Episode 130. Are Eggs Bad For You and is Your Phone Affecting Your Fertility?
Episode 130. Are Eggs Bad For You and is Your Phone Affecting Your Fertility?
In this episode, we tackle the issue of tracking progress without having specific goals. We'll explore different methods and strategies for measuring progress and staying motivated, even when you don't have an overarching goal. We'll also be discussing the ongoing debate about eggs and their impact on health. Are they really as bad as people make them out to be? Plus, we'll be delving into the lesser-known effects of phone use on testicles and fertility. Lastly, we answer listener questions, “How to build muscle?” and “why am I not losing weight on 1200 calories?” Tune in for an informative and thought-provoking episode!
As always thank you for your support and engagement, it means the world to us!
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Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook
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00:00:05:10 - 00:00:19:21
Speaker 1
What is up, everybody? Welcome back to the in situ Health and Fitness podcast. On the Friday show, we wrap the week out with interesting facts, teachable moments, and fun things that will help you achieve your health and fitness goals.
00:00:22:11 - 00:00:29:11
Speaker 1
I am looking forward to today's episode. Couple of good topics there. We're going to be talking about testicles.
00:00:30:09 - 00:00:32:08
Speaker 2
It's like your favorite thing to talk about, I swear.
00:00:33:00 - 00:00:47:14
Speaker 1
But before we get there, I want every single person listening to think about how they heard about this podcast. So how did you hear about this podcast? Was it through social media? The email list Google search helps with. I hear about it.
00:00:47:14 - 00:00:52:02
Speaker 2
Just looking on the Spotify or whatever that podcast platform app is that you.
00:00:52:02 - 00:01:07:07
Speaker 1
Use. Exactly. Maybe you seen a five star review and a positive comment about this podcast. So however you found this podcast, I want you to go and pass that on to one person. So if you did see a five star review and positive comment and you're like, Well, that was a good comment. I'm going to listen to this podcast.
00:01:07:21 - 00:01:31:09
Speaker 1
Then please go ahead and do that. If you've seen it on social media, tag one person in a post or just send one of the posts about the podcast that we make slotted in to their DMS, then they can listen to it and help them reach their health fitness goals. If every single one of you just share it with one other person, it does help this podcast grow and we appreciate it quite a lot.
00:01:32:01 - 00:01:34:11
Speaker 1
And thank you all in advance for doing that.
00:01:35:14 - 00:02:08:14
Speaker 2
On the topic of goals. We were talking to a client this week about setting goals in the gym and not setting goals, but still wanting to exercise for like the the endless benefits that exercise gives you, right? So this client doesn't necessarily have any specific esthetic goals or weight goals or anything like that, but she really just wants to exercise regularly so that she lives longer, so that she avoids disease, so that she feels good.
00:02:09:03 - 00:02:28:12
Speaker 2
And she said that to me because on Tuesday I recorded a show about what was measurable, changing your behavior. And the first thing that I mentioned was make sure you set clear and specific goals. And then she's like, Well, I don't necessarily have clear and specific goals, but I want it to be like a part of my behavior to exercise every day.
00:02:28:14 - 00:02:46:13
Speaker 2
Mm hmm. And I was like, Wow, That is a very good point. And I also don't really set clear and specific goals. So I just wanted to dive in a little bit about into what to do if you don't necessarily have an esthetic goal, but you still want to exercise.
00:02:46:16 - 00:02:50:07
Speaker 1
If you just want to live a long, healthy life and just be a healthy person.
00:02:50:11 - 00:03:19:10
Speaker 2
Yeah. Yeah. So my suggestion is and what I personally do, because I don't necessarily have a white goal or I'm not trying to go to a bodybuilding competition or what what is it called bikini that bikini cup competition that a lot of people strive for. But I just want to feel good and live forever, right? So what I try to do is set myself smaller goals that aren't necessarily like I'm exercising to lose five kilos.
00:03:19:21 - 00:03:40:14
Speaker 2
I just set goals that are usually performance based or streak based, which is streak based. So I set a goal of I want to move for a minimum of 35 minutes every day for as long as I can. And that's the goal to keep the streak going because it keeps me motivated and I still am working towards something.
00:03:40:14 - 00:03:48:03
Speaker 2
It's still measurable. I can still see if I am making progress like in creating that habit of working out every day.
00:03:48:05 - 00:04:02:19
Speaker 1
I think people underestimate that because you might get to 20 days and then you miss a day and your oh 20 was my maximum. The next time you try it, like you got something to work towards. Yeah, exactly. And even if it's 21 days in the year for something, it's just yeah, I do like that quite a lot.
00:04:02:21 - 00:04:06:08
Speaker 1
It just gives you that little bit of extra competitive UV against yourself.
00:04:06:12 - 00:04:25:09
Speaker 2
Yeah, definitely. And a bit of accountability without having anyone to keep you accountable. And then the other thing that I have started doing this year, because I'm not really a goal setting kind of person in general, but then also that means that I don't really hit any targets because I'm not really aiming for anything. You know, I'm just flapping about doing my thing.
00:04:25:20 - 00:05:03:09
Speaker 2
So I've started setting more performance based goals in the gym and not necessarily like squat 60 kilos or anything like that, but just mobility things or movement things that I can't do or that I struggle with. So an example for the last two weeks maybe is I've been working on cause X squat. So I go to the gym to train and before I do the workout I'll spend five, ten, 15 minutes depending how long I've got that day, just working on squats, like working on my ankle mobility, how deep I can get, if I can do it with weight, with that weight on my hips tight.
00:05:03:16 - 00:05:27:03
Speaker 2
So then I have a very clear and specific goal that I'm working on. Like I want to get as deep and strong in and close squat as I can so I still have something that I can see progressing, even though it's not necessarily a big overarching goal, like losing five kilos, it's still a goal and it's still motivating and it still gives you accountability and a reason to go back and exercise.
00:05:27:03 - 00:05:29:13
Speaker 2
You know what I mean?
00:05:29:18 - 00:06:08:05
Speaker 1
Just to touch on that last one that you said, it's if you want to achieve some sort of flexibility goal of mobility called strength, muscle gain, whatever, do whatever you want, the very thought for the very first thing that you do in the in your work workout, because that is what your body will focus on. The most. So yeah, if your goal is to get more flexible in your hamstrings and touch your toes, if you do that for every workout for a minute and just do different variations of that for every single workout, your body prioritizes that and makes that more important than everything else, so you get more flexible in that area.
00:06:08:05 - 00:06:27:24
Speaker 1
So I do I try and say that to my clients, like if you if you are like some people struggle to squat in depth. So because squat is a good example of that, of trying to get good at, you know, squat depth, try just holding a squat for a minute before every single workout and you, you will get better.
00:06:28:03 - 00:06:56:17
Speaker 2
So and I think almost having those little goals that you do like all little habits, I suppose that you're doing before your workout almost makes it a lot easier to just go and work out because you have something like you're looking forward to. And also a lot of the time if you're just working out because you want to be healthy and feel good and stuff, it can get a little tedious, you know, because you're just going through the motions of going to the gym and just doing my workout.
00:06:56:17 - 00:07:19:17
Speaker 2
Whereas I don't know, there's just something about choosing a specific movement to work on. For me that is motivating almost. And like if I don't feel like working out and I'm like, okay, I'm still going to go to the gym and just do like my x squat exercises or ankle, my ability to help improve my cause, X squat, I'm probably just going to work out afterwards because I'm already them already moving.
00:07:19:17 - 00:07:28:08
Speaker 2
I've already started. So it's it's a lot easier to, I guess, stick to just having exercise for health purposes as well.
00:07:28:13 - 00:07:50:04
Speaker 1
Yeah, it's Do you think that's a coach thing? Because I know as a coach that may set in big goals to achieve like if I want to run a marathon or something like that, like because I'm putting so much time and effort into everybody else's goals and helping them achieve that, or I don't really have time and the motivation for my own goals.
00:07:50:08 - 00:07:58:05
Speaker 2
Yeah, probably because neither of us really set big, dramatic, declarative goals. Yeah. Like that in the gym.
00:07:58:05 - 00:08:02:16
Speaker 1
And the client you were talking about at the start is somebody in a similar like.
00:08:02:19 - 00:08:04:21
Speaker 2
She's also a coach, an aerial coach.
00:08:04:21 - 00:08:26:19
Speaker 1
Yeah. Yeah. So yeah, I wonder if that's just a coach thing because I do recommend to some people like set a big goal, like a big goal for the individual, whether it's, you know, complete a park run running the whole time which is five KS or do a marathon or hike this or lift this heavy. It's good to have those goals for certain clients.
00:08:26:19 - 00:08:44:23
Speaker 1
But yeah, as you're talking, I'll sort of thinking back a bit over the law. Say since I opened the gym in 2016, I haven't really had a personal goal. I compare it a little bit in CrossFit, but that was just for fun. It wasn't really. I was dedicating time and effort to it.
00:08:44:23 - 00:08:45:08
Speaker 2
Yeah.
00:08:45:24 - 00:08:47:05
Speaker 1
Yeah. Just That's.
00:08:47:05 - 00:09:19:11
Speaker 2
Interesting point. Yeah. Oh yeah. Before we move on, I just wanted to mention that we did create a goal setting workbook. We just have been shocking advertising on social media, but it's brilliant. It's so good. So basically I just run through like how it'll help you decide on a goal. Pretty much. So you list out a bunch of goals that you maybe want to achieve in the near future and then you nailed down to like the top three, the top one.
00:09:19:11 - 00:09:42:03
Speaker 2
Why you want to achieve that goal then really, why do you want to achieve that goal? How would you say yourself when you have achieved that goal? And then like we give you steps to break it down into smaller behaviors and then steps to add those behaviors into your existing routine and stuff so that it's sort of seamless and you will start to work towards whatever the goal.
00:09:42:15 - 00:09:54:03
Speaker 2
The goal is that you choose without it being such a big deal. So I highly recommend that you check that out. I'm pretty sure it's called Reach. I'm not sure. I am sure it's called Reach Your Potential. It's on the top of our shop website.
00:09:54:09 - 00:10:00:24
Speaker 1
Make sure you check that out. It is. It is well worth it. Especially in goal setting, because a lot of people don't set goals properly.
00:10:00:24 - 00:10:01:08
Speaker 2
Yeah.
00:10:02:02 - 00:10:03:00
Speaker 1
All right, testicles.
00:10:03:15 - 00:10:04:07
Speaker 2
Here we go.
00:10:05:19 - 00:10:38:12
Speaker 1
So Max shared a Instagram reel with me the other day from the he women lab out saying how having your phone next to your testicles will impact his talking about fertility and which obviously testosterone comes into that. So how having your phone next to you can affect your fertility so your sperm count and decrease which to me in not direct but.
00:10:39:00 - 00:10:40:13
Speaker 2
In hand hand in hand sort of.
00:10:40:13 - 00:10:45:15
Speaker 1
Yeah affects your hormone levels. Well, testosterone levels so.
00:10:46:07 - 00:10:50:19
Speaker 2
So when you say next you he was talking about front pocket sort of phone people right.
00:10:50:22 - 00:11:03:06
Speaker 1
Yeah I freaked out a little bit because at the moment I'm trying to count every step I do. So I've been having my phone in my pocket a lot more than I normally would. So when I say that, I was like, Oh shit.
00:11:03:15 - 00:11:04:22
Speaker 2
Do all these other things.
00:11:05:22 - 00:11:16:13
Speaker 1
So I thought it was just a good topic to talk about because everybody does carry a phone with them. And although this study was done on males and about the male genitals, you could say the same thing for females.
00:11:16:17 - 00:11:17:05
Speaker 2
That totally.
00:11:18:17 - 00:11:37:19
Speaker 1
Again, a lot, unfortunately, a lot of studies done on hormones is done on men because there's more money and more profit to be made from the studies or the supplements or whatever they're trying to achieve from the study because there's more money, men, sports, all that sort of stuff. And the science, good or bad, is just how it is.
00:11:38:08 - 00:11:59:00
Speaker 1
So a lot of these studies are done on females, but I can guarantee it will still affect females. So even when we talk about testosterone, males, it's healthy for males to have a higher level of natural testosterone. So say that's 900 ish for guys. Females still have to have a higher level of testosterone as well. It's just lower.
00:11:59:00 - 00:12:15:08
Speaker 1
So say it's 300 for females. So if a female is down around 50 like points per blood would have a if you want to measure it, they going to be very unhealthy. So a high level of testosterone for females is very healthy, but it's just a lot lower than men.
00:12:15:08 - 00:12:21:18
Speaker 2
Yeah, like the the the max the the limit is a lot lower. Yeah. Like the higher end of the limit is a lot lower.
00:12:21:18 - 00:12:35:13
Speaker 1
Yeah. So female naturally would never be able to get to 900, which is a higher level for men. But a go would not naturally get above a thousand without enhancement.
00:12:35:13 - 00:12:54:24
Speaker 2
And it was something to do with the hate of the phone. Even though you can't actually feel the heat, you're fine. Still radiates heat right. And that's what like if you testicles are always hot, that's also a bad thing. Like regardless of the phone being in your front pocket or anything as well.
00:12:54:24 - 00:13:21:00
Speaker 1
Right. Yeah. So and the reckon all the phones do get hotter. So as my iPhone gets older I've found it's gotten hotter and hotter because that needs more computing power to keep up with the updates. So it's working harder and harder than the new phones. So you'll find if your phone is older or you starting to get couple of generations old in authority will heat up quite a lot.
00:13:21:00 - 00:13:28:22
Speaker 1
And yet, although it might not be a lot of heat, it is still warming up that area and sending off signals and all that sort of stuff.
00:13:28:22 - 00:13:53:06
Speaker 2
So it's crazy how that like little warnings, I guess it is about having like phones and Bluetooth AirPods. I've seen a little a few studies starting to come out about the effects of AirPods on your brain. Haven't read any of them yet, but I remember in high school, girls would always put their phone in their bra. Mm. So right against your boob, like right against it.
00:13:53:06 - 00:14:07:00
Speaker 2
And it gets super hot there and it sits there like for hours and stuff like that. I don't know. I just. Why don't like there is literally no warning just because we don't know enough yet about the long term damages. I guess like phones haven't been around for that long.
00:14:07:00 - 00:14:27:22
Speaker 1
Well, even the studies that he's referring to, like a fair few studies have been done now to say, yes, it does. There is some correlation and it's sort of like starting to add up. So individual study, if you read them, you would be like, yeah, it doesn't matter that much. But now the studies are starting to add up enough to like, Oh shit, it's starting to matter.
00:14:28:12 - 00:14:33:24
Speaker 1
So it's sort of like, you know, one of those things in ten years time they're going to be like, Oh, we made a mistake.
00:14:33:24 - 00:14:34:10
Speaker 2
Yeah.
00:14:36:01 - 00:15:01:08
Speaker 1
And look, I could be wrong, but it's probably one of those things where for because fertility is dropping. We've spoken about this in other podcasts, how it's harder and harder for females to have babies. The natural testosterone levels in men around the world is dropping decade by decade, so every year it's getting lower and low point. So it's starting to get harder and harder to have babies.
00:15:01:08 - 00:15:12:21
Speaker 1
Is that a correlation with technology also increasing? It's just one thing just to think about not not go drastically and change everything and put everything get rid.
00:15:12:21 - 00:15:14:04
Speaker 2
Of all technology.
00:15:14:04 - 00:15:31:08
Speaker 1
In a like in some sort of metal box in your pocket so it doesn't emit any radiation or anything like that. It's just be smart about it. If you are somebody that carries your phone on you all the time. I know some people like tradings are probably the worst that because they got to have their phone in their pocket, they don't have to.
00:15:31:08 - 00:15:40:14
Speaker 1
But you know, these days you've got to especially the guys in charge have to be on the phone all the time organizing everything. So just be mindful of where you do keep it.
00:15:41:10 - 00:15:50:03
Speaker 2
I guess what like if you have to keep on your purse in back pocket would be best. Like I know a lot of guys have the breast pocket, but then that's right next to your breast.
00:15:50:03 - 00:16:10:12
Speaker 1
So or if you wear an apple bag, put it in, you know, you get some sort of hold of, you know, bag. So it is completely of your body and away from your testicles. So yeah, that's why I thought that was just a good topic to bring up just because, again, we're talking about testicles, but it could be very similar for females in their reproductive system.
00:16:10:12 - 00:16:15:18
Speaker 2
And it's something like so simple that you can just change it in the long run. Could make a big difference. Yeah.
00:16:16:08 - 00:16:27:01
Speaker 1
Yep. Yeah. As always, these little things over 50 years do add up. Yeah, I'm done on that one. All right. Eggs?
00:16:27:01 - 00:16:34:03
Speaker 2
Yeah. What's this thing about eggs, Jack? Jack learned about something about eggs, like a week and a half ago, and I've been waiting to hear it for this long.
00:16:34:06 - 00:16:44:06
Speaker 1
Well, I just like studies like this because eggs have been so demonized. Yeah. In the nineties, like, it was almost. You could not eat eggs, donate eggs because they're going to kill you.
00:16:44:06 - 00:16:46:05
Speaker 2
Well, I was three years old in the nineties.
00:16:46:05 - 00:17:10:13
Speaker 1
Well there was that main go around a couple of years ago about that video and the guys sits down to have eggs and then like ten years ago he's past self from ten years ago comes in and don't eat those eggs because of this and that and then another guy comes in from pass you can eat that comes in and says oh it's okay, you can eat the watch, but not the not the next guy comes in, donate all eggs all together.
00:17:10:13 - 00:17:37:02
Speaker 1
Kids are going to carry it like it's just eggs have gone up and down and there's a lot of research now to show that eggs are really good for you. I just like this study because it brings up, you know, something that everybody thinks about, like you know, so this study was the article explaining this study was the title is Do Whole Eggs Act Like Steroids.
00:17:37:19 - 00:17:57:02
Speaker 1
So basically, are eggs good for you? And do they give you any benefit of other proteins? And this is actually a really good study. So the study was done on sorry, I'm just pulling it up here. And where is it?
00:18:00:00 - 00:18:03:14
Speaker 1
Sorry. Continue talk amongst yourself.
00:18:03:14 - 00:18:04:23
Speaker 2
Hopefully they're listening by themselves.
00:18:04:23 - 00:18:10:23
Speaker 1
So have you eaten eggs like when you grown up? How how are eggs in your lifestyle?
00:18:11:03 - 00:18:22:00
Speaker 2
Always. Everywhere we had, we always had eggs like we would always every weekend it would be like eggs and French toast. You know, cut the top off and dip the bread in the. Oh, no. They were always they're always around quiches and stuff.
00:18:22:03 - 00:18:26:16
Speaker 1
Yeah. But was there any talk of don't have too many because it will raise your cholesterol and make you fat.
00:18:26:16 - 00:18:30:10
Speaker 2
All my friends really care about their health So know really.
00:18:31:17 - 00:18:54:20
Speaker 1
So this study was done on 30 young males and now Wren randomly assigned to two groups. So one group had three whole eggs right after training and the other group had six egg whites after training. So that's six. So the protein was equal and that's what a lot of people don't realize. So if you cut the yolk out, you lose a lot of protein.
00:18:55:06 - 00:19:01:02
Speaker 1
So the other group had to have six egg whites just to have enough protein, the same as three colleagues.
00:19:01:02 - 00:19:03:24
Speaker 2
And you also lose all of the nutrients.
00:19:04:00 - 00:19:40:06
Speaker 1
Yes. All get they actually dive. Okay. So they did it over 12 weeks. Everybody went through the same training program. So everything was same other than the two eggs and the group that had the whole eggs experienced these benefits over. So the group that had just what eggs didn't experience this, the whole eggs experienced reduce in body fat percentage increase in lean body mass.
00:19:40:06 - 00:19:53:19
Speaker 1
So muscle increased in testosterone and anabolic anabolic power. So they performed better in the gym as well. Well, just from eating whole eggs compared to what? Just the whites.
00:19:54:09 - 00:19:57:18
Speaker 2
And do you know everything else in their diet was controlled like they ate?
00:19:58:13 - 00:20:03:04
Speaker 1
No. So the only thing that changed was the eggs after the workout.
00:20:03:18 - 00:20:06:18
Speaker 2
Yeah, but I mean everything else around eating the eggs.
00:20:06:18 - 00:20:39:11
Speaker 1
Yeah. So and again, this is like sleep, like some of these guys could have been affected by sleep. Yeah. You know, like, there's a lot that goes into it. So you can't just say the eggs are the best thing that day. But I just found that that's interesting because a lot of people only ate the whites. Yeah. Because I think the but there's so much so like there's a lot of things out there that people only ate half of the vegetable or this part of the meat or whatever it is because I think, you know, it's better for them.
00:20:39:11 - 00:20:45:01
Speaker 1
But generally when things come like this, it's better off. You eat the whole thing because it works together.
00:20:45:05 - 00:20:49:07
Speaker 2
Yeah, it was produced like that. Nature produced it like that for a reason, right?
00:20:49:07 - 00:21:16:24
Speaker 1
Yeah. So they also dive into a lot more on what the people eating the whole eggs experienced. So cholesterol is a big one. So a lot of people like eggs are bad for you because it raises your cholesterol, but it raises your LDL, which is sorry, no HDL, which is the good cholesterol and lowers the LDL.
00:21:17:00 - 00:21:18:02
Speaker 2
Yeah. Which is a bad one.
00:21:18:02 - 00:21:52:09
Speaker 1
So it raises a good cholesterol and levels a bad cholesterol, which people don't realize is good and bad cholesterol with anti-inflammatory effects. So eating the whole egg compared to the whites. So the whole egg actually has anti-inflammatory effects on your body, which is I found quite interesting because you know, it's it's obviously a good source of protein and eating the whole egg.
00:21:53:13 - 00:22:00:13
Speaker 1
I can't pronounce that word, but gives you high antioxidant and anti-inflammatory properties.
00:22:00:13 - 00:22:05:10
Speaker 2
So to fight off things like cancer and free radicals that cause disease. Really?
00:22:05:10 - 00:22:26:17
Speaker 1
Yeah. Eating the Holling. Yeah. Rather than just the what? So, yeah, you get all these benefits from eating the whole egg and they're safe, and it's just. It would be cool to see somebody out there that's listening to try eating three whole eggs instead of having a protein shake after a at work. Yeah, yeah.
00:22:27:08 - 00:22:48:19
Speaker 2
Yeah. It's funny that people will like why I know that the yolk has fat in it. So people went through this stage of like fat is bad, fat is high in calories. I don't want to eat too much fat, yada yada. But like you said, you take out the yolk and there goes half the protein anyway. And also the yolk is the part that the baby chicken, the embryo is developed from.
00:22:48:19 - 00:22:50:12
Speaker 2
Like that's the part that gets fertilized.
00:22:50:12 - 00:22:52:09
Speaker 1
So it has all the nutrients.
00:22:52:09 - 00:23:09:10
Speaker 2
All of the enough nutrients to grow a literal organism, to grow something that lives and breathes like, and then we just throw it in the bin. I'm pretty sure I did a social media post on that exact thing, like stop throwing your egg yolks in the bin because they're so good for you, so good.
00:23:09:10 - 00:23:14:18
Speaker 1
And then it you cook your eggs is what I was going to say.
00:23:14:18 - 00:23:19:07
Speaker 2
Yeah, yeah. Don't stop your protein shake. Feel like a raw egg shake.
00:23:20:19 - 00:23:30:22
Speaker 1
I'm going to say most people can't digest raw eggs. Obviously, there's going to be some people out there that can, but most people can't digest raw eggs.
00:23:30:22 - 00:23:32:15
Speaker 2
So why would you want to anyway?
00:23:33:03 - 00:23:35:08
Speaker 1
Because Rocky did it and he just.
00:23:36:11 - 00:23:38:07
Speaker 2
I don't think I could swallow it, to be honest.
00:23:38:23 - 00:23:57:03
Speaker 1
I've tried a couple of times and it just. Yeah, it's not it's not worth it. So the benefits you get from the egg, you get it when you cook it. Yeah, because it actually changes the protein make up in the egg so your body can actually digest it. Otherwise it would just go straight through you.
00:23:57:06 - 00:24:01:00
Speaker 2
Like most foods, most foods need to be cooked. Yep.
00:24:01:00 - 00:24:02:00
Speaker 1
Cooked is better.
00:24:02:20 - 00:24:06:05
Speaker 2
Cool. Is that all the fun things that you've brought today?
00:24:06:05 - 00:24:17:02
Speaker 1
Yeah. I just thought that was cool. If you do try the eggs instead of protein shake, do let let us know. I'd love to keep tabs on it and see how you go and see if it you feel any different. That sort of stuff.
00:24:17:03 - 00:24:21:12
Speaker 2
Yeah. Make notes as you go because you forget. Yep. Listen to questions then.
00:24:21:20 - 00:24:22:01
Speaker 1
Let's do.
00:24:22:02 - 00:24:44:13
Speaker 2
It. Okay. First question is how? This is ironic. Actually, I did not plan this. How to gain muscle. Currently training four days a week in the gym. Female way I weigh 67 kilos. I'm eating roughly 800 calories. When I first.
00:24:44:13 - 00:24:53:12
Speaker 1
Yeah. Prioritize protein, obviously add some eggs in four.
00:24:53:22 - 00:25:25:05
Speaker 2
I would say, oh, how about I address the calories and then you can go with the training. Yeah. So I weigh between anywhere between 67 and 70 kilos and 1800 calories for me would be a cut, would be a deficit measure. So like I would increase you calories two by 2500, 2600, even depending on how active you are around training, like full weight training sessions, and then maybe you walk and stuff.
00:25:25:05 - 00:25:47:17
Speaker 2
I don't really know. But at least 2500 calories, I would say. And then obviously make try and make protein your main priority for meals and snacks. Like if you can snack on protein, I think it makes a humongous difference just to get that little bit extra in. Yeah, yeah, that would be my first shoe. Things to change.
00:25:48:15 - 00:26:14:01
Speaker 1
And just picking back on that, like, um, it's hard. It's, it's easy telling guys to eat more. It's very hard to tell females to eat more because they're scared they're going to bulk up or, you know, get fat or get heavier or whatever you want to say. But if you consistently eat the right amount of calories and again, that's different for everybody, that's a whole nother topic.
00:26:14:01 - 00:26:24:24
Speaker 1
But if you consistently ate at maintenance calories, then you will look better, feel better, have more energy, you'll drop that body fat, you'll increase muscle mass.
00:26:25:05 - 00:26:27:24
Speaker 2
You'll be able to lift heavier in the gym to get better results.
00:26:27:24 - 00:26:50:14
Speaker 1
Yeah, if you're in that much of a deficit, your body's going to fluctuate all the time, especially if body weight or body fat and energy. So like, if you're eating 800 calories, I'm sure there's a day or two out of the week where you're blown out and having 3000 because you're going to give in to certain things because you're in such a small calorie deficit.
00:26:51:13 - 00:27:12:22
Speaker 1
So it's like that spike up and squat down and your body's going to put on weight, take it off, hold more water, then get rid of it. And it's just all over the place. So there's nothing consistent about it. So, yeah, all I'd say is bring up the calories and be consistent with it for 2 to 3 weeks and then see where you're at and then maybe bring it back down from there.
00:27:13:05 - 00:27:16:06
Speaker 2
No. To try it. She's trying to build to gain muscle.
00:27:16:07 - 00:27:32:07
Speaker 1
Oh, yeah. State maintenance. Say how you get off maintenance and then if you need to increase your calories. But I'm going to say if you go from 800 up to maintenance, your body's going to be like, Yeah, we can build some muscle. Yeah, even at maintenance.
00:27:32:07 - 00:27:50:04
Speaker 2
And I would also say try and prioritize like sleep and even just rest days if you're trying to build muscle because it is very physically demanding and you do need like a lot of sleep for your muscles to actually repair and build themselves strengthens was.
00:27:50:04 - 00:28:13:14
Speaker 1
Most of the muscle building programs I write for clients three days for beginners and four days for advanced. So you're only advanced once you've been doing three days for at least two years. Three years. So the three days is more than enough to build muscle. If you do it any more, it's almost at the risk of doing too much and you won't build muscle.
00:28:14:19 - 00:28:28:24
Speaker 1
Building muscle is very hard. It's not an easy thing. So three days a week and then like three sessions in that off on your off days and that sort of thing, but only three days of heavy lifting and targeted workouts to build muscle.
00:28:29:02 - 00:28:43:23
Speaker 2
And so you just, just make it clear what the type of workouts because she only said she only said to me training four days a week in the gym. So do you want to just clarify what three days a week in the gym should look like if you're trying to build muscle?
00:28:44:00 - 00:29:17:03
Speaker 1
Yeah, I would do three days of full body workout. So let's say Monday, Wednesday, Friday you do a big compound lift on each day. So Monday would be squats, Wednesday would be bench press and Friday would be deadlift. And then you do other accessories. So I push and pull exercises. So whether it's push up and pull up all those things and then you just sort of targeting every making sure you're working every single muscle and every single muscle group, if that makes sense.
00:29:18:06 - 00:29:38:23
Speaker 1
But the big exercise are at the top. So if be companions like your back squats, bench press, shoulder press, pull ups, and then as the workout progresses, you get into the smaller group. So then you go to a delt exercise or a bicep curl or a calf raise just targeting the little muscles as your body will obviously fatigued through the workout.
00:29:39:01 - 00:29:44:20
Speaker 2
Yeah, and not necessarily like cardio of any like high intensity cardio.
00:29:45:02 - 00:30:06:04
Speaker 1
No, definitely not. Again, that would be for more advanced people and I'd probably put that into advanced program. But when you first started out for the first two years, three days a week, just obviously walking, still staying active on your off days and you know, if you really like running, I'd say a very easy jog. But yeah, minimal cardio.
00:30:07:02 - 00:30:10:08
Speaker 1
But in saying that you still walking 30 to 40 minutes every single day.
00:30:10:08 - 00:30:12:09
Speaker 2
Yeah. Just not a high intensity.
00:30:12:09 - 00:30:21:01
Speaker 1
You're not doing high intensity interval training or CrossFit or anything like that. Yeah. Yeah. You can't build muscle doing that sort of stuff. Most people can anyway.
00:30:21:17 - 00:30:29:23
Speaker 2
Okay. The other the other question that I brought along is complete opposite, which is why am I not losing weight on 1200 calories?
00:30:31:01 - 00:30:32:01
Speaker 1
Because you're not in enough?
00:30:33:18 - 00:30:37:00
Speaker 2
Well, yeah, I mean, 1200 calories.
00:30:37:21 - 00:30:40:22
Speaker 1
To start you out when it's just walking and crying for some reason.
00:30:41:11 - 00:31:01:05
Speaker 2
Driven to calories. I would first ask, why are you eating 1200 calories? Like, why did you choose that? It's probably way too low. The second question I would ask is, are you actually eating 1200 calories? Like are you how accurately are you tracking your calories? Are you tracking your calories seven days a week? Are you weighing your food?
00:31:01:05 - 00:31:12:00
Speaker 2
Are you just guesstimating? Are you I don't know. There's like a lot of are you just having little sneaky snacks? Like I'll just have a couple of almonds that's 400 calories or just calories. Oh, yeah.
00:31:12:00 - 00:31:13:21
Speaker 1
Oh, just how many people drink their calories?
00:31:13:21 - 00:31:18:10
Speaker 2
Like, I'll get a lot. I forget to put that in. That's 170 calories like.
00:31:18:16 - 00:31:26:01
Speaker 1
People have like two or three lattes a day or an energy drink or something like that. And four just and that's a thousand calories right there.
00:31:26:03 - 00:31:53:04
Speaker 2
Yeah. And then so, yeah, why are you is it why you eating them? Are you tracking them even closely? And then I would say, well, yeah, it's probably too low for anyone to function well, it's too low of a number, but also are you eating enough protein? Like if you're eating 1200 calories, like it should almost be just 1200 calories of protein to get enough protein into your diet.
00:31:53:04 - 00:32:07:11
Speaker 2
And you need like I feel like people underestimate, like the importance of protein when they're trying to lose weight because you need protein to maintain any muscle that you might have and support, like all of the ligaments, joints, brain function, everything.
00:32:07:12 - 00:32:19:02
Speaker 1
I was going to say that. So 1200 is almost borderline starving yourself. Yeah. Like for any metric of measurement, 1200 is you're infinite.
00:32:19:14 - 00:32:23:06
Speaker 2
So famine. Famine. Yeah.
00:32:23:06 - 00:32:49:05
Speaker 1
So you're starving yourself. So you need to prioritize protein so your brain is made of protein or your organs. So thing is, all them are going to take priority over the food you put in. Your body's not going to give up what you look like. So you need to fuel your body properly so it can function properly and then adding the rest will do whatever you need to do so that it looks the way you want it to look.
00:32:49:23 - 00:32:54:08
Speaker 1
So yeah, I'd say increase calories right away.
00:32:55:04 - 00:33:21:24
Speaker 2
And also if you are in a calorie deficit and you're trying to lose weight and you can't lose weight, I think like focusing spending some time working on sleep and focusing on the amount of sleep makes a massive difference in your ability to lose weight because you need time to rest and digest and recover and have enough energy like you're not eating as much calories as you need to function, like eating less.
00:33:21:24 - 00:33:36:20
Speaker 2
That's the whole point of a calorie deficit. So you need to prioritize sleep so that you get energy from somewhere so that you can still train and exercise and function well through the day. So I don't know. I feel like sleep's neglected when people are trying to lose weight.
00:33:36:21 - 00:33:46:13
Speaker 1
Yeah, 100%. And that's like, yeah, I'll say increase your calories, but I'm assuming they've just focused on everything else. All right.
00:33:46:13 - 00:33:47:16
Speaker 2
Sleep, water.
00:33:47:17 - 00:34:12:12
Speaker 1
Yeah, all that sort of stuff. Like. And that's like if they are trying to lose weight, like, yeah, like, let's not worry about calories, like you said. What else are you focusing on? Yeah, everything else is up. The shift, then doesn't matter what color you eat. Yeah, well, it does to a certain extent, but yeah, you can have much more success eating the stuff you want to eat, but being healthy in other ways.
00:34:12:15 - 00:34:14:15
Speaker 2
Exactly. Cool.
00:34:15:02 - 00:34:35:15
Speaker 1
That's it. Awesome. Thanks again, everybody, for tuning in. Sorry about the properties that are happening right at the end here, but we will see you all in the next episode. If you haven't realized yet that these are on YouTube, you can watch some of them. Some of them are just voice overs on the videos, but there is that option there to watch them now as well.
00:34:35:15 - 00:34:58:01
Speaker 1
So enjoy and we'll talk to you all next week. I.
