nutrition and fitness advice in moderate amounts to help you live your best life.
Rob: Co-host of the podcast "In Moderation" and fitness enthusiast. Rob has a background in exercise science and is passionate about helping others achieve their health and fitness goals. He brings a wealth of knowledge and expertise to the show, providing valuable insights on topics such as calories, metabolism, and weight loss.
Liam: Co-host of the podcast "In Moderation" and new father. Liam has a background in nutrition and is dedicated to promoting a balanced and sustainable approach to health and wellness. With his witty and sarcastic style, Liam adds a unique flavor to the show, making it both informative and entertaining.
In Moderation
Fit Facts vs Fiction: Straight Talk with a Twist
What if the secret to fitness success lies not in what you do, but when you do it? Join us for a journey that starts with an unexpected rise to TikTok fame as "top Liam," sparked by a quirky twist of the algorithm. We dive straight into a lively debate about morning workouts, comparing potential benefits like boosted energy and improved sleep quality. Yet, we emphasize that the perfect workout time is when it aligns with your personal rhythm, proving that fitness is not one-size-fits-all.
As we move further, we unravel some of the most stubborn fitness myths with a mix of humor and science. Is your spine more like a fishing rod than a brittle stick? Can muscle really turn into fat? We tackle these misconceptions head-on, shedding light on the truth behind weight, density, and the resilience of the human body. Our playful discussions reveal how misinformation spreads, sometimes driven by the lure of social media fame or the provocative nature of "rage bait."
Finally, our episode wraps up with a collection of practical fitness hacks and a reminder that consistency trumps all. From the benefits of fiber-rich foods and artificial sweeteners to the joys of rowing and the efficiency of assisted exercises, we offer insights that prioritize personal enjoyment in fitness routines. As Oakley and Pippin, our beloved pets, add their antics to the atmosphere, we ensure our listeners that more stories and insights are on the horizon, leaving you both informed and entertained.
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no-transcript being charged and it's all like ongoing. Right now I'm not getting into that because I don't know that, but uh, she was like every time I look up liam payne, this shows up and she was pointing to my account and it was. So I guess they like archived his account or they memorialized it or whatever word, and now, like I'm the next liam, so it just goes to the next liam and I'm just like the next liam on tiktok. And it was funny because people kept tagging me like on a on a side note, liam's actually kind of nice, you should go follow him like oh, thanks everybody but she had to turn her comments off on that video because there was so many comments, like it was just that was very interesting.
Speaker 2:I was like well, do I talk about this? I don't even know, what do I even do with this?
Speaker 1:congratulations on being the top liam of 2024.
Speaker 2:it's kind of a sad way to do it, though I didn't want to become the top liam from the next, the most popular liam, passing away and then like, possibly murdered. I don't that's bad, but, uh, yeah, I guess. Now that's me weird, weird times. We're starting off 2025, oh man, fuck, 2024. Yeah right, well, hopefully. Yeah, well, we'll see, we'll all see anyway. Um, I don't know if you had a way to introduce this, but if you didn't, I'm just gonna go go ahead and throw that in there. We were discussing what to talk about before this. Uh, we started recording this and we decided to go because we did a nutrition myths like early episode and people seem to like that. It's fun talking about myths, right?
Speaker 1:so we, we never did about a year ago too it's like a year ago.
Speaker 2:I know maybe we should probably do another. Let us know if you want another nutrition myths. But we haven't done a fitness myths, a fitness uh version of that, so I pulled up this article. It's like you know this medical center top 10 fitness myths that may be holding you back and we guess we'll find out if they're actually holding you back. Um, so I'm just I'm gonna read them and then, rob, I I've even read these to you, so I'm gonna read them and then get your, get your your take on them. We're gonna go go where to go over. Okay, sounds good, all right. So myth number one morning workouts are better. That's, that's the whole thing that's pretty much.
Speaker 1:That's an interesting topic because I mean, technically, you supposedly do have more energy in the morning, but for a lot of people, working out in the morning just feels like shit. Yeah, I get that out is whatever works for you, whatever feels best for you. Um, whatever fits your life it's. It's definitely not worth trying to fit a morning workout in if it's going to make you feel like crap the rest of the day and all you know it's it's.
Speaker 2:It's not worth it for yeah, I mean I, you obviously work out whatever time works best for you, like that's what we always talk about nutrition, fitness, like it's all about, like what you can do. But I was looking at before this just because I I mean you obviously work out whatever time works best for you. That's what we always talk about nutrition, fitness. It's all about what you can do. But I was looking at it before this just because I was kind of curious. There is some research showing that there may be benefit for working out earlier in the morning. I found this one study I like to cite studies because then I sound smart Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives, where they actually found that in the morning an aerobic exercise may enhance nocturnal blood pressure changes and quality of sleep, because, I mean, exercise is really good for your sleep. I feel like that's something that's not brought up enough, but I mean it's.
Speaker 2:According to some research, maybe working out in the morning is better. Here's my take. I feel like the best. The reason for working out in the morning is just because you get something done and accomplished right, because that's what we talk about, like getting something done in the morning. You just kind of steamroll it, whereas if you work out right before you go to bed, you're kind of doing it at the end of your day. Maybe you haven't done anything, or maybe you accomplished a bunch of things, I don't know. We always say set yourself up for success. So if you have time in the morning, I think that's a great way to do it. But of course there's many people that are like the only time I can do it is I do like I like to work out.
Speaker 2:I've been recently working out because I take only the child, watch the ymca, and I get my workout in the morning and then, like I feel a little bit more energy for the rest of the day. I find that I've done workouts so that are like three in the morning when I work nights and then I go to bed at like five. I think I prefer the morning workout if I can do that. Right, it's all about if you can.
Speaker 1:It's at least worth trying to see if it works for you.
Speaker 2:I think give it a shot, like, if you have the ability to do a morning workout, do that and see how you feel, even if it's a short one, like 10 minutes, 15 minutes. See if that helps you for the rest of your day. Let's see Myth number two. You can target parts of your body for reduction, slash weight loss.
Speaker 1:Oh yeah, that has been. You know that has been so long debunked, but we keep seeing it over and over again.
Speaker 2:Because it makes sense, man, it makes sense. If I do crunch then I get hurt, stomach hurt, abs hurt. So abs hurt means fat burn. Fat burn means visible abs. Like I think it just it doesn't make sense, but like it makes sense in your mind because you're like well, you know it burns there, so I should be burning fat there, yeah.
Speaker 1:Right, like a lot, of, a lot of how we mobilize and burn fat comes down to blood flow, and so when you were working out a specific body part, you were increasing the blood flow to the muscle and you kind of have this, this thought that, hey, there's more blood flow to that area, maybe it's also increasing the blood flow to the fat to actually mobilize the fat, but it's not. The blood flow to the muscle and blood flow to the fat are completely different. Yeah, the only way to reduce fat, like blood flow to the fat, are completely different.
Speaker 2:Yeah, the only way to reduce fat like you know you, there's the whole cortisol face and whatnot, which, like, unless you have Cushing syndrome, you don't have cortisol face, and you know you can't, you can't the only way to really remove fat is just to lose fat overall. And it sucks because the last bit of fat is usually like the lower abdominals and that's what people want, right? It's like, what about this last little bit of fat? Like you have to lose it overall. And let me tell you, when you get to that point, it's going to fucking suck. Your body's going to fight you hard for that last little bit of fat. You can lose it, but then, like, are you going to be able to stay at that and keep that? Oh gosh.
Speaker 1:So yeah, don flow to it, and so it gets deposited there and it doesn't get mobilized.
Speaker 2:Well, so don't be doing crunches to get a six pack. Let me tell you that much. That's not going to. Really it's not going to do anything. It's really it's basically not going to do anything. You just kind of have to lose fat overall, which stinks. I got Oakley coming in here. Okay, girl, what do you think?
Speaker 1:What's up?
Speaker 2:Oakley. So okay. Myth number three skipping meals will help you lose weight. What do you think about that?
Speaker 1:I mean, if you're skipping a meal, thus lowering your caloric intake, that would help you lose weight. But if you're skipping a meal and then just making up for it later, obviously-.
Speaker 2:Yeah, like intermittent fasting helps people lose weight and that's kind of where you skip meals right yeah, and of course that's just a time-based restriction of calorie intake because, like to lose weight, you need to do some form of restrict, like you need to restrict calories. To lose weight you need to go below your maintenance calories, you need to be in a calorie deficit.
Speaker 2:So skipping a meal might be able to do that, but I think what they're trying to get at is you skip breakfast and then you're so hungry by the time lunch comes around yeah, you make up for it yeah you just kind of go, hey, I'm gonna eat a whole bunch of stuff, whereas like if you actually had a breakfast with a little bit of fiber and protein, you feel more satiated and then you don't you don't go crazy and also like you get some energy so then you might be able to do that workout. Like if you didn't get breakfast, then you might not be feel, have the energy to actually do a workout. So I am a fan of of of eating a fucking hashtag hot takes but I like having you know meals throughout the day and not doing like the you know intermittent fasting. But you know some people they say they do it and they they more energy that way. So again, I would never be able to do intermittent fasting.
Speaker 1:I like small meals throughout the day. I'm not a big eater, so I usually have just like several, five or six smaller meals throughout the day.
Speaker 2:Yeah, I totally agree. I just feel like and I'm not super stuffed Like when you do the intermittent fasting, like I've seen these, like they do the OMAD diets only one meal a day, and then you see the meal they eat and it's like you know, 2,500 calories in one meal and they're just like stuffing themselves. I'm like I feel tired watching this and so I'd much rather have you know quote unquote normal meals Okay, so yeah, like you can skip a meal if you want.
Speaker 1:But like it's Okay, so yeah, like you can skip meal if you want but, like it's, if you're skipping meal for the sake of skipping a meal, you're probably going to make up for it in your later meals. Like the only way skipping a meal or intermittent fasting is going to work is if you are actually monitoring your caloric intake on the other meals.
Speaker 2:Yeah, exactly. So just like doing that is not going to to go, probably not going to go super well. Anyway, what about number four? Running will destroy your knees.
Speaker 1:I mean, maybe if you're like a marathon runner that is running constantly all the time, I could see that.
Speaker 2:But for the most part you your body's pretty good at adapting to stressors and usually stressors like that actually tend to help you with bone density and strength yeah, I, this is one of those ones that actually I've heard a lot and I always kind of just like it makes sense, right, like a pressure on the knee, therefore knee bad, you know, when you just think of it that way.
Speaker 2:But looking up, kind of, you know, I was just looking before this I was looking up to see like oh, what about the what's the research saying? Like most of it seemed to support, like like it might actually, you know, not like ultra marathon running, but like running it might actually strengthen your knees, and like there was one it was a survey but like 3,800 recreational runners who do marathons and whatnot, and they found no association between increased risk for knee or hip arthritis and the number of years someone had been running or the number of marathons completed I think there's also um an association there, because people who do marathons and stuff, you're more likely to see them have some sort of accident or injury because they are actively doing it more than other people.
Speaker 1:And that's not necessarily the result of the uh, the bone or anything being injured by running over time, that's just a they had an injury, it happens.
Speaker 2:Yeah yeah, I got um some key quinoa bread in the oven. Don't mind me, my wife's just going to get some keen my quinoa bread?
Speaker 2:yeah, no please like no, don't leave the quinoa bread will be fine. Um. So, yeah, I was. I was actually kind of surprised by by that, but, like, also, you have to do with the running correctly, right? So, like people who lift weights in the gym, like, lifting weights is actually protective, but a lot of people lift weights incorrectly and then therefore hurt themselves, right. So I feel like there's got to be something the same with running. Maybe you're not running in the right shoes or whatever it is, and, yeah, you get injured. And then you just kind of think, well, it's because of the running.
Speaker 1:So that's yeah. Conversely, we also see that with the spine. A lot People think that lifting heavy or stuff can be dangerous for the spine, for the spine, whereas your spine is actually pretty damn good at adapting and being flexible. And it's it's not a, it's not a stick, it's more like a fishing rod. It has a lot of.
Speaker 2:This is our message in moderation, your spine is not a stick your spine is not a stick.
Speaker 2:I like that. It's actually pretty good, um, but yeah, like, um, you know, lifting weights generally pretty protective. It's really more like you know you're sedentary for a long time but that's gonna be worse for your joints and your bones and all that stuff. Like what is it like? You know there's like muay thai fighters and whatnot, and like they have those like sticks. They hit against their knees and that like builds up their knees. You know like, or knees or I said shins is what I meant to say they build up their shins by, you know, hitting it with like a stick over and over again, or they'll just like kick concrete. You're like, damn, they've built it up over the years, yeah, so like, yeah, you know what that, what doesn't kill you, makes you stronger kind of works in this scenario. Not everyone, certainly not everyone. Many, many things that don't kill you, just make you much weaker. Stronger kind of works in this scenario. Not in everyone, certainly not in everyone. Many, many things that don't kill you, just make you much weaker.
Speaker 2:Okay, so that was number four. What was number five? A pound of muscle weighs more than a pound of fat. Oh shit, that's one of my favorites. Why is a pound of muscle not weigh more than a pound of fat.
Speaker 1:It's almost like a pound is a pound. It's almost like a unit of measurement is a unit of measurement.
Speaker 2:Yeah, it's almost like a pound is a pound. It's almost like a unit of measurement. Is a unit of measurement? Yeah, it's almost like. A pound of feathers weighs the same as a pound of bricks. It's a lot more feathers, it's going to be a lot of feathers, but eventually you'll get to a pound of feathers.
Speaker 1:Yeah, there's a. There's a huge difference between density and weight Right, why do?
Speaker 2:people say it weighs more. Like why do people you know use that adage?
Speaker 1:because it's they. They look at the, the visual representation, and and the. The pound of fat is usually this giant blob, yes, whereas the pound of muscle is this, you know it's. It's not very big, it's very thin and sinewy. And so they look at that and they're like, oh, the pound of fat obviously weighs more.
Speaker 2:Look how big it is yeah, I mean, and so you know, on your body it's going to look different. People who are more fit tend to be look more. I don't know what the word is, the word trim or whatever, I guess toned. I hate that word, but like you know what I'm trying to say um so yeah, like I think that's why people think that.
Speaker 2:But no, a pound is a pound, a calorie is a calorie. You know all that good stuff. Yeah, oh, number six leads kind of from number five. Um, unused muscle turns to fat, that's an interesting point the muscle. When you stop using it, it's just like ah, we don't need us anymore to lift weights, now, we need us to just have the energy. Like it just. It just converts straight to fat.
Speaker 1:Wow, that's, that's, that's mind blowing. The idea of that muscle, just yeah, we're just going to be fat now.
Speaker 2:Oakley's making an emergency call. Sorry, hold on, I don't call the police. We don't need the police. Well, we don't need the police. Ok, not right now, maybe in the future.
Speaker 1:So you should probably know how to. I don't know. If you don't get that quinoa bread out of the oven in time, you might need the fire department.
Speaker 2:It's quinoa, the whole time quinoa, so obviously I have to have fun with that.
Speaker 1:Yeah, quinoa, that's. That's gonna get a lot of comments on the video oh, it's all.
Speaker 2:The comments on the video are just like you know, and she also ate it raw. Try to eat it raw and be like it's not good. I'm like this is like 10 out of 10 rage bait.
Speaker 2:I need to use this, that's perfect right, exactly perfect video right there wrong, eat it wrong, like I'm telling the videos they still get the most views on, like bulk and breakfast you remember that old trend are ones that are still doing it wrong. They're just eating like fucking carrots and like just pepper, or you're just eating like vegetables, like dipped in ranch, and they get like millions and millions of and I'm like, well, I kind of I don't mind using a little rage bait, but that seems like a little maybe that's a little bit much. Maybe I won't continue a little much yeah, but yeah, I'll try this.
Speaker 2:This bread, that's not going to taste good. Um, what was I talking? Muscle turns to fat. No, I think people think that because, because and hear me out here like you see, all these like athletes when they're younger, they're all, like you know, fit and muscular and whatnot, and then they stop competing in their sport and like they were probably eating a lot during their you know like, when they're playing right, because you know they're like spending a lot of energy yeah, so they continue those habits afterwards but they stop exercising, or at least as much, and so they they put on a little extra weight, they lose some muscle because again they're probably not doing as much, yeah, as they were before.
Speaker 2:So like I think that's, you know, like, oh look, he stopped, uh, doing football, doing the footballs, and then he got fat. So muscle turns to fat. I think that's. I think that's uh you know I. I feel like that's where people are getting that from. That's just a pure test, though.
Speaker 1:And maybe a little bit of people need to feel like they have an excuse of some sort. So if they stop working out, then they have that excuse of oh, my muscle is turning into fat, that's why I'm getting a little fatter.
Speaker 2:Interesting, I can see that I can see that, but no muscle doesn is turning into fat. That's why I'm getting a little fatter. Interesting, I can see that. I can see that, but no muscle doesn't turn into fat. You can lose muscle by not, you know. You stop lifting weights, you stop doing any sort of training, and then you can gain fat. Those are just two separate things.
Speaker 1:And it's actually pretty hard to lose muscle Like you have to detrain for quite a while quite a while.
Speaker 2:Yeah, oh yeah. Like you know, it doesn't start until like weeks or weeks afterwards, and even then it's a small amount and you'll gain it back like I don't know, satellite cells and all that bullshit yeah, the satellite cells that you've recruited, they stay recruited, so it's easy to gain back my own nuclei and all the other things that make me sound smart.
Speaker 2:Yeah, you still got all that and you'll, and you can build that muscle back quickly, or quicker, I should say yeah then, when you first had to put it on uh, this next one, on number seven, isn't even a fitness myth, this is a nutrition myth. And what the what the heck? Gasp community center, whatever else um. Myth number seven is fat-free foods are better for you, I mean they're less calorie.
Speaker 1:Yeah, that's gonna make it easier to diet. That's about it.
Speaker 2:Yes, calories, we talked about this before Nine calories per gram for fat, four for carbs and protein. So carbs and protein have fewer calories than fat does. But you know, like those fat, those super low fat diets, that was like 90s. I feel like I mean we at this point we've swung back so far the other way. Now that was like 90s. I feel like I mean we at this point we've swung back so far the other way. Now it's all fat. Now fat is good and sugar makes you fat or converts to fat easier, or whatever the hell people say. But yeah, like you need fat in your diet. Without it, you know your hormones aren't going to function properly. But like to go so low fat, you need to go like what? Like 10% fat in order to actually have, like, um, hormonal issues. What do you're supposed to? You're supposed to get what? Like 20 of your diet from fat.
Speaker 2:You'd have to go pretty you have to go like to in order to get that low fat, like you're talking like bodybuilders who are eating like chicken breast and rice and rice yeah, like yeah how do you go that loaf and like? Even these like, or maybe the fruititarians, but even they eat like avocado, so like I don't. And they'll eat nuts too, so I don't even like. How do you even go that low fat, unless your diet is like super restrictive and you're just eating like gummy bears or something like I don't, I don't even know no, but yeah so fat.
Speaker 1:Yeah, the candy diet.
Speaker 2:The candy diet don't recommend it's fun for uh a day, maybe after that more fun, um. So yes, you need fat. Uh, fat's good, just try, you know. Focus on um, mono and polyunsaturated fats. Those usually come from plants. Limit your saturated fats that just generally comes from animals. It's totally fine to have them, but obviously you can have too much of anything, you know trans solid at room temperature.
Speaker 2:It's saturated yeah so your butters and your tallows and stuff, even though apparently that's what's the only thing we should be shoveling down our gullets now from all the stuff I get tagged in and seed oils are horrible, but in general, try and get lots of, uh, plant fats, your avocados, your nuts, your seeds, all those things.
Speaker 1:Totally fine to have animal fats, and then I guess limits are trans fats, but like you know, we kind of I mean trans fats are pretty much outlawed all over the world at this point so you get some, except in the uk, because you know it's weird europe does, europe apparently does everything better than america, but they still haven't outlawed trans when I bring that up, they're like no, the uk is different than europe.
Speaker 2:All right, you're just.
Speaker 1:You're just reaching now, okay now you're just moving the goal post you're moving the goal post.
Speaker 2:What the fuck man? Fuck man. Okay, so fat fat. You need fat Fat's good, Just obviously too much of it can put you in a calorie surplus. Yada, yada, yada, yeah. Myth number eight is internet hacks can help you lose weight. Internet.
Speaker 1:Wow.
Speaker 2:Internet hacks can help you lose weight. I mean I get, but like here's the thing, here's the thing, like a get, but like here's the thing. Here's the thing. Like a lot of these, um, a lot of. Oh well, she locked me out of my phone. I gotta try again in four minutes, so, boy, howdy, um, so yeah, the thing like those, a lot of these hacks, like a lot of them, will help you lose weight, but it's always just like in the short term. You know, it's like you know juice cleanses and and all these different like weird diets, and it's like, yeah, short, it'll help you lose a little weight, but there's no like hack that here. Okay, okay, you know I'm gonna try and make something out of nothing here. Like the only hack that like I'm like, okay, it's a hack. I'm gonna say I am going to say that this is a hack and that is artificial sweeteners. Hear me out here.
Speaker 2:Listen, listen, we all have sweet cravings, right? You know we're humans, we literally like things that are sugar, sugary and fatty. You know those two things together. That's. That's where we're like all those cookies and cakes and ice creams and all that stuff. But like artificial sweeteners, like despite what you hear from you know all the gurus are totally fine for 99 plus plus percent of people unless you have, like you know, rare genetic disorders like pku, um, and so like you get that craving, you get that craving curbed.
Speaker 2:You curb that craving, and without any of the calories like that craving for a root beer and yeah, like root beer, oakley right now has a diet, so she's got a pepsi zero I just have in the room. I also have some. What is it poppy poppy sent me they use stevia, which apparently that's better.
Speaker 2:Um, but yeah, like I feel like you know, artificial sweeteners are sort of a hack and like the research that's a fair argument you know, people who use artificial sweeteners like they generally curbs their sweet tooth a little bit and they generally consume uh fewer calories and they'll lose more weight and so I think that's a fair argument. That's the only thing I could see being like all right, this is kind of a hack.
Speaker 1:that is a hack, I don't know what else In terms of fitness, you have to pick a hack.
Speaker 2:Pick a hack. Pick one that is say something. Give me one that you say like okay, this is a hack, like that's a.
Speaker 1:Well, before I get to what I think is a hack, anything that's usually claimed as being a fitness hack is usually just like a flavor of the month type thing. So some sort of new research came out that showed this exercise was a little bit better than that exercise under these specific circumstances and these untrained people. And people just take that and run with it.
Speaker 2:Right, because that's how you get content, like you know, you get views, like because it's the same thing over and over. So, like when there's a new study, study, breaking news turns out, uh, you know, uh, hit, cardio now is everything, and you gotta you only have to do cardio for three minutes and then the afterburn effects, uh, you know, burned a thousand pounds of fat, you know whatever. So, okay, but another, okay, I'm gonna say, I'm gonna say, like foods, I'm gonna say this okay, all right, well, I gotta pick something. So I would pick something else. Um, foods with added fiber. So, like the high fiber wraps. I'm gonna say that's a hat, because, like, it's like those wraps are like 60 calories, man, and you get like 10 grams of fiber. Like you can throw in, you know, a protein, a veggie, whatever you want. That's to me.
Speaker 2:So I'm picking two hacks, I'm picking artificial sweeteners and like those, um, you know, high fiber wraps and then you know, you know, because, like I don't want to be like vegetables that's a hack, like it's not a fucking hack, it's just vegetables, it's fruit whatever it is.
Speaker 1:If I had to pick one exercise that I would be like, this is an exercise that is a life hack that everybody should be doing okay, jefferson curls. What's a jefferson curl is that jefferson curl is kind of like a stiff leg deadlift, except you actually round your back you round your back forward and then you curl towards you you round it like there there's no, there's no arm curl.
Speaker 1:Oh wait, what is's like? So you're, you're, you're, you're, starting from a standing position, and then you think about curling down from your head. So the head curls and then the back lower back rounds and curls down I'm looking this up right now jeff's oh what the fuck yeah it's probably. It's probably not anything what you thought it was going to look like.
Speaker 1:No, um something else but going back to what I was saying, where your your spine is not a stick, the jefferson curl is very helpful for exercising and developing the muscles along the spine, because we we never work the spine in its bent position. We're always afraid to do that okay.
Speaker 2:So I feel like you gotta do this pretty light. I see most people oh yeah, you're doing this light. You're not doing this deadlift kettlebell or start with like a 10 pound kettlebell.
Speaker 1:Yeah, um, personally, I've worked my way up to 50. That's about as heavy as I'll go 50 pound kettlebell interesting, I'll give this.
Speaker 2:I would give this a try. But yeah, I'm starting off with like no it has.
Speaker 1:Yeah, um it. It's going to increase your flexibility because you're you're like, you're going to go from only being able to go down as far as your knees to being able to go past your toes and it's going to increase your strength in that entire range with your legs straight.
Speaker 2:Yeah, oh, that's. That's okay, well okay.
Speaker 1:Well, there's like I'm at the point where I've introduced every single client I've had to them and they're like always keep this in my, in my okay programming, because this exercise is fucking amazing I don't have like a, like a weightlifting, like hack or anything like that.
Speaker 2:I mean, it's all you know. No, I got, I got nothing. I like Rose, that's my. I'm just going to say Rose because I like them, not a hack, I just enjoy them, that's my hack.
Speaker 1:I mean, the hack is doing something you enjoy, right?
Speaker 2:That's the hack is doing the exercise you like, and I rose um. Okay, so we only have two left. Um what myth number nine is assisted exercise is not efficient, I think that's a good myth. I think it's a good one to actually tackle assisted exercise is not efficient assisted exercise because like, um, you know, here's the thing.
Speaker 2:I see a lot of people and like, listen, let me just straight up say you know, if you're working out, you're working out, that's awesome, you're doing much better than someone who's not doing anything. But I will see people doing like, uh, you know, pull-ups on a machine that does have the assisted function, but they're doing their pull-ups are like really short range of motion, you know, just kind of above the bar, right below above the bar right, like really small and jerky. And I'm like, if you would just like use the assist, like I use the assist, I can do pull-ups without the assist, but I still use it, just because I'm trying to get like a really good range of motion and I'm trying to like slow and controlled.
Speaker 2:You know everything so I'll still use it.
Speaker 1:I like having the assist so you can really yeah, I love doing band assisted pull-ups, yeah, and then you just do a nice very controlled slow motion and you can feel the entire thing.
Speaker 2:Yeah, as opposed to just kipping above the bar right below. So I really like the X. If you have an assisted machine, I think it's great. My only issue with the bands is you want to get that stretch at the bottom and with the bands the most help it gives you is at the bottom. Yeah, right, because the more it stretches right, the more assistance it's giving you. So when it stretches all the way down, I'm getting the most help. And that's kind of the reverse of what I want, where I kind of want the most more help at the top and then like less help at the bottom so that I can really get that stretch of the muscle but like it's still good, like it's all it doesn't you know, I think, uh, assisted exercise have a really good place, yeah definitely but okay, so yeah, as this exercise, absolutely I think it's great and it's a great place to start too, like seriously, like when you start out, yeah, just you know it's yeah, the only thing that's.
Speaker 1:The only problem with assisted exercises, like you said at the start, is if people are are using them as a mechanism for cheating, to uh like um, shorten their rep range or range of motion or anything.
Speaker 2:I feel like they would do that without it yeah, they're probably going to do that without it anyway so, like you know, use it and just try and get you know a nice full range of motion and you know, slow and controlled, all that good stuff, good stuff.
Speaker 1:Really use the assist to let yourself feel that entire range of motion Exactly.
Speaker 2:Absolutely Assist, exercise, love it Um. Myth number 10, last one is the last one, and effective workout needs to be at least 60 minutes long. That's a call. Yeah, I mean that one. I don't think that one will ever die, I think that will always kind of stick around. It has to be an hour.
Speaker 1:If you're not in the gym for an hour, it's exactly an hour. Yeah, no more, no 59 minutes useless, and that really just stems from the fact that we like to break our day up into hour blocks hour blocks, like at least cause there's something like 22 minutes, like what the fuck are you doing?
Speaker 2:22 minutes, like it has to be, has to 30, 60, 90, 120. This, this is, this is how we work.
Speaker 1:But yeah, like you look at TV shows, we break them up into. Well, these days it's 15 minute blocks, but it used to be like 30 minutes or an hour.
Speaker 2:Right. So yeah, I mean, like you know, hour most of my work, a lot of my workouts aren't even an hour. Like if I can get there for 45 minutes I feel good, but like 2030 minutes you still get a really solid workout in. Hey, I mean, and hell, like eight minutes is better than no minutes. I see many people like I did an eight minute workout, like it was what you do yesterday Zero.
Speaker 1:Okay, it's a lot better, oh yeah. So yeah, doing doing something is better than nothing and like on those days where you you're not sure you're feeling it and you go, you go into the gym and you can do five minutes and if that's as much as you felt like doing, you can quit. If you feel like doing more, do a little bit more. You don't have to go for an hour. There's no rule you have to be there for an hour.
Speaker 2:Uh, okay, so I did see ai popped up a bunch more of these, so I'm just going to quickly say uh, lifting weights makes you lifting weights makes you bulky, of course always. No, it does not. There are many people that try and get bulky and don't get bulky, especially you know, maybe after 10 years worth of intense lifting shit, you're not going to get bulky lifting, lifting weights, don't worry about it. Uh, no pain, no gain. You can definitely get gains without pain. Pain is probably bad pains your body is typically bad.
Speaker 2:Yes, yeah, like you know, you get you're tired, your muscles are fatigued, like, oh boy, that was tough, but your pain, yeah, so that's, I mean, that seems to be most of it. Pound of muscle, yeah, the rest of them are pretty much the same. Okay, oh, one nutrition one before we go. This last one, just because I saw it pop up Somebody was talking about it on TikTok. I saw this is nutrition.
Speaker 2:But brown rice and white rice, that's what I still see go around a lot. You know, like I still see going around people like, oh, don't get the white rice, get the brown rice, so much better for you. Like, white rice is enriched, so it's got other vitamins. So you know, so they're a little bit different. And brown rice has one gram of fiber. So I just like to bring that one up because people think like, oh, I have to eat brown rice. No, no, no, I almost always eat white rice. Occasionally I like a dish with brown rice, so I'll go with it. But white rice, totally fine option. Now, if you're trying to lose weight, I will say potatoes, I'm definitely going. But white rice is great and, you know, good vessel for, uh, adding, you know adding other things eight, two bites of a vegetable that'll make up the difference in the fiber for literally yeah like literally two, three bites of a vegetable and you'll get.
Speaker 1:You'll get the difference yeah, I was saying this on the live stream the other day was somebody was asking about like superfoods and stuff. And I'm like, look, superfoods, they just have a little bit more vitamins and minerals in them. They are so overblown. Yeah, and if your diet is like, if your diet is good, then that little bit of extra nutrition, a little bit of extra vitamin and minerals, isn't going to make a difference. And if it does make a difference, you're you need to be assessing your entire diet, not worrying about superfoods because your diet is shit at that point.
Speaker 2:It's very funny. When I started in nutrition, going to school for it, I had this full idea that, oh, you could cure so many things with nutrition. If you get the right nutrition, you'll be able to solve this and that. And the more I learned, the more I was like, oh no, it's actually a lot less. Like. Nutrition plays a big factor and you know, excess body fat due to excess calories can cause issues and lack of nutrients can have its own problems. Yada, yada, obviously. But like, once you reach a certain point where your diet is relatively like nutritious, adding all these like kale smoothies and whatnot ain't doing shit.
Speaker 1:Basically is my point yeah yeah, okay, I'm gonna finish up here we have any more thoughts here rob oh, I think we, I think we covered quite a lot of stuff and I've you've got oakley yelling at you, I've got pippin yelling at me okay, the cat, oh, yelling us to leave, to go.
Speaker 2:All right, I'm gonna. I'm gonna go get my workout in tomorrow because it was the gym was closed because of new year's. But that's fine, we just come back tomorrow and do it then it's okay exactly and we'll see you. We won't see you at all because it's a podcast. We don't even look at anything. What am I even saying? Yes, I'm leaving. You will hear from us next week when we figure out what's going on especially from oakley and from oakley as well, say goodbye oakley.
Speaker 1:She's just staring she's just eating your armchair eating my armchair.
Speaker 2:She's just chewing on the chair of my arm like get out, be done yep, yeah, there's this, there's the sign of being done.
Speaker 1:All right, good night everybody okay, bye.
