Mind Pump: Raw Fitness Truth - 1905: The 10 Types of People Who Fail at Fitness

Episode Date: September 19, 2022

In this episode Sal, Adam & Justin cover ten types of people who generally fail when attempting to become and stay fit.

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? Today's episode we talk about the 10 types of people

who fail at fitness. So these are avatars. Obviously you're probably not gonna fall perfectly into one or maybe you do, but hopefully some of this resonates with you so that you can make some changes and find long-term success with health and fitness. Now this episode is brought to you by one of our sponsors, NutriSense.

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All right, here comes the show. All right, check this out. We've been training people for a long time, and we can pretty much neatly categorize people into 10 categories of individuals who tend to fail at fitness. Chances are, if you have a tough time staying consistent, you probably fit into one of the categories

when I talk about people. It's still arrogant of us. I know. We're gonna put you in a box right now. No, the truth is, I'm not realizing you. Obviously, most people don't fit neatly in one of these, but it's in there's a lot of crossover. But, you know, having managed so many jams

and working with so many people, you tend to see trends, constant trends, especially when it comes to people who tend to struggle with being consistent with exercise and nutrition, people who tend to do the yo-yo dieting, people who tend to just have a challenge with this. And so I think an episode like this can be valuable because we'll be able to kind of narrow it down a little bit

and talk to people about, hey, if this is you, this is what you could do to help yourself out, and you're not alone, by the way, this is a lot of people fit into the these categories. No, I mean, I, I, I'm teasing, but I, I do think that everybody has a little bit of some of this in them, right? There's a lot of common themes that we've seen. Yeah, you're lying. You're lying, if you don't. I mean, I think at one point, I've had at least, I was at least three or four of these characters.

Yeah. You know what I'm saying? So I think that everybody can relate one way or another, whether you've moved on from that character or not, but at one point, you're like, I mean, this was a DM I received last week when I was in Hawaii. And I thought it was a really, another trainer, I think, sent it over and said,

hey, this would be an interesting conversation to hear you guys have. And I sent it over to Sal and Sal was like, oh, yeah, I do think that's really good. And when you wrote up the most common ones, I was just like, oh, yeah, those are spot on. I feel like it's interesting, right? I can visually remember, like, I have a person that I could totally go, oh, that person was that you know, it's funny. After, after about 10 years, you start to see patterns, a lot of patterns.

And people will come in, you'll ask them their goals, you'll talk about their fitness history, and then you start training them, and then you see these patterns develop. Okay, you're like, these other five people I've worked with before, and after you work with people for a long time, you start to kind of figure out

how to communicate to different personalities, and what works for them. And that's really what this is gonna be all all about is, you know, if you fall into one of these categories or multiple categories, we're going to talk a little bit about strategies that'll be successful for you. So let's start with the first one. And this one's pretty common. This is the chronic dieter. So this person has been on a lot of fat diets. They've got one point, Dunkito. They've gone vegan. They've got paleo.

They've done intermittent fasting. Every time a new diet comes out, they're the first ones on it. And they're always, of course, they stop after a couple of months because it doesn't work for them. Waiting for the next fat to come along, waiting for the next book

or the next way that they heard somebody lose weight for them to jump on board. Yeah, and sometimes you'll see, and they're very much of an evangelist because the last thing really worked. I lost that 15 pounds, and then it lasts for just a few weeks after a month, maybe two months, and then it just rebounds and comes right back and then onto the next. But this was just a common theme all the time. It was just, you know, people I would have always looking for that next diet or that next

sort of method that was out there promoted on talk shows that was going to help them lose all this weight again. Well, it's always extreme. It's always extreme, right? So the chronic diet hops from one extreme diet to the next extreme diet. And you know, I just recently had a conversation with somebody who was running the 75 hard. And I was explaining to her how it promotes this kind of like, you know, on-off behavior. And her attitude was like, well, who cares? In 75 days, I have this big event.

I want to look the best I can. I'm going to get after it for these 75 days and diet and then afterwards, whatever. I said, you know, the conversation that I think needs to be had that I don't remember. Well, first of all, I didn't know this in my earlier part of my career was that, you know, when we lose body fat or we lose weight on the scale, like our fat cells are shrinking, but what you don't realize is every time you put on this, this, the weight afterwards, it excessively fast, like most people do, right? They cut, cut, cut, cut, low, low, low calorie,

die, die, die, die, real hard. Get to the shape where they've been in, then they celebrate, then they go, and they eat, drink, and fall off the wagon. And that extreme falling off the wagon, going the opposite direction, actually adds fat cells. So every- So every-

So that's right. So that means every time you hop on one of these fat diets to get in shape, even if you think it's working for you, you're making it more difficult for yourself every single time you do it. Yeah. The theory behind that is that your body is trying to adapt to be able to capture energy more effectively and efficiently for the next round of starving stew and it needs to and binging right so so that's the theory behind it and it does it can make it look here's a newsflash if you lost weight and gained it all back and then some it didn't work for you

because a lot of people like know that diet worked really great for me it did why are you where you were after that diet was done well know, no, well, then it failed. A successful diet, quote unquote diet, is one that stays with you forever. I remember first seeing this when Atkins came out. That was the first time I ever seen a diet go crazy. Everybody was doing Atkins. And at the time I was a young trainer, I thought this was the coolest thing ever.

And then of course you see that fail. And then zone was next, remember zone? Zone was, oh no, it's not about no carbs, but balance carbs, 30, 30, 40 is a split. And then that, then the Mediterranean came out. And then it was keto. And then the next thing. So what's the solution for this? The solution for this is to not go on an extreme diet, to not cut entire categories or macro nutrients out of your diet, but rather to start very slow step by step and work on the behaviors that lead to successful nutrition.

What are those? I don't use food to numb myself. I don't use food because I'm sad. I don't use food like a drug. I develop a good relationship with food. I identify what makes me feel good and what doesn't make me feel good. And I'm open to that changing because life changes,

my body changes, and so then, well, the foods that make me feel good and make me feel bad change, develop that kind of a relationship, and you'll have a more balanced approach to your diet for the rest of your life. Well, I love the approach that I had with this client is I would flip the model or the idea on its head as far as what they typically would do, right? They typically would seek out the new most popular diet or whoever and they would start on this cut where I would actually encourage this client to add to the diet, which would completely blow their mind because so instead of cutting things out, add healthy food.

Right. Because what I found over years of training all types of people, when I would assess somebody's eating patterns, when I said, hey, listen, we're not going to follow a diet right now. I just want you to eat the way you eat and report it so I can dive into what you've been doing. Everybody, not some, not most, everybody, was missing somewhere. They either weren't getting enough fiber or they were over-consuming on sugar

or they were under-consuming on healthy fats or they were grossly under-eating protein. They were always missing somewhere. So there was always an opportunity in every person, no matter what their struggle was, diet wise, I always found an opportunity on, hey, you know what, instead of me telling this person to restrict the behavior they've done for so many years,

I'm actually gonna look in their diet, see an area where I can see improving the food quality they're having and add to the diet. Totally different, psychologically. Totally different, psychologically. And what I knew would happen is they would start to drop off some of those other things that aren't ideal because they're now focusing on what they need to put in them. Yeah, the most common ones would be add protein to your diet, add fiber to your diet and add water to your diet. And like you Adam, I would say, let's just hit these targets. Do those first, make those priorities

and everything else, don't worry about. And then it will kind of take care of itself. Yeah, before we move on to this is, and it falls in the same category of just, you know, some of those clients that are looking for that, that supplement, that one pill, that thing that really moved the needle the most in terms of like weight loss,

because they want to stack that on top of this like really extreme kind of dieting plan. Because like anything and everything they can do all at once because speed is really, you know, at the most importance for all this. And this was always a big battle in terms of like, you know, talking them out of like this magic pill idea of something that they're going to take to be able to produce this crazy amount of results. I do think this is a similar person. It is.

Because the magic pill person, the magic pill person is the magic diet person. They think it was, oh, that's what it was. I wasn't doing this or, oh, I wasn't taking that. That's what I need to do and then it'll all be better. And so you're right, many times the chronic diet or is also the magic pill secret, too.

Totally. This next one, this one's the one that I probably have fallen to myself the most that of all the ones we're going to talk about. And that's the overtrainer, the classic overtrainer. If some is good, more is better. If I do this workout and I get this result this fast, and that means if I do twice as much, I'll get the results twice as fast. This is the intensity of fanatic, the person that's seeking out the pain because they think the harder something feels,

the more sore they get, the more that they sweat. Well, that means it's gonna be more effective. Now, the reason why this isn't true, we've done a million and one episodes on this, so I'm not gonna get too crazy with this in terms of getting deep into the weeds, but the right dose of exercise gets your body to produce the best results. More than that gets you there slower because you actually overcome your body's ability to adapt and

to change. What determines what's too much, your current fitness level, your lifestyle, how you feel. So this can be very different. Like what's too much for me? It's going to be very different than what it may be too much for Doug or too much for somebody who's totally sedentary, right? So the overtrain or so much just is too much for me? It's gonna be very different than what it may be too much for Doug or too much for somebody who's totally sedentary, right? So the overtrain or so much just do too much for their body and slows down the results as a result of all of this or even stops the results in their tracks. This is also one of the most difficult to communicate to.

Because if you don't have a problem with getting to the gym and training hard and training hard consistently, you've seen some results. Your body will respond. You will build some muscle, you will burn some body fat, you will build some stamina, so you will have reaped some of the benefits

of training this way. And so they're one of the hardest clients to convince, I mean, I agree, I was definitely this person at one point, like, I'll never forget being the seven day week lifter plus playing basketball, doing all this activity and thinking that like, you know, the more is better, yeah, more is better. If I want to build all this muscle and get in the best shape of my life and thinking that how could reducing the activity that I'm doing, reducing the weight training days I'm doing, how could weight training days I'm doing. How could that potentially build more muscle?

That was really hard to convince me to do, but I remember what I did. And I think that that's one of these things with a proof is in the putting with this person is if you can just get them to commit to a, hey, let's just scale back a little bit and see how your body responds. And wait. And wait and show them that you're moving in the right direction and that you're not going backwards and we pull the day back. And I normally have to kind of wean them off, right? So it looks like that. So I got a seven day a week, double day or like let's just a crazy intense training person.

And I go, okay, let's go back one day and then let's do that for a couple weeks and then report to me, do you feel stronger, do you feel weaker, do you feel like you look better, you're worse and what it inevitably happens is they feel better and or look better, right? And it's like, okay, cool, we did that from scaling one day back. What happens if we scale two days back, do you think, and you slowly get them to commit to pulling back and then help them connect that, oh, wow, slowly get them to commit to pulling back and then help them connect that, oh wow,

you're continually to improve, you're getting stronger, you're feeling better and we're doing less work. Yeah, like reprogramming the associations with working, that's the real challenge, especially when you get somebody that, like very much in this category, where they know that, you know, if I work really hard,

I feel this way after the workout. Like I have this soreness, I feel like it's exhausted. Like I put the work in therefore, I'm gonna reap the reward because of that kind of work that I'm putting in and to be able to, you know, communicate as a trainer of coach that, you know, the right dose and you should actually, you know, come back to your next workout feeling

with a little bit more energy, with more strength and recovered fully. I think that's one of the biggest components that's missing in this category of a client is just that recovery aspect, you know, being able to realize like how crucial that is for you to be able to adapt and gain all of those like attributes that you're seeking out. Yeah, one of the challenges with this is if you're working out because you hate yourself,

then the overtraining is cathartic. Yeah. If you feel like you're punishing yourself, yeah, you're fat, you're ugly, you're too skinny, you're not, whatever. You go work out and you leave the gym feeling like you almost died. There's a cathartic feeling. You're punishing yourself with your workouts, but that's not how whatever, you go work out and you leave the gym feeling like you almost died, there's a cathartic feeling, you're punishing yourself with your workouts, but that's not how your body progresses. It's also a terrible long-term approach. Nobody can over train forever.

At some point, your body really starts to speak to you through injury or illness or both, and now you've lost everything. Now you can't even work out at all, and all those little results that you did get through over training are totally gone. Well, even when they do get, they may get some results,

but like think about the potential results they could have got if they were to add in the recovery and all these other aspects of it, and how much quicker they could have got there in terms of like them spinning their tires with this. There's hard and then there's effective. So just because something feels hard doesn't make it effective,

I could dig a hole with a spoon and it's going to be very hard, but it's going to be very effective. I'm not going to get very far. I could do in a much more effective way. Well, that's how you need to treat your workouts. How do I make this as effective as possible? So you may be asking, well, how do I know? Well, there's a couple of signs.

One is you should have more energy at the end of your workout than you did at the beginning of your workout. A lot of people have way less energy at the end than they did in the beginning. You should leave your workout feeling energized like you have just so much vitality and feeling amazing. The second sign is you really shouldn't feel soreness or if you do a little bit of soreness the day after. Lots of soreness or the kind of soreness that feels sort of the touch sort of the touch or that last for a day or two days that means you probably went too hard so that can look a lot of different ways depending on the individual for some people that may be a very mild looking workout for other people it's much harder your fitness level and your lifestyle determines what overtraining well you said

something else I think it's important to point out that also makes this deceiving for someone trying to figure out, am I this character? Because sometimes that feeling you get afterwards because the cortisol spike is this like energetic feel. And it's a little, it's a false signal sometimes, right? And we used to, in this category, like, so the next three categories, this conversation, I think it can fall into any of these people that we used to call

the cortisol junkies that just want that rush of energy and sometimes beating yourself up will initially give you that rush feeling of you feel accomplished and oh my God, it feels so good, I got that done. And so sometimes that can be a little deceiving on how good you feel after you. Well, there's difference.

There's like, there's like nervous, sympathetic, you know, CNS energy where you're kind of like, you're kind of hyper, a little scattered. You couldn't go to sleep if you wanted to. Whereas the good type of energy I'm talking about is you feel good, energized and calm. You feel calm and energized. Like, wow, I feel really good. That's different than the stymed out cortisol, you know, surging through my veins. Which is hard for people to distinguish the difference between that because both have this kind of positive feedback loop to it, right? Like,

this that's over. I just got a hard workout in. I'm sweating like crazy. I feel all am. I survived. Yeah, right. And they do. Oh, man, I feel so accomplished. And so they get this like, oh, okay, that's how you're supposed to feel after a workout. What you're describing, this kind of almost relaxing, calming feeling that you should have when you get out of the workout, I don't, I think very few people know

how to target that feeling. Yeah, well, I tell you what, you aim for the cortisol afterwards. You keep pushing that hard enough, and eventually that'll be gone too. Eventually, you'll be like, why can't I perform like I used to? Why is this, oh my God, I'm dragging.

Well, now you know for sure that you've definitely gone. Which, by the way, this same character also tends to be the character that keeps pushing the caffeine. It's because more and more. You need more and more to get up for those hard workouts and to get that same feeling of ampt and everything like that. And so if you're the person who started off having a cup of coffee, then you were having two,

then you're having three, now you're having that plus a pre workout, then you go into the 400 milligram pre workout, like that's normally a sign that you're following in this category also. This next one is the group exercise. So this is the individual that just hates working out alone. Only likes to do workouts if it's in a group setting with a group instructor and they tend to not always but they tend to move from group exercise type to group exercise type. So now it's my power yoga and then no now it's my Pilates and now it's my

aerobics and now it's my boot camp or my orange theory fitness. This person doesn't understand how to get either self motivated or develop that discipline and for them it's about seeking out, it tends to be seeking out the next fun class that they could do and this is characterized by the on off the wagon type mentality where they show up to a class very consistently, then they slowly drop off and they stop for a long time and then they get back on and then repeat themselves. I feel like there's two subcategories within the group exercise. I think there's one category that is drawn to the community and the social aspect and that's literally the main, I remember experiencing this first hand

coaching Orange Theory for two years. You have the people that are there for the community. Like, that's, I come there, it's a good excuse to move and I get to see my girls, I'm gonna go have lunch afterwards. And then you have the other category of people that think this is what's best for them and they're really afraid to go by themselves. They're afraid to do it alone

because they don't know what to do. They're not sure. And being led by somebody in a group setting where everybody is following, has this comfort level of like, I must be doing it right because 20 other people are doing the same thing I'm doing and there's somebody who's leading the way.

Sort of deflects their responsibility. Yes, right. On internalizing their own journey, like they just want to kind of be a part of something that's structured and like the outsource it. Like I have community behind me, you have all this like built-in sort of structure,

artificial accountability that way, so that way you don't really have to like, intrinsically deal with that yourself. Now why is this a problem? It's a huge problem because, I mean, and we talk about this, Nazim on the show that there's such an individual variance with everybody. I mean, even the same body type, same sex, same age, same goal,

is going to have a... You take two genetic twins, and one of them gets worse sleep than the other, or one of them has kids, one of them doesn't. That's right. Or their diets are different. The workouts need to be different. That's two genetic twins, let alone two, you know,

genetically different people with different goals and different background. Look, there's nothing wrong with loving your fitness community. I think that's a great thing. I've worked in gyms and mongeries. I think that's phenomenal. But what happens in this category of people

is they fail to develop a personal relationship with fitness. Why is that important? When we're talking long term success, your relationship with fitness has Why is that important? When we're talking long term success, your relationship with fitness has to be a personal one because your fitness changes in mold to the context of your life. And it's something that is with you

no matter what happens, whether you travel, you have access to a gym, you don't have access to a gym, that group class that you love. It's canceled. You have a kid. Yes, I can work out every day. Oh, I have kids. I can only work out twice a week or I'm stiff or I'm, now I need to do something with more,

that gives me more stamina. I have lots of energy. How do I work out now? So you have to develop this personal relationship with fitness because that's what sticks with you for the rest of your life. And if you rely entirely on group exercise, you've outsourced it, as you guys said.

And that leads to long-term failure. It leads to, I'm consistent for three months, and then I'm off for two months, and then I get back on for a month, and then I'm off again. Or longer, oftentimes people stop for two years, and you talk to people, I talk to people like this all the time, when they find out what I do for a living, oh, I used to take this class, and I was really consistent.

I did it for two years. How long ago was that? Six years ago, right? So why did you stop? You don't have this personal relationship with fitness. Well, it kind of reminds me to of meal plans in a sense and like when they'd ask me as their trainer like, what should I eat? Like tell me exactly what I need to eat, like just the details exactly. I'm like, it's just not going to work.

Like you haven't personalized this specifically to you. Like it has to follow your behavior, your patterns for this to ever be able to stick. And that's just one of those things. Like it's important. Like once you figure that out and you find that personal relationship, that's where you become a part of the community.

You can now give back to the community. Look, if your class has disappeared and that means you stop working out, there's a problem. If your gym closes down, and that means you stop working out, that means there's a problem. If you work out partner calls, you can say, I don't want to work out anymore, and you stop working out, that means there's a problem. That's where this becomes an issue. I think that's a really good point to make, so because I know of all of us, I've probably been the most aggressive with saying a couple

of years back when I said, I think all group classes should die. I remember that I offended so many people, but I mean, and I still stand behind that statement. But there is a point where does that not mean that they can't exist or you can't have a healthy relationship with it? No, I think that it's just very, very small percentage. But that's what it looks like to me. What you're alluding to right now, which is, if I have this strength training routine

that I do three days a week and then I have this group class that I'd love to take, which is yoga or maybe it's the spin on Saturdays and we all get together and I love it. And let's say it stopped. It doesn't mean I'm gonna stop my three days a week of my weight training. I think you have a very good healthy,

dynamic, and relationship with group training. If it is the cornerstone of your routine and all you know of like getting in shape is following these classes routines, you're in trouble. You are, now you're at the whims of that class. And if the class goes harder than you need or easier than you need, or it's canceled, or whatever, you're totally screwed. Alright, this next one, this is a tough, this was actually a really tough one to work with because we're not talking about somebody

who's lazy or, you know, this person likes the work hard, they know what it's like to train really hard. They typically have really good athletic genetics. This is the ex athlete. This is the person who competed at high level and high school, sometimes college, and especially ex pro-athletes. I've actually had a couple in my gyms and see this kind of firsthand. And this is tough because people equate high performance athletics with health and longevity. And I'm going to, I hate to break this to people. High performing athletics is not longevity and not health. It's high performance is not the same thing as longevity and health long-term. It's just not.

High performance is high performance. So you want to be the top basketball player, top baseball player, top football player. There's a way you train. There's a way you sacrifice your body and there's a way that you view exercising nutrition versus I'm now going to do this. I stop playing in college. I'm now in my mid 30s. I have kids. I want to get in shape. I stop playing in college. I'm now in my mid-30s. I have kids. I want to get in shape.

I want to be healthy. But all you remember is how you trained for football or how you trained for baseball or How hard you worked and whatever and you try to apply that now in your life and it just doesn't work. You either hurt yourself or It doesn't feel the same or you don't know the difference between appropriate and too much and then here's a big one You're over a lot X, you overeat a lot. X athletes tend to overeat a lot because when they were training at their particular sport, I mean, I used to train this high level polo, water polo competitor.

Water polo, they're in the pool for hours a day. And it's saying how long they tread, water. Hours a day. This guy, after when he hired me, he was like 80 pounds overweight, he had the hardest time adjusting to eating like a normal person because when he was in the pool for four hours, five hours a day, he was eating so much he had to.

Now he's got a desk job or whatever kind of job he's got, right? And it's, yes, he's putting the work in in that hour he's meeting with you, but that doesn't even like compare it all to what kind of activity levels he was at previous to that. So that has been a big battle for me with SX athletes is just perspective. Like, you know, what your lifestyle actually looks like right now

and like how we can benefit that versus like what you used to be and like what demands you used to face. Well, it's extra difficult too because they had tremendous success applying. Totally. Exercise that way, right? Like you want to be the best polo player, you want to be the best football player, you want to be best, whatever athlete, right?

There's actually a lot of value in training your body to failure and pushing beyond those limits because you, that, that is important when you are in, in playing your sport is to be able to be in that situation where, oh my god, my body feeling is going to break down and having the mental fortitude to be able to be in that situation where, oh my God, my body feels like a breakdown and having the mental fortitude to be able to push through that, that is not the best way to build muscle, that is not the best way to burn body fat, that is not the best for joint health, that is not the best for longevity at all.

It's the best to be good at your sport, that's what it is. And they had tremendous success, lifting weights and training in the gym for that sport. And normally it's been for decades, right? They've been playing since they were junior high or high school all the way through college and maybe even the professional level if you've trained some athletes like that. And getting that person to completely rethink the way they approach the gym is so difficult. It's so hard because they connect fitness

to that high performance. They can access to that high performance. Yeah, it's not just lifting, they do it that. They do work like that, they do everything. That's why it's so fucking hard is because they've, and it has served them. They've been able to take that athlete mentality, and I know Justin can totally feel relate to this, right?

You've been able to take that mentality that you've applied in sports and you've applied it to many aspects you have and it served you. Until it doesn't, that's right. And that's the issues. You wanna be able to communicate that with a client like this,

but it's so difficult to break through that because of that fact alone. It has brought them success in so many other areas, but it always comes to that harsh reality of this way that I'm applying. This isn't going to work for me. I'm going to break. Even though I didn't go as high of a level as you did in sports, I can relate to having this attitude, implying it to all aspects of my life. And I remember I had tremendous success in the work force like this. I had the attitude of run with me or get ran the fuck over. And I believed in myself so much that I was capable of doing anything that I would put

the club in my back and I would go right the goal myself and go do all the way and had lots of success for several years that way until I got so burnt out that I can't do this. And then I had to completely reinvent myself as a leader. And the irony of all of it was my job became so much easier to the later half of my career, doing half as much work and you can slap yourself like, oh, I wish I had known this.

Oh, but it's such a parallel to the training. Because it's like, all of a sudden you have this aha moment. Okay, yeah, you could grind in the gym and get some results. And yes, you may think it's working for you until it doesn't to your point. And then you have to reinvent yourself and then you find out, oh my God, there's a better way.

And when you find out, oh my God, the better way is actually half the effort, half the work, and I'm getting twice the results. You kind of have this a-ha face palm moment of like, what was I doing with that? It's only different discipline, the total. This is why you see a lot of, even professional athletes, especially athletes that have to make weight classes

like boxers and wrestlers and certain Olympic athletes, when they're done with their sport, they gain a lot of weight. They become obese many times. Look at boxers, boxers are classic for this, where they just get really obese when they stop fighting. And it's because they connect, well, if I work out, the only way I'm gonna work out

is if I'm training this way. Otherwise, it's not working. What is this leading towards? Yes. Right? There always has to be a good goal behind it. That's very specific. So the key for this person is to completely reinvent

your relationship to exercise and pain. Do it slow, take it slow, take it easy, allow yourself to slowly develop this new relationship with exercise and nutrition to where longevity is the goal. Can I do this forever? Does this feel good right now? Not what is the maximum that I can withstand, but rather what is the right dose for me

and do I feel good and yes, this feels good and can I do this forever? That's the idea with that. The next one is the exercise hater. This is the person that you talk to, and I usually don't run into these people in the gym. This is usually outside of the gym, obviously, and I talk to them and they say, what do you do?

And they say, oh, I'm a trainer or, you know, I run a gym or whatever. And I hate working out. I can't stand this. This is the point. Yeah, why do you hate this one? It sucks, it hurts, it's boring. I see you're that too all the time.

It's boring. And it's like, okay, first off, there's a million one. And I know on the podcast, we talk a lot all the time about most effective ways to work out. But at the end of the day, as long as it's appropriate, activities better than no activity.

So that's number one. So even though I may say, string trains best and this is the best, or whatever, if you just love walking or you just love cycling and so long as it's appropriate, then do that. It's much better, so much better than nothing. So that's number one.

Number one, find something you can enjoy and go and do that and do it appropriately. And then number two is learn how to enjoy exercise by viewing it as self-care. Viewing it is something I'm doing for me, not against me, or not because I'm too fat, or not because I hate myself, but rather because I care about myself.

I don't know if you order these intentionally like this or not, but I feel like this connects so well to the one we just talked about is because this is the, I think the polar opposite of that person. I think this person knows somebody like that crazy ex-athlete who trains hard hammers to show himself. I'm never gonna do that. Exactly. And they have that, they're in the same friend circle. And they see the way their ex-athlete friend benches, gets out of shape and then crushes

themselves on the gym just to lose 23 pounds and they see that and they're like, I don't want anything. I'd rather be me, not killing myself like that, having a few extra pounds, I never wanna go down that path because they view that that's what you have to do to get in shape and the communication with this person is nah, I think gotta be that difficult.

And, you know, we've talked about this on the show many times where you use examples of getting a client to just read one page of nutrition or getting a client to just commit, come to the gym and do one exercise a day or just do one, one gym day period and do a full body routine, one exercise, one set, like just getting this person to enter,

and you start so, so easy and so basic for them that they leave going like, oh man, that's it. That's all I had to do. And it's like, yeah, that's because we were doing nothing before. And now we're moving in the right direction, we can always build on this. And so I think that is the strategy for somebody who is completely well allergic to wanting to get to the gym because they think it's so grueling. Oftentimes this person hates exercise because they had a bad experience in school with either sports or they didn't get picked for teams or they weren't athletic.

So they didn't like physical activity because of that. Maybe they had made fun of or just didn't feel natural to them or because they did try working out. And it didn't like physical activity because of that, maybe they had made fun of or just didn't feel natural to them, or because they did try working out, and it didn't work. It didn't work. They put a lot of effort, they lost very little weight, or they lost the weight they gained it back, or it was very painful, or they hurt themselves.

And like, this is not for me. I'm just not a physical person. I really hate that. So I'm just not gonna do that. Well, there's so many different ways to exercise. You did it wrong before. There are right ways to do it. And it is a relationship and like all relationships

they develop over time. So start real slow, do what you're comfortable with, do what you enjoy, and then let nature take its course. What will happen is you'll slowly start to develop a better relationship and slowly find yourself doing things more consistently to the point where you start to actually enjoy it because it is self care. Look, exercise them properly improves every single aspect of

your life. Every aspect of your life will improve if you improve your health through exercise. Okay, that's a fact. So if you do it right, it's impossible to hate it unless you hate having a better life. Okay. So if you're doing exercise and hating it, you're doing something wrong. So approach it kind of the way we're talking. And then just give it time. I used to do this all, I was the master at this. I was the master at taking people who hate exercise and turning them into people who loved exercise.

And I would do what you just said. Adam, I'd say, we'll work out once a week. Is that enough? That's plenty. Let's just do once a week. Let's start with that. You don't have to take it all on at once. I would never push them to do more than that.

I would wait for them to tell me they'd want to work out more. And they always did. They always did over time. No, you hit it on the head. It's all about the experience that they have. And if you can give them this easy good win, like right out the gates and then another win and then another win. And they start to realize, okay, I can do this. These are the same people that are like,

oh, I want to go harder. Yes. Can I add weight? Yeah. And that's what you're looking for for someone like this is like, you keep it, you set the bar low, you help them hit, get these small wins and then allow them to come to you and be like,

I think I can do more or what if we did this and then you know that they're opening that door for you to give them a little bit more, a little bit more. Totally. All right right this next one This is another category that I've probably fallen into a million times which is the forever bulker So this is the person who is always trying to gain always eating and excess always lifting too heavy And it usually stems from some kind of an insecurity like they were too skinny. This was me. I was a skinny kid I always wanted to build muscle.

I was afraid of being too skinny. And so I never, ever tried to get leaner. It was always the opposite. And the problem with this is, and I use the scale and the weight and the barbell is success. So, oh, I gained two pounds. I'm moving in the right direction. Oh, I gained a pound on my bench press.

You know, it's moving in the right direction. The problem with this is you just don't progress as well or as fast and you miss out on so many other aspects of exercise nutrition because you're pushing so hard being driven by the sense of care. I'm sure there's women out there that exist in this category, but this typically is like a male thing for the most part. And like to your point, like I for sure have fallen in and out of this category quite a bit. It's just like, to me, it's the idea of dieting is like, oh, I'm going to get smaller. I'm going to get smaller and weak.

It just was so in appealing to me that I would rather be just a blob of meat than a small and tiny. It's just all psychological. You just got to work through that. Well, a lot of times this, and you think what fed into it because I was fall in this category also, is it when you're young

and you've got this roaring metabolism, you have a very active lifestyle, you're training all the time, plus you're probably doing other things outside of that super active, and you just have a hard time eating enough calories. And so it gives you that justification. I justified eating tons of ice cream and canned.

Oh, same here. A fast food. Like I was a personal trainer. Just a good calorie. That's right. I was a personal trainer for at least seven years, eating fast food every day still. And the justification for me was that I need all these calories

and look at I still have abs. And so that was like my attitude and my selling point to clients. Look, if you train then you do this then you should still be able to have McDonald's in Perky. Like literally that was like my thought process in the earlier part of my career because I had such a hard time gaining weight.

And when it comes from a place of insecurity like that, your image of yourself is so distorted that even when I started to get fat, I didn't think I was fat. I was more okay with filling my shirts out and being on the higher body fat percentage side than I ever wanted to be the 7% skinny guy who couldn't fill out his large t-shirt or whatever. So it's wild how you can get trapped in this

for a long period of time if you don't realize that you fall into this category. And one of the best things ever was challenging myself to go the opposite direction when I didn't think I ever wanted that. So that would be my thing for someone like this is like, hey, I know you wanna be bigger and I know you still wanna be bigger than where you're at now

and you're on this ball call time. But I'd like to challenge us to go on a small cut for the next six to eight weeks, and let's just see what you look like afterwards. Let's see where your strength is. Let's see how you feel, and then let's see what the ball looks like after that. And if I could just convince that person to do that,

what happened, and I know this has happened, you guys, is I lost 15 pounds pounds and people told me I was bigger. And it was like, just mind blowing thing that happened to me. I'm like, I've been on this forever bulk. I go in my first cut and I get more compliments on being big than I ever did, you know, stuffing my face for the previous, you know, 78 years or what do I thought? And that was because the definition came out

and it looked bigger to everybody else. Yes. Here's a good tip for someone like this. Fast. A fast really works effectively for the forever bulker. Like you do a 24 or 48 hour fast and then realize that your muscles didn't just melt and you start to kind of sever that relationship with food where you feel like you have to stuff your face every two hours and you're okay. That for me was a game changer. I did my first fast and I was like, oh my gosh, I think I might just be eating too much and I feel kind of good right now that I ate a little less. And then I started my first cut and I got linear same thing happen.

People said you look big, so I'll, you know, how much weight have you gained? Like I just lost eight pounds on the scale. Like, you know, what's going on? All right. So the next one is, this one's also quite common, right? It's the excuse maker. Somebody who constantly makes excuses,

why they can't get started, why they stopped, why they can't continue on their fitness journey. Usually this one's about being busy, right? Time. It's always about time, right? I don't know how much time, my schedule's too busy. You know, there's a- I have to change outfits.

There's a, yeah. Things just, I don't know if's there's a change outfits. There's a there's just a help your soul. Appreciate that. There's a really there for the people who don't have enough time there's such there definitely is a wrong way to communicate to these people and I think we all did this when we first trainers where you have someone in front of you know let's say I'm talking to Mrs. Smith and she's got two kids and maybe she works part time. And she's like, I just don't have enough time to work out. And then I used to do the whole,

we all have the same 24 hours in a day. The more time you devote to health and fitness, the more time you're going to make, the better your productivity. It's up to you to prioritize what's important type of deal. And usually that wasn't very successful, although sometimes it was, but it never kept people successful.

It's rarely successful because you're normally, so basically what you're attacking is commitment and discipline in that situation, right? By mathematically breaking down the time and the week, and basically saying, you don't have enough discipline or commitment to towards your health. And it's really insulting, because it's normally, you,

and the only time it works is when it's somebody who needs to hear the commitment and discipline conversation. It's a terrible way to tell somebody who's had a lot of success in their life being committed and disciplined in other avenues of their life, right? They have they work 12 hours a day, they file over the country, they have three kids and a marriage like they got all these things that they're juggling and they do have very little time and they've chosen to be very committed and disciplined in all these other aspects and then you're basically challenging that by throwing that in their face. Especially if you're some young, truly... Troliddling, yeah, they're success.

Yes, and I made this mistake in my... And I think this is... I'm glad you brought that point up because I see this a lot still today. It's a very calm, especially from a young trainer, to do this whole like, spiel on the amount of time that you have left and you just, who can't find three hours a week? Anybody could find three hours a week. It's very condescending.

Yeah, and it's not a successful approach. Yes. It really isn't. There is a better way to approach this challenge. Yeah, I remember when this first occurred to me, and it occurred to me because I noticed that when people started with a small amount of exercise, that if when people started with a small amount of Exercise that if they stay consistent with a small amount inevitably

They would add more inevitably they notice some benefits. I feel better. This is working for me I think I can find more time or I can walk more during the day or I could commit to another workout And they would inevitably increase their commitment or their discipline or whatever you want to call it towards Exercise so at this point is when I would people, yeah, I get you being totally busy. How much time can you right now realistically commit to exercise? And then whatever answer they give me was fine. So you've got to work with? Yeah, I have 30 minutes. No problem.

Work out 30 minutes a week or I have an hour. No problem. No work out an hour a week. In fact, I still love hearing this from people because I knew that I could essentially kind of bring them in and I knew that I would, I mean, for lack of their term, trick them. I'd say, sure, once a week is perfectly fine. And then I trained them once a week and I'd wait.

And inevitably, three months later, they would add another day or they'd add more activity. And here's the real key for this, by the way. If you're listening to this and you have lots of, you're too busy, time is an issue, you're making lots of whatever excuses, the reality is some is better than nothing. So the reality is however healthy you are and whatever quality of life you have now,

if you added a little bit of exercise to it, even if it's 30 minutes a week of exercise to that, that's appropriate. It's still better than where you're at. It's still better than where you're at and you're still going to notice an improvement in the quality of your life. So there really is no wrong answer here. And that's the way too, because I know there's trainers that are listening

that are going like, you can't get anybody results with 15 minutes a week or 30 minutes a week. They're never gonna reach their goals and it's like, okay, we'll cross that bridge, right? Don't when we get there. When it's been weeks down the road, they've been consistently doing it and they're wondering what they have

and lost their 30 pounds. Sure. But for now, like your job in leading this person is to get them moving in the right direction and at least adding that 15 to 30 minutes because you're right, it's gonna improve their life. Yeah, I mean, maybe it translates into just making better decisions in other directions, right?

It all kind of comes back and it's just that entry point that you can build and work with. And that's like the most essential part of being able to create something that's gonna actually like promote change. Absolutely, 100%. And again, when it comes to, if this is you, even if it's not a time issue, you have to realize that

the biggest obstacle between you and improving your health is usually yourself, but also don't make perfect the enemy of better. And what I mean by that is a little bit of exercise a bit of nothing, but don't compare that against perfect. You know, don't say to yourself, well, if it's not five days a week, then it's not worth it because it is, and maybe five days a week is never realistic for you.

And I'm gonna be honest with people right now, five days a week is consistent exercise is unrealistic for most people. Unless you're fitness fanatic, it's just not going to happen. But some is better than none, and that's true for all of this, and including nutrition. If you improve your nutrition a little bit, it's better than not doing anything at all.

Did you just change that quote to fit your point? I believe I did. Yeah, it's perfect. The enemy of good. Yes. Better. Better sounds good. Better sounds good too.

Better is better. Yeah, that's a lot of quote. So. All right. So the next one, this one we would run into all the time, these are the cardio kings and queens, people who when they decide to get in shape, they go and run it off. Yes. Or they go find some form of cardio where they could just sweat and burn as much as they possibly can. Obviously, not great success wise. You don't burn a significant amount of calories, really, even if you did an hour a day, it's not a huge impact. You do improve your health and fitness in other ways, but it's not a very effective approach. And also, and I know you've made this point before,

Adam, people who say they love doing this usually don't, but usually don't love it. No, I think that's the most think that's the challenge that I would have for the person that says that, right? Well, I like doing it. I'd love to run and it's like, okay, well, one of the last time we did it, oh, it's been about two or three years, like, no, you don't, you don't love doing it

because you only do it when you want to lose body fat or get in shape. And I think another part of this that makes it challenging to communicate is, it's one of the fastest ways for people to see quick weight loss. So if you were off the wagon and you're eating whatever, drinking whatever, not exercising, and then also you decide, hey, I'm going to get in shape. And the very, the two first things that we do, the average person I should say does when they

want to get in shape, is cut out the bad food or the things that they know. Like most people are aware eating a pint of ice cream is not good, drinking a case of beers, probably not good for your health if it is eating fast food all the time. And so they try to make better choices there. Normally what that means is reducing the amount

of intake or calories, and then they run or do the stairmaster. And of course, if your average calories were 3,500 a day and you reduced that to 2,500 a day and you weren't doing any activity and now you do an hour of cardio every single day, you're going to see this initial drop on the scale. And so I think that's why this is so challenging is because as a trainer, when you try to communicate to this person, like, this is not the best approach for success. In their mind, they're thinking, well, yes it is, this is the fastest way I've ever had success.

I just lost 10 pounds. That's right. I've tried this, I've tried that, and nothing gets me to drop weight faster than cutting my calories super low, getting on the cardio equipment, and running like crazy, and I lose weight. But it is a terrible long-term solution

to your ultimate weight loss goal. Yeah, it's very much of a, like, exes knows, like, this is, you know, just a numbers thing in terms of, like, what I'm, you know, what I'm consuming versus what I'm outputting. And you just end up in this sort of rat race of, like, I always have to now manually burn an ex amount of calories because I'm consuming this when they just a lot of times are aren't aware that you can grow you know muscles you can grow your body impact it to a way where you can actually build up your metabolism to be a lot more resilient towards some of these other decisions that may not be favorable. Well, it's a losing game.

It's a losing game. Cutting calories, increasing activity is a losing game to long-term health and fitness. Eventually, you run out of days, eventually you run out of how low you can cut, and then what the fuck do you do? And what ends up happening is you go back. You swing the pin to one back of the way, and you go completely off the wagon in the other direction, and then it just gets harder and harder for you. Versus taking a slower approach, having a better balanced diet,

building strength, building muscle, speeding your metabolism up, that just gets better and better and easier and easier for you, for long-term health and fitness. Now it's a slower, more gradual process, but it will make staying in shape forever a lot easier than it will be going the other way. There's much more flexibility on that path.

Yeah, and we have to define what works, what it means when someone says it works. For you to say it works, define it as it works forever. Okay, and not that it works for three months or a year and then again, the way back, whatever you do to define that it works when it comes to fat loss and health has to work forever, otherwise it doesn't work. Otherwise, you're like every other person in America that loses way and gains a back. You're just 88% right? It's like 88 or 85% of people lose way and gain a

back a year later. That doesn't mean it works. That means it totally fails. And then to challenge those people who say, but I love running. I love cycling. I love swimming, which by the way, if you truly do love those things, nothing wrong with doing those things at all, continue to do them. But to other people who say they actually love them, here's one way I'll define them. People who truly love running run for the skill in the fun of running, not because they're just trying to lose weight, right?

So I've been, I've trained people who love running, and they view it differently. It's a skill I love running. I like learning how to run. It's just, I enjoy it. Whether I gain weight or lose weight, it doesn't matter. Totally different than, I love this because it got me lose 10 pounds real fast

because that's a losing strategy. And in the long term, you end up like every other statistic with fails. Who was that on the show? Sanjay, right all? Right all? Sanjay? Sanjay?

Yes, yes, yes. Right, I mean, a good example of somebody who runs for the other- The joy of running. Yeah, for the joy of running the meditation, the spiritual aspect of it, like, um, never would tell a client not to do that for those reasons. I think that, that, that's an incredible practice. If that's, but the truth is, um, I would say nine out of 10 times,

the people that say they love running or love doing that, they don't, they've, what they have done is they have attached the quick results that reducing calories and running like crazy has provided their body to a successful way of getting in shape. And the truth is, it's not to your exact point is it's not that successful because you're always looking at it in these three months, six month, one month, windows

and not the rest of your life. It was if it was successful and it worked for you, you'd still be doing it today. It would be working right now. All right, this next one is, this one is quite common in the like the body shaping, body sculpting, body building space. It's common in most fitness spaces, but very common in those spaces. And that's the only looks matter crowd, right? It's really about just how I look and how I look at

the mirror. It's about my aesthetics. Now, this will get you so far. This will get you so far because how you look can reflect your diet, it can reflect your activity. However, chasing this is a losing strategy because if you constantly chase the looks eventually, you will compromise your health. And once you start to compromise your health then the looks start to fade as well. And then you're in a really bad position where I'm always trying to get my looks to look better. I'm compromising my health with diet pills, extreme, you know, diets, extreme workouts, drugs, whatever. I'm training myself too hard or inappropriately. The health starts to suffer, the looks start to suffer, and then this really starts to spiral on.

And the goalpost keeps moving forward. Every time you look perfect. Never look perfect to where it's satisfactory. So the methods just keep increasing in intensity and your training and your nutrition definitely suffers results. I find the psychology that really fascinating. you know, being the one out of us who's like pushed it to that crazy extreme level

of competing, right, and consistently doing it. And when I look back at like old photos or books and stuff that I have of like that journey in that process, I can look at a picture right now and go like, down, I was in a hell of a good shape. But I could also vividly remember how critical I was of what I looked like during that time trying to get to the next level. And it's like, wow, that's so fascinating, because having that duality, because I totally remember feeling insecure at that point

of where my physique was at. And then looking back on, like, yeah, that was a great shape right there. It's wild how the goalpost keeps moving, not to mention that even if this is serving you at this point of your life, eventually you will have to move out of this season. You're gonna get older. Yeah, I mean, admittedly this was a, I mean, and Justin knows this,

that used to be the joke, right? That I used to say, I don't care. You know, I'm all, I'm all shit, I'll go. Like I don't care. I don't know how much I benched all shit, I'll go. Like I don't, I don't, I don't, I don't, girls don't ask me how much I've been. Yes, right. Girls don't ask me how much I've been. Never asked me my quarter mile.

They're like, as it's, as it's, I, when I pull my shirt off, no one goes, you know, could you bench this or squat that? It's like, you look good or you don't look good, right? So that was my attitude for a very long time and may have served me for, you know, quote unquote, staying in shape for a period of my life. But then other priorities happen, right? And now I shape for a period of my life, but then other priorities happen, right?

Now I'm in a stage in my life where staying flexible and mobile and being able to stay active with my son is far more important than, you know, how good I look in a bathing suit or whatever. So, you know, eventually, even if you think, you know, a chasing aesthetic goals is serving you at that at one point in your life

or injury happens or aging happens, or aging happens. Like the inevitable, you will have to move out of that phase. A good example of this is celebrity. If you look at aging celebrities who've been worshiped, oh yeah, look how bad they hold on to their looks. Oh, it's because they built their entire identity. And you'll have to be a celebrity to do this. You could be the fit or shredded or hot girl or guy.

And you just identify with this so strongly. And then you start to get this, you could be the fit or shredded or hot girl or guy and you just identify with this so strongly. And then you start to get older if you're lucky, right? That's a blessing all of us can have. We can actually age and live a long life. And then you try to hold on to it. And you look at these aging celebrities, once they get into their 50s, 60s, 70s, what are they doing to their bodies, their faces with the surgeries, how unhappy them must be?

They can't age gracefully because they identify so too strongly with what they see in the mirror. Arthur Brooks, who's an expert on happiness, even he, there's data on this. I don't remember the exact numbers, but he kind of illustrated like this. He said, let's say on a scale of one to 10 for beauty, you're a five.

And then you spend hundreds of thousands of dollars, time and energy you take, hormones, you work out, you really push yourself and you go from a five to a nine. He says your happiness will go up about 5% or less, right? So you spend all that time and energy, whatever, and your happiness barely goes up if at all, versus maybe working on the relationships with people around you, or exercising the right

to improve the quality of your life, which will improve your happiness much more. And I think that, because I, all these categories for the most part, like they're, they have value moments of time in your life. I think the problem is many people identify with this, this avatar, this character, and then they get stuck. When it gets dysfunctional. Yeah, and that's where it gets dysfunctional.

That's where it gets dangerous. That's where you don't have success with it long-term. And so, I don't want to demonize somebody who goes, like, hey, I have an aesthetic goal I want to get in shape at this period. Like, there's nothing wrong with setting a goal like that, going after it and obtaining it, where it's dangerous is when you identify as that. And that is how, and that's the only way that you measure

your health and fitness is how fit you look and that's I think a terrible way and a terrible place to be and so you want to eventually move out of that and which I think it's such a great exercise. This is something I had to implement into my life because I identified so much as this character of like, you know, letting that go. I mean like, oh, I'm going to be the mobility guy, or I'm gonna be the super strong guy now. And totally immersing myself with that way of training to let go of that, it takes a lot of willpower and mental strength to be able to move from that if you've identified as that for a long time. Totally. Now, for this particular person,

where only looks matter, a good remedy to this is to aim for performance. So if you take someone that's really just focused on aesthetics, focus on strength or speed or mobility or technique or form, it's a good segue. It's a nice little detour off of looks into performance. And performance, although you can get, you can become too fanatical with this as well.

Performance is a bit of a better reflection on health than just looks. So it's a nice little turn. And I found a lot of success with this with well. Performance is a bit of a better reflection on health than just looks. So it's a nice little turn, and I found a lot of success with this with the people who are just too focused on this. And the byproduct is you look better as well. So it's just nice psychologically to step out of that. Yeah, I go performance and then health,

but it's always performance in between because go from looks to health, it's a really hard jump for people. All right, this last one, this one's one I have struggled with since day one, and I continue to struggle with. I wouldn't consider myself a mobility avoider, but I definitely am a little mobility averse.

And so this is a challenge. And now the mobility avoider is somebody that just completely avoids the benefits and value mobility. And they tend to work out in the gym with more weight than they can handle. The range of motion tends to get a little short. They tend to lift with their ego. And they tend to be really tight. So they're strong. They tend to be stronger, but they tend to be tight.

Oh my old, high school friends. Yes. And this is a problem because if you avoid mobility long enough, all that strength and whatever you think you have is going to be gone. You won't even, you won't be able to do anything because you can't move properly. Also, on a functional level, real strength includes mobility. It's not just how much you can lift from point A to point B in an exercise, but rather how much you can lift and move in many different planes of motion.

This is one of those funny things because it does speak back to like, ice to be this character on some level in very performance focused solely and The irony of that is performance was directly affected by the range of motion mobility and Stability and support I had around my joints and didn't really figure that out until after college and You know working on certain issues and problems I had to work on because of injury and everything else, but became a big evangelist for this. Really, to the community of sort of bros and athletes and people that were very diverse

to any kind of mobility moves because it looks dorky or it's just something that's not real appealing in terms of like I just want to train and get after it and like I have this energy I want to put into the workout. I want to spend my time on this like fancy stuff but the irony of that is how much it really improved my overall performance and athleticism and just avoidance of pain and so it brought a lot more longevity to what I was doing with my fitness. The unfortunate part about this one is that there's a pretty big movement in the strength community that has pinned the mobility space as pseudoscience.

And so there's a large population of young health and fitness people coming up that are following some of these really smart power lifters and strength community that have convinced them that the whole mobility movement is this whole pseudoscience, gumbee, bull shit, don't need to do it type of thing. And my response to that space for those people That think this way will be time will tell

Eventually this is one of those things that maybe at the season of life that you're in right now You can get away with Lift and super heavy all the time and that's and you feel great and that you don't have any issues You know problems, but sooner or later You know father time always wins and that'll don't have any issues, you know, problems. But sooner or later, you know, father time always wins. And that'll creep up on you. And then it, you'll eventually, you will, you will, you will either choose to go this direction or you will be submitted to go to this direction. And so, yeah. And so I, I think I saw enough, enough signs for myself personally to choose to go in that direction versus waiting until I was forced

to go in that direction. And I think that that's kind of that you have to pass in this direction. Like you really do. I really think that either one you become somebody who adopts this and builds it into your routine or you deny it for as long as you can and then you're forced in that direction. And I just think it's a much better relationship to have it, to accept it and to learn to integrate it now, because it'll only be a longer, more arduous process for you to deny it and then try to move back in it. The response that, I mean, to me, is just to purely revolves around ego.

And it's very glaring in terms of the pushback. It's got received from the strength community. Like there's always, I mean, you saw this too with just working your core and your abdominals. Like, and when that movement was huge and there was this big response from powerlifting community strength community and how stupid that is.

And, you know, and again, like to me, it just screams, you know screams being stuck in a modality and a method and trying to justify your means and avoid anything that you think is stupid. Yeah, my challenge is try it. You have nothing to lose. Try it for a month and then see if you don't improve on all your lifts. The irony is the data shows quite clearly that better ranges of motion, longer ranges of motion with control, build more muscle, that better mobility, and we define mobility as range of motion with total control, right?

Improves and increases your strength and performance. So you really have nothing to lose and the data shows it quite clearly. This is how I convince myself. Like I personally don't enjoy mobility nearly as much as I enjoy lifting weights, nearly as much as I like lifting heavy. However, when I do it, my lifts improve, I feel better, and my body seems to reflect that I have better mobility just in terms of the way it looks.

And so this is why I go back to it. This is why I try to inject it into my routine. So for the person who really avoids mobility, try this, just try doing this. Just try 10 to 15 minutes of mobility work before your workout. That's up. Just add another 10 minutes right before. It's a real small dose and see if you don't notice an improvement on just that little dose. I think that alone will convince you either to maintain the 10 minutes or to make a more concentrated effort on improving your mobility.

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