Don't Crash and Burn - Deficits, Training and Workload
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Good morning everybody, let me tell you something, whatever burnout is I must be close to it, I must be feeling it. Launching an app is a terrible time, it's really, it's just endless guys, honestly. Looking after all the people's data as well to make sure it's right going through all the numbers.
Speaker 1:Okay, I'm not this is not really a complaint, this just an observation, know, have to really we all got burned out time and we all got where we can where we go to the end and, the lesson really is to try and be aware when you get burned out and you've got to do something about it. So yesterday I went on a walk obviously, but then I just felt, walk too much, my legs start getting sore so I'm gonna you know that's what you know it's getting too far. But I was gonna say, so I was having a conversation with lady actually and there was a study that came out on men's natural bodybuilders and they observed their testosterone levels before they were dieting down so into a deficit into a competition so ten month period it was because natural bodybuilders take a lot more time they do it. They try and do it slower to maintain muscle mass and their testosterone levels when they started was like 600 Nmol I think whatever it's called so say 600 is kind of in the range you want to be in is about 300 to 700 and this is an American units and they were in about the 600 range so like medium to high.
Speaker 1:At the end of the dieting phase their levels drop down to under 200 which is the equivalent of an old man right. Then you're like wow what happened? What do they do? And then they looked at their testosterone a month or two after they went back to maintenance and started eating more food and they just shot straight back up real big spike back up to near baseline their baseline and you know they didn't the observation of the study like we don't really know what the reason was. We know the reason stress would have been stress that caused that because why zebras don't get ulcers in a chronic stress environment your testosterone level drops in females you stop, your cycle stops right.
Speaker 1:We don't don't feel like we need to have reproduction capabilities when we're in a chronic stress environment. So what I'll say and even on a slow, slow controlled deficit by professionals who have done it for decades over a ten month period, Being in a deficit is a stressful environment on itself. Right so when you're in a deficit you're in a stressful environment for your body. So it's very important to know this because I'm in a deficit right now right and you be aware of this I'm in a deficit trying to drop another five six pounds right and I'm in a highly stressed work environment and I'm still going to the gym as well which is another stressor right and I'm trying to get more and more steps in so there's all these highly stressful environments going on. So I would take a guess that my testosterone probably is dropping.
Speaker 1:You know I'm not measuring it but it's important it's not just an obviously male thing it happens in women as well. So if you have been in a deficit for a long period of time I do highly suggest you go to maintenance for a good few weeks, potentially a month. I there is out there called reverse dieting and there's actually not much research to back up reverse dieting only real anecdotal evidence by coaches and some you know that doesn't mean it's not true it doesn't work but you can simply go to maintenance and monitor from there and obviously if you want to if you can slowly increase your calories you can increase your carbs and increase your training and happy days but don't be scared to go to maintenance. If you feel burned out, if you feel tired, lost weight, sometimes, sometimes you know like Formula One when they go around the racetrack and the guy's in first position but his tires are going low and he has to take a pit stop and he takes a pit stop and he goes back on the track and he's like third, yeah. And you're like, why did he do that?
Speaker 1:Well, he had to do that. He had to restore the wheel so he can go back and he will go back first because the other ones are gonna have to have a break. But it's tactical, it's strategic. So don't think that you're going backwards if going to go to maintenance for a bit and your weight bounces up and you're holding water retention and stuff like that. It's very important to do this for other factors such as restoring many many hormonal processes, balancing, just giving your body a chance to give it, just pulling it out of a stress environment.
Speaker 1:If you've given your body what it needs food wise, you reduce your load of training and you're trying you're dealing with your mental side of things, not putting too much stress and your work's getting you're trying to deal with work stress you have a break that's an amazing time for your body just like you think about it the stress is way down. You get to recover and you will come back stronger and better. So for you who are training every day, don't train every day. Just don't do it, it's not worth it, it's not worth it. And I need to take this advice, don't work every day, it's not worth it.
Speaker 1:You need these rest breaks. When a dog's resting, dog loves it. You know we're in boats, how should we run-in? Whenever the animal is resting, resting. When a lion's resting, lion is resting.
Speaker 1:All the animals are resting. For some reason when we rest we think that, Instagram is watching us thinking we're lazy gits. But we really do need to rest guys, it's the pit stop in the Formula one race, we need to do it. And it's better to plan it in because if you don't plan it in, guess what's gonna happen? You are gonna crash and burn and the car is gonna come to a stop on it by force and that's gonna happen to you guys.
Speaker 1:And I've spoke to a few members, about you know, going to maintenance stuff. It's a meant of course it's a mental battle. The scale isn't the only the scale weight isn't the only determined fact like it's not scale weight doesn't equal everything. We use it as a piece of data. Collecting daily weigh ins is a super super easy thing to do and it's just like that's why it's a useful tool because it's so easy step on a scale to do number done.
Speaker 1:You know measurements is a bit more difficult right you got to put the wrist, hips, legs, thighs you got to do it and you got to do it ideally when you're not bloated so it's a bit trickier to do measurements. Know body fat's even more tricky. So it's the easiest thing but doesn't mean it's the de facto the most important thing. So it's the simplest one to get and we take a weekly average and it does show trends. Right, so this is the voice note for you to think about self awareness.
Speaker 1:Are you burning out? Have you been in a deficit for a really long time? Is your training volume really high? Do you want to bring that down? Three four sessions a week is absolutely fine.
Speaker 1:Rest is just as important if not more important. Is work overload hitting you hard right now? Work harder on yourself than you do on your job. Jim Roan, work hard on yourself than you do on your job. Don't let your job burn you out, don't let the gym burn you out.
Speaker 1:You're literally going to the gym to get stronger, not to burn out. So don't burn out from the gym because you think it's not gonna be even better, and give your body a rest, man. Stop being in a chronic stress mode, and you think as you think it's better. Ask your warning guys, it's gonna come. It's my warning to me as well to, definitely not burn enough training wise because I'm not going really really hard more of a psychological burnout.
Speaker 1:But yeah, have take note, have a look at yourself and, rest is important. But you most of you are not gonna believe it. Yeah. Whatever. It's not important.
Speaker 1:I'm gonna train. Trust me. Trust me. Take a rest. Don't be use an excuse if you're not training or doing anything.
Speaker 1:You need to you need to get track, you need to get on it. Some people are going too fast, some people are the other way. It's always in the middle, isn't it? The answer's in the middle all the time. The Buddha was right, guys, two thousand years ago.
Speaker 1:The middle way. But that's it for today, hope you have a lovely day. App should be launched Thursday. Yes Thursday for non members which is good and that's really it guys I'm not gonna keep you on any longer go for your walk enjoy yourself track your macros, drink your water if it's a rest day, rest if it's a training day and you've not overtraining train. As.
Speaker 1:And that is it for today's episode. So hopefully, you took something away from it. If you didn't, here's what need to take away. Stop wasting time on social media. Stop wasting time gossiping.
Speaker 1:You've only got a day to live. Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today I'm telling you you'll have a fulfilled life so enjoy your
Speaker 2:day and hopefully I'll see you
Speaker 1:back tomorrow. Do daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your
Speaker 2:day and hopefully I'll see you back tomorrow.
