Barbell Shrugged - 46- Weight Loss Myths, The Best Methods for Getting Lean for CrossFit

Episode Date: February 6, 2013

On this episode of the Barbell Shrugged podcast Mike, Chris, and Doug bust some myths about losing weight, discuss the science behind getting lean, and some of the best ways to lose body fat. Like us on Facebook - http://www.facebook.com/BarbellShruggedPodcast Follow us on Twitter - @BarbellShrugged Sign up for our Newsletter - http://www.FITR.tv For Free Video on The Top 7 Snatch Mistakes visit - http://forms.aweber.com/form/14/989039414.htm Want to get stronger?  Watch our strength seminar - http://fitr.tv/collections/seminars/products/simple-strength-seminar Want to gain more mobility? Watch our mobility seminar- http://fitr.tv/collections/seminars/products/maximum-mobility Want to get leaner and increase your energy? Watch our nutrition course- http://fitr.tv/collections/seminars/products/faction-foods-nutrition-course To watch the Barbell Shrugged Podcast visit - http://fitr.tv/blogs/barbell-shrugged For free CrossFit exercise technique videos visit- http://fitr.tv/blogs/fitr-tv For answers to more CrossFit related questions visit- http://fitr.tv/blogs/the-daily-bs

yo this is ctp and you're listening to the barbell shrug podcast the number one strength and conditioning podcast for crossfitter if you want to check out the video version which you should go to fitter.tv and watch that because it's way cooler than just listening. And how do you spell fitter.tv there, Mr. Bledsoe? F-I-T-R.TV. He's a good speller. All right, while you're there, definitely go and sign up for the newsletter. As part of signing up for the newsletter, you'll get a video that Mike made where he shows you the top seven snatch mistakes that you're probably making that are keeping you

from hitting that next PR and lifting some big weight. Yeah. Look at the seminars, tune into the show, and get ready to become a more awesomer version of you. We give you the tools you need to succeed. You become a tool. Welcome to Barbell Shrugged. I'm Mike Bledsoe here with Doug Larson and Chris Moore.

Chris Moore is the hip shooter of the show. I shoot from my hip. I say what occurs to me and I don't edit myself. As made apparent from last episode. Hashtag masturbation. That's right. This show is brought to you by Faction Foods Nutrition Course. You can

go to the Barbell Shrugged website, click on shop, go there and get Doug's eight-part seminar to teach you how to not only what eating paleo is, but how to implement it in your life

so you're successful. I do break it down and make it very, very easy to figure out what to do in the real world, not just learning obscure concepts about science and stuff that doesn't have very much application. Yeah, screw that shit. Yeah, I try to break it down and just say, hey, eat like this, cook meals like this, organize your kitchen like this, and just tell you what to do. And you'll be a high performer. You'll be sexy and lean.

You'll see those little lines. You'll promise people that they'll get those little Brad Pitt lines in their groin. I'll buy that if you can promise me that. Yeah. Make sure to check us out on iTunes. Give us a five-star rating if you don't mind. People have been doing a lot of that lately, and that's pretty cool. And I feel good about doing it, it too we're not just pressuring them

I promise you will feel good about your decision to go over there and leave us a 5 star rating we've got hundreds we have hundreds? no way I was told we have a lot but I didn't know it was like that every time you do it we will zing out with our brains karma to you

positive karma exactly well you'll do the karma I'll do the zen you do it, we will zing out with our brains karma to you. Positive karma. Back to you. Exactly. That's right. Yeah. Well, you'll do the karma. I'll do the zen. Whoa. Yeah, so head over to iTunes. Check that out. Really appreciate that. So we're up

to the 14th. Ranked 14th. In the world in podcasts? In the whole world. The only podcast better than ours is Ricky Gervais' podcasts because he's good. But other than that, there's no podcast in the world in podcasts? In the whole world. The only podcast better than ours is Ricky Gervais' podcasts because he's good. But other than that, there's no podcast in the world that's better than our podcast. None.

People are going to start naming off podcasts now that are better than ours. Ricky Gervais and the one you named. Other than that, none are better. Other than that, those 10, the one that Ricky Gervais does, and then ours are the best. Pretty soon we get to the number 14th on the fitness list. On the fitness and health list, we're 14th best, and that's just it.

Now we get down to the truth. Next month. Wait, not next month. This month. This month. In 10 days. So this will post on Wednesday. So in 10 days, This will post on Wednesday.

In 10 days, we will be at the Garage Games 1 event. There's going to be an expo where they're going to have a lot of guests coming to talk. The three of us are all going to be there to talk as well. Doug is going to go fairly early in the day to talk about recovery. I think I'm going first. Talking about recovery and then maybe

a little bit about soft tissue work and self-massage at the very end with Mike McGoldrick, the owner of Mobility Kits. Self-massage. Nothing better than that. Hashtag good. Is that Saturday morning? You're going first, right? I'm going first from what I know, yeah.

I think I'm going around noon. Are we sort of all together coming after each other? I don't know. I'm going to intro you also. I think you're going to spread us out a little bit. And Chris is talking about? Oh, me. Yes, you.

I'm leading off with a catchy story and illustration like I always do. And it seems like it has nothing to do with what I'm talking about, but it does. So when you're there, just bear with me. But the talk will be entitled Bottom Up. So I'm going to talk about, we make progression and all things, but how we go from where we're at to where we want to go. So making progress in training, but also having,

getting more out of the experience of training, Chris is learning more. Chris's talks are like mystery thrillers. At the beginning of the movie, like what is going on? I'm so confused. Halfway. You're like,

man, I'm even more confused. And at the end, you're like, Oh my God, it all makes sense. It's like mind blown. No, you're gonna, you're I'm even more confused. At the end, you're like, oh my god, it all makes sense. It's like mind-blown. You're going to love it.

Even if you go, what the fuck is Chris talking about? You're going to love what I'm talking about. Go ahead and make that bold promise right now. I'm making a proclamation. Hashtag proclamation. If you don't like what he talked about, he'll give you your money back. They don't have to pay you. He's like, whoa, I didn't say that.

If you don't like what I had to talk about, come up to me afterwards and say, look, Chris, I walked all the way down here from the other side of the building. And I sat here. And I didn't like what you talked about. And I'll go, look, I'm sorry. I'll give you $2 out of my billful and I'll hug you. I'll say, next time this happens, I'll do better. I'm sorry. I'll do that to every person who doesn't like it.

And if you do like it, then I'll still give you a hug. I'll give a lot of hugs. I'm a hugger. Free love, man. Excellent. I'll be talking, I think, later in the day, Saturday evening, about how to run a CrossFit box, how we do it. Give you a lot of suggestions. I'm going to tell you some exact how-to do things to help bring new members in.

Don't make it boring. Yeah, it won't be boring. It'll be fun. You'll be inspired by the end. Or you'll be very uninspired. And we're shooting a show there. One or the other. One of the two.

We're going to be shooting this show, grabbing people, talking about all kinds of awesome stuff. I don't know what yet. Yep. So we're going to have a boot there. We're going to be shooting some podcasts while we're there with some famous CrossFit athletes. So we'll be bringing them on. Sounds like a blast. Hopefully they'll be entertaining.

If not, then we'll stop talking to them. We just won't publish it. Yeah, we'll just scrap it. Anyways, what did we get talking about today? Today, oh yeah. This is a good one. Last time we talked, I don't know how we've gone 45, this is 46 episodes and we haven't discussed this topic.

It's incredible that we've overlooked this. Maybe we danced around it a little bit. Yeah, I think it's come up here and there. But last week we went over how to gain weight and muscle mass. So it seems appropriate that this week we're going to talk about getting leaner and how to do that. And I think one of the things that kind of drove us towards this topic is we're getting asked pretty frequently, like, you know, what exercises are best to get leaner? You know, people are asking, you know, I've got body fat. I'm holding it in this part of my body. What do I need to do? Or they're saying, you know, what exercises are going to work the best?

And I don't know. I think we're going to try and cover that today and get all that hammered out. We're going to talk about it. Yeah. You'll learn something. Have you ever had any big weight swings? I've, yeah, big weight swings. Yeah, big swings in body weight.

Like you got to lose 30 pounds in two months. I think, yeah, maybe 20 pounds over, you know. I think that's the biggest swings I've made. In your hour. Excluding weight cutting, which, okay, so I want to clear that out real quick or clear that up. So if we refer to getting leaner, that means like dieting down and losing body fat. A chronic adaptation. Usually what I, I don't know about you guys, but I know Doug, I think he's on the same page as I am.

When we start using the words cutting weight, we're usually referring to the week leading up to a competition where you have to get into a weight class, and that involves dehydration and all that kind of stuff. That's not actually losing body fat and getting leaner. That is just getting your weight down so you can weigh at a certain, certain it's temporarily turning yourself into beef jerky, which is not a long-term strategy for being happy and healthy. Yeah. So, you know,

things like sauna suits and stuff like that kind of fall into that category of cutting weight, not actually getting leaner. Um, so yeah, the, the big swings I've made, yeah, I've been up, I've been up to maybe 200 pounds,

and then I've had to try to lean back down around 170 depending on. Yeah, I'm a small guy. 30-pound swings for me is big. I know Doug's made some big swings. What have you done? Well, Doug's got a lot of experience with his fighting. Yeah, Doug's actually probably made more swings than I have. You're a master at swinging.

A master swinger yeah i've been up to up to 210 215 and then back down to to 185 ish and then usually i cut water weight down to 170 to weigh in for my fight so i'll make a make a 45 pound swing that the biggest swing ever made was like right around 45 pounds and it probably took me six to eight weeks to make that big swing. But granted, a third of that was water weight on the very last day. I wouldn't recommend it. It's not very fun, but it's doable. At this point in the show, I want to make a proposition to the audience. I am not actually the leanest guy.

I know you're going to be surprised by that. There's iTunes listeners that have never seen any of this. Yeah, I know. But, okay, so let me just say this up front. He's so shredded. If you're only a listener. That's right. Okay, picture in your mind an iTunes listener.

Exceptionally handsome man. Looks like his head was always meant to be bald. He was destined for it. Chiseled physique from shoulders up and thighs down. So right now I'm like 273 pounds, which is pretty light for me. So I'm not like super shredded six-pack guy, but I am the guy here who has made the most awesomest weight swings. I think I can say this definitively.

Yes. Yes, I agree. So I played football in high school at 330 pounds. I said, this is not working. College football went down to 280. First swing, not huge. After I got through playing college football, my power thing went from 280 to 375.

It's a pretty good swing. That's swing number two. I got tired of being that. I can be leaner and be strong. This is the most impressive one. Swung down to 330, hung out there for a little while. They're like, you know what? Fuck piloting.

This is stupid. Then I went from 330 to 230. I always forget the time frame, but it was like eight months or nine months. I remember you doing that and thinking when you got down to 230, 240, I was, like, Chris looks different. At this point in time, I was, like, I was so into it that, like, Christmas Eve night, I had, like, a piece of chocolate, like, cheesecake at my brother's house. And I stopped, like, this is wrong. I made a mistake. I feel like a fat pig.

I was extreme. I went to the gym and did, like, 45, 30-second intervals on the Concept 2 just to make myself focus. I was getting extreme. I went to the gym and did like 45, 30-second intervals on the Concept 2 just to make myself focus. I was getting extreme. I was like, you know what? This is not good. I want to get strong again. And like three or four months, 230, like 295. I then went back and did a year's worth of strongman competitions.

And now coming back from the time I did the Simple Strength seminar fitter tv go check it out i went from i was about three or five during that seminar and then as of now since april boom about 270 so i'm up and down baby yeah i'm like a roller coaster i remember when you went down 240 i was gone for like the last five months of that and i came back and you were like a whole different person i came back like last time i saw you were 300 pounds and then all of a sudden you're 240 when i came i came back into town like you didn't even look like you it was crazy and i'll say it's like we all have these lessons of like how to get leaner but also preserve the things you don't want to lose so you don't want to sacrifice everything else for the sake of just chasing getting leaner there's some things you can do to get lean the right way i think it's probably what we're going to deliver to you today yeah and a little little note there

is uh we've all made some pretty big swings and several times over and a lot of times people ask you know why is it so easy for you to do this it's like actually doing it more frequently does make it easier like you figure out exactly what works and what doesn't and you just kind of i mean it's just like anything else you know it's it's with practice you get better at it yeah that it's really important to us we work hard at it that's part of the top secret tip right there for you if it's important here you'll put a lot of effort behind it something's really helped me is graphing my weight like oh yeah yeah i wake up every day i weigh myself and i i get on my phone and i i punch in a number and it graphs it automatically how long have you been graphing your weight i know it's been a long

time i'm graphing my weight for like seven years like every day for seven years there's probably missing every other day sometimes sometimes i miss a few listeners what a graph is like think back to algebra a graph like time points yeah you can see it going up and down doug uses a excel spreadsheet and he just puts the number in, and he's got the graphs that track it. And that's something I do with some of the athletes that I coach is I give them a graph that we share on Google Docs, and so we can watch their weight.

We watch some other values as well, but that's one of those things we do watch. Constantly monitoring. One reason I like it is because you don't know. You can find some interesting things there if you're always tracking it. Sometimes people ignore their weight for a long time and that can be good. That can be good for a lot of people, especially if they get hung up on it a lot. But if you're tracking it, then you know, well, I can squat this much when I weigh this much, but I know that if I lose 10 pounds, then that totally goes. Oh, you need to remind yourself too that it's okay that you weigh a certain thing here,

and then you may weigh more that night or the next day. But your weight's going up and down and fluctuating. So over time, you can see it's going either up if you're gaining or going down. Yeah, the important part is to weigh yourself at the same exact time of day every time. And the thing that makes the most sense is, like Doug does, first thing in the morning before you do anything. And that's how you're going to get the most consistent results because, yeah, if I weigh in the morning, I might be 172 pounds,

and in the evening I'll be 178. It depends on what I did that day and what I ate and what you excreted from your body. That's right. People call me all the time and they're like, I gained like five pounds. And I'm like, well, when was the last time you weighed yourself? They're like two weeks ago. I'm like, uh, I don't know.

Like that could be a fluctuation. I fluctuate five pounds, but I fluctuated up to like eight pounds in a day. And I'm super consistent. Like I wake up, I go to the bathroom, I weigh myself naked. Then I get a drink of water. I get in the shower. And like, that's what I do like every day. And still it fluctuates your life for five, six pounds. the audience listen to me your life is not a straight line forget

about it your strength is not going to be consistent every single time you try to test it your diet your weight your your mood your your everything is going to be fluctuating it's okay it's normal everything will not be as you expect it to be when you expect it to be there. Get used to it. True that. Just plot it out, man. Just plot out your life, bro. One of the things, one of the, another thing is, uh, that we've been hit up with on Facebook and on Twitter is, you know, people were talking about, uh, you know, I need to do, I can't do this certain exercise. Uh, how do I get leaner? You know know if i can't run or something like that so we're going to talk about how to get leaner when maybe you're limited on on the type of exercises you can do like if you can't do cardio then then what's what are your options or we'll

talk about how to get leaner with just a barbell yeah and maybe what you do you think is not going to make you lean up it really could be one of the most effective things just you know like heavy olympic lifting training is probably a good way to get it is this going to make you lean up, it really could be one of the most effective things. Just, you know, like heavy Olympic lifting training is probably a good way to get, it is a misconception about what you have to do in order to get lean. I think a lot of people are like, Oh, if I can't get on a rower or I can't run or I can't jump rope, then how am I going to lose fat?

How's that going to work? So, well, the leanest I've ever been, all I did was barbell work and that was it. No cardio. That's a big debate in the bodybuilding community like some guys do cardio to get lean and other guys just keep lifting heavy weights

and they diet themselves down and both both parties kind of have similar results like I think just for me just lifting weights and dieting downs always been how I've done it yeah I still train for speed strength and power and if I want to be 170 then I just and power. And if I want to be 170, then I just die down to 170. If I want to be 215, then I just eat more food and I build up to 215, maintain my strength the whole time. Mathematical now. Yeah. I mean, really, especially with the graphs, like I'll say I need to be 170 on this day and I'll plot a regression. And then when I, when I, when I put my weight in, I'll see if I'm above or below the regression leading to the weight that I need to be on a certain day.

And I know, and I know exactly where, where I'm at. I never get off track. You do this. You see yourself in the future where you want to be. You see yourself holding, cupping and nurturing your goal.

You've attained it. You've attained it. You're feeling the feeling and you say, right, how do I get to where I want to be? You've attained it. You've attained it. You're feeling the feeling and you say, right, how do I get to where I want to be? You plot the line and every day you take a little step towards that goal. And before you know it, before you know it, you find yourself there. Your dream becomes a reality. This is going to be your whole talk at the garage games. Two hours of that. How to obtain dreams dream weaving by chris moore all right okay so so we're gonna move on to kind of what to do here in a little bit um before we get into that what

are the kind of like the common misconceptions about like how to get lean how do people do it wrong oh uh yeah i think people will do it wrong because they think they have to go put in uh they have to go jogging or rowing or swimming. You know, the big, I think the biggest misconception is that cardio is the way to burn fat, you know, and, and, you know, the reason behind that has to do with, you know, the whole idea that you're burning a higher percentage of fat and, you know, they're not talking about, they're not thinking about like total calories burned and all that kind of stuff. Yeah, we could dig into that.

So here, overall for your metabolism, here's how you burn calories. There's generally three ways. There's your resting metabolic rate, which basically correlates to how much muscle mass you have. That's what you burn just being alive, right? Yeah, that's what you burn just being alive. That's like 60% to 70% of the calories you burn is just from being alive and awake. How would you measure that? I mean there's ways to measure resting.

Yeah, the way they – Basal metabolic rate or whatever you want to call it. Yeah, usually what they do is whenever they measure how many calories you're burning, they're measuring the gas exchange, how much oxygen you're breathing in, how much CO2 you're breathing out. So usually what you do is you go to a lab. They put a tube in your mouth that's hooked up to some machines that can measure that stuff, and then you just sit there like this. You dramatically breathe in and out. You try not to move for however long. We'll say 10 minutes and then they basically expand that to the whole rest of your day.

It's also like you can put a big bag over your head and lay on a table, right? And just kind of sit there and chill out. The one that I've seen is, yeah, you lay down and they put like this dome over your head. Yeah. And you just got to lay there. And it's pretty cool. You just don't do anything. Just lay there.

I don't know how long they have to test that. Anyway, sorry, I got off track. I don't know how long you have to test it for. It's pretty fascinating to just know what your basal metabolic rate would be. But anyways. Yeah, they figure out how many calories you burn per minute from just kind of being alive and awake and relaxed. And then they can extrapolate that to the rest of the day. And then you got a bunch of other factors with how much alive and awake and relaxed. And then they can extrapolate that to the rest of the day. And then you've got a bunch of other factors with,

with how much activity you do and whatnot, but that's just trying to figure out how much or how many calories you would burn from just being alive. If you don't train at all in a 24 hour period, how many calories you would burn. That's kind of like your basal metabolic rate. And so that's kind of the first and most important one. And like I said,

the biggest correlation between your resting metabolic rate occurs with muscle mass more muscle mass means you burn more calories from just being alive so strength training is a big component to losing weight because that's more tissue from which you burn calories and burn fat you burn fat in your muscles so if you have more muscle you can burn more fat so when my wife is getting mad at me she goes why is it you can get leaner so much faster i'm like i've got like a big shredded awesome handsome man. I've got so much muscle that, you know, it just... I'm so yoked and huge that I can't help

but be shredded. I can't help but just burn fat, like, you know, relentlessly. She says something. I think she's yelling at you. I'm like, all you gotta do is put on a ton of muscle and you'll be good to go. That's a good point because if you follow the path towards, well, I want to get lean, so I'm going to just obsessively do some cardio. I'm going to go on the nothing but celery stalks diet.

I'm going to push, push, push. You're doing a lot of stuff and you're not eating a lot of food. You don't have a lot of energy to do efficient, high power, high force strength training. So pretty soon what you're getting into is a sort of a metabolically hormonally, not very optimal situation. You get weaker, you get slower, you're going to lose a lot of muscle mass. You're living a lifestyle that can't be sustained. You're waking up at 5am and doing an hour of whatever you're trying to do or what have you. You're eating a weird diet.

You fall off. You lose the drive to keep this lifestyle up. You get terrible results. You go back to your ways. You eat a bunch of food. Your insulin response is huge. You end up being fatter than you were before. I mean, how many times have you seen that play out with people?

Yeah, up and down, yo-yo diet. Yeah, some people don't go to all those extremes, but when they do up the cardio and they think that I'll just add this to what I'm doing now with my strength training, I'll get the leaner thing and I'll cut out some food better. It's, it's not, it's like,

that's one thing I've done in my training recently is like, I don't, I did a little cross experiment from like May to July doing wads, getting crushed, having Mike McGoldrick scream at me. Not very fun, really. But watching Mike scream at you

as you did Karen was fantastic. God, that was not fun. Like, I did like three wall ball shots. I'm tired. So that leaves 147. Karen has 150

wall ball shots for time. And McGoldrick starts yelling at me, come on, man. Come on, you can do it. You can do it. For like the next however long. I go, Jesus, man. I'm already time. And McGordy starts yelling at me, come on, man. Come on, you can do it. You can do it. For like the next however long. I go, Jesus, man, I'm already tired.

And he's like, okay, that's 10. You only have 140 more to go. Let's go. That doesn't seem like a motivating thing to me. You only have 140 to go. You've done 10. You're exhausted. I was doing a filthy 50 the other day.

I was on burpee too. And he popped over. Let's go, man. So now I've gotten even, so I made progress. I dropped down to like two, two 92 87 or something. But then since then I'm eating more about my protein. Like every night I'm eating like almost a whole bar of dark chocolate. I'm not very proud of it, but anyway,

but my training is a little bit more frequent with barbell work, and I'm not doing wads. I'm still – that trajectory, that regression like Doug's saying is pointed down still. So it's a big lesson. Like in a practical world, if you want to be strong and preserve muscle mass and get leaner, there is a clear path to it. It's probably a lot simpler than you think. It fights against these myths. Right. think yeah and fights against these these myths right and i'll yeah and one of the things i want to get back to is like the the resting metabolic rate is the one thing you look at for burning fat

what's so what's the others oh the three parts of your metabolism so that was the first part the reason i brought that up is because you said that one of the misconceptions was um that it's kind of all about burning burning calories and you burn a higher percentage of fat when you're doing low intensity exercise, which that's why when you jump on the, the, what's it called? Elliptical machine. They got the elliptical and they've got this graph, you know, you're in a fat burning zone. And I think that, I think just having that chart and exposing anyone, any chick who's like jumping on the elliptical to try and burn some fat, they see that chart and go, Oh, I gotta be in that range. And that's going to be the most beneficialical to try and burn some fat. They see that chart and go, oh, I got to be in that range.

And that's going to be the most beneficial for burning fat. Stupid. Right. The misconception there is that. Naive. Maybe not stupid, just naive. Yeah, they just don't know it better. Silly and naive.

It's kind of silly. It helps sell those machines. I'll give it that. But the reason that's not quite 100% correct in the long term is there is a fat burning zone. There's a point where if you're sleeping, you might be burning one or two calories per minute. And it's going to be a super high percentage of fat because that's as low as an intensity as you can get is taking a nap. Well, we want to cover that. Like the lower the intensity, we want to talk about different types of fuel? No, it's not going to going down that path quite yet.

But here, I'll finish this thought and maybe it'll make sense. So at a super low intensity, you're burning a very high percentage of those calories. But you're not burning very many calories. So if you're burning two calories a minute at 80% fat, that's 1.6 calories of fat. If you run a full speed sprint, maybe you burn 30 calories a minute, but it's 90% carbohydrates. Well, that's still 10% fat, and that's more fat during that sprint than sleeping. For granted, you can't maintain a full-speed sprint for very long. So that's kind of how that works.

You burn more carbohydrates, so you can go high intensity and more fat at low intensity. At some point in the middle, you know, you can maintain a pace and, and, um, you know, keep going for a long time and you're burning something like, you know, 40 or 50% fat. And there's a peak in there somewhere where you're burning the most fat. Um, but that's only during the exercise. And so what people, the misconception is, is that if you can have the kind of that, that peak during the 20 or 40 minutes that you're on the lipical machine, then you're burning the most fat possible. But we need to think about the 24 hour day, not just the 20 or 30 minutes that you're working out.

So with the higher intensity exercise, you're going to raise your metabolism, you know, when you're for even when you're finished working out the rest of the day, if you put on muscle mass, potentially as long as you have that muscle mass and not just that 20-minute window when you're working out. So low-intensity exercise, it's easy to fall into that trap thinking I burn more fat, but it's just during the exercise. And then afterward, your metabolism goes back to normal and you're not burning more fat the rest of the day. What we want to do is burn more fat the rest of the day by doing higher-intensity activity.

One thing I tell people is we want to look at the total calories we can burn in a 24 hour period and not for the, while you're training, you know, and that's, I think, I think if you just think about the 24 hour period as a whole, it makes everything makes way more sense. Yeah. Everything about strength training, what happens during strength training? You, you lift weights and you get weaker. What?ely yeah okay yeah acutely like yeah you lift weights and you get weaker you i've never lived the weights and gotten weaker right only gotten stronger i've only gotten huge right yeah you lift weights you get weaker and then then you adapt and you and you get a little better so if you think oh you adapt uh you step on my cord oh so so what happens when you lift weights, you break that muscle tissue, you get fatigued, and you perform worse temporarily, and then you get a little bit better. So if you think about weightlifting just in the short term, it makes you weaker.

But if you think about weightlifting in the long term, it makes you stronger. Kind of the same thing with low-intensity cardio. Think about it in the short term, it burns the most calories of fat. But in the long term, it doesn't necessarily do that because your metabolism isn't raised for all the time that you're not training. You're only up for that very small amount of time that you're actually doing some low-intensity work 20, 30 an hour. Sounds like if I was the listener, I'd rewind and listen to that again because that was pretty important, what you just said. That was a big pearl. That was a nugget this big.

Actually, you all know the hierarchy of fat loss that Alan Cosgrove came up with? Sounds like a fantastic name. I've never heard of it, actually. It's a good concept. He basically breaks down exercise into three different categories. It's kind of what I've been talking about with Alex. He put a name on it. He says that the most important thing for burning fat is fixing your diet.

He kind of does the Fight Club thing where he's like, you know, first thing is diet and second thing is also diet. But then the third thing is – Right. Yeah. Nutrition is the biggest part. It really is the biggest part. You can't overlook that. Yeah.

If you aren't fixing your diet, then there's pretty much no hope for you. Just kill yourself. You can't out – diet, then there's pretty much no hope for you. Just kill yourself. You can't out, you know, it's not like you can't out train your bad diet. Yeah, the calories, you know, you can't be like, oh, I ate 500 calories and I wish I didn't. I'm going to go for a two-hour run and burn 500 calories. It just doesn't work that way, unfortunately. It's futile. Right. So the way he breaks it down is that there's three different types of exercise in this model.

There's exercise that burns calories during exercise. There's exercise that burns calories during exercise and immediately after exercise for hours or days later. And then there's exercise that burns calories during immediately afterward. And then for the long term, which basically, like I said before, when you put on muscle mass, you're going to burn some extra calories as long as you have that muscle mass. Sounds like I want option three. Yeah. So why would you do anything else besides the one that raises your metabolism for the short term, like the next few days, and for the long term? Well, there are some reasons to not only do that one single thing.

Yeah. There are some reasons to not only do that one single thing. Yeah, what he's saying is what you want to do is you want to prioritize that stuff first, and then once that's handled, you can do some of the other stuff, and then once that's handled, you can do some of the low-intensity stuff. So to put more specifics on that model, basically metabolic strength training is the one that burns calories during, immediately afterward, and for the long term so anything that's that's high intensity even if it's just like a regular bodybuilding routine since strength training is basically interval training anyway if you do a back squat for a set of 12 it might take you 50 seconds but that's max effort for 50 seconds and then you're gonna rest two minutes and

then go back and do it again and that's pretty much high intensity interval training it's just strength training yeah it is a beer weightlifter. 12 reps sounds like a lot of reps. 12 reps. That's like five times more than I normally do. At least. Well, you got 405 for a double the other day? Yes.

Yeah. In the squat? Yeah. You're so strong. 405 for a double. That's the first time I've broken 400 for more than a single rep on back squat. And I'm lighter than I have been in a while, too. So I weighed in about 173 that morning, that afternoon.

That's good. Squatted that. I think training's going well. Awesome. Doing a little bit of experimentation on myself. It's working out. Beautiful. So that's the first thing.

The metabolic strength training is the one that does all three of those things. The type of training that does just the two that doesn't necessarily put on muscle mass but burns calories during and immediately after training is pretty much interval training. If you run a 400-meter sprint as absolutely fast as you can, you take a five-minute break, and then you do it again, that type of super high-intensity interval training will burn calories during for sure, but it will also burn calories for the hours, potentially even the days after that type of exercise. An easy way to conceptualize that is if you're going to work out and all you're going to do is sprint up a flight of stairs, it might take you three to five seconds to sprint up that flight of stairs.

But after three to five seconds doesn't mean that all the benefit from that exercise is over. You're going to get to the top. You're going to walk around and you're breathing heavy. You might breathe heavy for 30 seconds or a minute. And during that time that you're breathing heavy, you're burning, you're burning more calories than you would if you were to stand there. If you're really out of shape. Sure. Yeah. Especially if you're doing repeats and whatnot. So, you know, just the time that you're breathing, you're obviously, you know, something else is going on compared to just walking around and not having run a sprint. So you're burning more calories there. Anytime you're sore, you know, it takes calories for your body to kind of remove that old damaged tissue, apply new tissue to it, you know, kind of repackage and remodel the food you ate into actual functional contractile muscle tissue.

And all that stuff takes calories so you know if you're sore for three or four or five days then you can pretty much assume that your metabolism has been raised for three or four or five days yeah you get these little teams of workers rebuilding your body it takes resource yeah it takes it takes physical energy which is calories for your body to evolve and adapt so and you so making yourself sore energy yeah especially in a low intensity environment like sitting around getting oh my god you just closed the circle my mind just went boop so what i would what i would recommend there is if you're already doing you know metabolic strength training which is more or less all crossfitters do

if you want to add a little bit of volume to your training, well, you can take a step down and do high-intensity intervals, whether you're running 400-meter sprints for time or you're pushing the prowler or you're doing airdyne sprints or row intervals. Throwing intervals on top of your strength training and your Metconning is an easy way to raise your metabolism without beating your body up too much. Yeah, that's one way to add volume to your training because a lot of the strength training is causing a lot of muscular damage. And there's only so much of that you can take before it's counterproductive. Especially if you're starting to watch what you're eating and then you're putting on a slight constriction on your calories. If you start also beating yourself up, you're not going to have success.

Yeah, you're not going to have recovery. You're not going to be able to train as often, and then you're not going to get those positive outcomes. It doesn't matter how many times you masturbate. It won't help. None whatsoever. Not in that situation. He did it again.

Trying to get Mike uncomfortable again. He was trying to get out of it. He was like, yeah, I guess. I mean, yeah, I mean, it's not what I did that time. Chris was like, but you could have, and it would have been good. Like, oh, yeah. I don't even know what we I did that time. Chris was like, you could have, and it would have been good. Like, oh, yeah. I don't even know what we're talking about anymore. It totally got me off track.

But I guess now what we lead to is that. I was going to say. I was going to say that. Go ahead. Don't do the third kind of thing. Don't sit around for three hours on a cardio machine and expect the world to come at your feet. You're going to just get really tired, and it's not going to happen to success. The only time you want to do that is if you've kind of done all the other stuff and maybe you just want to throw something else

on time maybe just you know you want you want to feel the pain of sitting on a lipical machine all afternoon and you want to waste your life if that's what you want i guess you can do it yeah whatever i mean that's probably the best time to listen to the podcast though so yeah yeah mcgoldrick will do a 30 minute row at a very casual pace on a recovery day but but he does 14 sessions a week and most of them are fucking hard sessions. Those are also actual recovery. He's doing it for a very specific reason. He's not getting his heart rate very high and stuff like that.

Yeah, so everything kind of has its place, but you want to take care of the most important stuff first. And if you're not doing the most important stuff, then there's – why would you do the one exercise or the type of exercise that only does the one thing, burning calories yeah pick the lowest hanging fruit that's right in front of your face i'll give you the biggest most immediate reward yeah biggest bang for your buck is to do metcons metabolic strength training and then get banged like we said before eating right yeah the thing is most of us have uh just a finite amount of time you know make the of it. You don't want to... Can I break into motivational Chris phase again? Use the most effective thing and then move your way back.

Your time is limited. You need to maximize your impact. Visualize your goal. Experience life to its fullest. Don't count the hours. Don't count the minutes. Achieve the dream. You said most of us are finite. I'm going to live fullest. Don't count the hours. Don't count the minutes. Achieve the dream. You said most of us are finite. What are you talking about?

I'm going to live forever. Anyways. You get that shipment of monkey pancreases from China. You're going to make a tea out of it. Don't tell people about my experimentation. All right. We're going to take a break real quick. When we get back, we're going to talk about exactly how you should train and eat to get leaner.

Is it pancreases or pancreae? Man, I don't know. Doug, help me. I want to know. Get the Googles. I'm on the break. Hey, guys. This is Rich Froning, and you're listening to Barbell Shrugged.

For the video version, go to fitter.tv. That's you making that noise. One. Break it down, Mike. Welcome back to Bob Bell Shrugged. Part two. Part two of Getting Lean. In a world where our listeners are getting leaner,

there's three men delivering knowledge. I should start laughing. Oh, we started? I'm texting. Doug is tweeting. Make sure to go check out our t-shirts. They're super pimp. Super dot, dot, dot pimp.

Yeah, they're pretty cool. We had them made out of American apparel materials. So it's a 50-50 blend. You're going to want to wear it. It's not one of those t-shirts you get when you run a 5K and you wear it once and you're like, this is total horse shit. This is not comfortable.

It's not made of the stuff that they make the things you pull out of the stall and put on the toilet. It's not made of that paper material. It's made of quality, soft, luxurious cotton. They won't rub your nipples raw and make them bleed. That's right. I promise you that. Have you had that problem?

I've had that problem. Well, I have had the problem of cheap T-shirts that feel like you're wearing a burlap sack or toilet paper. Yeah, and this is not one of those. I've got too many nice T-shirts to not wear nice T-shirts. So we will not sell anything. We will not use ourselves. We are committed to you, the listener, and the customer, and the consumer.

We will not give you toilet paper shirts. We'll deliver value to you. Your nipples are safe in our hands. You're going to run three marathons in these. No nipples bleeding. That's a real problem with the marathon runners. Get lean.

We're talking about getting lean. These shirts, if you wear them, you will appear leaner. We're talking about getting lean. These shirts, if you wear them, you will appear leaner. They're gray. Doug was making some really fascinating points about – Fascinating. Fascinating. Well, if it was useful, I wouldn't say fascinating.

It was highly useful. Highly useful points. I was going to say, there are people that it will be financially – Financeful. You'll think it's cool uh yeah let's uh pick up where you kind of left off and talking about the different types of uh metabolism is that what you're getting into the three things that kind of determine your overall metabolism so so the biggest one like i said was the resting metabolic rate that's like 60 to 70 percent of your of the calories that you burn come from that side of things.

So we ought to kind of talk about that. The other two things are the thermic effect of feeding or the thermic effect of food. That's how many calories you burn from the food that you eat. So that accounts for about maybe 10% or so. I have to stop you. Is there a such thing as a negative calorie? Well, like I eat celery and I burn more calories from eating the celery than I did from taking it in. No, probably not.

I've heard chicks say that. I'm eating nothing but negative calories. I'm like, okay, whatever. Isn't that bullshit? I've heard it's bullshit. Is it bullshit to do that? To think that way? Here's how it breaks down for the food.

Back to what I was saying. Yeah, right. Well, on that way. Here's how it breaks down for the food. Back to what I was saying. Yeah, right. No, well, on that point. So for the thermic effect of eating, if you eat protein about, you know, depending on a bunch of factors, it's going to range between, we'll say, between 6% and 8% of the calories that you take in from protein are going to get burned in the process of digesting and absorbing those calories. For carbohydrates, it's like 2% to 4%. For carbohydrates, it's like 2% to 4%. For fat, it's like 0% to 3%. So eating protein, you do burn some more calories with respect to the other nutrients, fats, and carbohydrates. But still, it's less than 10% in all cases.

So if you eat a piece of celery and it has 2 grams of carbohydrates, still it's only going to be like 3% of that that actually is used up in the process of digesting those calories. So probably not negative calories. I think that up in the process of digesting those calories. So probably not. Negative calories, I think that's like the old wives' tale. Yeah. Yeah. It's a myth. Just wanted to bust that myth for you people out there.

And by the way, like, oh, I had a successful day because the food I ate cost me more calories than I consumed that allowed my body to function the way it's supposed to function. I promise you, if that were true, you would have no energy. You'd be dead. I ate negative calories today. I'm also dead. It's great. I've never been leaner and more deader.

More deader. All right. So the thermic effect of eating, excuse me, is the second thing. And then the third one is just activity. That's the one that most people think about when they're trying to change their metabolism, just how much activity they're doing. We kind of talked about earlier, most people just think moving more and burning more calories is the way to get lean.

And that has its place, but we talked about the other types of exercise that raise your metabolism for the long term, which kind of give you more bang for your buck. So you want to stick with the metabolic strength training and the high intensity intervals rather than just going for jogs. Granted, in the grand scheme of things, I think effort and consistency are the most important things. There's tons of people out there that do go for jogs at low intensity, and they get leaner, and they lose weight. Because they're consistent. Yeah, they're consistent, and they believe it's going to work.

Really, that's one of the most important things. If you believe something's going to work and you put your heart and soul into it, then you're going to get some results off of it. Actually, kind of on that note. The power of attraction. That's right. The secret. The next book? No. That always is a stupid book.

It's a silly documentary and book. They did a study a while back on distance running, I want to say intervals, and metabolic strength training. In that particular study, the distance running had the greatest results for the people that completed the protocol. So if they completed every run as scheduled for the study those people lost the most weight but what that study was actually looking at was compliance like the the distance running people out of the 100 or so people that were supposed to do that protocol that had the highest attrition most people quit and didn't finish the program and so i'd be one to bet that most people who are doing the ultra endurance stuff aren't doing it to lose weight.

Sorry, say that again. Their motivation. They are doing it to lose weight or not? They're not doing it to lose weight. I'm not talking about the people who are like, I just wanted to achieve something in life so I wanted to run one marathon before I died, like a bucket list type thing. Usually that person is trying to improve their fitness and their health. But the ultra marathon or the one that goes, you know, on these crazy trail runs for 50 K 50 miles, a hundred miles,

their motivation is a little bit different. So they're not just trying to reach this weight loss, uh, you know, chasing the dragon, if you will. And that's probably why they're able to keep the protocol. There's crazy. They're committed and they're committed and crazy yeah yeah like the the big policy with with you know looking at distance runners is oftentimes people look at distance runners and they think well that guy's pretty thin i want to be thin i'll go run and it's the chicken or the egg thing that guy doesn't necessarily isn't necessarily thin because he runs you know he's already thin and that makes him a good runner and so he enjoys running the same way that you know if chris is a 350 pound guy and he could squat a thousand pounds well he's gonna naturally gonna gravitate towards powerlifting because that's what he's really really good at

and just because i also squat and do powerlifting doesn't mean i'm automatically going to be 350 pounds and squatting you know a thousand pounds he just you know you would you would naturally gravitate towards that the same way that someone who's 6 10 would naturally gravitate towards basketball it's just what people do. So it's easy to fall into that mindset where I want to go do what that guy's doing because I want to look like him when that might not be the thing that necessarily produces the greatest change. Bodybuilders are trying to make the biggest change in their physique, and what they do is they lift heavy weights and they diet down. And do drugs. Yeah, that wasn't that wasn't everything doug one component there but yeah

but that's their whole job their whole job is to make a big change in their physique and that's what they do and they do it for a living and when you do it for a living and your whole in your whole salary is based on how well you can do it you're going to find the thing that really works if you want to see something that's disappointing no go to a natural bodybuilding show. It's not the same. Skinny, weak guys on stage in their underwear. It's not even sexually arousing like it should be. It's just pathetic.

I showed up ready to go. Disappointed. That's the biggest reality check. Luckily, people are starting to be a little more open and honest with them bodybuilding now. That's the clearest example of what – because those guys are paying a lot of attention to diet, a lot of attention. Some are probably genetically inclined to be a little leaner and more muscular than you and I. And they're training really hard. They're doing everything that the other side is doing with the exception of one really key thing.

And it's just like a giant, ripped, bloated, puffy-faced elephant in a room. They're training really hard. They're doing everything that the other side is doing with the exception of one really key thing. It's just like a giant, ripped, bloated, puffy-faced elephant in a room. That thing is awesome drugs. Drugs are awesome. Drugs, if you want that effect, do them. You're going to have awesome times. Just long-term strategy for success and well-being is probably not the best thing to do. It's great for short-term success.

You'll be so huge. In the coffin you'll look so ripped. All right, so when you're trying to die down and get leaner, how do you change your diet? Like specifically what do you eat that's different when you're trying to get big versus when you're trying to lean up? Yeah, well, when I'm trying to get bigger, I'm usually – I bump my carbs quite a bit. I really try to increase the amount of fat I'm eating. I'm a very fat friendly person. Even when I'm getting leaner, I eat a lot of fat. I may throw in

more fat for the extra calories. Usually what I do is nowadays all I eat if I'm just trying to maintain is meat and veggies. I eat one fruit a day, like half an apple. Meat and veggies all day. Not a lot of starchy stuff, too.

So I'm not eating a lot of potatoes or anything like that. You have to consider, too, I'm a weightlifter. I'm not doing a lot of CrossFit right now. So if I was doing a lot of CrossFit with that higher volume training, I would probably have to be crushing. You'd add rice, you'd add sweet potatoes and stuff. Yeah, I'd have to add that stuff in, but I don't. So what I normally do if I'm trying to get leaner is I cut that goat milk I'm always talking about. I drink a quarter or a half gallon of goat milk. I'll cut that probably completely out.

Maybe I just reduce the amount of goat milk I'm eating post-training. And then I just make sure to stay away from anything that's sugary, any kind of grains, anything like that. Yeah, what I do is I just don't eat fruit. I don't eat starchy stuff. The only starchy stuff I consume is like during training, which is pure glucose or waxy maize, which is derived from corn or something like that.

But, yeah, I cut out anything that's like alcohol is the biggest one for me. Cause you're an alcoholic. Yeah. You struggle with that. Essentially. No, don't, don't believe that. Please.

I'm an alcoholic now. I am not an alcoholic. You masturbate a lot and you drink a lot of alcohol. This guy's got a lot of. The first step is to admit it and and then you can get past it. What about you? How do you change your diet when you're trying to lean up? Actually, I'm in the process of still learning what that all entails,

and it's sort of like a revelation that if I focus on first training, so high-frequency barbell lifts. Like now, one thing i'm doing that's different is like three or four days a week i'm doing like snatches which is very very fun and enlightening for a former power to do it's really cool uh frequent squatting uh a lot of like assistance work and that's that on the training side pretty much is taking care of everything no need for anything else on the diet side i think this this routine I've gotten in, during the week, my carbs are low. I've cut down on fruit.

I've taken your cue on that. So, like, in the morning, I'm having a shake with, I take a shake. Like, every night, I make a big-ass batch of, like, protein powder, maybe a little muscle milk thrown in there, a little coconut milk, water, branch chains. I'm really up in the branch chains, too, dude. I'm taking that cue. I'm, like, adding, like, five teaspoons in every batch of shakes. I'm just up in the branch chains too, dude. I'm taking that cue. I'm like adding five teaspoons in every batch of shakes. I'm just piling that stuff on. The DS spark

acid, a little vitamin D. I've cut out a lot of the fruit. I'm not a big fruit guy, but instead of doing a grapefruit every morning, cutting that out and just going with adding a bunch of spinach into that shake, drinking two or three of those a day and then having meat and veggies at every meal.

I've been trying to up the carbohydrate right after I've tried eating apples during and then having coconut water with my shake, and then afterwards another meat and veg meal. That seems to be working really good. I think one of the things that helped me out recently, you were talking about the fruit part, kind of reminded me of fructose. And I was doing Gatorade in my shakes for sugar for a long time that's my carbohydrate and that has fructose in it and uh i think when i cut that when i traded that out for waxy maize or glucose i actually saw a difference within a couple weeks there was like that little bit of like you know i i was maintaining the same exact body composition and as soon as i made the

switch from gatorade to waxy maize or glucose, that's when I felt like my body fat did drop like 1% to 2% pretty quickly. What about coconut water, Doug? What kind of sugar is that? This is a dumb question. I don't know. No, you know what? Actually, I don't know. I've never looked up the breakdown of the actual sugars in coconut water.

I've tried to look it up, and I had a hard time finding anything. That may be the next lead I go with. There's all these assumptions, right? You think I want to get huge. We talked about drinking a gallon of milk, but really it's not just that. It's like when you drink it. And for me, it's like, okay, I'm cutting out the carbohydrates and I'm learning when to, to, to, to, to consume them, to get the refueling I need, but to have all the energy I need. Like I don't have to have the fruit early in the day. Okay. That's a lesson learned. The next one for me is manipulating the kind and the timing of it a little bit more. It's like, yeah, I eat fruit and I want some fruit,

especially if I'm drinking like last night like seven Corvette Summers, which were delicious. CTP, I'm sorry I didn't have one. I'll make you one. I'll make you one. Tequila was flowing like wine. That's probably not good for a lean body mass whatever but yeah i mean learning that those those subtle things make a huge difference yeah come it's

coming with experience for me i'm learning okay i don't have to i'm letting go of those myths myself yeah well i i feel like i kind of left what i do to get leaner i didn't hit like the like a good summary there i basically just cut out all dairy and a lot of alcohol. Fruit toast. Dairy and alcohol are your big ones. If I cut dairy and alcohol,

I'll get leaner. My recovery gets... The dairy helps me recovery. If I just cut out the alcohol... I'll cut the alcohol first and keep the dairy because that's good for my recovery. If I want to get leaner after that, then I have to cut the dairy. But for all of you out there that are trying to get leaner and you're still drinking your milk, you know, that's –

And you're eating like five apples for breakfast. Cut that shit out. Yeah. Yeah. Getting your calories all from whole real food and not from liquids is way easier than just eating less food. Liquid calories tend to not fill you up strange yeah they're liquid yeah when i'm trying to gain weight like you know big blender bombs or super shakes or whatever you want to call them are fantastic it's the easy way to get a lot of

calories so when you're trying to lose weight it's kind of the exact opposite you want to not be crushing hundreds of calories you know in one In our Hugefication project, we'll probably share tips for how to make those blender bombs. We're going to do a lot of that. I'm not saying we're not calling it that. We haven't come up with a name for the weight gain. Project codename, codename Hugefication. Yeah, we need more suggestions. We've gotten some good ones, and we're compiling them.

Yeah, that was a program we did in the past, the Hugefication product. But for getting lean, though, timing, kinds, and keeping those kinds whole, unprocessed foods. If you spend a lot of time chewing stuff and prepping stuff, you're going to not have time to eat a bunch of bullshit, right? Yeah. What you don't want to do is drastically restrict how much food you're eating. I rarely have cravings for junk food, almost ever, because I'm always full and well-nourished but whenever i cut weight for weights four fights and i can't eat anything for an entire day for like 24 hours because like i have to weigh 170 and and i'm right now i'm 192 and it's like 20 hours like

that those are the times where you have just crazy cravings and like i get done like i just i want to eat anything so i'm literally starving. Not like I'm just kind of hungry. I'm fucking starving. I'm dying. So, yeah. I tell people, if you don't let yourself get hungry, you won't have a cheat meal. The moment you let yourself get hungry, even if it takes longer to get that bad food, that's what you're going to go for. What do you do to lean out, Doug?

You're a lean, sexy guy. Let's face facts here. He's got those lines. You've got Brad Pitt's sex lines in your groin. The sex lines, that's what they're called. I expected them personally. They're the fuck me lines. Isn't that right, Ashley? I was trying to stay a little cleaner, actually.

I didn't know what that was until my wife told me. I've been following John Berardi for a long time. He still influences how I think, even though now I'm on the paleo bandwagon. What he does is he kind of breaks meals up into two different categories. He calls them anytime meals and post-workout meals. And basically what that means is the anytime meal is basically protein and fat, and the post-workout and sometimes breakfast meals are protein and carbohydrates.

So you're always eating protein. The majority of the time you should be eating protein, vegetables, and fat. And then there's specific times, depending on your goals, that you can add carbohydrates to your meals. Generally, that's around your workout and potentially at breakfast. So you store carbohydrates in your muscles and in your liver. And if you get done training, you burned up all those carbohydrates out of your muscles. So it's okay to eat some carbohydrates to replace those carbohydrates. And then in the morning, your liver has been regulating your blood sugar all night and freeing up carbohydrates to kind of just keep you alive all night.

And so if you're trying to put on muscle mass or just perform at your best, it's okay to have a little bit of carbohydrates in the morning to kind of refill your liver. That's why eating fruit in the morning isn't necessarily such a bad thing if you're going to have it that's the best time to have it and that fruit that or that sugar that you talked about in fruit fructose can be stored in your liver right but not in your muscles so in the morning is the best time to have a little bit of fruit if you're going to eat some fruit and that's why i like to do i need to cut my fruit out when i'm training i think i mean if you're trying to drastically lose weight then maybe you want to cut it out but i'm trying to be drastic in this life so i'm definitely not saying that fruit is bad for you i'm not saying

that at all if you are single digit body fat and you want to go from eight percent to six percent then maybe you need to start cutting your fruit right if you're if you're overweight then eating fruit is probably a good thing you know you're probably overweight not from eating too much fruit but from eating a bunch of junk. I'm so fat from the apples. You know what my problem is? I eat too much fruit. Said no one ever.

That's right. Yeah. They've said it. I've heard it said. But they're wrong. Maybe that's one problem, but there's bigger problems for you. There's definitely bigger problems. Well, we kind of covered nutrition a little bit.

The other thing we're kind of leaving out, and I think we covered it real big on the recovery episode, though, is if you don't get enough rest, your body hormonally is not going to be good for losing body fat. So if you are getting four, five, six hours of sleep a night and you're not getting that eight, nine, ten 10 and your lifestyle is really stressful and you've got elevated cortisol levels when they shouldn't be elevated and all that kind of stuff. And you're stress eating. Your body is actually going to be producing more... It's going to pump up. Wait, wait a second.

Whoa! CCB, zoom in on my blood subface. Your body is actually going to be producing more... Oh, shit! Stop. It seems to be zooming on my butt's a face. Your body is actually going to be producing more. Oh, shit. We partied too hard last night. My brain is a little foggy. You're going to have more glucose.

Your body is going to produce more glucose. Well, it's not going to produce it, but it's going to release more glucose in the bloodstream. And it's going to make it really hard to get leaner if you're stressed out all the time. People are like, I'm eating right. They turn in good diet logs. I'm like, how much sleep do you get? Five hours. My work won't allow me. That's when you go, shut up.

Quit making your excuses. Take control of your life. Get it together. You slap them. You're right, coach. Thanks. I needed this. That's exactly how it goes.

Love it. to go you're right coach thanks i needed this that's exactly how it goes but if you you can't be doing all those other things right you could be weight training doing the right type of training to be eating the right type of foods and if you're not getting the right type of recovery you may not be able to reach your goal you know i've seen it many times people like i can't lose this this tiny bit right here. It's left. How do you get rid of it? You find out they're not sleeping for shit. If someone's out there and they're doing everything that we're talking about, they're doing it all right, and they have plateaued,

then they're doing it right, and it's not working. They eat meat and vegetables most of the time. They're eating good food. They're doing good exercise. They're getting enough sleep. First, you have to make sure they're doing exactly what they think they're doing. So, you know, there's a lot of people out there like, I eat 100% paleo. I'm like, oh, okay. You know, I'm like, all right, I believe you.

But why don't you fill out a three-day diet log and bring it in? And I think I've brought this up on the show before. You know, anytime I ask someone to bring me a diet log, half the time it never gets to me. You know, they go, Oh, I didn't realize I was doing that thing or I wasn't doing that thing. You know, it's like, Oh, because I was writing it down, there's a little bit of accountability there just to myself. So even if you're writing it down and you're not even going to show it to anybody, even if it's just for your own good, you know, I've had many times people like they're writing it down and you're not even going to show it to anybody, even if it's just for your own good. I've had many times people are like, they're writing it down and then they go, oh, I didn't realize I was eating a Snickers bar every single afternoon at two o'clock.

I'm like, how do you? But it happens, man. It's a habit. They do it when they're on autopilot. Most of the stuff that we do in our life is autopilot. And so like, turn your ringer off, Doug. Um, the, uh, so what ends up happening is, is they're eating a Snickers bar every day at two o'clock and they didn't realize it until they write it down.

They go, I am an idiot, but you're not an idiot. You're just a human being. And you know, you're on autopilot and that's how we get things done. Uh, so sometimes it's okay to wake up and discover that you too have been an idiot. The other thing is I've had this happen before is they fill out a diet log that they think is good. They're like, I'm doing good.

They ate McDonald's three times that day. Three times they had McDonald's meals on there. But they made a sensible selection from the healthy meal. The healthy menu. They had a parfait with granola and processed berries well that's not what i thought i thought i was doing good coach i talked to this person i go i go you know this is i can't see why this is an improvement they're like well i was

eating it five times a day oh my god good for you i was like i guess you're doing better yeah and i ate an apple i'm'm like, oh, man. It's like, all right, well. But it was weird. I didn't know how to chew it. It resisted being chewed. I didn't like it. It was so whole.

Well, I ate it, but then I threw it up. And my body had a visceral reaction to it. What were you talking about? I don't know. You were ranting. You think you were doing something the right way, but you need to outside perspective to know the truth. If you're plateauing, do that. And then do a dialogue for yourself

and then get someone to look at your dialogue, even if it's just a friend. So that's usually my first go-to thing. Someone goes, I'm plateaued. A lot of times people think they know exactly what to do and the tweak is not what they think it is. It works the other way. It's like, I'm so over-trained I need a break.

What did you do? I trained three days this week. I'm so tired. I'm over-trained. We need to define terms better. Usually how I break it down for people nutrition-wise is that first you need to focus on food quality. So eating the highest quality, most nutrient-dense food you can find, which is basically eating meat and vegetables and eating paleo.

If you have that handled, then you need to think about when you're getting your calories, nutrient timing, which is basically what I talked about a minute ago. Getting carbohydrates around your workout and potentially around breakfast. And then once you have that handled, then it's not like calories don't matter at all. They definitely matter. So then it matters how much food you're actually taking in and how many calories you're actually taking in. So your protein intake should stay relatively consistent and relatively constant.

And then if you're still not losing weight and you're doing everything else, right, you're training hard, you're sleeping well, uh, and you just need to eat less food for a period of time, then you can start bringing down the amount of fat that you eat in your anytime meals and you can start bringing down the amount of carbohydrates you're eating in your breakfast and post-workout meals.

So just ratchet down your carbs and your fat, keep your protein pretty consistent, and then track your weight by weighing yourself and graphing your weight so you can really see, even if you're fluctuating, where the trend is going. I can always see I'm up and I'm down, but I can see if the trend is going down or I can see if the trend is going up so I can see where my body weight is going. I can always see I'm up and I'm down, but I can see if the trend's going down or I can see if the trend is going up so I can see where my body weight is going. Right-click the chart. Select Add Trendline.

There you go. Just draw it magically. This is a computer tip for the day in Excel. Get on YouTube and type in How to Make a Graph in Excel if you don't know how to. It'll be a one-minute video. There's one other thing

I want to kind of throw out there that's going to maybe throw some people for a loop. But if you're somebody who's doing an extremely low-carb diet and you're doing a good bit of CrossFit, so you're training like five days a week and you're not getting a lot of carbohydrates during and after your training, there's actually something to be said for getting some carbs during that training for getting leaner. So it seems counterintuitive, especially for people who subscribe heavily to paleo and low carb. They may go, okay, every carb I eat is an opportunity for my body to store fat.

And that's simply not the case. So just as you were talking about nutritional timing, a lot of times if you're getting more sugar during and after training, it actually assists you in being leaner. For people who do subscribe to low-carb, that's kind of like, what? That doesn't make any sense. You're fighting against the dogma there. What that allows to happen is it allows you first to be able to train harder. You can do more reps, more weight, all that stuff that gets that positive

adaptation. And then it also helps you recover faster so that you can train more frequently. Something Chris was talking about, you know, the frequency and training and consistency, you know, if you're totally, if you're totally burned out and you're not recovering very well, you can't be consistent and you can't be frequent. So, you know, the, the workout shakes, you know, getting some carbohydrate during and after training allows you to train with more intensity, more frequently, and that's where you're going to get all that good stuff out. I think the idea that I did, Doug, hit on, first things first, high-quality food. I say first things first, high-quality everything. So sleep and then training. So if you're coming into the gym and you feel –

Take it to the next level. Extreme. If you come to the gym and you feel rested, recovered, you feel happy, you feel like you have a good amount of overall well-being, you come to the gym, you're having fun, you're lifting hard, you're lifting heavy weights, you're making progress, your technique is good. Every part of your life being optimal, not in a state of deprivation, not in a state of doing without, if you're eating good food and you're training high quality and you're feeling good, that's the whole ticket to getting what you want. Not like this idea of imposed torture.

I've got to do without. I have to strip away. When I want to have fun and be in the gym, I can't do that. I've got to be on this machine. I've got to be torturing myself. I've got to be depriving. That's not going to work, dude. If it does work, it's going to work for two seconds. You're going to be so fucking out of your mind that you have to be forced to change. Your body will revolt against you.

But if you're eating high-quality paleo foods, which are all awesome foods, and your training is smart, it's efficient, it's intense and short duration, you're just going to feel great all around. You're going to get what you want. And if you don't believe me, then shut up and listen to me and just do it. Just try it and see for yourself. Go in the gym and feel great. Eat a plate of food that's high quality steak and veggies and some healthy fats and just feel fucking great about it. Let it be

proved to yourself that yes, I am on the right path. Don't believe what anybody says. Try it for 30 days. Try it for 45 days and then decide for yourself. And if you don't feel better, if you don't feel better, if you don't feel empowered to capture your dreams, to experience life fulfilled,

then fuck you. I think, I think we'll just cut it off right there. That was perfect. All right. Well, uh, we're going to wrap it up so we can go watch the Super Bowl.

Yeah. And we don't know who wins yet. We don't because this is in the past. This is in the past. Yeah, we filmed this on Sunday and posted it on Wednesday. Is that all you have to say? That's it. It's plug time.

Oh, yeah. You want to plug holes with stuff? Oh, yeah. That thing we do at the end of every show. Boom. Except for the last one. Oh, yeah. I think Chris and holes with stuff? Oh, yeah, that thing we do at the end of every show. Boom, except for the last one. Oh, yeah. I think Chris and I forgot to do that.

Whatever. You may have noticed when Doug's not here, there's a little less structure to the show. Doug, what would you like to plug? I thought it was pretty entertaining there. The Facts and Foods Nutrition Course, all that stuff I talked about today, all the stuff with your metabolism and the hierarchy of fat loss and how to tweak your meals and adjust your diet for your body type. All that stuff is, is covered in a lot more detail in that program, especially on, uh,

the last couple of sessions, uh, session eight specifically talks a lot about the metabolism stuff. So if you want to learn more about, um, how to specifically tweak paleo and tweak your exercise to, to get leaner, uh, then the faction foods, nutrition course, and especially session eight, uh, goes into that inrition course, and especially session eight, goes into that in a lot of detail. Chris? Detail. Detail. Detail. Well, first, yeah, come to our talk at the Garage Games. It's going to be great. Go to my blog, because it's great, thechrismoreblog.com. Not good. It's great. Most of the days, I'm posting cool stuff for you.

You're going to love it. Simple strength seminar. If you want to get really strong and you want to understand things for yourself and make real measured progress without all the bullshit that everybody else in the world trying to feed you, then friend, you need to listen to the talk. I encourage you to do so. And then I was going to say something else. I totally just forgot it, but I want to wish you all a pleasant

week and may all your dreams come true. Perfect. Make sure to go to barbellshrug.com. That's our website. There you can see Technique WOD videos. You can search. The site is relatively easy to search to find those videos.

We have the Daily BS where we shoot a video three to five minutes long, answer a question. How do we submit questions to the Daily BS, Chris? Hashtag AskDailyBS. Hashtag AskDailyBS. Use that when you tweet to us your question, and we will get it addressed eventually. Eventually. We get a lot of questions.

We've been getting a lot of questions, so it's hard to keep up with all of them. And, yeah, make sure to go to barbellswork.com and also sign up for the newsletter so you can be up to date on everything that's going on so you don't miss out on anything. I'm really lean from here to there. Look at that.

So lean from there to there. Would you say from the shoulders up and from the knee down I have great cankles see you next week alright thanks guys