Welcome to Nacho Fitness Coach. This is Nacho Ordinary Fitness Podcast. I'm Sarah
and I'm Nacho typical fitness expert and I'm Kaylee and I'm Nacho average
fitness beginner. We're here to spice up your fitness journey with some humor a
little knowledge and a couple glasses of wine. We're here to prove that getting
fit doesn't have to suck. So whether you're a seasoned athlete or a couch
potato we've got some tips tricks and unconventional advice for you. Let's
redefine fitness together and learn to balance fitness and fun. So Kaylee yes in
the last episode we just started to hit the tip of the iceberg on my three
days a week like full body. Yeah I didn't realize you're so much to say about this
but I love I have a soapbox about it. No. Is that surprising to you? Wait do I have
soapboxes? Wait I have opinions about things opinions that nobody's really
asking. I'm super interested in hearing your take an opinion on this. Are you? I
am. No cuz now that like I'm a gym bro. You are a gym bro can I see that flex
again please? Are we doing it? Yeah let's do it. You just did it already. I just put my arm out.
I know well you did like the flex. But then you have to show me yours. I have a
gym bro. Mine are gone I don't work out anymore. Look at that. See how amount there. I still got the
bat wings. That's not muscle though that's just fat. Thank you. Now listen you
look at me you say like it's so obvious but would you know I mean how many
people come up to me and they're like what exercise could I do for that and
they will hold up their arm and they will flap the fat underneath. I
understand that you can't do an exercise for it but. Really? I mean I thought that
was common knowledge at this point but no you would be maybe it would surprise
you. I understand that. What can I do for this? But at the same time okay so lose your fat.
Sometimes I'll like. Yeah you can all bump back. I'll like get a like a glimpse of my
tricep in the mirror you know what I mean? Yeah. Like I feel like I'm doing some good
work on the triceps. Yeah but can't see it yet. Is this not a tricep? No. For
them it's not a visual medium. So Kaylee is literally holding her arm up and like
flapping the fat under the bat wing. Her bat wing. So is this so I mean I do school crushers and I
do all kinds of bicep shit. Why? No you need to get leaner for that to go away.
Quit eating. No not quit eating. Probably make different eating choices. So the
muffin in the morning is gonna have to go. I don't eat a muffin in the morning. That's my kids. That's just the children.
They're so confused. And I shouldn't even say that because there's nothing wrong with muffins.
It just it depends on what you're eating the rest of your day. You're gonna have a muffin top.
Right that's not the bat wings. That's not where that goes. But no I've just been so perplexed by this
because I'm like I've been doing some good work. What this? I mean your muscle
your muscle under under there is growing because you can turn and flex it and
you're getting a little bit of a bump now. But yeah that's just I mean that's fat so
that's just it but you also can't spot reduce fat like we've talked about this
situation in whatever episode that was and maybe I should just call that shadow now.
It does I mean people might want to go back and oh that interesting topic.
It was in season one. It was spot reducing fat episode 15 of season one. Thank you.
Good call good call. So you that's just decreasing your overall body fat. Okay.
And then at some point it will go away. And that's I know this isn't what the
episode is about but I know we talked a little bit about you reach a certain
point where like you can do as much as you want in the gym and you can be you
know lifting more weight doing more stuff. But if you're not doing it in the
kitchen you know if you're not doing the nutrition work at a certain point it
just doesn't matter anymore. Correct. And I'm just kind of the point where I'm
like I'm just okay with where I'm I'm not ready to like super dial in my
nutrition right which is fine. That's a point that you have to learn though too.
Like at what point you're willing at what point you're still happy with your
lifestyle right and then what that's attributing to with your physique right
basically because there's a lot of fitness professionals that will
eventually come out and be like I looked way people think they they want to look
but the reality was like I was miserable. I was out of my containers. I was
measuring everything like my energy was really super low like you know like
whether I was affecting hormone levels or anything like that like it's not
always what you see in the picture. Right. I mean that's only one part of it.
I think mentally I think that the nutrition aspect of it is the hardest
part of all of it. I thought it was the physical the going to the gym it's
really not. You can do that all day long. It for me it really would be the
nutrition and I've dabbled in the intermittent fasting. I've dabbled a
little bit macro counting you know. You're at least taking protein shakes now.
Yeah. Yeah. You know so there's some there's some positive. I do try to hit
my protein food changes that have still happened along the way. But I'm eating
much better than I was eating a year ago. Yeah. I just I'm not I'm probably not
eating to the point where like I'm gonna see a substantial amount of muscle
growth. Right. Based just on what I'm eating. Right. Well the two and then for
me like it's not just about the muscle growth because you can grow your
muscles but if you're not also then decreasing your fat you're not gonna
see those muscle changes necessarily either. And so I the two areas that I am
most self-conscious about is like my abdomen like my your belly right. Because I'm
like I want to see the six-pack abs again like it's been a long time. And then
also like my upper thigh like around you know the very top your legs or whatever.
I also have learned though just from experience in history of when I've went
through different phases that those are the two areas that leave and change like
the last. And they're also the two areas for me that I have to get super dialed
in with my nutrition. Mm-hmm. And I have to really increase my cardio. Yeah. We have a
frog in here ladies and gentlemen. I think that just came from Kaylee. That was a very dramatic like pause. I was like waiting for you to say something. That was just what came out. No more twisted t's for you.
I was like staring straight into your soul too.
She was. I was like oh she's gonna say something. She's gonna say it's her turn.
Here's do you need to clean xbox again. I'm so glad you got those on press.
This episode's about full body workout. We haven't even gotten to that point yet. No. It's seven minutes in and we're still like I don't even know what we're talking about. Okay. Okay. So let's focus. Okay.
So if we get back to it. Okay. So why why do I have such a soapbox on the full body three days a week. I don't know but we're gonna get there right after really quick break. Okay. If you're enjoying our podcast please subscribe and leave a five star review wherever you're listening.
Okay so we're back. So here's that was a very dramatic pause just to build up a little bit of why do I say this. It's because it's simple and it's efficient. Okay.
And if you have seen plans where you do like body part splits you know you do even if it's like upper body lower body upper body lower body or if you do true body splits where you like one day you do bicep triceps one day you do to quads one day you do calves and hamstrings and you can body split.
Body part bro split probably any of those things I would consider bro split. What does that mean. I don't know what that means. I don't know. Is that just a body parts. I hear people talking about bro split bro split. Google it really quick. We'll see what the definition by Google says.
But so okay Google so let's compare this. So if we do full body three times a week what I mean by full body is you incorporate an exercise that does a squat motion hip hinge motion which is like a deadlift. Okay. You do a push motion and you do a pull.
So push would be like chest press and pull would be like a pull up or chin up. You do some ab work some core work and ab work not core work. Well abdominals are technically only one section of muscles that encompasses your entire core.
So your core is more of like the 360 cylinder all the way around your midsection. Planks core or is that abs. That's more core. I hate planks though. Well just about as much as I hate burpees. Well well that's a whole nother episode.
That's all in there so box will get that one too. So burpees and planks. I have good reasons for those two but all right. So now let's just say okay full body would encompass a variation of but consistently having exercises that include each of those movements.
So you're gonna so that's gonna be a squat seven to nine. Yeah. Do two exercises do two exercises per each of those movements. Yeah. And you're like eight to 10 exercises and that's probably going to take you 30 to 45 minutes.
Do them three times through eight to 12 reps. Yeah. And we're good. Okay. So if we do that we have literally hit every muscle in your body. If we do that three times a week that particular muscle got torn down and rebuilt three times. Right.
With a break in between with a break. Right. Because you've got at least a day then in between and an extra day for rest. Right. So you've got that situation. Now let's just look at a four day a week split where you say do lower body one day upper body lower body upper.
Okay. Now you've only hit if you only do lower body twice a week. You're only hitting those lower body muscles twice a week versus right times a week. So but you might say okay well but if I'm only doing lower body now I'm doing eight to 10 exercises of lower body work.
But you also hit a certain point where like your muscles just get fatigued and you're not actually like the days are gone where you just like fight through that last rep. Yeah. You're just bringing on injury. It's not really being that productive.
You really shouldn't be making yourself so sore that you can't come back into the gym the next day. Right. So if you are super loading those exercises basically double the amount of time you might get to the point your legs are still so fried that you can't go do the lower body.
Yeah. The next time. Does that make sense. Yep. And so then if we do even more and you do like a six day a week of body part splits and you're doing this is just your squat day and this is your bicep tricep day and whatever.
Then you're only hitting that muscle group once a week. Yeah. Same thing though. You're getting so many exercises stacked on top of one another.
You might still be sore for five days in and that's not being super productive either. And so I'm just really super much a fan of being consistent consistently hitting that muscle not necessarily getting so fatigued that you are so sore that you can't function that you can't get back into the gym then right.
That comes out. The other thing that you take into consideration is the total amount of weight lifted in like pounds. Yeah. So like you could really go through and say OK well I did three sets of 100 pounds of these squats.
So that's 300 pounds lifted. And so then you can also go for like a daily or weekly balance or total right now for each of those. And so you can get it that way too just to see that you're getting stronger and you're probably going to lift more on that specific muscle.
This way. Yep. And you wouldn't buy split it up anymore. So that's it. Plus it's more efficient. I feel like it is more simple like it fits with busy lives. So what are the things that you want to hit with a full body.
So what I always start with is a squat typically you like the squats. I do like squats in a variation of the squat and I'm not just saying like front squat but you can do our back squat you can do back squat you can do front squat.
There's you know you can do single leg squats split squats. There's lots of different styles of squats that you feel about a good Bulgarian split squat. I love Bulgarian split squats.
Ask me if I've done them. Have you done one. No. No. It's a love hate relationship with those but it just hurts in just the right spots or you feel it in just the right. Yeah. It's good for you. Yeah they look good for you and they work on your balance.
That is one thing too that I do say is very beneficial is doing exercises unilaterally which is one side at a time especially if you feel like one side is stronger than the other. You know if you have a squat but you're not saying even because your right side stronger.
You know if you do things and you're like okay well I'm just gonna do a single leg squat. Yeah. Forces my legs to work independently. I think that that sometimes gets really underestimated. Yeah. In programming sometimes but full body all the way three times a week.
I like it. That's I've tried a lot of different things over the last few months and that's the only one that's the one I keep going back to.
This seems like it makes the most sense. It does make a lot of sense. I mean that's that's why I recommend it because you know I know all everything. I mean a bit of bro split. Okay. Okay. Is a simple training schedule that trains each major muscle group once per week on different days of the week.
So bro splits prioritize working at a high volume to increase hyper hypertrophy hypertrophy which is like muscle growth muscle growth to achieve a pump. So it's not necessarily about getting stronger. It's about getting the pump in the pump. I don't even know.
I do. You know I had to Google that too. You got to feel like you're you know get the pump on. Does that just like what what is a pump. You tell me in your own. So when you're strength training and you're lifting a specific like after you do bicep curls and you get done and you feel like you turn and look in the mirror and you're like oh my biceps look huge. Oh do you get to that point yet.
You haven't gotten there yet. One day child one day you'll get there. You like I see the pump now. I mean because all the blood starts rushing to like it's a visual thing. Yeah I can see like yeah. Yeah. You know no I don't. Well when you get lean enough.
Anyway you'll get there. Sure. Sure. Sure. But yes it's you can physically see it. OK. So but yeah that's that's that soapbox and why I like that type of programming. It's consistent. It's efficient. It's easy to track. You get stronger. I think there's research now out there that supports how much more effective it is for strength.
And if we if we look at the true history of weight training and strength training you know in the 70s it really started for sports performance and bodybuilding. You know and so we like venture forward now these last 50 years just within the last probably 10 to 15 years has it really started to be studied as far as like health benefits for like regular people.
Right. For strength training and so bro splits the body part splits they came out of the bodybuilding era when you were literally really the whole purpose of you lifting weights was to build your physique to go compete against somebody else's symmetry symmetry symmetry symmetry symmetry cemetery.
What is it not cemetery symmetry symmetry symmetry. But yeah so it's one of those things where it's like OK if we look at the history if you look at the transition of the evolution of strength training that's where that style came from. Yeah. Which it made a lot of sense back then.
Ask Arnold Schwarzenegger by his book and he's like the art of bodybuilding. That would make sense. But speaking of Arnold I did some Arnold presses. You did. I like Arnold presses. I like it. Really. I've got a shoulder issue though.
Oh well then don't press things above your head. I don't anymore. You learned that. Learned it. But it looked fun. I mean they're pretty decent upper body exercise. You're not just doing one muscle. So what do you do when you're like having trouble with a certain
joint or like part of your body. Do something like I can't do. I can't do like shoulder presses. Yeah you can't avoid shoulder exercises altogether. Well you can do shoulder exercises that are not pressing above your head. Like what. You can do upright rows.
Oh OK. An upright row is a lateral like you know you're pulling it up and you're keeping your weight under your shoulders. You can do lateral flies like this. But yeah if you're going to do stuff over my head that hurts. But does it hurt because you are injured or does it hurt because you're doing it wrong.
I think there's a little something going on in there. You do. Probably not good. Are you pressing it like actually like straight up on the sides or I don't know maybe if you came to the gym with me every once in a while. But I'm not your fitness coach.
So I'm not unless you pay me. I'm not giving. I offered. I did for a while. Oh yeah. You know what someday when my life is not so crazy as my friend you as my friend you could come to the gym and be like I could help you.
That looks a little. I could help you. I could. I'm not asking you to write me a whole program. Just come in and show me why my shoulder presses hurt. That's true. You know just one friend to another. OK friend. OK I'll do that for you.
All right. So I think that's I mean I think that's really all we have to say about the body part. Wait the full body. Yeah. Situation. So that's really kind of it. I mean that was that was the soapbox. That's the end of the episode. We done. I think so. I mean that's really kind of the end of the topic.
So I feel like we should just wrap it up here and save the rest for later. All right. For next week. OK. Should we just do that. Yeah. OK. Sounds good to me. All right. Until next time. Bye.
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