Build Muscle, Burn More

Fit, Healthy & Happy Podcast
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...

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• 12:28 (Cont.) Build Muscle, Burn More

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Welcome to There is a Method to the Madness. My name is Rob Maxwell, and I'm an exercise physiologist and personal trainer. I am the owner of Maxwell's Fitness Program, and I've been in business since 1994. The purpose of this podcast is to get to the real deal of what really worked and most importantly why things worked. Hence the name, there is a method to the magnet. Before I get started today, let me thank Jonathan and Lynn Gilden of the Gilden Group Realty Pros. They are committed to providing the highest level of customer service in home sales. Why don't you give them a shout and figure out what your home is worth? 386-451-2412. Good morning, everybody. Or afternoon, evening, whatever time you are choosing to listen to this, I'm actually recording this in the morning. So let's talk about some fitness. I'm very thrilled to announce that my third book is out, and it is called Train for Life, Why Personal Coaching is the real fitness solution. I um I'm really proud of this book. I think it uh does a lot to talk about what goes on in the world of fitness, why it's so important. I get into what the problem is, so to say, like why aren't people exercising often enough and enough, period, to get the benefits. I talk about all the reasons, I believe, which is researched why, and I talk about the solutions, and then I talk about some fitness principles. So overall, I'm very happy with the book. You can get it on my website, you can get it at my gym, or you can get it at Amazon, or you can get it at BarnesandNoble.com, and I think some other places. But I believe that kind of covers everything. Today I'm gonna talk about something that's in the book, and it's in the introduction of the book, and it's the actual benefits to exercise, and I'm gonna really kind of hone in on some of the biggies that I think that are related to each other. Um but but let me give you this list. Like, this is kind of crazy what exercise can do with such a minimal time commitment from you. We only need to do 150 minutes a week of moderate exercise, of moderate aerobic exercise to get the benefits, plus two days a week of full body strength training. When I crunch the numbers, that comes out to 1.8% of your time commitment per week. I mean, to me, that's not a lot of time investment. And I get into that in the book, like why people perceive it to be so much longer. Time is the number one reason people give for not exercising enough, and I offer all the solutions where it doesn't have to be nearly as long as you think. But for that kind of time commitment, let's let's look at some of these benefits here. Lowers the risk for chronic disease, lowers all cause mortality, lowers your percentage of body fat, lowers your abdominal fat, raises your activities of daily living or ADLs, improves your cognitive function, raises your metabolic rate, lowers your resting blood pressure, lowers your LDL cholesterol, which is the bad cholesterol, improves strength and endurance, increases your muscle mass, decreases the risk of sarcopenia, which is age-related muscle mass loss, lowers your resting heart rate, improves your glucose control, lowers your risk of heart disease, lowers your risk of some cancers, including breast, prostate, and colon, improves insulin sensitivity, improves flexibility, reduces lower back pain, makes your body more resistant to injury, reduces the risk of arthritis, and reduces the pain from it, lowers your risk of osteoporosis, it lowers depression symptoms, it lowers anxiety symptoms, helps you manage stress, it lowers your risk of obesity, strengthens the connective tissue, increases the collagen content, lowers the risk of diabetes, improves sports performance. I would also add to it, which I didn't put in the book because these were ones that um all of them have really good verification. But I would also add to that raise confidence and self-esteem. Because when you start reaching goals, whatever it might be, increase certain strength on a machine or exercise, decrease body fat, it really makes you feel good about yourself. So look at all of those benefits. Which ones really jump out at you? I'm gonna pick up on the metabolic rate and increase muscle mass one because it is so important. It is just so critical. There's no question that to lose weight, energy in must be less than energy out. So if we're going to improve our body weight or body composition, we need to improve our diet. There's no way around it. My second book is called You Can't Outrun a Poor Diet. And it's all about that. That if we really want to lean out, lose body fat, we have to do something about our diet. We just can't exercise it away. It's a huge benefit to exercise, of course, but we also have to modify the diet. But let's look at the second part of this equation. So we have what is called a resting metabolic rate. And I would say people really do not understand the resting metabolic rate or their metabolism. They don't understand it. And there's all these hacks and myths out there on how to raise it. But basically, what it means is at rest, if you're not moving, how many calories are you burning per minute? The more calories you burn per minute at rest means that your metabolism is higher. That's your metabolic rate. Some people, of course, have lower metabolic rates than others. Is that critical? It is because we know that to lose weight, we have to create a caloric deficit. We just do. We have to eat less than the body needs, or we're not going to lose weight. But what if your body needs more calories to survive? That's what a higher metabolic rate is. So what if you need more than the next person? More for you. That means you could get away with eating a little bit more if you slip up, so to say, or if you don't know. But the person that has a very low metabolic rate is already kind of like behind the eight ball already. They're already in trouble. And let me tell you, the differences can be pretty darn significant. I used to have a core metabolic cart. This could test for VO2max and metabolic rates. I primarily used it for metabolic rates because, you know, that's kind of more important as far as health function goes, and more people are interested in that. So what you would do is you would fast and then you would come in and you would breathe into the computer via a mask for about 12 minutes or so. Sometimes a little bit longer if the machine didn't pick up your expired air gases. But roughly it would be around 12 minutes. It was a it was a very accurate test that we sealed the mouth to make sure the oxygen was being brought in, the CO2 was being pushed out with very little error for escape. So I saw metabolic rates all over the spectrum. I could test two people that are roughly the same size and weight, and it could be off by over seven or eight hundred calories just for a small size person, which means that maybe somebody, I'm going to give you a really good example. There was a couple friends who were roughly the same height, roughly the same weight. You would look at them and you would say, you know, they're both very fit, they're both very similar, and their metabolic rates couldn't have been any more different for their size. One of them barely blew over 1,100 calories a day, and she was and is very athletic and very fit, but she did have a low metabolic rate. I mean, that can come from many, many different things, but she just did. The other one was roughly the same size, maybe just a tiny bit bigger. I would say um, yeah, I don't know, within five pounds, probably not even that many. But her metabolic rate was, if I remember correctly, I know it was over 1800. It could have been even higher than that. So we're talking about a 700 or so calorie difference between two people roughly the same size. So there's a lot of variables that go into it. And so what does that mean? Well, that means if one of them has a bad day, let's say they're out traveling, they're busy, they're stressed, so they stop for quote junk food, unquote, when they're traveling. You know, maybe they're having some fast food, they have pizza for lunch, whatever, but they end up taking in, I mean, it is so easy to consume a lot of calories when you're not being careful. But let's say they take in over like 2,500 calories or so. So the other one does the same thing, the one with the higher metabolic rate. Same thing. So one of them only went past by, you know, like 600 or so, which isn't very much on a bad day, right? But the other one went over, say, like 1300, 1400 over. So almost a half a pound because a pound equals 3,500 calories. So if they did that on a regular basis, they're going to be far more likely to gain weight. Now, as my book says, you can't outrun a poor diet. That's why. I mean, you could say, well, the one who has a lower metabolic rate is just going to have to do more cardio to burn it off, more exercise to burn it off, more steps to burn it off. That's true. And that's going to work for somebody who is highly motivated and likes to exercise. But what about the majority of people? Because that's not the case. Less than 20% of our population are on a sustainable exercise program. So that's just not going to happen. That is a problem. So you can see where metabolic rate is so important when it comes to losing weight, maintaining weight. So now let's talk about this a little bit. There are variables. There are some genetics involved, for sure. There's some genetics involved with obesity, for sure. But most studies show that there's maybe like a 25%, maybe a little bit higher genetic rate to this stuff, genetic variable to this stuff. I mean, that's high, but that's not the end of the world. It's not like it's 90% genetics and 10% behavior. That's not the case. It's around maximum 25-30% genetics and roughly 75 to 70% what you do with it. So, you know, the it 25%, would we would we like it lower than that? Sure. But that's still not awful. So there are some genetic variables for sure. But a lot of it isn't nature, a lot of it is nurture. So the metabolic rate definitely has some genetic variability to it. But the number one thing that will raise your metabolic rate is muscle mass. We know that. If you are hearing that you can raise your metabolic rate from juices or foods, I mean, for goodness sakes, people literally used to tell people if they eat hot peppers, they're going to raise their metabolic rate. So if they, you know, sit there and eat really, really hot foods, that's going to crank up the furnace on your body. None of that is true. Other people do things to go to extremes to try to change their metabolic rate. They'll either go sweat it out somewhere, you know, in a sauna, or you see these people exercising to uh, you know, burn off fat, which of course doesn't work, and they're they're in sweatsuits or whatever in the heat. Okay, none of that raises your metabolic rate. And that, by the way, is very dangerous. Saunas are fine. That's all well and good. Sweating is fine, but sweating is not the same thing as losing weight or raising your metabolic rate. I like to sweat. There's a purification involved in sweating, for sure. But I also know because I sweat more, it doesn't mean that I burn more calories. And it certainly doesn't mean that I raise my metabolic rate. That flat out is not true. Other people have heard to go the opposite direction, to sleep naked or in very, very little clothes without a sheet or whatever. So you can get really cold at night, and that's going to help you burn body fat. Okay, so shivering does speed things up, but it's not your metabolic rate. It's not your resting metabolic rate anyway. You're simply shivering. So maybe you are burning a few more calories. I really think that's extreme. And my view on that is it's really silly. And I've known people to do it or try to do it, and I really don't think we have to make it as complicated as all that. The number one thing that raises your resting metabolic rate is adding muscle mass. That is a fact. You are bumping up your metabolic rate every time you add a pound of muscle. Every time. That is the best way to raise your metabolic rate. And there is no other substitution for that. So, what does that mean? It means you have to strength train. That is the way we're going to add muscle mass. That is the way we're going to raise our metabolic rate. Because the only thing that raises your resting metabolic rate is adding muscle. Plain and simple. That's the only way. So if you took somebody who is six feet tall and 180 pounds and 10% body fat, so that's a pretty darned athletically built person. That's lean, you know, that's a good amount of muscle when you're talking only 10% body fat. So essentially that means they are 90% muscle, bone, and other lean tissues, 10% fat. That's lean. Now take somebody who's the exact same height and weight, 6 foot, 180 pounds, but they're 25% body fat. So they're roughly the same size in weight, but 15% different in leanness. So that means the person with 25% body fat doesn't nearly have the muscle mass as the person at 10%, because that's what you're multiplying by. I mean, it's either body fat or lean tissue, either one. So if you have 10% body fat, that means you're 90% lean tissue. If you're 25% body fat, that means you're 75% lean tissue. So that person who is 10% is going to have a far more higher resting metabolic rate. And so they can lose weight easier, lose fat easier, and maintain their body weight easier. It actually becomes really easy for them to maintain a certain body fat once you're leaner. It's kind of like the rich get richer type of thing. It's really, really true. So the more muscle you add, the more you can eat, the more you can get away with it on that. And the less you have, the less you can eat, and the less you're going to get away with excess. So when you hear about certain diets that raise your metabolic rate, just keep looking, keep keep browsing, go the other way. When you hear about sleep methods and all that kind of stuff, now not sleeping isn't good. Not sleeping raises cortisol levels. Not sleeping raises stress, which raises cortisol levels. And you can have a propensity to hold on to more body fat because you're stressed out. But it's not that it really lowers your metabolic rate. I really need to make that impression upon you so you don't repeat what you hear all the time, and you completely understand that the only way we raise our metabolic rate is via muscle mass. Sarcopenia is a term that we use, and that is age-related muscle mass loss. So so often you hear people say incorrectly, well, your metabolic rate goes down as you age. That's because you lose muscle as you age. That's because you are less active as you age. It's not like your body just screws you over and says, oh, for every year you're on this earth, I'm going to turn down your furnace a little bit. That's not how it works. I mean, we will lose some of our maximal muscle mass as we age. But if we continue to strength train, that rate of loss is going to be far less than if we didn't strength train. So, yes, most likely if you've been working out regularly since you were 20 years old or younger, like I have, most likely, no matter how hard you're working out or as smart as you're working out, most likely you aren't going to have the same amount of muscle mass and metabolic rate that you had when you're 25. Sure, we are going to naturally lose some muscle as we age. We just are. It's hard for the body to push at the levels it used to push at, but I mean, we're still talking a pretty insignificant amount that you're going to lose. So I would still put my money any day of the week on a uh, you know, an older aged person who consistently works out and has for a long time, as far as their metabolic rate over, say, a younger person who doesn't work out and doesn't have the muscle mass. But that's really kind of neither here nor there, because we really don't need to worry about comparing ourselves to other people. What we need to worry about is comparing ourselves to ourselves. And if we want to maintain a higher level of muscle mass, then we need to strength train to do that. Studies have shown that if we strength train two days a week, doing full body workouts, making sure all of our major muscle groups are worked, we're going to do what we need to do to maintain and increase our lean body mass. It's actual, actual, factual. All right. So that's the best thing we can do. And we can only gain muscle mass from strength training. When we're doing cardiorespiratory exercise, when we're doing aerobic exercise, which is also so critical, no question about it. I always say that strength training and cardio are the king and queen of exercise, and I don't know which one to put king or queen. They're both critical to our health and development, for sure. But so many people neglect strength training when they're trying to lose weight because they think, well, I'm trying to lose weight. I don't want to get bigger and bulkier. That is that's one of the top myths that has gotten under my skin for over 31 years. I mean, that that's right up there with spot reduction, meaning people that think they can do just a bunch of crunches and flatten their stomach, which the only way we flatten our stomach is by losing body fat, so therefore creating a caloric deficit. Both of them are like right up there as far as the most annoying things people think, because it is so hard to get them to understand that's just not how it works. I mean, guys who are trying to put on insane amount of muscle, the kind that you see these steroid guys doing that are professional bodybuilders, you know, insane, kind of grotesque amount of muscle mass. I mean, I don't think that's a great look to each their own, but you know, taking metabolic or uh anabolic steroids to do that probably isn't the smartest thing anybody can do. But that kind of muscle mass takes so much dedication, drugs, and food. So somebody working out a couple times a week isn't going to put on that kind of muscle. I mean, we hear that a lot. You know, we're gonna hear, well, I don't want to like get big. And it's like, okay, you're not going to, most likely. Like, if you had that kind of a build, you probably wouldn't, or you probably would have noticed already. Like, bodybuilding frames are pretty much born and made. They're not just made. Like, you really do have to have the genetics to put on that level of muscle mass where people really, really take notice. You have to have a certain body type, which is a mesomorph. You have to have longer muscle bellies and shorter tendons. That's genetic. You have to be more fast twitch muscle fiber, that's genetic. You have to be born with higher than normal levels of testosterone, insulin growth hormone, and uh human growth hormone. So, like, those are all genetic things. If you have that and you work out like a bodybuilder, then yes, you probably will look like one. If you don't, then you're simply going to get stronger and increase your natural amount of muscle mass, which you want to do. Studies have shown that if you strength train while you are dieting and doing your cardio to lose weight. So, in other words, if you strength train during a caloric deficit, you're gonna be far less likely to lose muscle weight as you lose weight. And we want that. We don't want to lose the muscle when we lose weight. I mean, I've seen people go on crash diets and they lose 20 pounds or more in a month, you know. I mean, that's not even that much. I've seen even higher than that, but that's still a lot. And then the majority of that weight that they lose, or at least 50% of it, is muscle. That's not good because now when they start eating normal again, they've lowered their metabolism and they're gonna gain even more weight than when they started. That's the problem. That's what happens. Happens all the time. People are like that, yo-yo. Why do I yo-yo? I lose the weight because I starve myself and I run every day. I lose the weight. Then a month later, I gain it all back. It's like, well, every time you do that, if you're doing it that way, where you're losing weight quickly and you're not strength training, then you are lowering your metabolism. And that is what is going to happen. All right. So the keys I want you to walk away with is yes, we have to do our cardio for sure. And as you saw in the beginning of this podcast, how many of the benefits there are to exercise? Oh my goodness, like what did I list? 40. I mean, it's crazy how beneficial it is. I really picked up on the metabolic rate, fat loss, and adding muscle mass theme because it is so important. Close to 40% of the population is obese now. This isn't good. And this is one way we can change it. Add the strength training in so you can have that nice, attractive muscle mass, not overly bulky, because that's genetic, remember. And you're going to make your life so much easier when it comes to maintaining your weight and losing weight, more importantly, losing fat. And it just takes two days a week of committed strength training. All right, so let's do it. Thank you for listening to today's show. I ask you to please follow this show on wherever you get your podcast. And also please get automatic downloads. It really helps me and it helps the show. Now I want to thank Overhead Door of Dayton Booth, the premier garage door company in Fellucha County with the best product, with the best service. I can vouch for Jeff and Zach off the owners. They are great people. If you need any help with your garage doors, give them a shout. 386 222 3165.