1 00:00:00,000 --> 00:00:02,000 Welcome to Fit to Be Real. 2 00:00:02,000 --> 00:00:04,000 And a little extra. 3 00:00:04,000 --> 00:00:08,500 We're talking about weights and muscle mass today. 4 00:00:08,500 --> 00:00:09,500 Oh yeah. 5 00:00:09,500 --> 00:00:10,500 Why? 6 00:00:10,500 --> 00:00:16,800 Why, well, we love a good fitness episode and we feel like we haven't done one in a while, 7 00:00:16,800 --> 00:00:20,800 but we also wanted to bring this up because- 8 00:00:20,800 --> 00:00:21,800 That's very truthful. 9 00:00:21,800 --> 00:00:22,800 It's good. 10 00:00:22,800 --> 00:00:23,800 Listen, I'm here to be honest. 11 00:00:23,800 --> 00:00:24,800 No, that's good. 12 00:00:24,800 --> 00:00:29,600 Because we feel that people are a little afraid of lifting weights and we don't want you to 13 00:00:29,600 --> 00:00:30,600 be afraid. 14 00:00:30,600 --> 00:00:31,600 We want a stigma. 15 00:00:31,600 --> 00:00:32,600 Yeah. 16 00:00:32,600 --> 00:00:37,900 There's so many benefits to women lifting weights and we don't want you to be scared anymore. 17 00:00:37,900 --> 00:00:43,040 I think for a long time it was if I lift weights my neck's gonna get really big and I'm gonna 18 00:00:43,040 --> 00:00:49,720 look like a man and my whole build is gonna change and that's not what I want and that's 19 00:00:49,720 --> 00:00:50,720 not true. 20 00:00:50,720 --> 00:00:53,280 Do you know what somebody said to us one time? 21 00:00:53,280 --> 00:00:58,960 Which is the biggest misinformation and was completely wrong, but they said, we stopped 22 00:00:58,960 --> 00:01:03,600 doing your ballet bod class because it was making me look like a football player. 23 00:01:03,600 --> 00:01:04,600 No. 24 00:01:04,600 --> 00:01:05,600 And impossible. 25 00:01:05,600 --> 00:01:06,600 It's impossible. 26 00:01:06,600 --> 00:01:12,600 Scientifically impossible for one to two pound weights to do that to your body. 27 00:01:12,600 --> 00:01:14,720 But that's what a lot of people think. 28 00:01:14,720 --> 00:01:15,720 Yes. 29 00:01:15,720 --> 00:01:17,080 And so that's why we're talking about it today. 30 00:01:17,080 --> 00:01:23,120 And I think another misconstrued concept is that I want to lose weight so I can only 31 00:01:23,120 --> 00:01:27,520 do cardio and that couldn't be farther from the truth. 32 00:01:27,520 --> 00:01:34,360 Now we do accountability and we have a program where we require cardio in the first few weeks. 33 00:01:34,360 --> 00:01:39,400 Really that's because you have to start to train yourself to be active because a routine 34 00:01:39,400 --> 00:01:45,440 for activity is not already in your body or in your mindset or in your schedule. 35 00:01:45,440 --> 00:01:51,160 So cardio by going for a walk or going to a C-Fit class and doing something vigorous 36 00:01:51,160 --> 00:01:55,480 which you can go at your own pace and build up as you go. 37 00:01:55,480 --> 00:01:57,000 That's very, very important. 38 00:01:57,000 --> 00:02:01,880 And then we start adding weights into the mix because weights are crucial for weight 39 00:02:01,880 --> 00:02:04,400 loss and muscle mass. 40 00:02:04,400 --> 00:02:05,400 And we'll get into it. 41 00:02:05,400 --> 00:02:13,400 Yeah, let's do it. 42 00:02:13,400 --> 00:02:14,400 I'm Victoria. 43 00:02:14,400 --> 00:02:17,720 Hey guys, I'm Carly. 44 00:02:17,720 --> 00:02:19,320 And there's so much to this. 45 00:02:19,320 --> 00:02:26,800 There's so much information when it comes to muscle mass, when it comes to weight training 46 00:02:26,800 --> 00:02:32,480 or resistance training, which is just adding an external load to your body. 47 00:02:32,480 --> 00:02:37,720 And what that means is resistance training can be resistance bands, it can be weights, 48 00:02:37,720 --> 00:02:44,120 it can be machines at the gym, and it can be your own body weight, i.e. push-ups, burpees, 49 00:02:44,120 --> 00:02:45,320 stuff like that. 50 00:02:45,320 --> 00:02:47,520 Love a burpee. 51 00:02:47,520 --> 00:02:51,280 As much as burpees are cardio, they are strength training. 52 00:02:51,280 --> 00:02:52,520 You're using your body. 53 00:02:52,520 --> 00:02:54,520 But it's weight is hard. 54 00:02:54,520 --> 00:02:55,520 Yeah. 55 00:02:55,520 --> 00:02:57,200 It's hard to do this. 56 00:02:57,200 --> 00:03:02,160 And it's funny because I always talk about Billy with this, is that Billy can lift like 57 00:03:02,160 --> 00:03:04,680 5,000 million pounds above his head. 58 00:03:04,680 --> 00:03:09,080 And whether he's doing it for one rep and it's like this huge accomplishment or he's 59 00:03:09,080 --> 00:03:14,320 doing a million reps, it's still a lot of weight that CrossFit people can do and it's 60 00:03:14,320 --> 00:03:15,720 a different world. 61 00:03:15,720 --> 00:03:17,560 But you put him in a ballet bar class. 62 00:03:17,560 --> 00:03:18,560 Oh my God, no. 63 00:03:18,560 --> 00:03:22,840 And he cannot hold his arms out for three and a half minutes with a one to two pound 64 00:03:22,840 --> 00:03:23,840 weight. 65 00:03:23,840 --> 00:03:24,840 No. 66 00:03:24,840 --> 00:03:26,320 And he's, yes. 67 00:03:26,320 --> 00:03:29,360 So he's the epitome of muscle and health. 68 00:03:29,360 --> 00:03:33,920 But if you're not training your body to do a specific type of thing, you can't just do 69 00:03:33,920 --> 00:03:34,920 everything. 70 00:03:34,920 --> 00:03:35,920 Right. 71 00:03:35,920 --> 00:03:38,400 Like if you're not a runner, you can't just, because you're in good shape, you can't just 72 00:03:38,400 --> 00:03:41,000 start running and be like, I'm a long distance runner. 73 00:03:41,000 --> 00:03:42,000 No. 74 00:03:42,000 --> 00:03:45,720 And I think that's people's misconception about lifting too, is when they think of 75 00:03:45,720 --> 00:03:50,120 lifting, they think of dead lifting 350 pounds. 76 00:03:50,120 --> 00:03:51,120 Yeah. 77 00:03:51,120 --> 00:03:52,120 No. 78 00:03:52,120 --> 00:03:56,760 There are so many different ways to lift and add those type of workouts and it doesn't 79 00:03:56,760 --> 00:04:03,120 have to be being intimidated or lifting 100, 150 pounds at a time. 80 00:04:03,120 --> 00:04:04,560 No, not at all. 81 00:04:04,560 --> 00:04:08,520 So Carly and I are going to break this up a little bit and we did shocking. 82 00:04:08,520 --> 00:04:10,120 We did our own research. 83 00:04:10,120 --> 00:04:11,120 What? 84 00:04:11,120 --> 00:04:14,200 Carly didn't share with me anything she was reading or doing. 85 00:04:14,200 --> 00:04:16,720 Well good for us because we did opposite things. 86 00:04:16,720 --> 00:04:17,720 We did. 87 00:04:17,720 --> 00:04:18,720 We did do opposite things. 88 00:04:18,720 --> 00:04:22,480 So our mission was to look into specific weight training. 89 00:04:22,480 --> 00:04:28,000 However, what I looked into was I listened to Mel Robbins podcast. 90 00:04:28,000 --> 00:04:29,000 How's she doing? 91 00:04:29,000 --> 00:04:30,520 Meli Arsdorff roll well. 92 00:04:30,520 --> 00:04:32,320 Does she even know about us? 93 00:04:32,320 --> 00:04:34,880 She, we're besties, we talk all the time. 94 00:04:34,880 --> 00:04:37,480 Every Monday and Thursday when she drops an episode. 95 00:04:37,480 --> 00:04:38,480 Monday and Thursday? 96 00:04:38,480 --> 00:04:39,480 Damn. 97 00:04:39,480 --> 00:04:40,480 Yeah. 98 00:04:40,480 --> 00:04:42,200 Mel is a, she's a whole team editing. 99 00:04:42,200 --> 00:04:46,800 She has a studio called 143 Studios and she's got a million women on her side. 100 00:04:46,800 --> 00:04:48,800 Same. 101 00:04:48,800 --> 00:04:51,800 Yes. 102 00:04:51,800 --> 00:04:53,720 Listen to this title of this episode. 103 00:04:53,720 --> 00:04:54,720 Can't wait. 104 00:04:54,720 --> 00:04:59,280 The science of strength training, learn how lifting weights, even light ones, helps you 105 00:04:59,280 --> 00:05:02,080 lose weight, feel better and live longer. 106 00:05:02,080 --> 00:05:03,080 That's the title. 107 00:05:03,080 --> 00:05:04,080 That's the title. 108 00:05:04,080 --> 00:05:05,320 Now I don't feel so bad about our titles. 109 00:05:05,320 --> 00:05:06,320 I know. 110 00:05:06,320 --> 00:05:07,960 We could probably do a little more. 111 00:05:07,960 --> 00:05:12,480 So it's this conversation with Dr. Gabrielle Lyon and she wrote this book called Forever 112 00:05:12,480 --> 00:05:16,120 Strong and I highly recommend everybody go check it out. 113 00:05:16,120 --> 00:05:21,720 And she's an expert in nutritional science and the whole conversation was about the importance 114 00:05:21,720 --> 00:05:23,880 of what we're going to talk about today. 115 00:05:23,880 --> 00:05:28,760 However, most of the talk was about protein and I think that's really important. 116 00:05:28,760 --> 00:05:31,400 Hey, AJ, what's up girl? 117 00:05:31,400 --> 00:05:35,600 Because AJ is someone that came to us and was like, I want to increase my protein and 118 00:05:35,600 --> 00:05:38,080 I want to increase my muscle mass and all this stuff. 119 00:05:38,080 --> 00:05:41,040 So it's so important to even know that. 120 00:05:41,040 --> 00:05:42,400 So kudos to you. 121 00:05:42,400 --> 00:05:43,920 And I want to change that. 122 00:05:43,920 --> 00:05:44,920 I want to change that. 123 00:05:44,920 --> 00:05:45,920 Yeah. 124 00:05:45,920 --> 00:05:49,120 And that's probably the hardest part because when people think protein, which I know we've 125 00:05:49,120 --> 00:05:52,600 talked about before, they think meat, meat, it's not. 126 00:05:52,600 --> 00:05:53,600 No. 127 00:05:53,600 --> 00:05:57,480 And the way I want to talk about protein really quickly before Carly gets into some really 128 00:05:57,480 --> 00:06:01,320 interesting stuff is not how do we get protein in our body? 129 00:06:01,320 --> 00:06:04,800 It's the it's the reason why that's what we're going to talk about right now. 130 00:06:04,800 --> 00:06:05,800 The reason why. 131 00:06:05,800 --> 00:06:11,800 So here's how to break down how protein affects muscle mass and how we can and what affects 132 00:06:11,800 --> 00:06:12,800 protein. 133 00:06:12,800 --> 00:06:18,560 Basically, those amino acids, we did an episode about amino acids, they make protein. 134 00:06:18,560 --> 00:06:23,440 OK, so proteins made up of 20 of them and the way that they broke it down, I really 135 00:06:23,440 --> 00:06:25,000 like, I'm going to put my own flair on it. 136 00:06:25,000 --> 00:06:26,000 Oh, yes. 137 00:06:26,000 --> 00:06:28,720 Going to involve like the moon and yoga. 138 00:06:28,720 --> 00:06:31,640 No, it's going to involve Legos. 139 00:06:31,640 --> 00:06:35,400 Oh, different. 140 00:06:35,400 --> 00:06:46,320 So if you think of protein as the car that you're going to build of the Lego set, like 141 00:06:46,320 --> 00:06:50,480 you open the box and you're like, this is a car that I'm going to build. 142 00:06:50,480 --> 00:06:55,640 And if you think of one piece of that car is a protein, so the hood of the car that 143 00:06:55,640 --> 00:07:00,560 you're going to build is the protein, a piece of the protein. 144 00:07:00,560 --> 00:07:03,920 Well all the little blocks that make the hood of the car, that one little page you have 145 00:07:03,920 --> 00:07:06,560 to put all together, those are the amino acids. 146 00:07:06,560 --> 00:07:11,960 So the Legos of the amino acids make the hood of the car and there's the piece of protein. 147 00:07:11,960 --> 00:07:15,840 Now look at the entire structure of the car that you're building, that's a muscle. 148 00:07:15,840 --> 00:07:17,560 Oh, OK, hold on. 149 00:07:17,560 --> 00:07:18,560 Mental. 150 00:07:18,560 --> 00:07:22,600 So your bicep, let's just let's pull it down even more. 151 00:07:22,600 --> 00:07:24,440 Your bicep is like the door. 152 00:07:24,440 --> 00:07:25,440 No, no. 153 00:07:25,440 --> 00:07:26,440 Is the whole car. 154 00:07:26,440 --> 00:07:30,400 Think of your whole bicep muscle like a big cutlet, right? 155 00:07:30,400 --> 00:07:32,960 That is the entire car. 156 00:07:32,960 --> 00:07:41,800 The little pieces that make up the car, the hood, the wheels, the windshield, the seats, 157 00:07:41,800 --> 00:07:43,320 they're pieces of protein. 158 00:07:43,320 --> 00:07:47,760 And what make up those pieces of protein are the little Lego pieces that you have to organize 159 00:07:47,760 --> 00:07:50,360 and put together and they're the 20 amino acids. 160 00:07:50,360 --> 00:07:51,360 Got it. 161 00:07:51,360 --> 00:07:52,360 Does that make sense? 162 00:07:52,360 --> 00:07:53,360 Very much so. 163 00:07:53,360 --> 00:07:54,360 Awesome. 164 00:07:54,360 --> 00:07:56,680 Love a good Lego analogy. 165 00:07:56,680 --> 00:08:03,400 So the reason the reason it's broken down that way is that we know protein is for muscle. 166 00:08:03,400 --> 00:08:05,680 Well, hopefully we know protein is for muscle. 167 00:08:05,680 --> 00:08:07,720 If you don't, you do now. 168 00:08:07,720 --> 00:08:10,000 And carbohydrates are for energy. 169 00:08:10,000 --> 00:08:13,880 Oh, so before. 170 00:08:13,880 --> 00:08:14,880 I know that. 171 00:08:14,880 --> 00:08:17,600 I was saying that for the people that think carbs are just that. 172 00:08:17,600 --> 00:08:18,840 Oh, yes, true. 173 00:08:18,840 --> 00:08:20,240 I was I was acting. 174 00:08:20,240 --> 00:08:22,640 I was using my degree. 175 00:08:22,640 --> 00:08:23,640 Not well, I guess. 176 00:08:23,640 --> 00:08:25,640 Well, you get a call back. 177 00:08:25,640 --> 00:08:28,360 Let's see what happens there. 178 00:08:28,360 --> 00:08:34,240 So the protein has the most value to our body. 179 00:08:34,240 --> 00:08:35,240 Adding proteins. 180 00:08:35,240 --> 00:08:36,240 We also can't make it. 181 00:08:36,240 --> 00:08:37,720 Yes, I did know that. 182 00:08:37,720 --> 00:08:38,720 You did know that. 183 00:08:38,720 --> 00:08:39,720 I did know that. 184 00:08:39,720 --> 00:08:44,040 It's a central macronutrient and we cannot make it naturally in our body. 185 00:08:44,040 --> 00:08:45,480 We have to eat it. 186 00:08:45,480 --> 00:08:47,680 We have to eat it to put protein in. 187 00:08:47,680 --> 00:08:52,400 We can make carbs and we can make fats, but we cannot make protein. 188 00:08:52,400 --> 00:08:59,080 So it is vital to add protein to your body, especially if you want to care about your 189 00:08:59,080 --> 00:09:00,080 muscles. 190 00:09:00,080 --> 00:09:01,960 So here is something that I actually didn't know. 191 00:09:01,960 --> 00:09:04,720 I thought the answer with answer of this was skin. 192 00:09:04,720 --> 00:09:07,320 OK, well, let me guess. 193 00:09:07,320 --> 00:09:08,320 OK. 194 00:09:08,320 --> 00:09:10,200 Well, I don't know how to structure it. 195 00:09:10,200 --> 00:09:12,120 You don't know how to guess. 196 00:09:12,120 --> 00:09:13,120 It's not skin. 197 00:09:13,120 --> 00:09:14,120 It's OK. 198 00:09:14,120 --> 00:09:15,120 OK. 199 00:09:15,120 --> 00:09:16,960 The largest organ in the body. 200 00:09:16,960 --> 00:09:21,040 I would say skin. 201 00:09:21,040 --> 00:09:22,240 Is it not? 202 00:09:22,240 --> 00:09:26,040 It's the skeletal muscle system. 203 00:09:26,040 --> 00:09:30,200 Our skeletal muscle is the largest organ in the body. 204 00:09:30,200 --> 00:09:32,320 So we've been lied to. 205 00:09:32,320 --> 00:09:36,680 I feel like I was taught that the largest organ is your skin. 206 00:09:36,680 --> 00:09:38,440 I mean, I agree. 207 00:09:38,440 --> 00:09:39,440 That's what I was taught. 208 00:09:39,440 --> 00:09:42,200 I keep reading that that is not actually true. 209 00:09:42,200 --> 00:09:46,120 So basically it's the skeleton covered with muscle. 210 00:09:46,120 --> 00:09:52,360 That is the large like when you see in science books, like the muscular body. 211 00:09:52,360 --> 00:09:53,920 Yeah, there's like no face, though. 212 00:09:53,920 --> 00:09:55,920 And it's just like the muscles outlined. 213 00:09:55,920 --> 00:09:57,880 Yeah, that's what it is. 214 00:09:57,880 --> 00:09:59,440 That's our skeletal muscles. 215 00:09:59,440 --> 00:10:02,200 Every muscle that we have in the body is connected. 216 00:10:02,200 --> 00:10:05,240 And that's the largest organ in the body. 217 00:10:05,240 --> 00:10:13,120 So when my muscle almost snapped, my calf muscle, that would have been a muscle. 218 00:10:13,120 --> 00:10:14,120 Snapping. 219 00:10:14,120 --> 00:10:15,120 Snapping. 220 00:10:15,120 --> 00:10:16,240 Snapping. 221 00:10:16,240 --> 00:10:17,400 Snapping. 222 00:10:17,400 --> 00:10:19,240 Or breaking apart and not being connected. 223 00:10:19,240 --> 00:10:21,160 And that would have been horrible to put back together. 224 00:10:21,160 --> 00:10:23,160 That would have been an unhealthy muscle system. 225 00:10:23,160 --> 00:10:27,200 Yeah, I just wanted to clarify. 226 00:10:27,200 --> 00:10:29,220 This is amazing. 227 00:10:29,220 --> 00:10:30,600 Yes, that's true. 228 00:10:30,600 --> 00:10:31,600 Don't do that. 229 00:10:31,600 --> 00:10:32,600 OK, I didn't. 230 00:10:32,600 --> 00:10:34,720 I almost did, but I didn't. 231 00:10:34,720 --> 00:10:39,880 So what's important for this largest organ system in the body, i.e. just muscle and muscle 232 00:10:39,880 --> 00:10:46,600 is dietary protein that we cannot create ourselves. We have to take in. Okay, we have to eat it. 233 00:10:46,600 --> 00:10:50,440 So I think another misconception that we all have is that the more protein you eat, 234 00:10:50,440 --> 00:10:55,040 the bigger you're gonna get. Yeah, the more weight you're going to gain. What they said was that is 235 00:10:55,040 --> 00:11:01,840 scientifically impossible. Now pair this with a healthy diet and eating the correct amount of 236 00:11:01,840 --> 00:11:08,560 calories for your body and for yourself. But if you break down the macros to the protein intake 237 00:11:08,560 --> 00:11:15,040 per breakfast, per lunch, per dinner, you will lose that and you will gain muscle. Because what 238 00:11:15,040 --> 00:11:22,360 the protein does in the body is that it starts metabolize into muscle. Muscle and protein eat 239 00:11:22,360 --> 00:11:29,200 away at the fat. So the higher protein intake you can give yourself, you're building muscle and 240 00:11:29,200 --> 00:11:34,920 burning the fat away. Got it. That makes sense. Yeah, it does. And I just that that is something 241 00:11:34,920 --> 00:11:39,600 because if you look at the formula, if you do a formula, it's like your body weight and your 242 00:11:39,600 --> 00:11:44,440 height and all these things to create how much grams of protein that you need today. You're 243 00:11:44,440 --> 00:11:50,360 like, Oh my God, I can't eat that much. Yeah, that seems like a lot. It's it's really not. It's just 244 00:11:50,360 --> 00:11:58,160 whole food, high efficiency protein. So your meat eater or not. I have always had a problem with 245 00:11:58,160 --> 00:12:02,200 not always, but since I lost a lot of weight, I've had a problem with that. And our brother, 246 00:12:02,200 --> 00:12:08,240 who we already talked about, Billy, will constantly text and call me and say, you need to eat more 247 00:12:08,240 --> 00:12:13,160 protein. You're not eating enough protein. I can see it in your pictures that you're posting. 248 00:12:13,160 --> 00:12:16,880 You're not eating enough protein. And I'm like, leave me alone. I know what I'm doing, 249 00:12:16,880 --> 00:12:26,400 as I'm like, doubling my protein, whatever, Billy, shut up. But because I grew up in my head, 250 00:12:26,400 --> 00:12:32,360 going eating less, lose more weight. Now I am better now because that's what we were bred to 251 00:12:32,360 --> 00:12:39,720 right now. So as I'm learning through losing weight, gaining weight, the protein is like the 252 00:12:39,720 --> 00:12:45,480 powerhouse. What is that? The mitochondria is the powerhouse of the body. I don't know what, 253 00:12:45,480 --> 00:12:50,480 where that came from, because we that my gosh, I feel like we had to sing it in a song. We were 254 00:12:50,480 --> 00:12:55,440 drilled into our head. I'm just like that would that just came out of nowhere. But I wish that 255 00:12:55,440 --> 00:13:03,320 it was drilled into teenagers, like the importance of healthy eating and the amount of protein you 256 00:13:03,320 --> 00:13:08,080 should be eating and the amount of healthy fats. Like I wish something like that had just popped 257 00:13:08,080 --> 00:13:12,200 into my head. You know what I mean? Because we didn't learn that kind of stuff in school. And 258 00:13:12,200 --> 00:13:18,160 you know, I'm lucky that I have somebody that's like, you need to eat this amount of protein for 259 00:13:18,160 --> 00:13:24,640 the amount of this you work out. Not everybody has that. Well, exactly. And what's interesting is 260 00:13:24,640 --> 00:13:30,560 that they kind of talked about this in the podcast episode for this highly acclaimed doctor was 261 00:13:30,560 --> 00:13:36,120 telling Mel Robbins that protein is a little bit controversial. She was like, why? She was like, 262 00:13:36,120 --> 00:13:42,400 honestly, I'm not sure because these are the facts and this is what it is. And Mel Robbins was like, 263 00:13:42,400 --> 00:13:46,720 so TikTok influencers are just telling a different story. Right. She was like, yes, 264 00:13:46,720 --> 00:13:53,320 and it's really hard to get the masses to read a book or to talk to an official, 265 00:13:53,320 --> 00:13:57,320 then look at social media because it's so much easier to watch what I eat in a day, 266 00:13:57,320 --> 00:14:03,920 which is not true. Ridiculous. They make those just as a heads up. They make those videos and 267 00:14:03,920 --> 00:14:09,880 they a lot of the times don't actually eat that. So those are fake. Have you ever seen the videos 268 00:14:09,880 --> 00:14:16,200 of them lifting like a weight? But the pre moment is them spraying themselves with water because 269 00:14:16,200 --> 00:14:20,280 it's they're creating sweat and they're only doing one rep for the video. Right. Because if you had 270 00:14:20,280 --> 00:14:24,440 them do their entire set, they wouldn't be able to do it because it's not what they do. Right. 271 00:14:24,440 --> 00:14:30,120 Yeah. Don't even get us started. Don't get us started. Don't even get us started. Yeah. I like 272 00:14:30,120 --> 00:14:38,720 how you said. So what I found really fascinating and I'm almost done was that we have the largest 273 00:14:38,720 --> 00:14:46,040 like obesity epidemic in the United States or the world. But I what they talked about with the 274 00:14:46,040 --> 00:14:50,160 United States, which makes a lot of sense because if you go to a restaurant or portions, 275 00:14:50,160 --> 00:14:55,240 sizes, what we're offering, it's all it's almost humorous. Like when I went to Italy, 276 00:14:55,240 --> 00:15:00,160 they're American. I will never forget those like chalkboard you put on the sidewalk to like, 277 00:15:00,160 --> 00:15:06,800 yeah, show what the specials of the day are or whatever. We'd go looking for breakfast for them, 278 00:15:06,800 --> 00:15:14,120 which is like not close to the same as ours. But what their conception of American eating is, 279 00:15:14,120 --> 00:15:20,120 their one meal like come and get this American breakfast. It was pancakes, it was eggs, it was 280 00:15:20,120 --> 00:15:27,080 French toast, it was bacon, it was a muffin all in one plate, like all at the same time. Like get 281 00:15:27,080 --> 00:15:31,720 all of these things for 10 euros. Yeah. And I was like, Oh my God, that's what they think we eat 282 00:15:31,720 --> 00:15:36,360 every day. But I really actually think a lot of people. A lot of people do. And so we have this 283 00:15:36,360 --> 00:15:42,520 obesity problem. And what you think when you hear that is like, lose more weight, lose more weight. 284 00:15:42,520 --> 00:15:48,360 The problem is overeating. The problem is eating poorly. And guess, while that's true, the problem 285 00:15:48,360 --> 00:15:54,840 wasn't the the too much fat. There was a study, hold on, there was a study that they did. And 286 00:15:54,840 --> 00:16:00,360 the problem wasn't that there was people with too much fat on them. It was that they had an unhealthy 287 00:16:00,360 --> 00:16:06,760 skeletal muscle. And the unhealthy muscle system, which basically means either not enough muscle, 288 00:16:06,760 --> 00:16:14,120 or unhealthy muscles where you couldn't lift things due to not using them. If you lose it. 289 00:16:14,120 --> 00:16:20,680 No, if you don't use it, do you lose it? Thank you, Forty O Virgin. Best movie ever. Yes. 290 00:16:20,680 --> 00:16:30,760 Answer is yes. And that was the main problem of Alzheimer's, of brain illnesses, of obesity. 291 00:16:30,760 --> 00:16:39,160 It wasn't just fat. It was the muscle, which I found fascinating. And it's all tied together. 292 00:16:39,160 --> 00:16:44,200 If you're not eating well, you're going to gain fat. And then the more you do that, 293 00:16:44,200 --> 00:16:51,240 you are not building your muscle and you're deteriorating your muscle. And the more yoyo dieting 294 00:16:51,240 --> 00:16:58,360 that you do, it's harder to gain muscle mass after yoyo dieting for years. Yes. Especially 295 00:16:58,360 --> 00:17:05,000 as you get older as well. So the more you've yoyo dieted in your life, as your age number goes up, 296 00:17:05,000 --> 00:17:10,920 it gets really hard to correct all the things that you did in the decades before. 297 00:17:10,920 --> 00:17:17,000 That's cool. Yeah. I was like, wow, you're talking to me. Nice. Yeah, but luckily we fixed it. 298 00:17:17,800 --> 00:17:22,840 And yeah, but it's harder at 35 trying to do it is different than 30. Yeah. And we'll talk about 299 00:17:22,840 --> 00:17:30,040 that. My last thing of protein importance is that protein provides the muscle with nutrients. 300 00:17:30,040 --> 00:17:38,600 Muscles are nutrient sensors. Hold on. Muscles are nutrient sensors. So if you think of your 301 00:17:38,600 --> 00:17:45,240 muscle having like the, like what's it called, a metal detector, it metal detects for nutrients. 302 00:17:45,240 --> 00:17:52,840 Okay. And then digs, takes it, takes the nutrients and that's every muscle in our body does that. 303 00:17:52,840 --> 00:17:58,840 So the more visualizing it. Yeah. And let's all like, yeah, like at a beach. Yeah. But it's your 304 00:17:58,840 --> 00:18:03,880 body. But it's your body. I don't know why I said it like that. You just sounded like Jennifer Coolidge. 305 00:18:04,840 --> 00:18:14,280 But it's your body. My God, I love her. So yeah, our muscle sensors can detect the protein quality 306 00:18:14,280 --> 00:18:19,560 and the quality of your diet. And that's what they take in. So if we're putting in chips and 307 00:18:19,560 --> 00:18:26,440 pretzels and sugar and muffins early morning, then you're setting yourself up for years and years 308 00:18:26,440 --> 00:18:34,760 and years of either unhealthy muscle or a lot harder to gain it. However, it's never too late to start. 309 00:18:34,760 --> 00:18:40,840 No. And we'll talk about that too. But also just because it's a cheeseburger like McDonald's, 310 00:18:40,840 --> 00:18:47,640 that's not healthy protein. So I don't think there's any protein in that. Yeah, it's mystery meat. 311 00:18:47,640 --> 00:18:54,440 So you also have to be careful of what the protein is like a protein bar, not always good. 312 00:18:55,000 --> 00:19:00,200 No, don't get fooled. When people say, Oh, but I, I'm going to up my protein, I'm going to add this 313 00:19:00,200 --> 00:19:04,680 protein bar. You got to look what's into it because it's a lot of sugar most of the time. 314 00:19:04,680 --> 00:19:07,320 And that's not, that's not really what Victoria is talking about. 315 00:19:07,320 --> 00:19:15,240 No, no, no, no. I'm talking about whole proteins, whether you are meat eater or plant proteins, 316 00:19:15,240 --> 00:19:20,680 if you are a vegetarian or vegan, because I know I said this is the last thing, but this is really 317 00:19:20,680 --> 00:19:28,840 the last thing. Injury or illness. I actually didn't know this. Injury or illness in the body, 318 00:19:29,480 --> 00:19:36,200 our body relies on pulling help from our muscles. So the more muscle you have, the more healthy 319 00:19:36,200 --> 00:19:43,800 muscle you have, the better to fight and ward off any injury or disease basically that we have. 320 00:19:44,520 --> 00:19:52,040 I didn't know that, but I do know that our chiropractor who we love did say that it's a lot 321 00:19:52,040 --> 00:19:58,760 easier for you and I to recover from an injury because we never stop moving. Once you stop, 322 00:19:59,400 --> 00:20:04,120 it is so much harder to recover. Not saying you should push through an injury. We don't have a 323 00:20:04,120 --> 00:20:11,320 choice. We have to a lot of the time, but he says that's okay. I mean, depending on the injury, 324 00:20:11,320 --> 00:20:19,080 because we are our muscular body, our bones, our everything is a lot easier to recover when you 325 00:20:19,080 --> 00:20:25,880 keep moving. And basically, we'll just go right back into place a lot faster than somebody that 326 00:20:25,880 --> 00:20:31,320 does not move at all. Think of it like this, that car made of Legos that we talked about with 327 00:20:31,320 --> 00:20:38,680 muscle mass and proteins and BCAs. The injury or the illness takes some of the Legos out of the 328 00:20:38,680 --> 00:20:46,280 wheels. So someone who doesn't move often or hasn't started yet or just doesn't do weight training, 329 00:20:46,280 --> 00:20:51,240 it's going to take a lot for you to get those Lego pieces back to replace the Lego pieces that you 330 00:20:51,240 --> 00:20:56,920 lost. And that is where our muscles, they kind of repair themselves because you're going to put 331 00:20:56,920 --> 00:21:02,760 more protein in and replenish. So our cars of Legos are going to get those Lego pieces back 332 00:21:03,640 --> 00:21:09,720 because we are constantly taking care of the car. And like what is it called? Rejuvenating them or 333 00:21:10,440 --> 00:21:14,360 when they replenish? Yeah, replenishing them. Yeah. And it was an R word. 334 00:21:15,320 --> 00:21:22,360 It was a good word. So food is medicine. Weight training is medicine. And hopefully we can learn 335 00:21:22,360 --> 00:21:29,800 that that's the way to go first before you need to really take actual medicine. Well, the reason 336 00:21:29,800 --> 00:21:34,920 Victoria is talking about that and why she went down that rabbit hole was because protein is directly 337 00:21:34,920 --> 00:21:42,840 linked to lifting. Yes. And a lot of the time it's in a negative way. In your mind that is not, 338 00:21:42,840 --> 00:21:48,200 that's not true at all. No. So that's why she went down that road first. Now we're going to talk about, 339 00:21:48,200 --> 00:21:52,440 I do want to start off with telling you the difference because I think you all think it's 340 00:21:52,440 --> 00:21:56,840 the same thing and it's not. The difference between weightlifting and bodybuilding. 341 00:21:57,720 --> 00:22:04,600 Talk about it. It is two different things. Yeah. Weightlifting, which is what we do at Seafit 342 00:22:04,600 --> 00:22:11,640 and which I'm sure a lot of you do, focuses on improving functional fitness, physical performance 343 00:22:11,640 --> 00:22:16,760 and overall strength and muscular tone. That is what weightlifting does. We're going to talk about 344 00:22:16,760 --> 00:22:23,240 the benefits of weightlifting too, but that's what it does. Bodybuilding is designed to increase your 345 00:22:23,240 --> 00:22:31,240 muscular growth and shape of your muscles. It's designed to grow. It's designed to get bigger. 346 00:22:31,240 --> 00:22:38,120 That is what bodybuilding does. We don't do bodybuilding. No. You have to follow a rigid 347 00:22:38,120 --> 00:22:44,280 program. You have to build, you have to cut, you have to do all of these things. That is not weight 348 00:22:44,280 --> 00:22:51,160 lifting. It's not sustainable either. Think about what we do in class. If you take any type of weight, 349 00:22:51,160 --> 00:22:56,360 dumbbell class, you do a snatch, right? The snatch bends at your legs. You pull the weight up. You 350 00:22:56,360 --> 00:23:02,520 lift the weight over your head. What is that really doing? It's helping you lift the heavy bags of 351 00:23:02,520 --> 00:23:07,080 groceries off the floor and putting them on the counter. Wait, have you ever seen the Instagram 352 00:23:07,080 --> 00:23:12,280 Reel? No. I know. It's not cool to watch Instagram Reels. That's like for old people, 353 00:23:12,280 --> 00:23:17,720 but I think your voice is not cool there either. But that's okay. It's somebody doing a snatch 354 00:23:17,720 --> 00:23:22,520 and then somebody putting something on the top shelf of the cabinet. Yeah. And it's somebody doing 355 00:23:22,520 --> 00:23:28,360 an upright row and it's somebody picking up a baby. Yes. And it splits screens. Yep. The 356 00:23:29,240 --> 00:23:35,000 weightlifting versus the life, the functional life fitness move. I'll find it and we'll post it. 357 00:23:35,000 --> 00:23:41,160 That's awesome. That's exactly what we do at CFit. That's what we lift. We lift for functional 358 00:23:41,160 --> 00:23:47,240 movement. So there's a 70 or 80 year old doing it and it's like, I do this and it's deadlift with 359 00:23:47,240 --> 00:23:52,440 two dumbbells so I can pick up my pencil off the floor and it's her picking up her pencil. Yeah. 360 00:23:52,440 --> 00:23:58,120 So it's a really cool reel. That's brilliant. Yeah. That's exactly why. That's the whole reason. 361 00:23:58,120 --> 00:24:05,800 That is weightlifting. That is functional fitness for physical activity in your daily life to maintain 362 00:24:05,800 --> 00:24:12,360 muscle mass, which is what you want to do as you get older. That's why we love the ages that we have 363 00:24:12,360 --> 00:24:20,200 at CFit. We go from 16 to our, our aunt is 77. Yeah. And she's lifting weights with us and dancing 364 00:24:20,200 --> 00:24:27,160 every day because she wants to maintain her bone health, her osteoporosis. That's what she wants 365 00:24:27,160 --> 00:24:34,440 to do. She touches the floor and I'm like, but I'm so tired today. And she will slam down and do it 366 00:24:34,440 --> 00:24:40,200 quicker than I can with the tempo. And I'm like, okay, Vic, I know, let's do it. Cause she wants to 367 00:24:40,200 --> 00:24:45,160 be able to pick up that pencil off the floor when she's 85. And she does. And she does. She still 368 00:24:45,160 --> 00:24:51,560 can. So here are some of the benefits and there are just so many benefits to weightlifting. But 369 00:24:51,560 --> 00:24:57,960 here are some of them. It's to increase muscle strength and tone. That's exactly what it means. 370 00:24:57,960 --> 00:25:03,480 You want to increase your muscle, that muscle structure, the biggest organ in the body we just 371 00:25:03,480 --> 00:25:08,040 learned. You want to increase that and keep it healthy. Yeah. Along with those proteins, 372 00:25:08,040 --> 00:25:13,400 you have to lift weights to do that. Then you want to improve your metabolism and fat burning. 373 00:25:13,400 --> 00:25:21,480 So with weightlifting, there's a difference in cardio. You are burning calories and it's happening 374 00:25:22,200 --> 00:25:26,520 at that time. Right. You are burning the calories in real time in the moment. Right. 375 00:25:27,240 --> 00:25:32,040 With weightlifting, you're burning calories. Sure. You're not going to get as many even though 376 00:25:32,040 --> 00:25:37,240 you feel like you're about to die. Exactly. Yeah. You're going to be burning calories throughout 377 00:25:37,240 --> 00:25:42,680 the day. Right. And that helps with your metabolism. Yeah. And that's how you do it. Yeah. It's long 378 00:25:42,680 --> 00:25:52,760 lasting. It enhances bone health. And this is absolutely, we just said it, is crucial for women 379 00:25:52,760 --> 00:26:00,760 dealing or who want to prevent with osteoporosis. We've said this before, that pounding, now it's 380 00:26:00,760 --> 00:26:07,640 the good pounding, the good jumping actually improves your spine. It improves your spine, 381 00:26:07,640 --> 00:26:12,280 it straightens your spine. People think, oh, you guys jump too much, you lift too heavy, 382 00:26:12,280 --> 00:26:18,360 which we do not lift too heavy. Oh gosh. For real. But that all deals with the prevention 383 00:26:18,360 --> 00:26:24,680 of osteoporosis. Yeah. It's so important for women that are a little bit older, but it starts in your 384 00:26:24,680 --> 00:26:31,160 20s. But I was just going to say, you want to know about this now, wherever your age you are in 385 00:26:31,720 --> 00:26:40,200 to start today. It increases joint stability and flexibility. If you have the proper form 386 00:26:40,200 --> 00:26:44,520 and technique, which is very important because if you're doing it wrong, it could hurt you. 387 00:26:44,520 --> 00:26:49,720 But if you're doing it correct, it is so beneficial to your flexibility. You think it 388 00:26:49,720 --> 00:26:53,720 hinders you when it tightens up your muscles, but it actually doesn't. No, that's the delayed 389 00:26:53,720 --> 00:26:59,960 onset muscle storminess. That's Doms. And that is just the lactic acid from your muscles releasing 390 00:26:59,960 --> 00:27:05,720 and creating that pain. So the more you move through it, the better it will be and it will 391 00:27:05,720 --> 00:27:10,600 dissipate quicker. The more you think, oh, I'm getting so stiff because of this, so I'm going 392 00:27:10,600 --> 00:27:18,760 to sit down the more it builds up and makes you feel like that for longer. This one I loved because 393 00:27:18,760 --> 00:27:24,200 I wouldn't think of this, but it actually is really important. It increases positive body image 394 00:27:24,200 --> 00:27:28,600 and self confidence. That's huge. When you crush a goal, when you're like, oh my gosh, I just went 395 00:27:28,600 --> 00:27:35,880 up from eight to 10 pounds or even from five to eight pounds, you're like, yes. In dumbbells. 396 00:27:37,080 --> 00:27:41,320 You're so happy and you're like, man, I crushed that goal. What can I do in the next 397 00:27:41,320 --> 00:27:47,480 month or so? It's a motivator for sure. Not week or so, month or so. Right. 398 00:27:47,480 --> 00:27:54,120 Couple months. Weightlifting is a long game with a consistency. It's a long game, but that is very 399 00:27:54,120 --> 00:28:03,000 important. Positive body confidence is super important. It reduces stress and improves mental 400 00:28:03,000 --> 00:28:10,760 well-being. I mean, come on. It's like, well, it's endorphins. Endorphins make you happy. 401 00:28:11,960 --> 00:28:17,400 So lifting does all of that. And so what does that do? That brings it to the brain. So the more 402 00:28:17,400 --> 00:28:20,920 you're putting good food in your body that's building these muscles and then you're training 403 00:28:20,920 --> 00:28:28,200 your muscles, it's all going to your mindset of wanting to continue the good vibe, to be honest 404 00:28:28,200 --> 00:28:36,040 with you. The last one that I absolutely love, which we touched on, it prevents injuries. So those 405 00:28:36,840 --> 00:28:44,680 normal mundane tasks like picking up a toddler who's about 55 pounds and not throwing your back out 406 00:28:44,680 --> 00:28:51,000 because you know how to properly use your legs. Don't put it in your back. You're squatting basically. 407 00:28:51,000 --> 00:28:56,840 It prevents an injury that otherwise you would get hurt. Gardening is a big one. And if not, toddler, 408 00:28:56,840 --> 00:29:02,680 the really heavy Amazon box on your front porch. I mean, that's true. Yeah. That's not even funny. 409 00:29:02,680 --> 00:29:07,400 That's why I said it. That's not even funny. I wasn't trying to be funny. I was being serious. 410 00:29:07,400 --> 00:29:12,840 I know we have some gardeners that come to see fit. Oh, that's so tearing. It's on your lower back. 411 00:29:12,840 --> 00:29:20,040 Wearing tear. But if you know how to bend, if you know how to reach, and if you daily, 412 00:29:21,240 --> 00:29:31,000 buy, buy daily, if you buy daily, no, buy weekly, no, if you work out daily. Oh, 413 00:29:34,200 --> 00:29:41,000 if you work out daily, all of the weightlifting and cardio that you do will help in preventing 414 00:29:41,000 --> 00:29:45,640 injuries, which is, I mean, isn't that what we all want? I would say that's number one and everything 415 00:29:45,640 --> 00:29:52,040 else is bonus. Yeah. To be honest with you, because as you get older, injury just gets a lot easier 416 00:29:52,040 --> 00:29:57,800 to do. But if you can prevent it by getting the proper protein in and building and resistance 417 00:29:57,800 --> 00:30:06,520 training, oh my God. So here, I know Victoria said, we use cardio to lose weight. Yes. That cardio 418 00:30:06,520 --> 00:30:11,080 will never go out of style. Lifting. You have to never go out of style. You have to do both. 419 00:30:11,080 --> 00:30:16,600 You have to do both. Cardios for your heart health and weight training is for your body health. 420 00:30:17,160 --> 00:30:23,000 Cool. Cardio improves your heart health and burns more calories than weightlifting alone, 421 00:30:23,000 --> 00:30:32,200 but together they make the perfect pair. Thank you. That was such a good tip. Good job. I really 422 00:30:32,200 --> 00:30:38,120 like it. Thank you. I like how you said it too. I wrote that down and you just totally stole my... 423 00:30:38,120 --> 00:30:44,280 I blew up your spot. Yeah. We're going to talk about the decades. 424 00:30:47,160 --> 00:30:52,120 And why it's important in your 20s, in your 30s, in your 40s, in your 50s, in your 60s. I mean, 425 00:30:52,120 --> 00:30:56,600 I could go on and on and on. Why it's so important to lift weight in those decades. 426 00:30:56,600 --> 00:31:03,560 In your 20s. If you're in your 20s and you don't exercise, you need to start now. 427 00:31:04,680 --> 00:31:11,640 I did not. I danced. And while, yes, we danced a lot, I did not weight lift. I did not weight 428 00:31:11,640 --> 00:31:18,360 train. I did a lot of body exercises, but not really fitness related, which is still strength 429 00:31:18,360 --> 00:31:23,080 training, right? To leap off the floor using your muscles, to roll on the ground and get back up. 430 00:31:23,080 --> 00:31:31,640 It's just not a targeted muscle mass thing. And everything that I read and everywhere that I 431 00:31:31,640 --> 00:31:38,360 researched said, please, we beg this generation to start weightlifting and doing cardio in your 432 00:31:38,360 --> 00:31:45,160 20s because you will be thanking yourself in your 70s. And people in their 70s now, 433 00:31:45,160 --> 00:31:54,600 they just didn't do that. Women did not. No, no, no. That was, I think mom used to tell us all 434 00:31:54,600 --> 00:32:01,160 the time that our aunts would be like, ew, Carmella, your arms are so cut. You look like a man. 435 00:32:01,160 --> 00:32:04,760 Yeah, like her muscles. Because she had like definition in her muscles because she was a 436 00:32:04,760 --> 00:32:12,120 dancer and she, I mean, she was vigorously working her body. And that was like not cool in the 70s. 437 00:32:12,120 --> 00:32:18,200 So I'm going to say something controversial in this room, only in this room, well, probably to 438 00:32:18,200 --> 00:32:26,120 other people too. I know you don't like the Kardashians, but I very much appreciate that they 439 00:32:26,120 --> 00:32:35,000 have made the body shape popular. Not as extreme as they are because we all know that it's fake, 440 00:32:35,000 --> 00:32:40,920 but that it's okay to have bigger legs. It is okay to have, you know, it's fine. And they're 441 00:32:40,920 --> 00:32:46,600 working out on camera. Yeah, of course, they do work out a lot, but they're making the body 442 00:32:46,600 --> 00:32:52,520 shape that's not flat in the front and flat in the back. Okay. And now a lot more people are okay 443 00:32:52,520 --> 00:32:57,640 with that body shape going a little too far to emulate it because again, they're not real. But 444 00:32:58,680 --> 00:33:04,840 I appreciate that. Yeah, I agree. I think while they came out in like the early 2000s, right? So 445 00:33:04,840 --> 00:33:12,120 before that was the 90s and the 90s was skin and bones. That was the trend. Was it cocaine chic? 446 00:33:12,120 --> 00:33:17,400 Cocaine chic. Oh my God, that's disgusting. I know. But that's what it was. Yeah. That's what it was. 447 00:33:17,400 --> 00:33:21,640 And I hope we never go back to that. I don't think we will. I don't think we will. And I agree. I 448 00:33:21,640 --> 00:33:29,720 think the Kardashians put that put it mainstream to and JLo be allowed to be curvy and love yourself 449 00:33:29,720 --> 00:33:37,000 and showcase it. And I think that's a big factor. I agree. So if you haven't started 450 00:33:37,000 --> 00:33:41,560 doing anything yet in your 20s, the first thing we have to say is go out for a walk. 451 00:33:41,560 --> 00:33:45,800 I thought you were going to say if you haven't started watching the Kardashians, you got to start. 452 00:33:45,800 --> 00:33:51,080 No. Don't do that. No. If you haven't started anything, your number one thing to do is, 453 00:33:51,080 --> 00:33:56,920 number one, look us up online. Come to our class if you're local. Number two, go for a walk. You 454 00:33:56,920 --> 00:34:02,440 know these hot girl walks are really popular. Take one of them. When you're in your 30s, 455 00:34:02,440 --> 00:34:08,280 your body starts to lose muscle mass at a rapid pace. Yeah. Why? A lot of people are having kids. 456 00:34:08,280 --> 00:34:14,360 You stop working out. Models and celebrities that say that they got back into shape from 457 00:34:14,360 --> 00:34:18,840 running after their kids are lying to you. Yeah. You do not build muscle from running around your 458 00:34:18,840 --> 00:34:26,600 kids. It's impossible. No. You have to wait train. You have to actively, actively keep it up. And it 459 00:34:26,600 --> 00:34:31,880 says, especially for women that have just had kids or are getting back into working out, 460 00:34:32,520 --> 00:34:38,120 lifting is the number one thing you should add, as well as cardio, but they say lifting first 461 00:34:38,840 --> 00:34:43,400 to get those muscles back, especially if you've had a C-section, back to where they're supposed to 462 00:34:43,400 --> 00:34:49,000 be. Right. But you need to make sure that you're doing the right and correct way. So sometimes 463 00:34:49,000 --> 00:34:53,800 when women are working out at home, it's a little more difficult because you don't have somebody 464 00:34:53,800 --> 00:34:58,040 that are telling you that you're doing it improperly and you could hurt yourself. I love a good at 465 00:34:58,040 --> 00:35:05,160 home workout, but just make sure that you're doing it the right way. In your 40s, a lot of injuries 466 00:35:05,160 --> 00:35:13,000 happen in your 40s. That's what they say. Can't wait. You are put at a greater risk of osteoporosis. 467 00:35:13,000 --> 00:35:18,200 Have you not been working out in your 40s? Those Amazon boxes and kids being picked up 468 00:35:18,200 --> 00:35:23,080 are definitely going to come back to haunt you. And those are the little injuries that all create 469 00:35:23,080 --> 00:35:28,200 the bigger problem. The more you injure yourself, the longer you're out, the longer you're out, 470 00:35:28,200 --> 00:35:33,800 the harder it is to get back into your workout routine. So that's why it's so important to start 471 00:35:33,800 --> 00:35:40,360 sooner because the sooner you start, then you just, it's daily. But if you're in your 40s and 472 00:35:40,360 --> 00:35:47,720 we haven't started, today's a great day to do it. Yeah. Yeah. Yeah. Yeah. I got really excited 473 00:35:47,720 --> 00:35:53,720 about that. Yeah. Today's a good day. Really quickly going back in your 20s, 30 minutes of 474 00:35:53,720 --> 00:36:02,920 weight training followed by 30 minutes of cardio is what they recommend. Then between 30 and 45 475 00:36:02,920 --> 00:36:09,080 is 45 minutes of weightlifting and 60 minutes of cardio. You just had a lot of numbers. Okay. 476 00:36:09,080 --> 00:36:16,920 In your 20s, 30, 30, think about that. Okay. 30, 30, 30 minutes of weight training, 30 minutes of 477 00:36:16,920 --> 00:36:21,880 cardio. That's like what they recommend for people starting out in your 20s. Perfect. Okay. 478 00:36:21,880 --> 00:36:29,560 30s to 40s, up at 45 minutes of weight training, 60 minutes of cardio. Got it. I like that. I like 479 00:36:29,560 --> 00:36:37,320 that. We're glad that you have proved in your 50s, your metabolism starts to slow down. Yes. We all 480 00:36:37,320 --> 00:36:43,800 know that pre menopause, menopause starts to happen and everyone says, and I guarantee you, 481 00:36:43,800 --> 00:36:49,960 you've heard it before, it's just, it went from zero to 60. It used to be easy. And now all of a 482 00:36:49,960 --> 00:36:54,520 sudden it's like, why even try it? Because it's so hard to get into weightlifting. But if you 483 00:36:54,520 --> 00:36:59,800 continue to do it, it won't be as hard. Right. But again, today's a good day to start. The average 484 00:36:59,800 --> 00:37:07,160 weight gain in your 50s is about 12 pounds. If you do not have an exercise routine, right. And 485 00:37:07,160 --> 00:37:13,320 that's true. And you get the hunched over shoulders. Yes. From osteoporosis, maybe, or sitting over a 486 00:37:13,320 --> 00:37:17,480 desk a lot of the time and not having that proper form of weight training where your shoulders are 487 00:37:17,480 --> 00:37:24,120 lifted back. So if, if you're not used to doing that, it says start now and you will see a complete 488 00:37:24,120 --> 00:37:28,360 difference. Yes, it's going to be hard. Everything's always hard when you start. But 489 00:37:29,080 --> 00:37:35,400 just because you're in your 50s does not mean you cannot start lifting weights. I heard that a 490 00:37:36,120 --> 00:37:43,240 pre menopausal or post menopausal or in the middle of the whole thing, if you swap out your breakfast 491 00:37:43,240 --> 00:37:50,680 for 30 to 50 grams of protein in your breakfast, if you swap out that cereal or whatever you're 492 00:37:50,680 --> 00:37:58,360 eating right now for 30 to 40, I'm sorry, 30 to 50 grams of protein in just your breakfast, 493 00:37:59,080 --> 00:38:03,960 you will change your body composition, meaning you will lose weight. And if you're adding weight, 494 00:38:03,960 --> 00:38:09,080 you will tighten it all up. And that is like the bare minimum of change that you would need to do. 495 00:38:09,080 --> 00:38:15,640 That's good to know. Yeah. To avoid that 12 pound gain. That's that's not that hard. So in your 50s, 496 00:38:15,640 --> 00:38:23,960 they suggest you do 30 minutes of weightlifting, which is great and 40 minutes of cardio. Yeah, 497 00:38:23,960 --> 00:38:31,640 that's not bad. Yeah, that's not bad at all. In your 60s, problems like arthritis, osteoporosis, 498 00:38:31,640 --> 00:38:38,440 bad knees, spinal issues, which is an osteoporosis problem. They say resistance training and weight 499 00:38:38,440 --> 00:38:43,960 lifting is the number one thing you should be doing in your 60s. And to not overlook it, 500 00:38:43,960 --> 00:38:49,080 because exercises get hard, look for mod modifications. But lifting weights, even if it's 501 00:38:49,080 --> 00:38:53,960 two pounds, even if you're only lifting two pounds soon, you won't be lifting two pounds, 502 00:38:53,960 --> 00:38:59,720 you'll be lifting five pounds. It's not about the weight. It's about the exercise and the functional 503 00:38:59,720 --> 00:39:04,920 movement. So even in your 60s, if you feel like, you know, we're in our 30s, oh, I couldn't possibly 504 00:39:04,920 --> 00:39:10,840 do their weightlifting class. They're lifting 15 pounds, which it's only 15 pounds. But to you, 505 00:39:10,840 --> 00:39:17,000 starting out in your 60s might feel like a mountain, right? Come and do two pounds. Yeah. 506 00:39:17,000 --> 00:39:23,080 And do everything we're doing. Do no weight, start out with no weight, do body weight. So it's very, 507 00:39:23,080 --> 00:39:28,840 very important that even if you haven't started in your 60s to start. We have women that come to 508 00:39:28,840 --> 00:39:35,320 class that do that. Yes. We just had a woman recently come at 67. She's starting at 67. 509 00:39:35,320 --> 00:39:39,960 And we welcome that because why shouldn't she start at 67? Because it's incredible. Yeah, 510 00:39:39,960 --> 00:39:45,800 that's great. In your 60s, it says 30 minutes of weightlifting and 25 minutes of cardio. 511 00:39:46,600 --> 00:39:53,480 Really? Yeah. Higher weight, lower cardio. All right. So if you are in any of those decades, 512 00:39:53,480 --> 00:40:01,000 basically overall, you should be weightlifting and doing cardio. I mean, that's the lame 513 00:40:01,000 --> 00:40:07,080 term. And if you are in any of those ages and you haven't started today is a good day. Yeah. 514 00:40:07,960 --> 00:40:15,240 It's never too late. It is a forever medicinal healing aspect of our lives to gain muscle 515 00:40:15,800 --> 00:40:21,560 or just keep the muscle healthy. I think even the word gain scares people. I know, I know. 516 00:40:21,560 --> 00:40:26,520 I don't know, but I know. Yeah. Like, I don't agree. Well, we know 517 00:40:27,720 --> 00:40:35,000 that they know, we know they know. But I'm going to leave with one, 518 00:40:35,880 --> 00:40:41,240 one little quote from this conversation that I listened to because I think it says a lot. 519 00:40:42,760 --> 00:40:49,400 If we stop looking at how much fat I need to lose as the concept and start asking how much 520 00:40:49,400 --> 00:40:57,320 muscle I need to gain, it gets a little bit easier because it's not about I need to lose weight. 521 00:40:57,320 --> 00:41:02,600 It's hard to lose fat. This whole thing is hard. That is demon motivating. That is not going to 522 00:41:02,600 --> 00:41:08,760 keep you going. And then you start to think, I'm not good enough for this. I'm worthless. I can't 523 00:41:08,760 --> 00:41:13,720 even start. I can't keep it consistent. You give up too quickly and you give up on yourself. 524 00:41:13,720 --> 00:41:20,360 Yeah. But if we can change that thought process to how much muscle mass can I gain 525 00:41:21,240 --> 00:41:26,760 a little bit at a time, who doesn't like to get stuff? Right. Who doesn't like to gain? 526 00:41:26,760 --> 00:41:32,680 Let's talk about this whole confidence and muscle mass. Like, let's get it. But it's so true because 527 00:41:32,680 --> 00:41:37,800 that's what really happens. And it's like internal. The change that you have to do is internal. 528 00:41:37,800 --> 00:41:45,640 I don't mean mental. I mean the skeletal muscle system. That is where the change needs to happen. 529 00:41:45,640 --> 00:41:49,640 And then it melts away at the superficial stuff that you're really seeing in the mirror. 530 00:41:49,640 --> 00:41:53,240 You're not looking in the mirror and being like, hmm, I wonder what my muscles look like today. 531 00:41:55,080 --> 00:42:00,440 That's not what anyone's doing. Us included. We're not doing that. I wish people would focus. 532 00:42:00,440 --> 00:42:08,040 And I think we're getting better at that as a whole about getting stronger and less cocaine 533 00:42:08,040 --> 00:42:13,720 chic. Right. Getting stronger and going to the gym and not think about losing something, 534 00:42:13,720 --> 00:42:20,200 but thinking about gaining strength, gaining positive body image, gaining muscle. And I think 535 00:42:20,200 --> 00:42:24,040 as a generation, we're getting better at that. But I don't think we're there yet. 536 00:42:24,600 --> 00:42:29,320 It's like when you make a resolution, which we debunked the word resolution. 537 00:42:29,320 --> 00:42:34,920 Right. Yeah. Like when you make those goals at New Year, instead of like, what can I take out from 538 00:42:34,920 --> 00:42:42,600 my life? It's, well, what can I add? What can I add and make it different? Then start restricting 539 00:42:42,600 --> 00:42:49,320 myself, which never lasts. I constantly hear the women that come to our class that are in their 540 00:42:49,320 --> 00:42:54,520 sixties that say, I can't wait for you all to be in your sixties and you're doing what you're making 541 00:42:54,520 --> 00:43:01,880 us do. And guess what? We will be. Yeah. Because we started when we started, but also I look at 542 00:43:01,880 --> 00:43:06,280 those women in their sixties and I'm like, damn, look what we're making them do. And they're doing 543 00:43:06,280 --> 00:43:11,880 it. And they're doing it. And they're doing it. And you can too. So, but you got to start today, 544 00:43:11,880 --> 00:43:17,080 no matter what age you have to start today, but you can do that too. If this is the kick in the 545 00:43:17,080 --> 00:43:21,880 pants that you didn't know you needed to hear, or you feel like this is resonating with you, 546 00:43:21,880 --> 00:43:28,120 and we are speaking directly to you right now, wherever you are listening to us today is the day. 547 00:43:29,720 --> 00:43:36,520 Schedule the class, schedule the trainer, get some weights in your hands. The minimum you need 548 00:43:36,520 --> 00:43:42,840 is two days a week of weights, two days to start seeing change in about six to eight weeks, 549 00:43:42,840 --> 00:43:48,760 in addition to the protein intake and, you know, eating healthy. But two days a week of adding 550 00:43:48,760 --> 00:43:54,520 weights to your life is the minimum you need. And if you can dedicate a little bit of time and 551 00:43:54,520 --> 00:44:00,600 prioritize yourself that way, you are never going to want to stop. Right. It becomes a really, 552 00:44:00,600 --> 00:44:07,240 really healthy way to live your life. Yes. So we're talking to you. It is you, whether you're 20 553 00:44:07,240 --> 00:44:13,480 years old or 70 years old, we are talking to you. Get it done. And that is your real tip and your 554 00:44:13,480 --> 00:44:18,600 real extra tip today is the day to start, whether you're listening to this on the Monday we drop 555 00:44:18,600 --> 00:44:25,880 it or within that week. Every day is a good day to start. Boom. I really like this episode. I think 556 00:44:26,920 --> 00:44:33,240 took a lot of good stuff away from it. Well, yeah, it's really important. Well, yeah. Yeah. 557 00:44:34,520 --> 00:44:40,040 Yeah, you ended it on a great note. I just want to add that it does take time. And it's not a 558 00:44:40,040 --> 00:44:45,480 quick fix. And it's not one of those things where in two weeks you say, I don't see any results. 559 00:44:45,480 --> 00:44:50,680 It's you got to keep going. It's again, the long game. No, about six to eight weeks to see 560 00:44:51,400 --> 00:44:59,160 visual results. If you are eating healthy and adding two weights a week into your daily routine. 561 00:44:59,160 --> 00:45:03,800 And also like the long game, like when you're 70, you're still going to be reaping the benefits 562 00:45:03,800 --> 00:45:08,520 of what you started today. And you know what? One thing I did forget to say is that the most 563 00:45:08,520 --> 00:45:18,200 recommended way to get weights in just happens to be the Seafit way, but it's multi joint workouts. 564 00:45:18,200 --> 00:45:23,000 A multi joint workouts, which is a full body workout. You're getting arms in, you're getting 565 00:45:23,000 --> 00:45:29,320 legs in, you're getting abs in, you're getting that bend to stand in, you're getting on the floor, 566 00:45:29,320 --> 00:45:34,200 off the floor, all of the things with probably a little bit of a heart rate spike. So there's some 567 00:45:34,200 --> 00:45:37,960 cardio in there too when it comes to the weights that I'm talking about. But that full body 568 00:45:37,960 --> 00:45:44,360 multi joint workout is the best way to get it done. Because I also think what scares people is 569 00:45:44,360 --> 00:45:48,680 they're like, Oh, I'm going to go to the gym, but I don't know what should I do buys and tries, 570 00:45:48,680 --> 00:45:54,840 and then laps and traps. And it's like, that's so, you know, I think that is a little bit more of the 571 00:45:54,840 --> 00:45:59,560 muscle building. Right. What did you say? Body building. Body building. You don't need to do 572 00:45:59,560 --> 00:46:07,240 all that. You can get to a class or workout, you know, yourself full body. And that is, 573 00:46:07,240 --> 00:46:13,160 that's the way to really, really expedite the process of getting into it and keeping it healthy. 574 00:46:13,160 --> 00:46:18,920 Don't be scared. Don't be scared. It's not that hard. It's not that hard. Don't be scared. 575 00:46:20,280 --> 00:46:27,320 With that, we want you to remember that wherever you are in this version of yourself right now 576 00:46:27,320 --> 00:46:37,480 in time, you are always fit to be real and always allowed to be a little extra. 577 00:46:41,480 --> 00:46:44,920 For legal reasons, we have to tell you that this podcast is meant for entertainment and 578 00:46:44,920 --> 00:46:50,280 educational purposes only. We are not healthcare professionals. For all of your health, wellness, 579 00:46:50,280 --> 00:46:54,520 fitness and self care needs, please refer to the medical professional in your life, 580 00:46:54,520 --> 00:46:59,000 your primary care physician, your therapist, a certified coach, whoever it may be. 581 00:46:59,000 --> 00:47:25,000 And then let us know what they say because I guarantee we need to know what to do. Okay. Okay, bye.