How much effort do you need?
Hello everyone, I'm back on the podcast. So we had a two week break didn't we really? Well you did the two week masterclass stuff so hopefully for you newbies who listen to that you had a lot of you know, you had the big stuff, the stuff that really actually makes a difference, without overloading my stuff. So when it comes to that type of topic I was just doing the weekly weekly kind of kick up the ass call or like weekly plan call with the gold members. And what tends to come up a lot is there's a lot of members who want to do fat loss, a lot of you listening here want to lose fat right, but I want you to understand that the macros and calories you're on right now will not forever be there.
Speaker 1:Some of you might think it's enough, some of you might think oh it's a bit tough. You will eventually get to a stage where you want to go and transition to maintenance. You've got you know what, I just need to lose more fat. This is just pressure on me by society and diet culture. I've seen a picture of someone who looks good, therefore no I feel pressured, I want to lose fat.
Speaker 1:You get to the point go I need to go to maintenance. Right? And there's a huge amount of benefits of going to maintenance and staying there for a relatively long time ideally before you end up thinking about going back to fat loss phase. Now one of the main things we spoke about first on this call was how much training do you need to do to get the maximum results. So that's how we typically think about things.
Speaker 1:You think what can I do to get max results? We want max all the time. That's how the brain works. We want the best, the top notch over and over and over. Instead of thinking our way, we need to think of what is the least amount I can do that brings me most of the results or a significant amount of the results, right?
Speaker 1:That's the question we should be asking ourselves because we don't wanna be maximalists, we don't wanna be maximising every single thing, squeezing, squeezing, squeezing that extra 5% in the end when actually we didn't need to do that squeeze. Same with fat loss, you get to a stage where you've looked good, you feel good, you're angry, you go, yeah, I wanna squeeze a bit more. And that squeeze more, a lot of problems happen. It's like that snowflake on it that hits the mountain and starts the avalanche. Was it that snowflake that landed on the snow that caused the avalanche or was it the build up?
Speaker 1:Right. So you get to this point where it just takes that one match and boom things go tits up basically. So we don't be maximalists, we don't be maximising everything all the time. So what does the research say? The research says if you want to gain muscle you will gain, you will get around 64% of your gains from one to two working sets a week.
Speaker 1:One to two working sets at a good weight, heavy weight per week is all you need to get about 64% of your results. Now this goes in line with Pareto's principle. Pareto's principle is everywhere in this world. 20% of the efforts bring back 80% results. This is everywhere it's even in this.
Speaker 1:If you think about it's not going to be bang on all the time, but one to two sets, so 10 sets a week per body part right was the max results in this research. So this video showed last night, so 10 sets equals max results say that's it. One to two sets, so 10 to 20% of the total volume of sets brought back 64%. It's near the twentyeighty principle, Right, you see? When it comes to training you want to be doing that.
Speaker 1:So do you want to squeeze beyond? Do want to get to eightyninety percent? And of course you want to go and do four to five sets a week per body part. Right, so you do four to five sets of hip thrusters a week for your glutes. You can do that in one session, you can split it into two sessions, into two sets on Monday, two sets on Thursday, and go heavy, go hard on it.
Speaker 1:Right? And that's it. That's all you gotta do for strength, muscle gain on your body. And the the main thing is the consistency of this. So it's better to do this low volume that brings 60 to 80% of the results week in week out than do four or five workouts a week, six workouts a week, maximizing 90%, 90%, 90%, tiring yourself out, you're on too low calories, you feel exhausted, you burn out, you don't wanna go to the gym for the fourth time that week, you go, okay, if I can't go four times, what's point going?
Speaker 1:So you go three times, then you go, I can't stick to my plan of five times, I'm gonna bug, I'm gonna stop it, and you stop for four to six weeks before you get back on a on a training plan. That's a very thing frequent thing to happen right? So we don't want to go down this route. What if we want to go down the minimalist route? I love that just this is it all makes sense to me.
Speaker 1:Can you see this the twenty-eighty principle? That's what you've been doing on the masterclass. What's the 20% that brings back 80% of results when it comes to fat loss? Calorie deficit plus macros equals 80% of your results because you are in the deficit you're hitting enough protein to retain muscle mass, you're maximizing fat loss and you're looking at energy levels with calves and hormonal fluctuations with fat. So think this way versus maximalist.
Speaker 1:And it's quick, it's easy to fall into the trap of thinking more is better, right? So my father has got COPD, so I spoke about him few times in the podcast. He got COPD, it's late stage, it's oxygen 20 fourseven, seven, right, it's a lot of oxygen, struggles to walk 20 meters, 10 meters, needs oxygen. And I'd say are you doing exercise? He had this peddling bike at home and I said are you doing it every night?
Speaker 1:He said I'm doing it sometimes and I could see like I spoke about it and I went down there once with a new one and it was bit more resistance and he did six minutes and then you could see that he had a bit more chirping and he felt a bit more energy. I like oh that's great, let's get him a personal trainer then. Just get him to the gym, supervised, walk and a bike. And I must go into the trainer. I trust Rich.
Speaker 1:He's he's he's, he's a good boy and I know he'd go a minimalist route. I knew he'd go this route. But when I got to the gym, felt the urge of being like, the session was over. He did the he did a he did a few, he did, like, twenty seconds on the bike, two minute rest, twenty second on the bike, two minute rest, then went to the treadmill, twenty second walk, two minute rest, twenty second walk, two minute rest, did three times, went back to the bike for two sets, went back to the treadmill for two sets, done. Right?
Speaker 1:And in me, because I want him to get better and I wanna see him improve so bad, it was it came in my head like is this enough? Should he be doing more right now? Should we be pushing him to do more, to improve faster? Like those thoughts will forever come into your head, it's just how we have been conditioned. And I had to think to myself no no no no no, is the right way.
Speaker 1:Even though you think things might not be improving week in week out, even though you think it might be slow, it's not because once you hit those week two, week three, week four consistencies there two or three times a week, right, and you're doing the minimal that you should be doing for the results, it will start showing. And you've got to trust that process. You've to trust it because it is kind of like a law that it does you do get better. Anything you do for two or three weeks consistently and doing enough of it, you will improve on it. Right?
Speaker 1:But we want to improve now, which is not how nature works. Nature does not work with improvement right now. Nothing in this world, planet ever has changed and improved instantaneously. Alright? The flowers don't do it.
Speaker 1:It took billions of years to evolve from a single organism to a multi organism to wherever they were, we were in the forbidden sea to where we are. Like it's taken ages. Ages, so long. Can't comprehend how long it's taken for us to be here thinking about our own lives, basically. And, the lesson from how really I got was it's like whilst it is time intensive like especially with my father like he needs to improve his health and fitness fast in a sense, needs to do it as soon as because it is a condition that you can't cure it, it will you know it is, I'm gonna say it's really morbid, it does kill people like you know it is the end result of, it's like you need more, the body needs oxygen.
Speaker 1:But do you know what was interesting, do you know what was really interesting as well? When I was doing, see he's got this clip on thing in his finger that can, track oxygen and heart rate and I was sitting in the house and I was doing right to do thirty seconds on the bike, two minute rest. So he
Speaker 2:did thirty seconds on the bike, two
Speaker 1:minute rest, thirty seconds, two minute rest and he said I wanna go for a minute. I was like no no don't do it, okay go forty seconds. And then I was like you're out of breath, he's like no, so put it on his finger and his oxygen dropped, his oxygen was an 82 right so the healthy adult should be at oxygen levels of about 97, 98 maybe you know 95 to 100 drop into that things are not good. So he's got his oxygen on so it should be pumping oxygen in through his nose he should be higher than that. So I was like right your oxygen is low let's do some breathing exercises.
Speaker 1:It was the breathing exercise we did in one of the breath work courses that's in the app now. So it it was the barely breathing, the diaphragm breathing I think it's called. So you put your hand on your stomach and you breathe in through your nose and you fill that belly up so you kind of not forcefully pushing it but it's kind of naturally filling. When you put your hand there so you can kind of get the breath in. Belly's out through the mouth right.
Speaker 1:Did 10 of those. His oxygen went up to 93 after 10 of them. Obviously makes sense, he's oxygen and he's breathing oxygen in like all of us are. But isn't that nuts? I've never seen it go up so fast to such a high number, it's always in the high 80s.
Speaker 1:So there's stuff we can literally do that is minimal effort but gives us really tremendous results back. It is doing those deep 10 breaths into the belly once, twice, three times a day. It is getting those steps in even though we think, walks I can do it, yeah walk every day doing it. It is, I don't want to train this week I'm feeling low, got no motivation. Well luckily all you got to do is three sets of body part per week, three workouts, train your body parts, do thirty minutes each one a week and you're gonna be fine.
Speaker 1:For general health thirty to sixty minutes a week of activity and you're gonna get most of your general health benefits. Benefits. So it's not that you need to do loads, so you think you need to do loads and therefore you overwhelm the brain and you think you've got to do everything and then the overall start doesn't even get you to start because you think there's no point starting because you've got to do so much. You don't have to do it all. You have to do really small amounts but consistently.
Speaker 1:So this is your motivation to do it today. Get that walk in, don't feel like doing a workout just do a few sets and try and push the weight. Want to rush and get better fast? We all do. Even all of us know this we want to do things fast right now but we can't.
Speaker 1:It's not how the world works. So let's just do what we need to do and give it time, patience. And breathe, know, get those, you know, those deep breaths a few times a day, get oxygen in your body, go for, you know, feel better for these small things. And for everybody that's thinking of going to maintenance, please go to maintenance. Don't be scared of going to maintenance, you're not gonna imagine you gain loads of fat overnight, you're not even in a surplus and if you are in a surplus for a day or two you're not gonna even gain much, you have to eat 3,500 calories over your maintenance gain one pound of fat, you're not gonna imagine gain loads of fat, just be some gaining water retention.
Speaker 1:It's this block in our minds when we think we never look good enough, where we have to we can't go to maintenance gain fat. These blocks where they come from, what's the source of them, like if you observe where they come from it's insecurity. It's something in the past that's said. It's a belief that you can't get rid of. You don't you you you can't shake it away.
Speaker 1:Right? You gotta relook at these core beliefs that come like what is your core belief about this and that? And then we have to remove them because are blockers because otherwise you're never gonna you're never gonna be chuffed with any progress you make. You're never gonna go to maintenance because you're too scared. And then you go turtle has got me in fat loss calories and I've gone I've been on it for so long and I I stopped doing it, I couldn't do it.
Speaker 1:Then I went to a, then I paid one to one coaching and then the coach told me to go to the 2,000 calories and now I feel amazing. It's like, yeah, Total was telling you to go to 2,000 calories, you refused because of this block. You don't need to go and spend hundreds and hundreds for a six week plan from a one to one coach for them to tell you what I'm telling you right now. Which is if you need to go to maintenance, you're feeling low energy, you've lost fat, you want to repair your relationship with food even, you can go to maintenance and do it and do what the app says for maintenance. Don't be scared of it because you will feel more energy, your workouts will be better, you're less likely to have mental cycle dysfunction and I'll talk about this another time because me and Paul are working on this tool, energy availability, we'll talk more about that because it's more of a complex topic.
Speaker 2:So we're gonna
Speaker 1:talk more about that sort of stuff because not just performance but general health. The good news is, this is a good news, this the good news is, is that you don't have to do much training to get most of the results. That's good news. You've got to be consistent with it. The good news is you are your own blocker which means you are in power to remove the block.
Speaker 1:It's your own mind as the prison, putting yourself in a cage. You won't go to make this scared, scared of war. What are you scared of? A bit of fat gain, even if you gained a pound of fat. Jesus, what is that?
Speaker 1:Some energy stored somewhere in your body you can use it later on. Class awesome, evolution is amazing, job done. Got some bit more fat to energy use when deficit there we are. Gotta start thinking about these things guys because next year we've got Turtle Performance Club coming in the Golden Platinum memberships. We're gonna really be focusing on the people that you guys that wanna even if you don't even if you say I've lost fat but I wanna lose more but you know what I wanna go into maintenance for a bit, I wanna try and optimize my performance, I wanna go and hit it hard, I wanna train good, I'm not gonna overdo it but I wanna train hard, I feel that, I'm gonna go into that zone.
Speaker 1:And we're gonna offer this, we're gonna be really careful about training volumes and stuff like that, but we are gonna help you go down that route. But hopefully this podcast has helped in some way, in some way. So today, be like my father, be like Glenn. We're taking it one day at a time. I've increased his protein intake.
Speaker 1:He's on the Lidl Zualdi protein mousse. He's on the, Turtle Clear Whey, two scoops a day so that's sixty grams of protein going into him he's done some weights starting the resistance training it's very very beneficial for older people and we're working on his preferences you you could say Scott you shouldn't be giving him shouldn't this protein come from food. Do you know how stuck in the ways older people are with their food? Are you gonna try and change someone's entire eating habits to completely home cooked meals from scratch fully macro tracked or you're gonna meet them in the middle and say what's your main meal you like? I love that.
Speaker 1:Okay you can have that but it's not exactly high in protein but these can boost your protein through the day. You'll have this chocolate mousse protein mousse, you'll have these clear whey, okay. You love these protein yogurts in the fridge. So whenever you snack, snack on that baby bell lights as well, three of them a day. This is giving him 70 to 90 grams extra of protein a day and it's working with him.
Speaker 1:So think about that for yourself, work with yourself not against yourself to make light changes. And that's what the masterclass was, but it's just a reminder. But guys, enjoy your day. Get your one big thing done. Whatever that is.
Speaker 1:Get it moving. Something that does make a difference to your day, nothing too small. And hopefully, I'll see you on the radio or in some of the Zooms soon.
