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"This is Undaunted Life, a man's podcast. I'm your host Kyle Thompson. Let's get into it."
1:15
No matter how bad you think your genetics are, and no matter how lost you might feel after trying and abandoning many types of workouts,
1:23
you absolutely, positively can have the lean, ripped body that you dream about.
1:28
Guys, that is the opening line from the book "Bigger, Leaner, Stronger" by Michael Matthews.
1:34
And so today's podcast is going to be a review of that book.
1:38
And so basically we're going to look at the book in depth.
1:40
We're going to look at a lot of things it goes into.
1:42
There's so much content in this book, so we're not going to be able to get into all of it.
1:45
But again, I just want to go through this and give you a sense of some of the things
1:50
that I do within my own training regimen and some of the things that this book suggests.
1:54
And here's the thing. This is one of the four books that made the health section of the book list.
1:59
That's the 100 books every modern Christian man should read list.
2:02
So if you're not familiar with that list, I do talk about it a lot.
2:05
Just visit that list at www.Undaunted.life/booklist.
2:10
That's Undaunted.life/booklist.
2:13
And when you go there, I have a bunch of different sections of different kinds of books.
2:17
So there's biographies and apologetics and theology books and things like that.
2:23
But I do have a health section.
2:24
And I wanted to make sure that there was a good amount of different types of health
2:29
things that were in that section, not just the same book over and over.
2:32
And so this is one of the books that's there.
2:34
And so I want to get into a lot of detail about what this book goes into.
2:38
It's one of literally the best selling sports training and natural bodybuilding books of all time.
2:44
It has over 400,000 copies that have been sold. It's been translated into a bunch of different
2:48
languages. It's really helped a lot of guys kind of get the body that they were looking for
2:53
and kind of get through some of that head trash and some of the things that they may have heard
2:57
about in terms of how to lift or how not to lift or how to diet and how not to diet.
3:01
And so I want to make sure that I go into that fully.
3:03
Now guys, this is obviously the first podcast, you know, we're 30 podcasts in now.
3:08
This is the first one that I'm focusing solely on physical resilience.
3:13
So obviously, if you're familiar with us, by this point on Donta Life is all about cultivating
3:17
manly resilience. And our definition of manhood is a guy that cultivates spiritual, mental and
3:22
physical resilience daily, right? But here's the thing, I see a lot of Christian dudes
3:29
ignore physical resilience almost entirely. Like, it's kind of embarrassing, but here's the real
3:36
truth of it. If you're spiritually resilient, you can't really tell that in someone's eyes or,
3:42
you know, as they walk by you, if you don't know them, you can't tell, you know, that guy's really
3:46
spiritually resilient. You know, same thing with mental resilient. If you watch someone
3:49
for long enough, maybe you listen to a vocabulary or kind of hang around them long enough, maybe you
3:54
can kind of get a sense of their mental resilience, but you can't see it really. Physical resilience
4:00
is one of the easiest things for you to actually look at. Because if somebody is sloppy and overweight
4:06
and something like that, they're probably not very high on the physical resilience scale.
4:11
It's just kind of one of those things where you can literally look at a guy and be like, well,
4:15
he doesn't really take care of his physical resilience. He doesn't really take care of his body,
4:18
right? And so the thing is that I noticed when I walk through any church that I've ever been to,
4:24
it's just like the rest of America. Most of them are overweight. Most of the guys are overweight,
4:29
they're out of shape, or, you know, they're skinny, but out of shape, you know, guys like that,
4:33
they're skinny, but they couldn't run a quarter mile to save their life. And so this is something
4:37
that I really want to hammer home to you guys about how important this is. Because I see a lot
4:41
of guys just ignore this. You know, they've stopped worrying about their physique and how
4:45
in shape they were after their last practice, you know, in high school, whatever sport that was,
4:50
you know, they had they got married and that was their excuse for not going to the gym,
4:53
or they had their first kid and that was their excuse for not going to the gym,
4:56
or I kind of tweak my knee playing frisbee golf or something like that. And then all of a sudden,
5:00
they can't work out for the next two decades. But the thing about it is, is it's completely
5:04
inappropriate to walk through life as a Christian male and be a bad example to those around you,
5:09
especially with how you treat your body. It's just that simple. And we're going to get into that
5:13
more a little bit later about kind of the godly component of that. But I want to get more into
5:17
why I wanted to do this book and why I wanted to do this now. Here's the thing is I've had a lot
5:21
of people ask me about my workout routine. So I show bits and pieces of that on Instagram every
5:26
Tuesday. So if you follow us on Instagram at undaunted life every Tuesday, I do a workout of the week.
5:31
And I try to build workouts that everybody can do. So regardless of if you have a gym membership,
5:36
or if you have a home gym or any weights or any type of equipment, I try to do stuff that just
5:39
about everybody can do, even if they're just sitting at work at something that they can do.
5:43
But this book is, I guess the closest thing to a summary that I can find of my training philosophy.
5:52
And I was pleasantly surprised because a lot of the things that we're talked about in this book
5:57
by the author were things that I was already doing. And you know how it is, if you've been doing
6:01
something for any length of time, and then you read a book about someone who's an expert in that
6:06
area, there's kind of that a little bit of nervousness like, Oh, crap. I really hope I've been doing
6:11
this correctly for like the last five years or something like that. So I was really, really
6:15
satisfied with some of the things in this book, because this is a guy that backs up a lot of things
6:19
he says with a lot of different studies and different kind of peer reviewed things that have kind of
6:24
led him to make the recommendations that he does. But the thing is, is like I said earlier,
6:29
there is literally way, way too much information in this book for me to summarize it all. But I am
6:34
going to go ahead and point out some of the high points for you. And just the things that I think
6:39
are going to be the most helpful. And this is also distilled down from what a lot of guys have asked
6:43
me. So guys asking me about my diet, certain workouts, hey, should I use, you know, should I
6:48
use bands or shoes? I use free weights or should I, you know, things like that. And so I'm going to
6:51
try to get into as much of that as possible. So this book is broken down into five main sections.
6:57
Okay, so there's a couple other sections, but they're not really, you know, integral to the overall
7:01
story that we're going to tell today. So section one is about fundamentals. Section two is called
7:06
the inner game. Section three is nutrition and diet. Section four is training. In the last section,
7:13
we'll talk about a section five and that supplementation. But let's go ahead and get into section one.
7:17
So section one is fundamentals. And so this is just really, really basic stuff. It just starts
7:22
with a bunch of definitions. So it's, there's going to be a lot of kind of jargon used in this
7:29
book. And the author does a great job of not assuming that everybody knows what he's talking
7:34
about. So even when he says something like carbohydrate, like, do we know exactly what he's
7:38
talking about? Are we all on the same page? And there's some that go way more technical than that,
7:42
but that's just kind of how the book starts. But then also in this section, it talks about the
7:46
seven biggest muscle building myths and mistakes. And so there, there's seven there, but I just
7:51
wanted to go into a few of them. I didn't want to go through all of them and do exhaustive. I do
7:55
want you to be able to get the book in and refer to it and read it yourself. But the number one myth
8:00
or the first myth rather about muscle building is that more sets equals more growth. And so I'm
8:07
going to read a section from the book here. I learned that doing too many sets and reps for
8:11
any muscle group per week can lead to overtraining, which has a host of negative side effects.
8:16
Impaired muscle growth, general fatigue, lower levels of anabolic hormones, higher levels of
8:22
catabolic hormones, and in extreme cases, even muscle loss. And so this is something that, you know,
8:27
I can like feel the soul of jocko willing hovering over me right now being like, no, do more sets.
8:32
But it really is something that I have seen in my own personal training. And I've seen it other
8:37
places that people literally will overset themselves into drawbacks in their body. So they're trying
8:43
to get to a certain type of muscle growth or a certain type of body. And they think, well,
8:48
if I just do my biceps, you know, three or four times a week, I'm going to get that and actually
8:52
can kind of work in your, uh, not in your favor there. So myth number two, uh, in terms of the
8:58
biggest muscle building miss is you have to quote, feel the burn to grow. So all of us know that,
9:03
you know, you get that pump. So international chest day is Monday, you go in there, you get
9:07
your bench press on, you're feeling all you're feeling tight, you're feeling huge as you're walking
9:11
out of the gym, but you don't necessarily have to feel a burn in order to grow. So let's go to the
9:16
back to the book here. This is probably one of the worst muscle building fallacies out there.
9:21
Muscle burn and pump are not paramount in achieving muscle growth. When your muscles are burning,
9:27
what you're feeling is a buildup of lactic acid, which continues to accumulate as you
9:31
contract your muscles again and again. While lactic acid triggers what's known as anabolic
9:37
cascade, which is a cocktail of growth inducing hormones, repeatedly elevating lactic acid levels
9:43
higher and higher doesn't mean you build more and more muscle over time. Thus, for yet another
9:49
reason, when guys spend a couple of hours in the gym, pounding away with drop sets, burn out sets,
9:55
super sets and so forth, they're working very hard for little payoff. And so guys, I can, I can
10:00
raise my hand here. I can raise both hands and say, in, in my lifting, that's just something that
10:04
I've done on my own since I was like 14 or 15 years old. There were a lot of times where it's like,
10:09
well, I can't leave the gym yet, because I'm not feeling that burn. And everybody that's lifted,
10:13
you know what that burn is, right? Where you just feeling good, you got that burn. But again,
10:18
if you go to that area every time, it's not necessarily good for you. Now another myth. This
10:23
is myth number four on his list is this constantly changing up your routine constantly changing up
10:29
your routine back to the book. Guys who make the mistake of doing lots of ineffective exercises
10:35
often believe the quote, muscle confusion, unquote, myth, the muscle confusion myth,
10:40
which is the belief that you have to constantly change up your routine to keep your body guessing
10:46
and make gains. This is complete nonsense. You're in the gym to get bigger and stronger and that
10:51
requires four simple things. Do the right exercises lift progressively heavier weights over time,
10:59
eat correctly and give your body sufficient rest regularly changing exercises simply isn't necessary
11:05
because your goals limit the exercises that you should be doing. Now I will go out there and then
11:10
again, this one is one that hit me in the face a while back and I was actually surprised to see
11:14
it here in this book because we always hear about muscle confusion, right? We always hear that
11:19
where your body's used to this checks chest exercise. So you need to shake things up. But you know,
11:24
the author goes into much more detail, but but essentially, you know, different muscle groups in
11:28
your body, they don't have brains, right? They don't get bored. So if you know, you've only been doing,
11:35
you know, a single type of pushup, you're not necessarily going to get any gains by going to a
11:41
different kind of pushup, that's essentially going to be hitting the same muscle groups
11:44
or the same part of the same muscle group. And so that was one thing that I've heard a lot of
11:49
people talk about, which is, you know, how often should I change up my routine should it be every
11:53
eight weeks every six months, things like that. And you know, as we'll get into it a little bit
11:57
later, if you do some core things, you can change things up so you're not bored. But it's certainly
12:01
not your body that's going to get bored. And then another myth, I think this is the last myth I'm
12:05
going to go into here on this section is myth number six. And that's lifting like a wussy. So I like
12:10
this one a lot back to the book. Building a great body is a pain in the butt. It takes considerable
12:15
time effort, discipline and dedication. It doesn't come easy. And anyone who tells you otherwise is
12:20
either ignorant or lying. Quite frankly, most guys just train like wussies. They don't want to face
12:25
up to heavy weights and do the hard work. They seem to believe that just showing up and going
12:29
through the motions is enough. Well, it's not. And their bodies, which can change a little over time,
12:34
are a testament to that fact to that fact. The truth is these guys are just giving in to one of the
12:39
our most primal instincts. We humans are programmed to avoid pain and discomfort and seek pleasure and
12:45
ease in life. And in some circumstances, this works out nicely for us. If we let these inclinations
12:50
color our workouts, however, we're doomed. If you want to build an impressive physique,
12:55
you're going to have to work hard in the gym. You're going to have to move weights that are just
12:59
downright intimidating. You're going to have to dig deep and finish that last set. You're going to
13:03
have to deal with muscle soreness and other aches. But you're going to come to love it. You're
13:08
going to learn that these hardships are just part of the game. The do's you have to pay to meet your
13:12
goals. You're going to look forward to this daily hour of intense, uncomfortable, all-out physical
13:18
exertion, because you know that every workout you finish makes you a little bit stronger, both
13:22
physically and mentally, and gets you a little bit closer to the end game. So guys, this is
13:27
something that I think it may have in the first Q&A podcast I was asked about, you know, basically
13:32
the mistakes that guys make out at the gym. And this is one that I didn't really mention, but I
13:36
should have and I've been kicking myself ever since. But this is really true. So I know a lot of guys
13:41
that spend a lot of time at the gym. And frankly, you just can't tell. And again, going to the gym
13:46
is not all about just having giant traps and chest pounding out your shirt and all those different
13:50
things. But at the end of the day, I hear about guys all the time that don't have enough time to
13:55
do X, Y, or Z, right? Well, gosh, if I just had more time, I would spend more time with my wife,
14:00
or gosh, if I just had enough time, you know, I would do another Bible study. If I just had enough
14:03
time, I'd be a better father. But I see these guys in the gym. Well, first of all, they're farting
14:08
around on their phones. And they're working out at a gym that's like 20 to 30 minutes away from their
14:14
house. So they're taking another hour out of their day just by putting along getting to the gym.
14:18
They take their time warming up. They take their time getting changed. They're, you know, taking
14:22
way too long in between sets. And then whenever they get down to the business of actually lifting
14:26
weights, they're not serious about it. And again, I don't like the excuses here because there's a
14:31
lot of them here. But it's just like, well, I don't have a, I don't have a lifting partner. I don't
14:34
have a spotter. I know I have all those things. Guys, I haven't basically had a spotter or a workout
14:39
partner for the entirety of my life. There was like a little two year stretch where I worked out
14:43
with a buddy of mine. But aside from that, you can work out by yourself. Like, and again, I don't
14:47
work out by myself in a gym full with people. I work out by myself in a garage gym. That just
14:52
works best for me. And I'm not saying, you know, be the lone wolf and workout on your own. I'm just
14:56
saying that a lot of the excuses that you give for why you don't work out hard are not actually real.
15:00
Now he also goes into some other things in this section in this beginning section. And he goes into
15:05
the three scientific laws of muscle growth. So I want to talk about all of these. So the three
15:11
scientific laws of muscle growth, right? So we just did the myths. Now let's do the laws. The first
15:16
is progressive overload overall. The second is proper rest is just as important as proper training.
15:22
And third, muscles will grow only if they are properly fed. So let's go back to number one,
15:27
progressive overload over time. So this basically means lifting progressively heavier weights, right?
15:34
So as you move on in your lifting programs, you are not going to put 225 on the bench and only do
15:40
that ever, right? That's not going to be your your workout way. You're trying to inch your way up
15:45
two and a half pounds on each side at a time, five pounds on each side at a time, that type of a thing.
15:50
And this is really where we get into the four to six rep range. And we're going to talk more
15:55
about this later in the podcast, I believe, but four to six reps, that is the magic right there.
16:01
I know a lot of people and I've done this for for many, many years, and I've just recently
16:04
changed this in the last couple of years, but everything's eight to 12 reps, right? That's what
16:09
you're trying to do. But that's actually not helping you get stronger, right? You're doing more reps,
16:14
but you're not getting stronger. If you up the weight and lowered the rep range, it's going to
16:19
actually help you over time to grow muscle. Now the second thing, the second law here was proper
16:23
rest is just as important as proper training. I see this as a gigantic, gigantic mistake
16:28
for a lot of people. And this is not just rest in terms of sleep. Obviously, I've suggested a
16:32
podcast before about sleep. It's incredibly important, but that is something that guys do not give
16:37
certain body parts or certain muscle groups arrest. So I've talked to a lot of guys that, you know,
16:42
they put themselves in the category, they do bench press and bicep curls, right? You know,
16:46
just about two or three days a week is just a like that's that's what they do. And I get it.
16:50
It makes sense. You can kind of see that grow. It's like the easiest thing to watch grow.
16:54
But you have to rest certain muscle groups are just going to start working against you. And we're
16:58
certainly talk more about that later. And the third law here was muscles will grow only if
17:02
they're fed properly. So here's a quote from this section. You could do the perfect workouts and
17:07
give your muscles the perfect amount of rest. But if you don't eat correctly, you won't grow.
17:12
Period. It is that cut and dry. So again, guys, I know, I know certain guys, your diet is completely
17:19
unlocked. You know, some of you guys get a lot of of sleep. Maybe some of you guys do the perfect
17:23
workouts. But if you don't have all those things working in concert, you're going to end up working
17:27
against yourself and against your gains. So in this section as well, it talks about the five
17:33
biggest fat loss, miss and mistakes. So again, this first section is incredibly important,
17:37
because it kind of sets you up for all the different paradigms he's going to bust for you later in
17:42
the book. So the five biggest fat loss, miss and mistakes. And I'm just going to go over a few of
17:46
them here. So the second one that he lists is so number two, the myth and mistake is you do cardio
17:53
and you'll lose fat. So that is a myth. If you do cardio, you'll lose fat. So let's go to the book
17:58
here. Cardio can enhance fat loss in two ways, burning calories and speeding up your metabolic
18:05
rate. But that's it. And since I brought it up, let's talk briefly about the metabolic rate.
18:10
Your body burns a certain number of calories regardless of any physical activity. This is
18:15
called your basal metabolic rate, your BMR, your total daily energy expenditure, which is TDE
18:21
for a day would be your BMR, plus the energy expended during any physical activities.
18:26
When your metabolism is said to speed up or to slow down, what this means is that your basal
18:32
metabolic rate has gone up or down. That is your body is burning more or fewer calories
18:38
while at rest. Cardio, especially a variety I recommend called high intensity interval cardio
18:43
or hit can increase your basal metabolic rate through what's known as the afterbird effect.
18:48
While that sounds fancy and is often used in sketchy marketing pitches for sketchy products,
18:53
it's simple. Your body continues burning additional energy after you exercise. And so, oh, sorry,
18:59
one last section here. But here's the thing with cardio. If you don't also eat correctly,
19:03
that nightly run or bike ride won't save you. So again, I know a lot of guys that will do a
19:08
ton of cardio. Maybe they they're big time runners or they crush the bike or whatever that
19:12
it is that they do, but they don't eat right. And it's it's what almost be better as opposed
19:17
to them running five miles, it would be better for them to run 15, you know, 15 sprints or something
19:23
like that. And so just doing cardio is is not enough. And it's not necessarily all that you need,
19:29
but potentially you need a different type of cardio. Another myth, a mistake here about fat loss
19:34
is doing tons of reps gets you shredded. So as as many of you have heard before, and as I've
19:39
even told people before is if you want to get bulky, you do highway low rep. And if you want to get,
19:45
you know, cut up and shredded, you do low weight high rep, right? But let's go to the book and see
19:49
what he has to say. Many gurus are recommend that you follow a high rep low weight routine to shred
19:55
up. But this is the complete opposite of what you want to do. The reality is, is that your body is
20:01
primed for muscle loss when you're in a calorie deficit. And by focusing exclusively on muscle
20:06
endurance, which is the higher rep ranges, you'll set yourself up for rapid strength loss,
20:11
with the potential for significant muscle loss as well. The key to preserving strength and muscle
20:17
while losing weight is to lift heavy weights. The goal is to continue progressively overloading
20:23
your muscles, which ensures protein synthesis rates remain elevated enough to prevent muscle
20:27
loss. There are fat loss benefits to heavy weight lifting as well. A study published by
20:33
Greek sports scientists found that men who trained with heavy weights, which was 80 to 85% of their
20:38
one rep max, increase their metabolic rates over the following three days, burning hundreds more
20:43
calories than the men who trained with lighter weights, which was 45 to 65% of their one rep max.
20:49
Yes, hundreds more calories. That's significant. And if you really want to,
20:54
and if you really want, sorry, start over. And if you want to really score extra calories burned,
21:00
focus on compound lifts like squats and deadlifts, because these are the types of lists that burn
21:05
the most post workout calories. The bottom line is getting that shredded look is just a matter of
21:10
having a fair amount of muscle and a low amount of body fat and nothing else. There aren't any
21:15
special exercises that bring out the striations and burning your muscles out with tons of reps,
21:21
does it nothing to improve your overall look. So this is one another one of those things
21:26
that I was just dead wrong on for a lot of years and have just really wiseed up in the last couple
21:30
of years. So if you're trying to shred up and you're trying to go low on weight, that's not
21:34
necessarily going to help you. Now there are our times whenever you should wait down in your certain
21:40
exercises and we'll get in that to a little bit more later, but that should not be your normal
21:43
regimen. And the last myth he talks about here in terms of fat loss is trying to spot reduce fat.
21:49
And this is this is important for a lot of guys back to the book. The reality is that training the
21:53
muscles of a certain area of your body burns calories and can result in muscle growth, both of
21:58
which certainly can aid in fat loss, but it doesn't directly burn the fat covering them to any
22:03
significant significant degree. You see fat loss occurs in a whole body fashion. You create the
22:10
proper internal weight loss environment, a calorie deficit, and your body reduces fat stores all
22:15
over your body with certain areas reducing faster than others. You can do all the crunches you want,
22:21
but you'll never have a six pack until you've adequately reduced your overall body fat percentage.
22:25
And that's more a function of proper dieting than anything else. So this is something for guys,
22:30
it's like, okay, maybe you've got love handles or maybe you got a little bit of extra weight on,
22:33
you know, on your chest or in certain parts of your legs or something like that.
22:36
So just doing certain exercises is not actually going to help that. So for guys with love handles,
22:41
I know a lot of guys, you know, they'll crush, you know, the side side crunches or they'll get
22:46
a dumbbell and they'll do side bins and things like that. And what that ends up doing for a lot of
22:50
guys is it actually ends up exacerbating the issue, because they're building a muscle underneath an
22:54
area that already has fat in it. So it actually has the illusion of making you look fatter in that
22:59
area. So it's just kind of one of those things. And the other thing about about weight in terms of
23:04
body fat guys is guys store body fat differently. Like there are certain people that just don't
23:10
store any of it. And those are the people that we're we're going to kill, you know what I mean?
23:13
But like, there are certain guys that they hold their their fat maybe right in the front,
23:18
like right around their belly button, like no matter whatever they do, I think I like Chuck Liddell.
23:22
Like that's a dude that even in his most ripped, he still had a gut. Like that was just that's just
23:26
kind of his look that's where his body stored fat, but he had no he had no love handles. He didn't
23:30
have any fat on his hips. And so for other guys, like they're incredibly ripped out, they even
23:34
have six pack, but then they still have a little bit of love handles. It's just we're genetically
23:38
their body is telling them to store that fat. So guys that wraps up the first section, which is just
23:43
basically going into the fundamentals of the things that we should know, but also just setting us up
23:47
for the remainder of the book. Now, section two is about the inner game. And I just got to be honest
23:52
with you, this is not a section that I spent a lot of time on. And I'm not really going to go
23:55
over any of it here. It's a lot of, you know, willpower and motivation and, you know, getting
23:59
yourself psyched up and all that stuff. And I just don't really ascribe to a lot of that.
24:03
Because again, I'm in the jocko willing camp of all this, which is like discipline over everything
24:07
else, essentially. So if you have the discipline, you don't need the motivation, because no matter
24:11
how motivated you are, eventually your motivation will wane. And there's not a YouTube video or Tony
24:16
Robbins quote that's going to get you out of bed that morning, you know what I mean? But if you have
24:19
the discipline, you're going to do it. So let's go ahead and move on into section number three. And
24:23
this is nutrition and diet. And I know for a lot of you guys, this is going to be a section that
24:27
you're not really going to enjoy, but it is an incredibly, incredibly important section for you.
24:31
So the first thing that we go into a nutrition and diet is we talk about the macro nutrients that
24:37
all of us guys should really be looking at on a daily basis. And those are proteins, carbohydrates
24:42
and dietary fats. So let's talk about proteins first, and I'll go ahead and go to the book here.
24:47
A high protein diet is absolutely vital for building muscle and preserving it when you're
24:51
dieting for fat loss. Regular exercise and weightlifting in particular increases your body's need
24:57
for essential meat amino acids and thus protein. Your best choices are meat, dairy products, and
25:03
eggs. And second to those are certain plant sources like legumes, nuts, and high protein
25:08
vegetables like peas, broccoli, and spinach. Protein from meat is particularly helpful when
25:13
you're weightlifting as research has demonstrated that eating meat increases testosterone levels
25:17
and is more effective for building muscle than vegetarian sources. It's hard to put an accurate
25:22
cap on how much protein your body can absorb in one meal. It's definitely a hell of a lot more
25:27
than the 20 to 30 grams that some people claim. So let's talk about protein just a little bit.
25:31
Guys, you can just drown yourself in research for the next 10 years, or you can just trust
25:36
trust me, trust this guy, you got to have more protein. I've rarely run into guys that kind of
25:41
give me an idea of what their diet is. And are they getting enough protein? And I'm mainly talking
25:44
about active guys, you know, guys that are doing the normal American lifestyle of being sedentary
25:49
in the normal American diet, they're probably getting enough protein to fuel what it is that
25:52
they need. But if you are an active guy, you got to get the protein because it's one of the things
25:57
that is going to help your muscles recover and grow in a way that you're going to want in a way
26:00
that you're going to feel is appropriate in a way that's going to make you actually feel good.
26:04
But I do want to talk about something that they didn't really go into in the book,
26:07
and that is the bioavailability of protein. Okay. So not all proteins are created equal because they
26:14
have equal amounts of grams, you know, on the nutrition facts on the back. So the big thing that
26:19
I've heard a lot, and it's come from some bad documentaries and some bad research that people
26:23
cite, but they're like, well, you know, I don't I'm a vegetarian, or I'm a vegan, but I get the same
26:29
amount of protein as as you guys, I just get them from plants. You know, I do a plant based diet.
26:33
And so here I go, I get the same amount of protein. But here's the deal is the bioavailability
26:39
of red meat, for instance, like a steak versus the bioavailability of the protein in a black
26:46
bean is completely different. So what do I mean by that? Basically, your body does not
26:50
absorb both things the same. So let's say you have a serving of red meat that would equal 25 grams
26:56
of protein and serving a black beans that would equal 25 grams of protein. That's going to be
27:00
a hell of a lot of black beans, by the way. And you ate one or the other, your body is not going to
27:06
absorb the same amount of protein from both of those things. There's actually some research to
27:10
suggest that your body doesn't even know what to do with a black bean, like it doesn't really
27:13
have it super bio readily available for you. So not all proteins are created equally. So what
27:20
you have seen, and there's a lot of examples of this out there, there were, you know, vegetarian
27:24
bodybuilders or vegan bodybuilders that did this for a long time. But then, you know, their blood work
27:29
wasn't going very well. Their performance was suffering. And what they really need is they needed
27:33
more meat based protein in their diets. And so again, this is different for every individual body.
27:39
And so you just have to see how that goes. But in general, in general, it is better to get
27:44
your protein from meat than it is from non meat sources. Okay, now let's talk about carbohydrates,
27:49
the dreaded evil carbohydrates. All right, back to the book. Carbohydrates in all forms
27:53
aren't stored as body fat as efficiently as dietary fats are carbohydrates play an essential role
27:59
in not only muscle growth, but also an overall body function. High long term intake of simple
28:05
carbohydrates, carbohydrates, which is disaccharides like sucrose or high fructose corn syrup has
28:10
been associated with an increased risk of heart disease and type two diabetes. Overweight sedentary
28:16
bodies don't deal with simple sugar sugars nearly as well as lean physically active ones do.
28:21
If you exercise regularly and aren't overweight, your body can likely deal with simple carbohydrates
28:26
just fine. Insulin tells the body to stop burning its fat stores, instead absorbs some of the fatty
28:32
acids and glucose in the blood and turn them into more body fat. But that's not what causes
28:37
you to get fatter over time. Over eating does. So again, we got to talk about carbs here because,
28:43
you know, carbs are kind of like the that's the devil, right? Like you can't have carbs and,
28:47
you know, do carnivore diet and you know, only meat only get proteins, right? And proteins and
28:52
fats. And you know, let's do keto and let's, you know, do almost no fats or almost no carbs or
28:57
something like that. But this is what this is what I can just kind of throw out there to you.
29:01
And it just kind of is what it is. A lot of stuff surrounding some of the lower carb diets.
29:06
It's somewhat anecdotal at this point. It's still somewhat anecdotal. So perhaps we don't need,
29:12
you know, the 250 to 300 grams of carbs for a normal guy in a normal day. But your body has,
29:19
in a lot of ways has to have carbs if you're going to be able to perform well.
29:23
So I got a lot of buddies that, you know, they'll work out or maybe they've gone on these hikes
29:27
in certain areas and their bodies gas out because they doesn't have carbs to burn off,
29:32
right? And these are guys that are trying to be trying to do the ketogenic thing and maybe they're
29:36
doing it imperfectly or maybe they're doing it perfectly, but their body just doesn't respond as
29:40
well to it. But you know, there again, it's this idea that carbs are bad and they're evil and they're
29:45
they're not going to work out well for you. But again, there's way more research to suggest
29:49
the opposite than to corroborate that. And so I'm not saying to you guys that keto is bad.
29:54
I'm not saying that you shouldn't do it. I'm not saying that any other form of low carb diet
29:58
is bad for you. But it's not necessarily going to do what you think it's going to do.
30:03
And so for you, you have to just determine, do you make this gigantic life change to start doing
30:08
this extreme diet that is not normal and is hard to prepare for and hard to go out to eat and all
30:13
these different things, if it's not really going to produce what you're ending up wanting to do.
30:17
And so again, if you're a guy that's, you know, works out really, really hard, I know for me,
30:22
there's two or three days a week where I do train multiple times in one day, you got to have
30:27
carbs available in order for you to burn those into energy quickly so that you can get through
30:31
those workouts. And the last thing here, let's talk about dietary fats. Let's go back to the book.
30:36
Dietary fat is the densest energy source available to your body. With each gram of fat
30:41
containing over twice the calories of a gram of carbohydrate or protein, healthy fats such as
30:46
those found in meat, dairy, olive oil, avocados and various seeds and nuts, help your body absorb
30:52
the other nutrients that that you give it nourish the nervous system, help maintain cell structures,
30:57
regulate hormone levels and more. While we now know the saturated that saturated fat isn't the
31:02
danger we once thought it was, we don't quite know what the optimal daily intake should be either.
31:07
The most recent report of dietary guidelines published by the USDA in 2010 maintains the 2002
31:14
recommendation that we get less than 10% of our daily calories from saturated fat. Research has
31:20
associated trans fat intake with a variety of health problems to include heart disease, insulin
31:25
resistance, systemic inflation, or inflammation rather, female infertility, diabetes and more.
31:30
So the thing with fats is there has been a revolution as of late that has gotten people to
31:37
get more clean fats into their diet. So just like the things that were mentioned earlier,
31:41
so those were the let's go back up to that. So the meat, dairy, olive oil, avocados,
31:46
and then seeds and nuts and things like that. There's a lot of guys that are putting more of
31:50
that into their diet. And that is something that I think is incredibly beneficial. Again,
31:54
the thing that I'm not quite sure of is if we cut the carbs incredibly low and throw the fats
31:59
incredibly high, you know, that that may seem like it's swinging the pendulum too far in the
32:04
other direction. I can say for me, and I'm only talking about me. So here's my anecdotal evidence.
32:08
When I lowered my carbon taken up to my fat, I felt like sludgy sludgy garbage. Like I just did not
32:15
feel good. My workouts didn't feel good. I did not feel explosive. When I was doing certain things,
32:20
sprint work or jujitsu, it just it didn't feel right from my body. And you know, to be honest,
32:26
it may be if I had gone another month or two doing it, my body would have been able to reset,
32:30
but I did not feel as well. And this was not like a mental thing. Like, Oh, I need chips in case I
32:34
was like, it wasn't one of those things like any more carbs. But it was just the I wasn't getting
32:38
the performance I wanted. And that's what I use my diet for. I don't use my diet to make myself
32:43
happy. If that were the case, I literally wouldn't eat eggs all day every day. I eat like eight to
32:48
10 eggs a day, right? That gets a little boring and a little, little hard to choke down. So that's
32:52
certainly not the reason why I do that. But overall, you just have to figure out what type of thing
32:57
works for you. But you do have to make sure you got a good lock on your carbs, your fats and your
33:01
proteins. Okay. So let's get into muscle a little bit more on the nutrition side. And let's talk
33:06
about building muscle and losing fat. Okay, let's go back to the book. The only people who can
33:12
effectively and naturally build muscle and lose fat simultaneously are newbies who have a fair
33:17
amount of fat to lose. And people who used to be in great shape and are now getting back at it.
33:22
Muscle memory allows you to rapidly regain muscle you once had, which is interesting. If you've
33:28
if you're an experienced weight lifter who has already built a fair amount of muscle, however,
33:32
you won't be able to build any appreciable amount of muscle while restricting your calories for fat
33:37
loss. No matter what type of diet or training protocol you use, period, your goal while cutting
33:43
is to preserve muscle, not gain it. The big secret of experienced accomplished weight lifters who
33:49
are able to build muscle in strength while getting lean is drugs, lots and lots of drugs. So don't
33:57
become one of the many guys who spend their wheels for years chasing the recomb jumping from one
34:02
fat workout and diet to the next with a little to show for it in the end. Okay. So this is something
34:08
that I think is a really, really important because a lot of times when you're looking at different
34:12
workouts or you're following different workout regiments, it's like, all right, we're gonna be
34:15
able to gain muscle and cut fat here. But this is not the only place I've seen it in this book.
34:20
There are a lot of different places. It's a lot of the natural bodybuilding type things,
34:23
where it's just basically like guys, we got to be realistic about what some of these dudes in the
34:28
magazines are doing. These guys are roided out of their brains, like they're on anabolic enhancers,
34:34
they're on HCH, they're on a lot of different things. A lot of these guys do not have natural
34:38
bodies. And so you, you go to muscle and fitness or men's health or whatever magazine you choose
34:43
to do while you're browsing at the grocery store or something like that. And you see these bodies
34:47
and you're like, God, man, I feel like I'm crushing it at the gym. I feel like I'm doing so much.
34:51
But I'm just, I don't have that. Well, part of it's genetic and part of it is drugs. So I use this
34:57
example a lot for different people because they're worried about their diet and like, you know,
35:00
I'm working on a lot and my diet's going by still don't have a six pack. Well, the greatest bodybuilder
35:04
of all time is Arnold Schwarzenegger, right? You know, he's not the most prolific, but there would
35:09
basically be no other prolific weightlifters if not for him, right? That guy had like a five pack,
35:15
right? He had kind of a shorter torso, but his, his bottom row of abs was like basically one big
35:21
ab muscle. Like go look at pictures. And then he's got like the top four abs, which were incredibly
35:26
defined. So these guys have like these eight pack abs, that's a genetic thing. They genetically
35:31
have an extra row of ab muscles. There's no amount of sit ups and no amount of leg lifts that you're
35:36
ever going to be able to do to change the musculature of your body there. Okay, so that's just something
35:41
that's really important for a lot of these guys just know a lot of these guys are on drugs,
35:45
and it's not worth it for you to get on that. So the book also goes into cutting and bulking. So a
35:50
lot of you have heard that. So a lot of guys will try to bulk up in the winter time, you know,
35:53
when they're not walking around with their shirt off the whole time, and they try to cut down once
35:57
they get to summer. Now this section had a whole lot of information in it. It's pretty much too much
36:02
to talk about here, but it does go into that. So if that's something you're interested in, it was
36:06
very, very interesting, you'd have to look at that in the book. And then he also has actual diet plans.
36:12
So some things with a lot of these books are a lot of blogs that you follow. They'll suggest
36:16
things to you. But then at the end of the day, they won't actually say, well, here's a sample plan.
36:21
If you are 510 190 pounds, here's a sample plan for you of what you would need to do with how much
36:27
you're going to be working out. So this actually has some actual diet plans in there. But in order
36:31
to see those, you're going to have to get the book. It doesn't really do you any justice for me to
36:35
describe them on here. It's just too in depth to talk about here on the podcast and won't be able
36:39
to do it justice. But another thing I talked about is it did talk about cheat meals. So any of you
36:43
guys that have done any type of strict training regimen, you probably had a concept of a cheat meal,
36:48
right? You know, I think Duane Johnson, he's kind of famous for his cheat meals. And he'll eat like
36:53
a stack of like 20 pancakes. And that's just what he starts out with and all that kind of stuff.
36:58
But the big thing that he was talking about is think cheat meal instead of cheat day,
37:03
right? So cheat meal instead of cheat day. So I can say this for me, this was like four or five
37:08
years ago, I mean, I had a very strict diet and I did not cheat six days a week. But every Thursday,
37:16
I went ham, I went crazy. Like from the moment I woke up, I was eating candy, I was drinking milkshakes,
37:25
I was getting burgers and pizza. And in like, you know, slurpies and all kinds of stuff, I was
37:30
trying to mush as much garbage and crap into one day as possible. And at the time, it seemed cool,
37:36
because it's like, Oh, no, and I even had my people I worked there like, Oh man, you know,
37:39
today's cheat day, where are we going? Like it was kind of this exciting thing. But I was doing so
37:45
much damage to my body on that one day and my body just throwing it into shock that it would
37:50
take me sometimes until Saturday to like recover. Like I would do this Bible study with some guys
37:54
Friday mornings for breakfast and some mornings it was like all I could do just to choke down some
37:58
oatmeal because it's just like I was still full from all the garbage I'd put my system from the day
38:03
before. And so when we're thinking about cheating in terms of a meal, wishing consider it a refeeding
38:08
instead of cheating, that's how we called it's a refeeding. So you're you may be at a little bit
38:13
of a caloric deficit, or maybe you're not eating some of the carby sugary things most of the time.
38:19
And this is a one meal where you're going to get all that stuff in there. But in this section as
38:23
well, which I really appreciated this, he talked about eating healthy on a budget. Okay, so we all
38:28
know that healthy eating on a budget is really difficult. Because in your brain, you're like,
38:32
Oh my gosh, like, you know, it's already tied at the house right now on the budget still kind of crazy.
38:36
Like how in the world am I going to spend all this money at Whole Foods or at Sprouts or something
38:39
like that? And you don't necessarily have to go crazy, you can, but you don't have to. So he threw
38:44
out a bunch of examples of kind of budget friendly, healthy eating thing. So for in terms of proteins
38:50
and fats, he talked about eggs, chicken breast, almonds, low fat cottage cheese, protein powder,
38:56
like whey powder, and avocados, and going back up to eggs real quick. So there's the kind of this
39:01
fallacy out there about the cholesterol and eggs about how it will increase your risk of heart
39:05
disease. It doesn't like the cholesterol and eggs does not increase your risk of heart disease.
39:10
That has been thoroughly debunked. At this point, he talks about it here in the book. And also,
39:15
there's a documentary out there, I guess it's called what the health. I think it's on Netflix
39:19
or something like that. I think someone told me there's a claim in that documentary that one
39:23
egg is equivalent to smoking five cigarettes. Literally the dumbest thing that I've ever heard
39:29
in terms of diet. It's not true. They're full of crap. So in terms of healthy carbs, you know,
39:34
things that you could do on a budget, he talked about oats, black beans, brown rice, quinoa, fruit,
39:39
and sweet potatoes. And specifically on the fruit, he mentioned grapes, apples, bananas, and oranges.
39:44
So those are all things that are readily available at just about any place that you get groceries,
39:48
and they shouldn't really bust up the budget too bad. So that's good to in that section on.
39:53
But now let's get into the section. I'm sure most of y'all are the most excited about it. And to be
39:58
honest, I was as well in that section four and that's about training. And so at the end of the day,
40:04
a lot of guys don't really have the diet. They don't really have the sleep. But those are things
40:08
that you can take care of with discipline. But for the most part, for most guys, the hardest thing
40:12
is the training. If you're going to actually train hard, but then if you're already willing to train
40:17
hard, it's making sure you're doing it in the right way. So the thing is, is for us, and I mentioned
40:22
it a little bit earlier, we've got to get the fitness slash weightlifting magazine physiques
40:26
out of our brains. Okay, well, and let's go to the book here, we got a quote from the author.
40:30
Here's what it boils down to. Every professional bodybuilder going anywhere in the sport is on drugs,
40:36
a lot of drugs, like $50,000 to $100,000 of drugs per year. Yes, every single one,
40:44
regardless of what they say. And so again, just to reiterate, just to drive this home,
40:48
the guys you see online, the guys you see on Instagram, a lot of these guys have had their
40:52
their bodies, you know, touched up in Photoshop and airbrushed. And these magazines have certainly
40:59
done that. And a lot of these guys are freak beasts, like they're absolute giants, but they got that
41:04
way by basically sacrificing probably center 20 years off the end of their life so that they can
41:09
be jacked as a four year old, you know what I mean? So he goes into a lot of different things here
41:14
in terms of the training, but I just want to kind of boil down to some of the core things that I
41:17
think are essential for you guys to know. The first is that we should not focus on isolation
41:22
exercises that in order to build overall strength, that that is not the best thing to do. So if you
41:29
are not familiar with isolation exercises, that's like doing a preacher curl, right? So you're trying
41:33
to isolate the bicep muscle, or if you're doing a certain type of chest machine, so it's really
41:40
hitting a certain section of your chest, your your upper upper, your middle, or your lower chest,
41:44
right? But if you want overall strength, isolation exercises are not going to do that for you.
41:49
So I've had a lot of friends kind of ask me about my different workout regiments and are like,
41:53
well, how many days a week do you do arms and things like that? And I just straight up tell
41:56
I was like, look, I really don't. So the the I think there was a quote from the book, I kept
42:01
trying to remember off top my head, but it's like, if you want to gain an inch on your biceps,
42:05
you need to gain 10 pounds of muscle, like in not in your arms, overall, you need to gain 10 pounds.
42:11
And so that's kind of the thing you have these guys just, you know, tearing away at these bicep
42:15
curls all day long, or, you know, hitting the tricep extension machine. And that's not necessarily
42:19
doing for you what you would want. If you want show muscles, yeah, go ahead and do that. But if
42:23
you want go muscles, which I think all of us agree, at some point you need to worry about those,
42:27
you should worry about your overall strength. So the entire book, and really the entire training
42:32
section can be summed up in the following formula. So it's not going to make sense initially,
42:37
but I'll explain it all. And that's one to two, four to six, nine to 12, three to four,
42:44
60 to 65, five to seven, and eight to 10. Okay, so what in the world is that some sort of Morse
42:52
code or something like that? So let's get into it. So one to two. So this is basically train one to two
42:58
muscle groups per day. Okay, so I know a lot of guys that they'll train four or five muscle groups
43:03
a day or something like that. But this is telling you train one to two muscle groups per day. And
43:08
then four to six, we already talked about this a little bit earlier, do sets of four to six reps
43:13
for nearly all exercises. So that's around 85% of your one rep max. Now there are certain things,
43:19
especially on abs, if you're not doing like a weighted ab thing, you know, doing five sets of
43:23
tote or, you know, five reps of toes to bar. Like that's probably not enough unless you're doing
43:27
it incredibly, incredibly slowly and incredibly controlled. But if you're just like doing the
43:32
super crossfity, like break dancing on the bar, like throwing your legs up and down, doing fives,
43:36
not really do anything for you. And then nine to 12, do nine to 12 heavy sets per workout. So when
43:43
we get into some of the workouts here in a little bit, that'll make more sense. But again,
43:46
you're, you're trying to be in that four to six rep range. You want it to be heavy. But overall,
43:50
when you're working your one to two muscle groups, you want somewhere in the neighborhood of nine
43:53
to 12 heavy sets. And then three to four, this is rest three to four minutes in between sets.
43:59
Okay. So so for me at different points, I'll do some anywhere between two and three and a half
44:05
minutes of rest in between sets. There's been some research and a lot of this has been done,
44:10
you know, by power lifters in Russia, these are guys that are doing super heavy squat and
44:13
deadlift and bench and all the overhead stuff. These guys will do one set of, you know, like
44:19
two to three reps, and then they'll take like 15 to 20 minutes rest, like 15 to 20 minutes.
44:25
They'll just walk around and just chill and let their body relax because they're overall just
44:30
trying to gain strength. Now for most of us, if we're going to get in nine to 12 heavy sets,
44:34
we're obviously not going to take 15 to 20 minutes in between because we'd be in there all day.
44:38
But that is something you need to be thinking about is getting a proper amount of rest just
44:42
because your workout partner is done with his set doesn't mean you need to hop up under the rack,
44:46
up under the bar and get after it on that one. And then we have 60 to 65. And this is important.
44:52
This is trained for 60 to 65 minutes. I tell people all the time, like, you know, how do you get
44:57
all this time in for working out? First of all, I roll out a bed and roll into my garage. That's
45:01
a great thing is that I just have, you know, the gym right there. I literally have no excuses.
45:05
But I do not lift longer than an hour. And this is something that I've just done for forever.
45:10
If you're in there lifting for an hour and a half, two hours, you're doing yourself a disservice.
45:14
You're not going to get that afterburn. You're doing an extra set for an extra pump is not really
45:19
helping you. All you need to do is 60 to 65 minutes. That's literally all you need to do as a maximum.
45:24
And the next is five to seven. And that's trained each muscle group one to two times
45:29
every five to seven days. So there are some muscle groups that recover faster than others.
45:34
So abdominal muscles, you know, trunk muscles, core muscles, those tend to recover quicker.
45:39
Cat muscles randomly. That's something that can recover from a difficult exercise fairly quickly.
45:45
But some of the larger muscle groups, so maybe like your hamstrings or your quads,
45:49
your back, your chest, these are groups that tend to take longer to fully recover. And so
45:56
those are groups that really should really only hit once in a normal workout week. And so that's
46:02
just really important. And then the last thing here was eight to 10. So basically you need to
46:06
dial it back every eight to 10 weeks. So you need to evaluate the whole time you're working.
46:12
But every eight to 10 weeks, you need to kind of gear down. Okay. So again, if you're doing this
46:19
progressive loading of weight, that's something that you have to constantly just you're inching up,
46:24
you're inching up the weight. But at the eight to 12 week, Mark, you got to take some time off,
46:28
you got to rest. And some guys are like, no, I'm going to lose all my gains. What's going to happen?
46:32
It's not going to happen for a lot of guys. And if you've seen this yourself, you know this to be
46:35
true, you take a week or two off and I don't mean off or you just, you know, snort and Cheeto does
46:40
the whole time. But like, you know, you're actually just, you know, chilling a little bit, maybe doing
46:44
a little bit more yoga, a little bit more cardio doing lighter weight, just for a short period of time,
46:48
you when you start hitting the heavy weights again, you're actually a lot, a lot stronger. So again,
46:52
one to two trained one to two muscle groups per day, four to six, do sets of four to six reps for
46:57
nearly all exercises, nine to 12, do nine to 12 sets, heavy sets per workout, three to four,
47:03
rest three to four minutes in between sets, 60 to 65 train for 60 to 65 minutes per workout,
47:09
five to seven train each muscle group one to two times every five to seven days and eight to 10
47:14
dial it back every eight to 10 weeks. So let's talk about cardio. So he's talking specifically
47:20
about cardio for fat loss. So essentially, we can break it down like this. If you want cardio
47:25
and you want to lose fat, you have to do high intensity interval training, you've got to do
47:29
hit work or sprint work. Okay, let's go to the book here. Research has shown that the longer
47:34
your cardio sessions are, the more they impair strength and hypertrophy, thus keeping your cardio
47:39
session short is important. When we're talking about maximizing your gains in the weight room
47:45
and preserving your muscle, only high intensity interval training allows you to do this and burn
47:50
enough fat to make it worthwhile. So here's the thing with hit training guys, this, this is like
47:54
my favorite thing to do. And the cool thing about hit training is it takes so much less time than
48:01
longer term cardio, and it's usually better on your body. So I mean, I'm not hating on runners
48:06
here or bikers, but that if you're running, you know, like seven to 10 mile, that's a lot of time,
48:12
even if you're booking it, like, and I know if you're training for a marathon, that's a little
48:16
bit different, you know, do you do your thing, but that that's bad. That's hard on your feet,
48:20
it's hard on your ankles and your knees and your hips and your low back and your shoulders and
48:24
your neck. Like it's just hard on you to do that much. But when you're running 10 sprints,
48:29
like all out sprints, 100 yards sprints, 80 yards sprints, something like that, like you're not
48:34
having a lot of that downward pressure on your joints. Now you're susceptible to more muscular
48:39
injuries, like popping a, you know, a hip flexor or a hamstring or something like that. But it's
48:45
going to get you better results. Now it's more miserable. Like let's just be honest, like if
48:49
you're running a 5k at kind of a, you know, kind of a mellow, you know, eight, eight and a half
48:54
minute pace or something like that. Yeah, you can just ride along at that pace all day. You know,
48:58
you hit your, you know, over three miles and boom, you're good. But running those 10 sprints,
49:03
you're going to want to die. You're just going to be like, this sucks. This sucks so bad. But my,
49:07
my advice to you is if you're doing sprint work and stuff like that is do not take an undefined
49:13
break in between sets. So even if I'm running a bunch of hundreds, like I'm telling myself,
49:19
you've got 30 seconds in between every single, every single one. And I will count it in my head.
49:24
And no matter what I'm feeling, no matter what's, you know, stretching out or whatever,
49:28
at the 30 second marker, at the 60 second mark or whatever, I'm gone. So I am on the line ready to
49:33
go before I've counted to whatever the number is in my head. Okay. So if you want fat loss,
49:37
you got to do that high intensity interval training. Okay. Now in this section as well,
49:42
he talks a lot about the four core lifts. So these are the lifts that should be a part of every single
49:48
guy's strength training regiment. And those are squat, deadlift, bench press and military press.
49:54
Some of you guys are like, what squat and deadlift? Okay. Here's the thing. I know bench press is
49:59
like the most popular thing in the world. Like I get it. Like, but if you want overall strength,
50:04
squat, deadlift, bench press and military press is what you have to do. This book goes big time
50:09
into detail on how to do those, like how to do all those books. But even this author kind of gives
50:14
a nod to Mark Ripito, who is the author of starting strength and has, you know, since built a big
50:20
company about starting strength. But here's the thing about these exercises, guys, is if you do
50:24
them incorrectly, you are very susceptible to injury. Like it's really hard to hurt yourself
50:30
on a Smith machine. It's hard to hurt yourself on a hack squat machine. But when you're putting
50:36
weight on your shoulder and you're squatting below 90 and your back's out of alignment and
50:40
your chest isn't where it needs to be. It's going to potentially open you up to some issues.
50:45
So my suggestion to everybody is just about every town that everyone of you listeners are
50:50
listening to this and has a strength and conditioning coach that knows what he's doing. Right. Now,
50:55
if you go to starting strength, I think they actually have a network of coaches that you can
50:59
actually reach out to and you can actually sign up there where you're taking video of your of your
51:04
lifts and then sending it to them and they're giving you pointers in real time, you know,
51:07
that kind of thing. But do not just have never squatted before and throw three 15 up on the bar
51:13
and just just get under it. Like that's that's bad news waiting to happen. Make sure you have all
51:16
the safety precautions ready to go. And you know, again, get that starting strength book. That's
51:21
that's one of the books that's on the on the book list as well. So, but in within each one of these
51:27
things, he talks about different muscle groups and he kind of lists the best exercises for strength
51:32
and muscle gains in these areas. So I'm gonna go through these fairly quickly, because it's just
51:36
listening them off. And if you if you're not getting them, if it's going too fast, just
51:40
rewind and you can go back to them later. So the best exercises for chest are incline barbell bench
51:45
press, incline dumbbell bench press, flat barbell bench press, flat dumbbell bench press and dips.
51:51
And on the dips, that's obviously the chest variation where you are leaning a little bit
51:55
more forward and getting more action in the lower chest muscle area, as opposed to more on the triceps
52:01
and shoulders. So the best exercises for back are barbell deadlift, barbell row, one arm dumbbell row,
52:08
pull ups, lat pull down, T bar row, seated cable row, chin ups and barbell shrugs. For shoulders,
52:16
it's seated barbell military press or standing barbell military press, seated dumbbell press,
52:22
Arnold dumbbell press, one of my personal favorites, dumbbell side lateral raise,
52:27
one arm dumbbell side lateral raise, rear delt raise, face pulls, barbell rear delt rope,
52:34
and dumbbell front raise. For legs, it's barbell squat, front squat, hack squat, leg press,
52:41
barbell lunge, dumbbell lunge, Romanian deadlift, leg curls, calf raises, and calf press on a leg
52:48
press machine. And then finally for core, we have cable crunch, hanging leg raise, captain's chair
52:54
leg raise, ab roller, air bicycles, flat bench, lying leg raise, and decline crunch. So one quick
53:02
thing on some of these things. So some of the stuff I mentioned are body weight things. So that
53:07
would be, you know, your pushups or your dips or your pull ups or, you know, some of the different
53:13
ab things like hanging leg raises or things like that. For a lot of these, if you're wanting to
53:18
get more resistance, you've got to put resistance on your body, obviously. So think weighted vest
53:22
or body armor or something like that. And even with dips, you can wear one of those belts where
53:26
you can kind of hang a hang a weight in between your legs, things like that. So those are things that
53:30
if you know, if pull ups are really, really easy for you, you need to be weighted, you need to be
53:35
under some sort of a weight on dips, that's another one that guys can tend to do pretty well on after
53:40
a while, add some weight and it'll change the game for you. So before we get out of this section,
53:44
I do want to talk about my personal routine. So in a week, I normally work out somewhere between
53:51
five and seven days a week. So normally it's right at about six days a week. So usually Monday is
53:56
my rest day. But even on my rest day, I try to do about an hour's worth of yoga, just to keep the
54:01
body kind of stretched out and different things like that. But I normally will lift Tuesday,
54:05
Wednesday, Thursday, Friday. And if for whatever reason, I got a late night on Thursday, I will
54:10
push the Friday workout to Saturday sometimes. And then I, but then I also do jujitsu classes,
54:15
like competition level classes and things like that four to five times a week. So I get quite a
54:20
bit in. But on my four lifting days, day one, I do chest and calves, day two, I do legs and core,
54:26
day three, I do back and calves, and day four, I do shoulders and core. Now normally, I would put
54:31
legs first in the week, because that's the number one thing I don't want to miss, because if you have
54:35
strong legs, it usually tends to lend itself to a stronger overall body. But as I was going through
54:41
kind of building it out and looking at when I was going to be doing jujitsu, and when I was doing
54:44
other things, it made sense to put chess on that first day. So you can put me in the international
54:48
chest day side of things, but that was kind of more, more strategic than it was by just kind of
54:54
happenstance. Okay. Now let's get into the last section of the book here as that kind of wraps up
54:58
the training portion. Let's get into supplementation. That's the fifth section and the last one that
55:02
we're going to talk about. So to the book here, if you're wondering how companies can even get away
55:06
with such an egregious scam, it's simple. The supplement industry is completely unregulated.
55:12
So here's the thing. I have a lot of guys that, you know, well, what pre workout are you doing?
55:16
Are you doing any testosterone boosters? Or, you know, how do you have energy? Do you take,
55:20
do you take spark? Or do you take, you know, whatever it is that the spark equivalent is now?
55:24
But at the end of the day, a lot of the stuff that you guys are taking and a lot of stuff I've
55:28
been asked about. If I take it, it's not stuff that I mess with and a lot of its garbage. Some
55:32
of it's dangerous. Because again, there's stuff that is sold on the shelves at GNC. And because
55:38
GNC is a recognizable brand, you're thinking to yourself, like, Oh, this is probably going to be
55:41
safe. And some of it is not good at all. Like I even even had a buddy of mine from college,
55:46
he overdosed on pre workout. The dude almost died, like legitimately almost died. He took like four
55:51
or five times the normal amount, which is his bad. I mean, just what a stupid thing to do.
55:55
But at the end of the day, there was nobody looking at him. He's like, you know, it's just like
56:00
anything else. He wasn't getting the same pop from the two or three scoops. So then he just bumped
56:04
it up to four or five scoops and it almost took his life. So I will talk about some of the things.
56:08
I'm just going to kind of go in order here about some of the things that should be supplemented
56:12
or things that you should maybe not mess with. So first is vitamin D. And this one's pretty simple
56:16
guys. Most humans do not get enough vitamin D. And here's the thing is those people like, well,
56:20
I drink vitamin D milk or I, you know, I walk around with my shirt off sometimes. Someone made
56:24
the comment once is like in order for most humans to get enough vitamin D, they would literally have
56:30
to sit outside all day with their shirt off on a sunny day and drink vitamin D milk the entire day.
56:35
So most guys, that's not going to be the best situation for you. You're not going to be able
56:38
to pull that off. So vitamin D supplementation is something that's really easy and really cheap to
56:42
do. The other thing is protein. So this is very good to supplement. And it's also good on a pocket
56:46
book. So and but you have to buy good protein. So I use ISO 100. That's that's one that I use. I
56:54
use in a way isolate. And so this is very good to supplement because when you every scoop is 25 grams.
56:59
And so if you're not trying to cook a bunch of meat all the time or buy all the meat,
57:05
it's usually better for you. Now hunters, y'all are some of the best guys guys that take down,
57:09
you know, deer and moose and elk and stuff like that, you pretty much got all your protein from
57:13
meat. And you got that on lock. So here's the thing about weight gainers. I know some of you guys
57:17
out there are like, well, I can't even gain weight, eat more food. That's the easiest thing I can
57:21
tell you on weight gainers. There's a lot of stuff about different supplements and different
57:26
things that'll help you gain weight. Just eat more food. That's kind of the best and most natural
57:29
way to do that. Another thing that we was talked about recently is branched chain amino
57:34
acid. So that's BCAA's. And so here we'll go to the book here. Research commonly cited that
57:39
demonstrates muscle related benefits of BCAA supplementation was done with subjects who didn't
57:45
eat enough protein. When you get all the BCAA's your body needs from food instead, which is cheaper
57:51
and far, sorry, you can get all the BCAA's your body needs from food instead, which is cheaper and
57:58
far more satisfying. So it's not saying that you shouldn't take BCAA's, but it's not necessarily
58:03
something that you have to do. Okay, then he talks about pre workout and essentially it's don't
58:07
freaking do it. You don't need pre workout. And I know some of you guys are like, what? You know,
58:12
like the record definitely screech to a halt there. Don't do pre workout. You seriously do not need
58:16
that garbage. All right, let's move on to creatine. So let's go to the book here. Research shows that
58:20
supplementation with creatine builds muscle and improves strength, increases anaerobic endurance,
58:25
and reduces muscle damage and soreness from exercise. So here's the thing with creatine is I had some
58:30
guys that, you know, were on creatine in high school, and they got super bloated. And you know,
58:35
there was issues with the supplementation at that time. And again, that was almost 15 years ago,
58:40
or maybe even longer, I can't really remember. But it's gotten a lot better. And creatine has
58:47
been something that has been studied for a really, really long time. So outside of, you know,
58:52
multivitamins, vitamin D and whey protein, creatine is the only thing that I use. And that's something
58:57
that I do I supplement with every day. And it's mainly for muscle recovery. It's not for muscle
59:01
growth. I don't really want much more muscle growth. I just basically need it for the recovery.
59:05
Okay. So basically again, it's just in terms of other supplements, it's just the way in the creatine.
59:10
So here's the thing testosterone boosters, human growth hormone boosters, fat burners,
59:16
like don't freaking do any of those. All right. So here's the thing is like, with a lot of fat
59:22
burners, there's some natural fat burners you can you can take. And it goes into that a little bit
59:26
in the book. But most people are doing like the hydroxy cut garbage, or they're doing whatever
59:30
the crap is at G and C for fat burning. Don't do those things. Like the thing about it is,
59:35
if you don't know this by now, especially on the testosterone side, the moment you start messing
59:38
with your natural testosterone levels in chart, start supplementing, your body's going to stop
59:43
producing testosterone. If you don't believe me, go look at pictures of VTOR Belfort early in his
59:48
event maker, and look at him in his last fight. That is a body that, you know, had abused steroids
59:54
for so long. And then he was on testosterone replacement therapy, even when he didn't need it.
59:58
But now he's going to have to have some sort of testosterone replacement therapy for the
1:00:02
reindeer of his life, just for him to operate normally, just because of what he did to himself.
1:00:05
And the last thing here they talked about is fish oil. And so the thing with fish oil is do it.
1:00:11
They're they're literally, I'm not going to bore you with the research in a bunch of quotes. Now,
1:00:15
if you're not taking fish oil, you're missing out. But make sure it's high quality triglyceride
1:00:20
fish oil. So in the book at TAR, it shows you kind of a label of crappy fish oil, what that
1:00:24
label looks like, and then a label of like a good fish oil, like what is describing in the
1:00:28
nutrition facts. So don't just go to Walmart and say, oh, so it's fish oil, I'll buy some of that,
1:00:32
like you're going to have to make sure you buy some high quality stuff because it's not all created
1:00:36
equal. So the cool thing about this book, guys, like I mentioned from the top, is I was really
1:00:42
excited to see that I was pretty much doing all of this already. There were there were definitely
1:00:46
some things that I learned. So I'm not trying to hover above all this here. Like there are certainly
1:00:50
some things that I've learned. And there's some things that I have even in the last few weeks
1:00:54
incorporated from what I learned in this book. But overall, these are very good guidelines for
1:00:59
you. But for some of you guys that may be a little bit still on the fence here, I want to provide you
1:01:04
three reasons why every modern Christian man should read this book. Okay. And I do this with
1:01:08
every book review that I do, I just try to narrow it down. Like if you if you tune me out for the
1:01:12
last 15 or 20 minutes, here's really the solid thing. So the first thing is in the convoluted world
1:01:18
of kind of holistic financial or financial holistic fitness advice, we need a solid
1:01:24
simple reference guide. So in the convoluted world of holistic fitness advice, we need a solid
1:01:30
simple reference guide. That's what this book is. So again, I tell you all the time, one of the
1:01:34
big reasons why I do ebooks is so that I can easily search, I just go up to the search bar,
1:01:39
type in, oh, man, he was talking about, you know, high fructose corn syrup, I need to find that
1:01:43
section and it's supposed to try to remember, well, I read that five years ago, I wonder what section
1:01:47
that was in, I can just type it in boom, and I'm there. So this is a very good reference guide for
1:01:52
you. So if you have no idea what you're doing, this is a great reference guide. If you're a super
1:01:57
experienced lifter, this is also a good reference guide. So the reason why this book has been so
1:02:01
popular is because it's not too dumbed down for the experienced person, and it's not so advanced
1:02:06
that the layman can't can't get on board. Okay, the second reason why you guys should read this is
1:02:11
most guys don't focus on diet and exercise. Okay, and I know we talked about sleep, but here's the
1:02:16
thing. Most guys don't focus on both. You have the guys that have the really good diet, but then,
1:02:21
you know, they couldn't bench rest their their body weight if they needed to, you know, and then
1:02:25
you have the guys that are just yoked up Jim bros that I talk about all the time, but they're eating,
1:02:29
you know, they're eating Doritos and washing it down with with Slurpee. It's just kind of one of those
1:02:34
deals. So for you, you have to have knowledge in both of those areas if you're going to have a very
1:02:40
good overall, overall setup for your health. And so this book will help you focus on both diet
1:02:47
and exercise. And the last thing is guys, and you know, I was going here, your physicality is an
1:02:52
act of worship. You've heard me say it, you've read it and the stuff that I've written, your
1:02:56
physicality is an act of worship. So for a lot of you guys, you're you first got familiar with
1:03:01
this concept when you read our men's devotional. So that's the 21 day men's devotional. That's on
1:03:05
the U version Bible app. It's called on Dante life of man's devotional on day 15. That is the first day
1:03:11
of the seven days where I talk about physical resilience. And I talk about first Corinthians six
1:03:15
and this is verses 19 and 20. Or do you not know that your body is a temple of the Holy Spirit within
1:03:21
you whom you have from God? You are not your own. You were bought with a price. So glorify God in
1:03:28
your body. Okay, seriously thing guys, Paul does not leave a bunch of wiggle room left or right here
1:03:33
in these verses. Like he's basically telling us that the these are the things that we need to know
1:03:38
about our bodies. And I put this there in the devotional, the Holy Spirit is housed there. We do
1:03:44
not own our own bodies. Our bodies were purchased at a very, very high price. And we must use our
1:03:50
bodies to glorify God. So here's the thing going back to what I was talking about the very beginning
1:03:55
of this podcast. If you are a Christian male and you're fat now to shape, that is inappropriate.
1:04:00
You are not honoring God with your body. So do not miss hear me though. I'm not saying that if
1:04:10
you don't have 20 inch biceps and a ripped up app, you know, core area that God can't use you. That's
1:04:16
not what I'm saying. But for most of us that have bodies that work fully, and we are fully
1:04:21
capable of taking care of them. We just don't. And it's not right. And I am frankly sick and tired
1:04:28
of seeing these guys walking around, you know, these reformed guys and these theologians and these
1:04:33
everything. And they're just doughy. It's just like, guys, come on. You are a walking example of not
1:04:40
being disciplined. Like you're, you're trying to tell everyone to be disciplined in your prayer
1:04:45
life and be disciplined here and be disciplined there. All someone has to do in your congregations,
1:04:49
raise their hand and be like, ah, what about you, chief? You've been hitting the twinkies a little bit.
1:04:53
You know what I'm saying? The thing about this is, is this is not easy. Having a good sleep regimen,
1:04:59
rest regimen, and also having your diet and your workout under control. That's not easy.
1:05:03
But how much in the Christian walk is, especially for men, how much of it's super easy,
1:05:10
how much of it just comes naturally to you. So even if you don't have good genetics,
1:05:15
even if we're one of my family's fat, even whatever your excuse is, I'm basically taking all those
1:05:21
away from you. It's not good enough excuse. It's just not. You've got to take care of your body
1:05:27
in a way that is pleasing to God, because your physicality is 100% an active worship.
1:05:32
All right, guys, before I let you out of here, we're going to do a quick resilience boost.
1:05:36
And as you know, by now, we are a men's ministry and our mission is cultivating mainly resilience.
1:05:40
And specifically, we do that by providing content that forges spiritual, mental, and physical toughness.
1:05:45
So what we're going to talk about today is we're just going to keep this going on physical resilience.
1:05:49
But I want to challenge you all to read at least one of the books that's in the health section
1:05:54
of that book list. Okay, so bigger leaner, stronger than what this entire podcast is about is on there.
1:06:00
But also there's starting strength by Mark Riptoe that that's on there. And we've talked about that
1:06:04
here on this podcast, the new encyclopedia of modern bodybuilding by Arnold Schwarzenegger,
1:06:10
or got fight by Forrest Griffin. So those are the four books that we put in that section.
1:06:14
They talk about a lot of different areas. It's not just a repeat a lot of different things.
1:06:18
I've got a couple of other books that may work their way into this part of the book list too.
1:06:24
But we'll just kind of have to see how it goes. So that's your challenge is pick up one of those
1:06:27
books and take it down. So thank you guys again, as always, for listening this far into the podcast.
1:06:31
Please subscribe on iTunes, SoundCloud, or Google Play and refer your friends to listen and share
1:06:36
this on social media. If you use the hashtag on Daunton Life, we'll be sure to find your post
1:06:40
and give it a thumbs up. If we deserve a five star review, make sure you leave one. But at the
1:06:44
same time, don't just hit the five stars. Go ahead and write a short review, even just a few
1:06:48
sentences. It'll certainly help us out. I'm currently booking speaking engagements for the
1:06:52
remainder of 2018 and also the beginning of 2019. So if you want me to come speak to your team,
1:06:57
to your church, to your Sunday school, to whatever, hit me up at info at undaunted.life info at
1:07:03
undaunted.life. We'll see if we can work that out. Our website is www.undaunted.life. You can
1:07:08
follow us on Instagram and Twitter at undaunted life and facebook.com backslash undaunted life.
1:07:14
You can check out our free devotionals on the U version Bible app. Just search undaunted life
1:07:18
under plans. We also want to thank the band August Burns read for allowing us to use our music
1:07:22
library for our content. The intro outro track on this podcast is their song King of Sorrow,
1:07:27
which is off their latest record entitled Phantom Anthem. The links to all of this are in the description.
1:07:32
I'm your host, Kyle Thompson. Remember, keep cultivating manly resilience, keep forging spiritual,
1:07:39
mental and physical toughness, keep seeking the lion a deal.
1:08:02
You