A Wise Person’s Guide to Sustainable Changes in 2023 | ETP#99

[aaron_straker]: 0:26

what's up guys happy tuesday and welcome to the first eat train prosper

[bryan_boorstein]: 0:30

yeah

[aaron_straker]: 0:30

episode of the new year happy new year to all of our listeners out there and thank you guys once again for sticking around as and i begin year three together of the podcast so as always just to thank you and just

[bryan_boorstein]: 0:44

yeah

[aaron_straker]: 0:44

amazing opportunity that i'm always gracious for and happy to speak

[bryan_boorstein]: 0:48

ye

[aaron_straker]: 0:48

with brian each week around eating food lifting weights and achieving prosperity in our efforts of doing so today we are going to talk around a little bit of a different approach on the new year kind of new me fat loss sort of thing so what we're going to kind of shift the conversation to is a wise person's guide for making sustainable long term changes in the new year with some not so common proaches and perspectives that most people are not talking about personally as someone who talks about eating food that loss you know pretty much year around i have begun to personally a little

[bryan_boorstein]: 1:25

ah

[aaron_straker]: 1:25

bit

[bryan_boorstein]: 1:26

yeah

[aaron_straker]: 1:27

kind of wanting to not play the same game as everyone else is in using it in the beginning of the year is like a kind of a sales tactic for new clients in that sort of thing so if you've noticed on my my socials and stuff i haven't had much i've been doing some kind of nina marketing which is just some very subtle no words transformation posts and stuff of clientele but i haven't been kind of hard on my stories are kind of marketing tactics for a particular reason and that's kind of what about some of the things that we're going to talk about because i just personally and then obviously brian felt aligned with we could do a different ind of service doing a little bit more profound insight into some of these things but before we get into that

[bryan_boorstein]: 2:09

yeah

[aaron_straker]: 2:09

as always brian can you kick us off with some updates

[bryan_boorstein]: 2:13

yeah yeah for sure man it's it's really an honor to be starting the year three here and like you said super cool that it's a way for you and i to connect every week which which i love so super cool and then to to out of reflect on your point about the new year's stuff man i find all that like super hype new year's marketing to just be so cringe i really struggle with a lot the sales pieces that go into that side of the marketing and how like immediate a solution it all comes across as where as we'll find in this episode i think that you know taking a more gradual sustainable approach is probably something that's going to help you in life as opposed to helping you for three weeks so yeah that should it should be a good episode but just a couple of quick updates as we didn't get to speak last week to you guys um we had a polar vortex sweep across our country and by the time this comes out it's going to be like three or four weeks away from when it actually happened but the significance of it was huge as far as how it affected my i guess christmas new year's vacation so they cancelled school the final two days when it was planned to have school so thursday and friday when it was like negative seventeen degrees or whatever it was there was no school and this was bad because obviously that was two days that i didn't get to work that i wanted to but also because all of the not most of the winter gear that my kids use when it's snowy out like their boots specifically the boots were left at school and so we had this we had eight inches of snow one day and then we had like three or four inches another day and we had no snow boots at all so i took bryson out for a long hike he worked issues so i wore tennis shoes because i wanted to to experience what he was experiencing and it was awful it was not fun i do not recommend hiking in the snow with tennis ses and i took him sledding twice and so he wore rain boots one of the days which i don't know if that was better or worse than the ten issues because the rain boots are like kind of open at the top so every time he would charge the snow it would just like pile into the rain boot and fill up the rain boot with snow so it was very far from ideal outdoor experience like we i didn't get to enjoy the outdoors nearly as much or it's easily heedlessly as as we would have liked and then kind of add to that that so my my wife's sister and her boy friend came to stay with us over the holidays and they have two big dogs we don't have dogs at our house they have two big dogs and so they couldn't fly so they drove from new york city out here literally during the polar vortex so they said there were just like tractor trailers like strewn all over the highway there was just like slippery spots everywhere you know snow storms and wind storms and like just plethra of obstacles in their way to get here they finally got here turns out one of the dogs is pure bred german shepard and would say maybe is not always the nicest to people that she doesn't know um so this dog has stayed in their room downstairs for the last nine days and not really left except to come up go outside run around go to the bathroom come back in so there's like this odd feeling in the air around my house where it's like at any moment this killer dog might escape from the basement and like kill us in our sleep or whatever you now it's just obviously that we don't really actually think that but it's just kind of this funny idea this whole like wow there's like a killer dog staying in our basement it's just so weird you know and then the other dog is like this super friendly completely harmless lovable mut thing but anyway just some just some funny some funny stories that changed kind of the way that i think i thought my vacation would have gone so do you have anything to say on any of that a

[aaron_straker]: 6:38

no just when you gave that little synopsis reminded me of that movie from my ol man i think the late eighties cujo which was literally like about

[bryan_boorstein]: 6:45

m

[aaron_straker]: 6:46

like a killer dog who is just

[bryan_boorstein]: 6:47

okay

[aaron_straker]: 6:48

fucking killing people oh

[bryan_boorstein]: 6:49

okay so luckily no one's died yet so that's good the funniest is like vivi who's now almost three we're trying to get her not to go downstairs so like they kind of the kids have lost the base as like a play area um but like every time now she'll go to the top of decision to be like we can't go downstairs that dog go bite me and so we're just like no i like she probably won't bite you but it is good to be cautious you know so anyways moving on i am finally finishing up week six of my second messocycle in my hypertrophy program and it has been super productive i've made some progress on pretty much everything i can't remember if on the last episode i had bought my hundred and ten pound dumb bells yet but i i think i had discussed that i needed to because i had two movements the weighted hip extension and the single leg r d l where the hundreds were just like the rep ranges were getting too high so i went out and spent a bunch of money on hundred and ten pound dumb bells only to realize that i'm actually going to be too strong for those if i'm not already so what i should have done was instead of spending three hundred and thirty dollars on two dumb bells i should have bought the prime open try bar which was a little more expensive than that but it probably would have been a better use of my money and would have allowed me to do single legardls with rear foot elevated without the back part of the trap bar getting in the way and then i'm sure i could figure out a way to load it up and maneuver it around my hip extension machine to be able to do hip extensions with that too where a bar bell is just a little bit too long so anyways i am still going to probe we end up ordering an open trap bar here at some point it doesn't seem like anyone else has done the open trap bar with rotating d handles and that's one of the big things that i want because there are a bunch of op trap bars but they have set handles or there are closed trap bars that have de handles but i think prime is the only one at least that i could find off the top of my search that seemed to be open with the handles that rotate but if anyone knows of any other brands that might be less expensive i'm super open to that as well although to be honest i'll probably have ordered it already by the time this podcast comes out so i'll be jumping into my strength cycle here by the time this episode drops i think i'll be in my strength cycle so if anyone would like to join me you can sign up on brian's program on through the paragon training methods website and i'll also drop some links in my stories and stuff along the way but it will basically be like a three to six weeks strength cycle in neural phase three times a week full body probably four to five weeks is going to be the sweet spot like three to six just to kind of hedge my bets on either side and then we'll just kind of jump back into hypertrophy and go from there one of the things that i've found that i really liked about the way i've executed the last two weeks of my hypertrophy cycle is that i kind of fell off with my push pull legs split it was about two or three weeks ago where i fell off and i started separating out quads from hams um and then that kind of effect snowballed a little bit and i could never get back on schedule because by doing quads one day and then i had like a random unexpected rest day and then it was hams the day after that so hams were to day or not as the other way around was ham's en quads so by the time that i would get back to leg day again my hams were fully recovered my quads were still smashed so i was never able to actually get back to the p p l split and what i ended up doing was paring hams with back and pairing quads with biceps and then having an upper body push day and that actually worked out really really well it was something really nice about you know when you do quads you have to do after that is biceps like you can easily do biceps after quads not a big deal but doing quads and hams together was super hard and then upper body pushes kind of just a fun day that doesn't really like super challenging and and then the hams and back days obviously ttynarly that's like a pretty brutal combination of two but it also allows me the opportunity to split those into two days if i want to so i could just do hams and then the next day do back and then i have my quo biceps day and my upper body push day so that in this is like a four day split so anyways i really like that and another thing that i really like about that aside from the ease of pairing these muscle groups together is an agonistic training so like i tend to rest four to five minutes between sets of you know really fatiguing big movements but i do that because my actual souls need forty five minutes to be able to repeat the performance it's not my cardio vascular system that's limiting me so i realize that when i have these quads and biceps day or the hams and back days that i really like alter ting movements i'll do a set of leg curls i'll do a set of pull down he'll do a set of hip extensions i'll do a set of t bar roads you know something along those lines and so it ended up my work outs were way way way fat or because i was still getting four to five minutes of rest between the same movement but i was the anti antagonistic pairing my cardio was fine my muscles were still getting recovered so i think my next typortrophy cycle after this three times a week strength is going to focus having antagonistic parings like that that allow me to use that kind of time saving element because training in sixty to seventy five minutes is much better than ninety to a hundred minutes or something that you know amplified over the course of the weeks and the cycles and stuff like that so i have one more update that kind of feeds us into our topic for the day so before i jump to that let's head over to you and hear what's going on i know you're back in bolly and everything

[aaron_straker]: 13:00

yes

[bryan_boorstein]: 13:00

m

[aaron_straker]: 13:00

back and bolly will be here for a year which i'm super excited about and that may be this may right i think can change it may be the final kind of hurrah of the adventure travel life that jenny and i have lived for four years now um

[bryan_boorstein]: 13:18

yah

[aaron_straker]: 13:19

i think of twenty

[bryan_boorstein]: 13:20

yah it'll

[aaron_straker]: 13:20

nineteen

[bryan_boorstein]: 13:20

be time for baby time for babies right

[aaron_straker]: 13:23

no not quite but

[bryan_boorstein]: 13:24

eh

[aaron_straker]: 13:24

time time to stop gipsying around

[bryan_boorstein]: 13:26

yah

[aaron_straker]: 13:26

and you get a vehicle and

[bryan_boorstein]: 13:27

h yeah

[aaron_straker]: 13:28

in a house

[bryan_boorstein]: 13:29

yeah

[aaron_straker]: 13:29

somewhere in that sort of ship um so yeah the biggest thing really

[bryan_boorstein]: 13:35

oh

[aaron_straker]: 13:35

mine is i'm about to cross two hundred pounds again which you know i am always super

[bryan_boorstein]: 13:39

yeah

[aaron_straker]: 13:39

super excited for and then i've committed to like a gaining phase for like the next three months have the entire year of coaching outline of hired jackson

[bryan_boorstein]: 13:51

nice

[aaron_straker]: 13:52

and i'm super excited about that it's just someone who obviously i respect his nutrition work and in the detail in there but i'm always just excited to see what i can learn from people who are more experience more knowledgeable than i am so there's that part and then he just the way he operates

[bryan_boorstein]: 14:09

oh

[aaron_straker]: 14:09

i really kind of respect it's like a very noble ship you said you want to be here let's be here sort of thing and i really kind of like that like pressure um this is something that i'll have no conversation with about when people but you have a coach and in your coach and i like yes i can write people's plans all day long when it comes to doing mine

[bryan_boorstein]: 14:32

m oh

[aaron_straker]: 14:32

i'm not going to fucking do it i'm just going a bike ah this is good enough this is what i've been doing but like it's human nature you kind of gravitate towards what is easier or what your habits have been and kind of what we're going to get into the episode is like there's going to be a part when you come to that cross roads and you always go left and you need to start going right and one of the

[bryan_boorstein]: 14:54

hm

[aaron_straker]: 14:54

simplest ways to help you force going right is to spend your money on someone else to tell you to go right

[bryan_boorstein]: 15:05

hm

[aaron_straker]: 15:05

because there's that aspect of i don't want to throw this money away but then also i don't want to be an ass hole and say hey can you help me with this and then they say yes and then you just go do what you want to do any

[bryan_boorstein]: 15:16

yeah

[aaron_straker]: 15:16

so for me like i just know whenever i have a coach brings out the best than me my training gets much much better my nutrition adherence is all you know a lot better and really cool things happened right so i'm super excited about that and i gave

[bryan_boorstein]: 15:33

oh

[aaron_straker]: 15:33

i gave him like the rains of everything like diet training following

[bryan_boorstein]: 15:36

oh

[aaron_straker]: 15:37

a

[bryan_boorstein]: 15:37

wow

[aaron_straker]: 15:37

very very low volume training program with lots of intensity stuff which has actually been really really fun it completed two days and i watched by training legs on saturday and then quads is like the first day of the plan on monday so i had very very brought things down just to find some

[bryan_boorstein]: 15:58

hm

[aaron_straker]: 15:58

weights and stuff because i just couldn't train them again but i didn't want to you know get off my first

[bryan_boorstein]: 16:03

oh

[aaron_straker]: 16:03

week already but i'm excited

[bryan_boorstein]: 16:07

yeah

[aaron_straker]: 16:07

just for it's like more playground type stuff and just showing up and just working really really hard

[bryan_boorstein]: 16:11

m

[aaron_straker]: 16:12

and i'm excited about that

[bryan_boorstein]: 16:13

i have a couple of questions here so how much over two undred pounds do you feel like you're going to end up here

[aaron_straker]: 16:20

it's hard to say so one of the the outlines i gave him when when i reached out or when i said hey can you take over my

[bryan_boorstein]: 16:28

ah

[aaron_straker]: 16:29

my training and stuff for me i said i want to reclaim like all the lost muscles that i

[bryan_boorstein]: 16:34

oh

[aaron_straker]: 16:34

you know had um m summer kind of fall twenty twenty one was like my best i would say physique has ever been you know when i had that tex a in in utah i was like one ninety one one ninety two shredded and unfortunately now i'm like one ninety well today i was one ninety nine but the last couple months i've been like a one ninety seven and not nearly as lean

[bryan_boorstein]: 16:59

m

[aaron_straker]: 17:00

and then you can obviously see like some muscle masses was decreased as well and i think honestly part of that is spending too much time trying to stay not

[bryan_boorstein]: 17:13

hm

[aaron_straker]: 17:13

too lean but not really dedicating to like okay i'm going to get weight push food you know up enough to that i can kind of reclaim everything so that is kind of my effort now and then the goal of like i want summer it should technically be like winter here in the southern hemisphere of twenty twenty three to be better than you know i want to beat my best

[bryan_boorstein]: 17:38

hm

[aaron_straker]: 17:38

so i don't know i think

[bryan_boorstein]: 17:40

yes

[aaron_straker]: 17:40

realistically before

[bryan_boorstein]: 17:41

yeah

[aaron_straker]: 17:41

that diet i was up like two o seven so i would imagine maybe anywhere in

[bryan_boorstein]: 17:45

yeah

[aaron_straker]: 17:45

like the two o five two ten very very loose um but that's gonna be a lot of food so

[bryan_boorstein]: 17:51

yeah well we'll have to get a dea at some point and see if you could cross that two undred pounds at ten per cent body fat threshold that we've been talking about

[aaron_straker]: 17:59

yeah i i'm very

[bryan_boorstein]: 18:01

yeah

[aaron_straker]: 18:01

confident there's no texas over here

[bryan_boorstein]: 18:04

yeah totally well maybe next year when you get back to the us

[aaron_straker]: 18:07

yeah

[bryan_boorstein]: 18:08

and then my other question was i obviously love the idea of a low volume program with high intensity but i'm curious what the split is and approximately

[aaron_straker]: 18:17

eh

[bryan_boorstein]: 18:18

how many sets

[aaron_straker]: 18:19

yes

[bryan_boorstein]: 18:19

per week per muscle group you're doing

[aaron_straker]: 18:22

um so split

[bryan_boorstein]: 18:23

ye

[aaron_straker]: 18:23

is like a lower quad focus

[bryan_boorstein]: 18:25

you said what

[aaron_straker]: 18:26

and upper

[bryan_boorstein]: 18:26

oh

[aaron_straker]: 18:27

push upper pull a lower ham focus and then an upper mixed so

[bryan_boorstein]: 18:32

oh

[aaron_straker]: 18:32

that

[bryan_boorstein]: 18:32

cool

[aaron_straker]: 18:32

is a split five training days and then the really

[bryan_boorstein]: 18:36

push full legs up or lower yeah

[aaron_straker]: 18:40

yeah yeah pretty

[bryan_boorstein]: 18:41

her

[aaron_straker]: 18:41

much

[bryan_boorstein]: 18:41

legs push legs

[aaron_straker]: 18:42

quite

[bryan_boorstein]: 18:42

push pull lower upper

[aaron_straker]: 18:43

i think it's i can't remember if the i think the the quade doesn't have any like ham string it's just like

[bryan_boorstein]: 18:51

okay

[aaron_straker]: 18:51

okay we have like a squat pattern movement a like press sort

[bryan_boorstein]: 18:53

yeah

[aaron_straker]: 18:53

of things it is obviously going to be like some glue um and some ham but and then complete you no kind of vice versa on the the ham

[bryan_boorstein]: 19:00

okay

[aaron_straker]: 19:00

day

[bryan_boorstein]: 19:01

cool

[aaron_straker]: 19:01

um and then volume i haven't really haven't written the entire thing out in the app but

[bryan_boorstein]: 19:06

yeah

[aaron_straker]: 19:06

there is a lot of like intensity techniques and things so some of it gets kind of hard to quantifym

[bryan_boorstein]: 19:11

right

[aaron_straker]: 19:12

or example like one of them today was like a

[bryan_boorstein]: 19:15

m

[aaron_straker]: 19:17

duel rode try push down sort of thing and then like a top set back off and then my reps essentially until max my rubs until i can only get three good wraps so ended up doing like

[bryan_boorstein]: 19:29

m

[aaron_straker]: 19:30

technically like seven many sets on that

[bryan_boorstein]: 19:32

hm

[aaron_straker]: 19:33

and that gets kind of hard to like okay how am i quantifying that volume sort of thing

[bryan_boorstein]: 19:37

right

[aaron_straker]: 19:38

um

[bryan_boorstein]: 19:38

right

[aaron_straker]: 19:38

m by

[bryan_boorstein]: 19:40

ow about rep ranges i know we had talked about in the past how you had been lowering your rep ranges down into that more of like that six to ten seven and nine range are you still there or is you have you working in some higher rep ranges now

[aaron_straker]: 19:51

there are some higher

[bryan_boorstein]: 19:52

yeah

[aaron_straker]: 19:52

up ranges there's a lot of like eight to twelve some like ten to twelve there is some things that are like fifteen plus which i have not done any kind of fifteen plus in a while like today that was late well raises so that one was like okay i have to plan like an intelligently select a weight um fortunately when you have like logs of all those things you're like okay you know seven weeks ago i was able to do like eleven kilos for nine raps i need to get fifteen okay i think i did eight today i did make that so

[bryan_boorstein]: 20:26

cool

[aaron_straker]: 20:27

um yeah things like that but i'm excited i'm excited for the sessions are a little bit shorter to which has been cool

[bryan_boorstein]: 20:36

sweet awesome

[aaron_straker]: 20:37

yeah

[bryan_boorstein]: 20:38

any other updates from you

[aaron_straker]: 20:39

um not really i'm good

[bryan_boorstein]: 20:42

okay i'm actually going to save my

[aaron_straker]: 20:44

yeah

[bryan_boorstein]: 20:44

last update since it's about new year's kind of focus focal points we'll save that for the intro into our into our actual discussion today but befor we jump into the discussion we did have a quick unrelated question from a guy who listens and super big fan of us so i wanted to make sure that we address this so the question was any reasoning practical or theoretical for why certain rep ranges would work better for

[aaron_straker]: 21:11

yeah

[bryan_boorstein]: 21:11

shortened verse lengthened movements and then the second part of the question was does exercise order play into this all um and so i know i think we agree on this but i'll kick it over to you and let you kind of get the first reaction here

[aaron_straker]: 21:25

yeah so what i kind of i just drove down my thoughts like my initial reaction here and like completely transparent like this could be wrong and i'm okay i'm okay with that but i kind of just read it out here to make sure i get it across in a coherent manner is like

[bryan_boorstein]: 21:42

yeah

[aaron_straker]: 21:42

my initial response is that shortened movements are generally going to work better with higher rep ranges reasoning here is that taking shortened overload movements at low rep ranges let's say less than six movement will just be like really really hard to perform and then the chances of compromising form increase exponentially in an attempt just to move the weight so

[bryan_boorstein]: 22:07

yeah

[aaron_straker]: 22:08

like the example here is like what is the text book example for like a shortened overload movement dum bell lateral races right

[bryan_boorstein]: 22:16

yep

[aaron_straker]: 22:17

imagine trying to do like the forties for like a set of five

[bryan_boorstein]: 22:21

m

[aaron_straker]: 22:22

not gonna

[bryan_boorstein]: 22:22

m

[aaron_straker]: 22:22

go anywhere unless you're like jumping them

[bryan_boorstein]: 22:24

yeah

[aaron_straker]: 22:24

and swinging them and then at the it's like why why are you choosing this movement

[bryan_boorstein]: 22:28

oh

[aaron_straker]: 22:28

at that sort of thing and if you when you think about it from something like let's say a squat or a lengthened overload like you can do it but you're really strong in those lengthened positions you're not really strong and most exercises in the shortened position so doing it for shorter or sorry smaller rep ranges it's just a very very challenging movement and it would be very challenging to keep quality form because of that

[bryan_boorstein]: 23:02

yeah that's literally exactly what i was going to say to the dumb bell late raises even the example i was going to use because it's the same as like any movement that is like super short overloaded you can think of like a bent over dumb row as well if you want by because we're so weak in the short position it's actually it's two things it's if it's like the strength curve is short overloaded so like your muscle your body actually gets weaker at that position but then the movement itself is also overloaded there so when you have these movements that like your weakest in a row as your hands get closer to your body regardless of the resistance

[aaron_straker]: 23:39

m

[bryan_boorstein]: 23:39

curve like you're just going to be weaker there and then you're also using a resistance curve that's weaker there it becomes so challenging at that point to get short that like if you are doing a set of five reps using your rep number that you mentioned you just you're not going to be able to get short heavy weights because you're so weak there and so it's going to inevitably incur the use of momentum body english and things like that so that you can get short whereas when you look at the way that like a lengthened movement fails

[aaron_straker]: 24:14

m

[bryan_boorstein]: 24:14

oftentimes there is no grinding reps or maybe there's like one grinding rap but like if you get out of the bottom of a squat barely it's not like you're going to try another one

[aaron_straker]: 24:25

yeah

[bryan_boorstein]: 24:25

and you can just body and list your way up

[aaron_straker]: 24:27

yeah

[bryan_boorstein]: 24:27

like if you're just going to get buried down there

[aaron_straker]: 24:31

yeah

[bryan_boorstein]: 24:32

and that's just not the case

[aaron_straker]: 24:33

yeah

[bryan_boorstein]: 24:34

with like a lateral ray there a row

[aaron_straker]: 24:35

yes

[bryan_boorstein]: 24:35

variation where

[aaron_straker]: 24:36

yeah

[bryan_boorstein]: 24:37

you know you'll get ninety percent of that range of motion

[aaron_straker]: 24:40

yeah

[bryan_boorstein]: 24:40

on the next episode i don't think we need to get carried away with like the the high and low rep range thing though i think

[aaron_straker]: 24:47

m

[bryan_boorstein]: 24:47

like even subtle

[aaron_straker]: 24:48

yeah

[bryan_boorstein]: 24:48

changes in that are fine like for example as i've gone over this last year and i've found so much productivity in using lower rep ranges like most of my lengthened movements are five to eight and then most of my short movements are seven to ten or seven to eleven so i'm not talking about like having to go up to twelve to fifteen reps just because you're doing a short overload movement but i do think that a lot of that comes with experience and so if you this listener i know is super experienced but just general people you listener you people listening if you're not super experienced on how to stay so strict with your form and grind through reps to get to the short position then you probably would be better off doing higher reps like i would for most of my general population programs my group programs any time we're doing like a dumb bell lateral raise specifically like a no loss of tension one so one of those ones where you stop the rep before your arms actually get to the bottom so it is very very short those are always for you know twelve to fifteen to twenty reps something like that so i'll never have those programmed any lower than that but as i've discussed on prior episodes if you do a dual cable lateral raise that's super tight so it's very lengthened overloaded the hardest part of that rep is the bottom thirty per cent of it and then once you get going on the upper portion of the range of motion it actually drops off and gets easier so it resembles the resistance curve of a squat much more than the than you would expect probably from a lateral raise and so that movement five to eight reps is fine like i do sets of five all the time five six seven eight i also think rep speed tempo is a huge piece of this so like when i do my duel cable lateral raises for sets six say that set of six takes me fifty five seconds so we're talking about nine seconds per rep and that's because it's a huge range of motion you know that arm is all the way behind mike back and then it's like just to get through the concentric is three seconds or so and then the descent is three seconds and then there's like a two second pause at the bottom in the stretched position every rap is a ton of time under tension and that's just not something you would get with like a dumb bell ateralrais like nobody actually executes dumbelllateral raises with nine seconds per re type time um so i think that that is definitely a a piece of what goes into choosing your rep ranges for these movements too and then the last part of the question was does exercise order into this at all and i i don't really think so i mean i think in general it makes sense to go from short movements to lengthen movements because once you've exhausted the short position you are still strong in the the position but the reverse is not true so once you've exhausted the length and position that will actually have impact on your ability to get short as well so so i love just ordering in general going short and then lengthened so that might be a leg extension and then a pendulum squat it might be a dumbbell lateral raise then a dual cable lateral raise m might be a try set push down and a overhead triste extension or something along those lines so those are my thoughts on that

[aaron_straker]: 28:12

yeah i agree completely and that's exactly the order that i did mine in today as well

[bryan_boorstein]: 28:19

love that

[aaron_straker]: 28:19

yeah

[bryan_boorstein]: 28:20

cool while jumping into the topic today i figure i would open this new year's

[aaron_straker]: 28:25

yeah

[bryan_boorstein]: 28:25

discussion with some of my focal points and so a couple of things for me that i'm working on is higher quality food to facilitate getting more fiber and so i've been getting a lot of my fiber throughout the day from my quest bar because that's fifteen grams of fiber but it's not what i would consider high quality food fiber so one of my focuses this year is to eat sufficient amounts of fruit and vegetables and high quality grains and starches so that i can get to that fifteen grams of fiber per thousand calories of food consumed without having to get fifteen grams from a quest bar and so this is one of these we'll get into kind of the process of making new year's resolutions and stuff like that but this is one where i think it will align well with the discussion that we have another a couple of other things that i'm working on this year are getting natural light early and so this is something that i usually do i d say five days a week without even having to think about it but i want to try and do it seven days a week without having to think about it i want to make it a habit that i get outside and i stare up at the sky or i go for a five or ten minute walk every morning as soon as it gets light gets light out try to regulate some circadianrhythm stuff that way i don't know why i have so much flem in my throat today but um second i'm trying to consume caffeine seventy five to ninety minutes after i wake up instead of right when i wake up i think that that should be something that is helpful huber man has talked about it a lot in regulating circating rhythm and stuff as well and then the big one that when we talk about the way that we phrase new year's resolutions one of the things that i want to talk about is not saying no none of this but instead to make them more positive affirmations instead of things that you're going to take away but here's one that i'm going to take away just because i need to say this so i'm committing to not smoking weed anymore is going to eat it so maybe i could phrase that question as i will eat weed and not smoking i don't know how the best way of phrasing that is but one thing like i've talked about on the podcast before that i have ubiquitously low vio to max compared to what i would expect given the amount of you know biking and and playing outside and things that i do my votumax just doesn't really change much and so i think that this is an experiment for me kind of like an end of one type thing like if i don't smoke weed and i just eat it does that improve my vio to max and potentially other variables health so it will be an interesting thing i'll keep you guys updated on the podcast as we go through but i am kind of excited about this and that's one of the tenants of goals that that we want to set here in the new year is to do things that we're excited about so can kind of jump into the conversation from here you can piggy back off of any of that or just kind of take the conversation where you want to take it from there

[aaron_straker]: 31:44

yeah i love that i mean i love the goal of quitting things not and i don't want to frame it up anyway i've just had such good positive experiences with it of realizing like there are these aspects of my life that i realized that i just don't need and if i never would have taken this like challenge

[bryan_boorstein]: 32:06

yeah

[aaron_straker]: 32:07

without them i never would have realized that so i love that and then it should be really cool as you are very objective with some uch of what you

[bryan_boorstein]: 32:16

oh

[aaron_straker]: 32:16

do to see what we can get from like the voto

[bryan_boorstein]: 32:19

oh

[aaron_straker]: 32:19

max or any kind of other possible health markers out of that

[bryan_boorstein]: 32:23

yep

[aaron_straker]: 32:25

so kind of like there's

[bryan_boorstein]: 32:26

yeah

[aaron_straker]: 32:26

there's a couple o ways we kind of set this this conversation up so what you know brian and i both did as we put together like our top three kind of like like facets of ways to approach things in the for the new year the thing that i wanted to

[bryan_boorstein]: 32:41

oh

[aaron_straker]: 32:41

start off with and brian i would imagine you and i will go back and forth kind of how we normally do is one of things that i see is

[bryan_boorstein]: 32:48

yeah

[aaron_straker]: 32:49

and i know this so so well because i did this

[bryan_boorstein]: 32:52

eh

[aaron_straker]: 32:52

for years or i would say like okay i want to save you know like twenty thousand dollars this year or whatever and then i would completely forget about it by like the second

[bryan_boorstein]: 33:01

oh

[aaron_straker]: 33:01

week of february and all of

[bryan_boorstein]: 33:02

yeah

[aaron_straker]: 33:02

a sudden it's like october and i have nothing put away sort of thing

[bryan_boorstein]: 33:06

m

[aaron_straker]: 33:06

same thing with that

[bryan_boorstein]: 33:07

m

[aaron_straker]: 33:07

as people say okay i want to lose twenty five pounds by july and then they're at the end of march they're nowhere yet on this goal and then they're like oh i got to kick it into overdrive sort of thing and

[bryan_boorstein]: 33:17

a

[aaron_straker]: 33:17

we all know that

[bryan_boorstein]: 33:18

oh

[aaron_straker]: 33:18

there's always a man to an end the faster something happens the faster it's going to go away

[bryan_boorstein]: 33:24

a

[aaron_straker]: 33:24

i'm laughing because brian's cooker is cleaning

[bryan_boorstein]: 33:26

yah

[aaron_straker]: 33:26

his screen right now

[bryan_boorstein]: 33:29

h yeah

[aaron_straker]: 33:31

but what i wanted to say is like instead just break

[bryan_boorstein]: 33:33

yeah

[aaron_straker]: 33:33

it down into goals that you need to show up for almost daily so instead of twenty five pounds by you know july it's four pounds per month or one pound per week which is super super reasonable and just

[bryan_boorstein]: 33:48

hm

[aaron_straker]: 33:48

keeping

[bryan_boorstein]: 33:48

my

[aaron_straker]: 33:49

running a seven day moving

[bryan_boorstein]: 33:50

m

[aaron_straker]: 33:50

average different things like that to really help you keep your head in the game and then one of my favorite parts around restructuring something like this is this helps you build momentum through positive reinforcement so this is something that i make sure some of my newer clients write they have like oh aron this wasn't a great week you know and rate themselves like a sea or whatever and i'm like okay you know i'm not going to lie to you and say it was the best week ever but we have our lowest average and that we ever have had how can this be a terrible week when we have the best

[bryan_boorstein]: 34:22

oh

[aaron_straker]: 34:22

objective metric we've ever had in terms of your weight movement or something like that so making sure positive reinforcement is there through showing up daily

[bryan_boorstein]: 34:31

yeah

[aaron_straker]: 34:31

and then moving your big goals into something you need to show up for like daily weekly is the first one

[bryan_boorstein]: 34:38

hm

[aaron_straker]: 34:39

on my list

[bryan_boorstein]: 34:40

yeah totally i love i love all of that of course and that that resonates a lot with some of the ones that i have listed as well but the first one i have listed is be process oriented stead of outcome oriented um and so a good example here would be increased quality foods instead of lose fifteen pounds or whatever the number is for you and this is this is kind of the way that i am thinking about that fiber one that i put at the top of my list is by increasing the amount of fiber that i eat just that one singular focus on increasing fiber it actually probably will have an effect on my body weight but my goal is not to lose body weight but if i end up losing body wet because i'm eating more brockley and less brownies

[aaron_straker]: 35:33

yeah

[bryan_boorstein]: 35:33

than that's that's kind of a net wind right so so i think that making those kind of process oriented goal rare important um and then kind of piggy backing off of that one i think that being more process oriented helps you increase motivation so that's

[aaron_straker]: 35:54

a

[bryan_boorstein]: 35:54

my second one

[aaron_straker]: 35:55

okay

[bryan_boorstein]: 35:55

is choosing goals that you're excited about and you're

[aaron_straker]: 36:01

oh

[bryan_boorstein]: 36:02

again going back to the process you know you're you're excited about the prospect of working towards that goal and making that process ubiquitous across your your next year your life whatever kind of your time domain is for that

[aaron_straker]: 36:19

yeah and with that one i think so many people and again i have been so so guilty of all of these which is why i have a good knowledge of them try and set goals from a so things you don't really want to do right so it's like oh my wife i'm here because my wife and my doctor said i need to be here right not i want to be here when you have something like that it's always a means to an end and fortunately in the health and fitness space there are many ways to kind of

[bryan_boorstein]: 36:55

yeah

[aaron_straker]: 36:55

skin your goal more per for lack of a better term like

[bryan_boorstein]: 36:58

uh

[aaron_straker]: 36:59

it can be maybe you're in the

[bryan_boorstein]: 37:00

h

[aaron_straker]: 37:00

gym lifting weights maybe you get into cross fit and maybe you go into you know f forty five or an orange theory or something like that if that community based

[bryan_boorstein]: 37:08

yeah

[aaron_straker]: 37:09

you know approach gets you going showing up is more motivating same thing with you know brian and i generally approach rather moderate kind of um diet approach we're going to have a lot of the maconutriance different things like that but maybe you are going to resonate or want to belong in one of the more diet based crowds as much as i generally do not try and encourage people to fall into diet to approach if it's what is going to get you there and initially get your feet wet and then you can kind of branch out from there by all means please do that but know that there's the process

[bryan_boorstein]: 37:47

yeah

[aaron_straker]: 37:48

in wanting to be there

[bryan_boorstein]: 37:50

yeah

[aaron_straker]: 37:50

and enjoying that process enough to show up consistently is a massive massive first step that so many people can't just don't see the process they only see the result and they hate the process

[bryan_boorstein]: 38:06

yeah i mean like falling in love with the process like it's kind of this

[aaron_straker]: 38:10

yes

[bryan_boorstein]: 38:11

overstated thing

[aaron_straker]: 38:13

oh

[bryan_boorstein]: 38:14

but like it really needs to happen like you need to find ways to kind of trick your brain if that's the way that you have to do it into making the process something that you look forward to every single day that you wake up like excite to attack that process and so one of the things like like my third one is focus on things you can do versus things that you shouldn't do um and so this is the way i was laughing about the weed one i said in the beginning because it would be silly for me to be like my focus is to eat more weed like that would be that would be not the right approach so in this one i almost have to say that i'm going to moke less weed but i think that in general the more that you can state your goals were there things that you're going to try to do instead of things that you want to eliminate then that modifies behaviors which is again going back to my fibre example i'm saying i can eat or fiber and in doing so that's going to have that like down stream trickle down effect on to eating less other ship whether it's you know increasing satiety or just making different food choices but i really like the idea of focusing on the things that i am going to do instead of the things that i'm not going to do

[aaron_straker]: 39:31

so this one that i actually had in position three but it makes perfect sense to bring it in here and

[bryan_boorstein]: 39:37

oh

[aaron_straker]: 39:38

the simple kind of way that i like to approach this is like your life is already full right each one of our lives is already full some of us have things that are more kind of like necessities other people have less kind of free time using air quotes here but you feel that free time with something um m this is something that i think of when people reach out to a coach or start working with the coachers they think like okay i'm going to add this on top of my life right or like oh man i don't really have time but i'm going to get up and go to train at four thirty in the morning when they're not going to bed until eleve and like that might work for like seven days and then it's all going to fall apart sort of thing so you cannot simply add more top of an already full life and that might be your meal prep or your new gym routine commitment sort of thing like you will need to replace something in your life with this new thing and that can be probably it would be best if it's some of your not like high priority kind of things like obviously don't put your family

[bryan_boorstein]: 40:44

yeah

[aaron_straker]: 40:44

and children and stuff like that down below the list but it is really and to understand like you do need to replace something of what's already buying your time to make this work like a long term sustainable sort

[bryan_boorstein]: 40:59

hm

[aaron_straker]: 40:59

of thing if you try and just like what knuckle yourself at four thirty on five and a half hours of sleep you're going to feel like dog ship after ten days and not want to do it any more

[bryan_boorstein]: 41:10

yeah i think that feeds perfectly into my next one which is modify behaviors gradually and so again like if you're if your life is full as aaron says and you try to go make even one massive change into your life much less like two or three then that's going to be a huge impact on just the way that you live your life and they're going to be things that using your term white knuckling like you're you're constantly having to be aware of these and they're like almost consuming your mind and so i think that by gradually instituting changes into your life whatever the increment is that makes sense like i don't know i would never have a client like try to change three things all at once dramatically in their life like choose one that you leave is very achievable so that it builds it's a self determination is that right or i feel like there's a there's a type of statement here that i'm missing but but you build m

[aaron_straker]: 42:19

oh

[bryan_boorstein]: 42:20

validity for self validity maybe

[aaron_straker]: 42:22

yeah

[bryan_boorstein]: 42:23

like it reinforces positivity in your behaviors

[aaron_straker]: 42:26

yeah

[bryan_boorstein]: 42:27

when you succeed

[aaron_straker]: 42:28

yeah

[bryan_boorstein]: 42:28

at something and then and then you then are more likely to seed at the next thing whereas if you fail

[aaron_straker]: 42:34

yeah

[bryan_boorstein]: 42:34

at something then you have this negative loop in your brain and it's very difficult to break out of that once you failed so instead of setting goals that are so big that it's unlikely that you're going to achieve them but hey it's the new year so fuck it like i think that may be being a little more cognizant of how lar i what type of impact this is going to have on the way that you live your life on a day to day basis

[aaron_straker]: 43:06

that's a really good one i think perhaps positive reinforcement was what you were looking for it there but maybe

[bryan_boorstein]: 43:11

yeah

[aaron_straker]: 43:11

not okay

[bryan_boorstein]: 43:12

i like that positive reinforcement is good i feel like there is a term that i'm looking for like some sort of self validation of some sort but positive reenforcement totally works too

[aaron_straker]: 43:25

go and then kind of like the last one i have and this one is i think is super super big um it's more of a mental thing than anything personally

[bryan_boorstein]: 43:35

ye

[aaron_straker]: 43:37

because again let me back up i've made so many mistakes with setting goals and failing them lie in the past like year after year right i think a big thing in personally i think this has to do with your relationship with yourself right i have broken numerous numerous promises that i've made to myself over the years like so many that i could even get to start i've never broken a single promise to anyone else that i have

[bryan_boorstein]: 44:02

m

[aaron_straker]: 44:02

like you know we've communicated that and i think it's like it comes back to your relationship with self versus your relationship with like your you know significant other your friends you know family members et cetera with that get your goals out of your head right so have a conversation with your significant other your best friends or it could even be strangers on the internet right to help hold you accountable by just putting it out there and saying i am committing to doing these things this year right it creates an external pressure letting people in on the things that you want to do that helps hold you more accountable even if it's for like a kind of a negative like let's say it's for an ego thing i don't want me one to point out and said

[bryan_boorstein]: 44:47

yeah

[aaron_straker]: 44:47

hey you were going to do this this year and you didn't right that is coming from like a negative ego kind of driven place but it is helping you reach your goals right so there are some things

[bryan_boorstein]: 44:57

hm

[aaron_straker]: 44:58

that can sometimes be viewed in a negative aspect but can kind of light a fire under under us to push us for the way we want to go what i have here is like share your goals with your significant other your best friends on january first jane and i we got some coffee we sat there we were just like silent for like thirty minutes thinking about things and then we sat there

[bryan_boorstein]: 45:20

yeah

[aaron_straker]: 45:20

and shared our goals with each other we checked in made sure our big picture things were still in alignment we went through finances to make sure that we can buy a house you know next year and all of these things that we want to do um and it just makes it like much more real when you're bringing someone else in that you really respect into your goals and kind of the last thing i have with that with you know nutrition fat loss sort of related goals ask for the support of those around you right if you have a close group of friends that you guys go out to dinner with or something like that

[bryan_boorstein]: 45:55

yeah

[aaron_straker]: 45:55

if you're trying to you know have a big fat loss effort or a health eff or whatever

[bryan_boorstein]: 46:00

yeah

[aaron_straker]: 46:00

tell your friends if they're really you know really quality friends and and are on your team you guys they will help you steer in more appropriate food options and in selections maybe you guys go for a walk once weather gets nice or you know as opposed to going to grab wine or something like that like those are that's a prime example of of one that i've had great success with with clients in the past is like we just re directed what they did with their friends to meeting up in a big park and going on a walk as opposed to just boozing sort of thing so

[bryan_boorstein]: 46:31

hm yeah

[aaron_straker]: 46:33

people in your circle bring them into your goals and they will

[bryan_boorstein]: 46:35

ah

[aaron_straker]: 46:35

help lift you up

[bryan_boorstein]: 46:38

i love that so much it's something i hadn't even thought about but when i reflect back on the way that i've

[aaron_straker]: 46:44

yeah

[bryan_boorstein]: 46:45

gotten through my diet over the last three years when i do that kind of annual like three or four months cut that i do is i very much put it

[aaron_straker]: 46:53

ah

[bryan_boorstein]: 46:54

out into the instagram world and i do that thing where i post my body weight every single day and i feed off of the accountability that that provides me where i know like ship every single morning i'm gonna have to take a picture of that scale and i'm gonna have to post it on instagram and if go off my diet and have an extra five hundred calories today that's going to show up over the next few days on the scale and then i'm going to have to justify that somehow to myself and to the that are following the journey so i think that that's huge and then i think that you could even take that one step further and as you were talking i was like wouldn't that be cool if you could find somebody to actually go through that goal you so if your goal is you know increase steps or something like that like say you're like i've been sedentary so i want to increase to eight or ten thousand steps a day well find somebody that wants to do that with you and now you have a walking buddy that i hold you accountable every day to go for a thirty minute walk to help get you three thousand steps or something like that so you can take it definitely take it a step further from just telling people about it to then kind of recruiting people that have similar goals to kind of do it with you and i think that that's even more powerful you're muted

[aaron_straker]: 48:14

yeah

[bryan_boorstein]: 48:15

i

[aaron_straker]: 48:15

the

[bryan_boorstein]: 48:15

believe

[aaron_straker]: 48:15

accountability partner thing is huge i mean having accountability is one of the i would say it's one of the main reasons that goals aren't met you know maybe or two besides like a lack of an understanding or a decent plan

[bryan_boorstein]: 48:30

ah

[aaron_straker]: 48:31

that's i briefly alluded to it in the beginning of the episode but that's one of the reasons why having a coach can be so effective because what it does is it changes the dynamic of your relationship

[bryan_boorstein]: 48:43

yeah

[aaron_straker]: 48:44

with

[bryan_boorstein]: 48:44

m

[aaron_straker]: 48:44

your goal by entangling it with your relationship with money

[bryan_boorstein]: 48:48

i

[aaron_straker]: 48:49

and money does this very strange thing to us is as humans where we don't want to pick our money away right you take the same goal without

[bryan_boorstein]: 48:59

we

[aaron_straker]: 48:59

the concept of money let's say you get like thirty per cent to your goal and you fall off

[bryan_boorstein]: 49:04

yeah

[aaron_straker]: 49:04

you add in you're on the hook for three four or five hundred dollars

[bryan_boorstein]: 49:07

yeah

[aaron_straker]: 49:07

a month you know for

[bryan_boorstein]: 49:08

yeah

[aaron_straker]: 49:08

the next six months your likelihood of achieving that goal xponentially increases just because of the relationship you have with wasting that money

[bryan_boorstein]: 49:18

m

[aaron_straker]: 49:19

it's insane

[bryan_boorstein]: 49:19

h

[aaron_straker]: 49:20

it is it

[bryan_boorstein]: 49:21

m

[aaron_straker]: 49:21

is

[bryan_boorstein]: 49:21

oh

[aaron_straker]: 49:21

true especially like and that's obviously three four five hundred dollars you know let's say for six eight months means different things to different people but one of the things i rarely get kind of like um monetary push back coaching in prices

[bryan_boorstein]: 49:37

oh

[aaron_straker]: 49:38

and stuff in that in this stay in age but one of my favorite things in the times that i would as i would say like okay have a little thought experiment for you go back up over the last six

[bryan_boorstein]: 49:49

ah

[aaron_straker]: 49:49

months and add up all of your berets receipts all of your money spent on alcohol and all of your restaurant meals right there's your coaching budget right there and more and

[bryan_boorstein]: 50:02

yep

[aaron_straker]: 50:02

the ironic thing is like even ven with it even without the money like if those things are in place at the current rate that they are you can achieve the goal anyway so it's a it's

[bryan_boorstein]: 50:13

hm

[aaron_straker]: 50:13

a very fascinating and i'm sure someone who knows much more about you know human psychology that i could um could really break it down but it's just something that's been you know someone who just it's what i do all day long all week long all year long work with people around like its head around um you know eating and food and habits and that sort of thing it's wild what that

[bryan_boorstein]: 50:35

yeah

[aaron_straker]: 50:35

simple relationship really changes the dynamic there

[bryan_boorstein]: 50:40

reprioritization of the way you spend your money can have a huge impact um cool do you want to jump into some practical stuff real quick before we wrap this up

[aaron_straker]: 50:50

let's

[bryan_boorstein]: 50:50

so

[aaron_straker]: 50:50

do it

[bryan_boorstein]: 50:50

i have i have three to two and a half or three practical take aways here so if your goal is to lose weight which i think is the goal of many in the new year then i think a good first step for you is finding the macro nutrient that you can do less of whether that's fat or carps because it has to come from somewhere and we don't want to sacrifice protein our listeners all know this but like so i posted on instagram a couple of days ago just a simple question asking people what their goals were for the new year and obviously a lot of them are our weight loss but i was very surprised at the amount of people that when i would reply back to their statement of my goal is to lose weight or whatever it is and i'd say okay so what's your plan with like are you going to go lower fat or lower car or you know how are you going to kind of manipulate these and a lot of people are like oh i haven't really thought about that at all and so like you don't have to necessarily choose fat or carbs to go lower with like you could go a little bit lower on both of them to facilitate a caloric deficit so there definitely isn't like one that you have to choose but i think that it is important for you to be aware going to it which is the lever that you're going to pull when the time comes because you could definitely start the diet by just doing a little less garbs and a little less fat and keeping it relatively even but at some point along the diet going to reach a point where sub lever has to be pulled and so knowing whether for you that's going to be pulling fats down or pulling carbs down is i think an important piece of the pie that will facilitate an easier journey along the way what do you think about

[aaron_straker]: 52:36

i mean ah it's it couldn't be any closer to the truth the one little wrinkle i would say in there and this one is a very tiny wrinkle generally the first maker nutrient i recommend pulling is alcohol that one that one

[bryan_boorstein]: 52:53

yeah

[aaron_straker]: 52:53

is easiest and then re framing your relationship with you know stress management in

[bryan_boorstein]: 53:00

oh

[aaron_straker]: 53:00

different things like that for like your

[bryan_boorstein]: 53:02

yeah

[aaron_straker]: 53:02

day to day obviously gatherings date nights you know that sort

[bryan_boorstein]: 53:07

yeah

[aaron_straker]: 53:07

of thing completely understandable but that's one of the easiest things to do is just improve alcohol consumption

[bryan_boorstein]: 53:13

yeah

[aaron_straker]: 53:15

and then that one it's going to be hugely independent individual

[bryan_boorstein]: 53:19

individual

[aaron_straker]: 53:21

i think once we once we get into like healthier body compositions were talking about optimization we've had this conversation many times on the podcast before but choosing your battle of like i want more carbs do i want more fat in which and that may change right but that is first practical step huge of just mentally making a decision

[bryan_boorstein]: 53:44

yeah my next one is using diagnostics to your advantage and so i'll just continue with kind of the weight loss example even though i think diagnostics can apply to any goal that you have um but like for example if your goal is to lose weight here in some capacity then weighing yourself in some matter of consistency i think is important i'm a huge proponent of weighing yourself every day so that you get a weekly average instead of just once a week where it's just like a snap shot of how it is in that moment but if you're weighing yourself every day then that's one diagnostic point that you have and then you are tracking calories in theory you should be so now that's another diagnostic that you have okay my body weight is trending down i'm eating x number of calories okay my body weight stopped turning down maybe i need to to reduce the calories or maybe you need to add steps and so there's there's this third component it's it's your body weight it's your calories and it's the amount of movement that you get and so there's kind of these different these two different levers you can pull and so when the point comes where say the scale gets sticky for two weeks or whatever you have decided is the number that's reasonable then you have to pull a lever and so is that lever going to be a further reduction in calories or an increase in steps or movement additional cardio or whatever and so this then plays into my third one which is the role of cardio that was and i think that we can look at the research by ponsor over the years and see that there's some pretty clear indications that energy compensation is a real thing and so what he's pretty much demonstrated over a number of studies in the last six seven years is that if you're at maintenance or in a surplus and you do cardio you're essentially going to get credit in air quotes for all of the calories that you burn during that cardiosession so say you go out and you run three miles and you think you burn five hundred calories if you're eating it maintenance or surplus then you probably burn five hundred calories if you're in a deficit our bodies actually compensate against the energy that you burn and so you you may get credit air quotes for only three hundred calories despite the fact that you ran the same distance and the same amount of time that burned you five hundred calories when you were in a surplus and so for that reas and i think that cardio is just an extremely inefficient lever for you to pull it's one that you may in fact need to pull but if you can if you're in a position to pull calories out that is almost always going to be a more effective intervention than adding additional cardio thoughts on that

[aaron_straker]: 56:57

that right there like your last sentence it's the biggest like

[bryan_boorstein]: 57:03

oh

[aaron_straker]: 57:03

fallacy in the fitness space is everyone's like and i got to get my don't don't get me wrong i fucking love lifting weights it's my absolute favorite thing in the world to do love it so many people live in they die on that hill not realizing that for a time investment standpoint the nutrition will move the needle so much further and a mean t's a fantastic example like to go out and now run i know we're making this number up but to go out and run three miles for three hundred calories right that's assume you're in decent shape right like to be completely honest i don't think i could go out there and run three eight minute miles i don't think i could go out there and run three nine minute miles i don't think i could do it you

[bryan_boorstein]: 57:55

oh

[aaron_straker]: 57:55

know that's what about thirty minutes right of a very hard where i have fucking fran lung my heart's beating out of my chest i feel awful miserable yeah what else i could do is swap my life whole grant or my whole week poster normal poster for like spaghetti squash

[bryan_boorstein]: 58:18

yeah

[aaron_straker]: 58:19

there's those calories

[bryan_boorstein]: 58:21

yeah

[aaron_straker]: 58:21

and my volume of food and satiety goes up so that's where

[bryan_boorstein]: 58:25

right

[aaron_straker]: 58:25

it's like knowing how to play the game or hiring someone who knows how to play the game like you can from a time and investment go further with a seemingly less miserable investment like unless you love boston can't go without it which

[bryan_boorstein]: 58:40

m

[aaron_straker]: 58:41

in that case you're going to have to take the little fat

[bryan_boorstein]: 58:42

m

[aaron_straker]: 58:42

approach

[bryan_boorstein]: 58:44

yeah

[aaron_straker]: 58:44

yeah

[bryan_boorstein]: 58:45

totally and that's that's also an option like yeah so you love posticgrate

[aaron_straker]: 58:48

ah

[bryan_boorstein]: 58:48

well you're going to have to do it without like butter or oil or a lean cut of meat with it like like maybe go spigetti squash and you can have a flay or try tip or something or you go

[aaron_straker]: 59:01

hm

[bryan_boorstein]: 59:02

with like the alternative

[aaron_straker]: 59:03

oh

[bryan_boorstein]: 59:03

and you have to have like super lean chicken breast or you know turkeeper there something on those lines so um no i think that's really well said and i feel like i had another point on the cardio thing and oh yeah yeah i remember what my other point was so the other down stream effect of doing cardio like what aron described like if you go out and you run three miles and it's like a relatively hard effort hey hey honey you got to go so if you do a moderately hard effort of cardio

[aaron_straker]: 59:35

yeah

[bryan_boorstein]: 59:35

then that's

[aaron_straker]: 59:36

yeah

[bryan_boorstein]: 59:36

going to have downstream effects on the quality of your weight training set and whether you know directly it's probably your your legs like you're going to perform worse on your squatting movements and your leg extensions like curls and stuff like that but it could even have effects just on your weight training in general as it's an additional stresser and puts you into a catabolic state where you're already in this like super catabolic state because you're dieting and you're in a chloric deficit and then doing cardio just puts you into a higher stress state even so i could see that you know having a number of trickle down negative effects

[aaron_straker]: 1:00:11

yeah i mean same thing

[bryan_boorstein]: 1:00:13

yeah

[aaron_straker]: 1:00:13

there and to

[bryan_boorstein]: 1:00:14

oh

[aaron_straker]: 1:00:14

kind of like wrap up in the end here don't want it to seem like we're kind of bash and card or anything by any stretch of the imagination

[bryan_boorstein]: 1:00:20

yeah

[aaron_straker]: 1:00:21

because for first and for most getting to a healthy standpoint is going to have kind of inherent benefits on your body composition fat law school anyway

[bryan_boorstein]: 1:00:32

okay

[aaron_straker]: 1:00:32

but just when push comes to shove not overdoing it on that front and understanding some of the limitations there

[bryan_boorstein]: 1:00:39

yep

[aaron_straker]: 1:00:41

anything else on the back end of this one brian

[bryan_boorstein]: 1:00:44

i think that that wraps it up man

[aaron_straker]: 1:00:46

all right fantastic so as always guys thank you for listening brian and i wish you all success in your efforts

[bryan_boorstein]: 1:00:53

ah

[aaron_straker]: 1:00:54

this year as with all years will be talking to you guys next week yeah