Episode 97. "Spot-fixing" in the gym, information overload, why you should eat breakfast & more.

Episode 97. "Spot-fixing" in the gym, information overload, why you should eat breakfast & more.

This week we discuss "spot-fixing" body parts in the gym. Does it really work? and how should you go about adding it to your program?

We explain how consuming too much information could actually be doing you more harm than good.

Listener question #1: Do I have to eat breakfast? If so, what should I be eating?

Listener question #2: How should I go about training while in a calorie deficit?

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What is up everybody? Welcome back to the number one health and fitness and entertainment podcast, the in Situ Collective. My name is Jack Graham. You're OK you wanna go again or?

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What is up everybody? Welcome back to the number one health, fitness and entertainment podcast in the post code of 2539. My name is Jack Graham and I'm Matt crackers. And on today's show we are talking about a new style of training that we're implementing. So we're testing it out for you guys because we got a new program coming out soon. We talk about how information can be stopping you from getting results, what the hell is going on there? And then we dive into a few of your questions, including we're following up on a topic we talked about a few weeks ago, calorie deficits. So we talked about how to get into a calorie deficit. But today we're entering a question how you should train when in a calorie deficit, plus a few others, so make sure you listen all the way to the end. I found a study. There we go. Proves I was right because you got angry at me for doing something this week. So I went and found a study to prove you wrong. I got angry at you. Yeah, I didn't get angry. Now this is probably a very bad study. I just googled it. So don't quote me on. I don't think it's the best study out there, but I was counting out my reps allowed the other day in the gym. Yeah, I did get angry about that, but I. Saying this a while ago, so I looked it up again and apparently swearing helps you get a few more reps out when you're finishing off a set. Why?

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Because it's like that. Yeah, swearing at the Rep and you're giving it more energy and it gives you that little bit push to get a couple more reps out. And I wasn't swearing. So I feel like just counting my reps out is a better option, and it's kind of the same. So I was just trying to get a few more gains in the gym. Oh my goodness. If we went to a busy gym, would you do it there as well? Yes, I would. So just to paint the picture, it's usually Jack and I and A client in the gym or just Jack and I. So it's pretty quiet. The music is there. But Jack. Always is like 6. Kevin. It just does something inside of me. It makes me so mad. It helps a lot and this study proves it. Like I was, like I said, I wasn't swearing. I was just, you know, using that accounting system and exerting more energy to get a few more rich. And that was my argument. Doesn't I said to Jay Turner and I said, I'm pretty sure counting out loud is gonna use more energy so you get less out of the reps, but obviously not, obviously not according to this study. So if you want to get a few more reps out, swear at them. I don't recommend it. It's very annoying for the people around you. Now, the reason I bring this up is because this was at the very start of the session. And Mack and I have been trying a new, not new for us. This isn't definitely not a new style of training. It's been around for a long time, but it's spot fixing now. I know a lot of people out there are going to be like, but Jackie said you can't spot fix body parts and there's a lot in it and I want to dive into it because. We're working on different spots. We want to improve on our body, so I thought we could talk through that and how we're actually trying to improve them. So I'm trying to build my shoulders up. I don't know why, they're massive already. I want to go outwards, I guess you could say with my shoulder. So I'm working on my delta size. Because I've

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already got big hips, so the way to make your hips smaller, you can't shrink your hips because their bone, the way to make them seem smaller is to grow your shoulders out further. That gives you that V taper shape. So I've been working a lot on trying to build my shoulders outward rather than just big and bulky, I guess you would say. So basically you just choose two to three exercises and you do those exercises for your warm up. So they're very short and intense. I'm just going to use one example of a chess supported why rays? I was just doing a single arm one just to get a little bit more.

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Muscle feel and dealt feel I guess you would say because I get a more connection with a single arm rather than double arm and I just do two to three sets to failure and that's my warm up and I just do that four days a week, maybe 5 and it's just given the delta a little bit more stimulus, but it's not much and this is the thing like you can get into overtraining body parts. So it's isolation work on body parts that you want to grow. Or get better looking. Or, you know, whatever your goal is, basically, yeah. So yeah, basically I was doing these reps and if you have done isolation work to your delts, they start burning very soon and you need a little bit of extra. So it's definitely a style we've been trying to implement for a new program that I'm writing. I've got a few other clients trying it at the moment as well, just to see get a few people doing it and see what works and what doesn't, that sort of stuff. I've started seeing a bit of growth. It's hard to get. Individual muscle growth, I guess you could say and it takes time and effort, but it's just, yeah, couple of so three exercises, two to three exercises, two to three sets to failure, very light. So short intensity, I guess you could say. So light high reps, reps, to three sets. Yeah, I'm doing about 15 to 20 reps. And yeah, two to three sets depending on how fatigued I am and you just add that in and it's just that little bit of extra stimulus that should grow those body parts. Umm. Now I guess I'll go. I've already said that I'm trying to grow out my shoulders a bit to get that V tape taper to make my hips look smaller. But, and this is a style training was done a long time ago, but then I found CrossFit and I was solely CrossFit for a good five or six years. And CrossFit is very. Frontal plane. Yeah. So my back started getting very underdeveloped and the delts got underdeveloped because you don't really use them. No. In CrossFit. Yeah. And I'm not saying it's bad or good or anything. I'm just saying generally you just don't use them for because of the movement. So they other muscles develop and they get weakness. So

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basically I'm starting to get a little bit of a shoulder roll forward. You could think of it like the social media back in the hunch, hunch that everybody talks about. So CrossFit will do that to certain people and. I was one of those people that was doing to doing it to. So I'm trying to develop my upper back to like I said, grow it out but also improve my posture as well. And just working on those little muscles. Yeah, I need to catch up to the rest of my body. I guess. CrossFit also helped me decide which Muscle group to start with as well, because I've decided I've only been doing it this week. Really decided to start. Targeting my abdominal muscles rather. Um, not in the sense that I want to like, get super lean, you know, but I literally want visible. Some sort of visible abs there. Like I want to literally grow my muscles there and I feel like doing CrossFit. Like, yeah, you do like toes to bars, but you just swing your body around. Really, unless you do strict, you don't solely engage your abs. And then we used to do sit-ups with an ad mat and you're just throwing your body backwards and forwards and backwards and forwards. So I feel like never in my history of training, which is a very short history, have I really. Actually spent time on my core and I also think that it will help me with like all my other lifts, obviously because I think that it has been neglected because it's. Because of doing CrossFit for so long. Yeah. And I did want to bring this topic up more for your goals. So you're trying to improve the look of your core, your tummy muscles and that sort of stuff. So and a lot of people get this wrong because they think. Now we're talking about spot fixing and improving body parts that we want to improve on. Now there's a big difference between because a lot of people get this mixed up and they'll start doing a lot of core exercises

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and think they're going to get better looking abs. But there's more to it than that. Even with my shoulders. Now, body fat percentage comes into this a lot, so you could work on your core, get a really good core and basically grow the muscles so they're a little bit more visible. But what's going to happen? Is your expanding your midsection almost? Yeah. And if your body fat percentage isn't going down at the same time you're doing that, then your tummy is just going to get bigger. Yeah. It's not actually gonna look more shredded, it's just gonna look bigger. Because again, everybody's different with this depending on where you carry your body fat. So somebody could have 10% body fat and be absolutely ripped, but then others might be 10% and. Have a big cage on their belly. Just depends on where you carry your body fat. So this is going to be different for everybody. But if you want visible ABS, yes, you need to target them and grow them and make them bigger so they're more visible. But you also need to bring that body fat down. So yeah, doing crunches is not going to get rid of fat on your stomach, right? That's what you're trying to emphasize. It's only gonna grow your muscles. Just like doing bicep curls isn't going to get rid of fat on your arms as such, are you gonna give you bigger biceps? And just back to the admat setups. They are the worst exercise you can do for your call for growing your call work. Could you use your arms? No, even if you're doing them slow and strict, because it's such a confined movement and. You're literally just flexing the midsection. So you want to basically send your midsection through a contraction with the external parts of your body. So I'm going to talk about leg raisers or laying leg raisers, moving your legs but then lifting it right up and then curling your back off the ground as well that you're using your core to lift your legs up. Then also you're contracting at the end you're

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contracting your core by lifting your back off the ground. Does that make sense? Yeah. So yeah, it's a big, it's a wider range of motion where if you do an AB mat setup, it's very short. It's very short, yeah. And you're not really sending your core muscles, your abs, through much range. So if you're going to be doing that and you want to improve the look of your core, make sure you choose the right exercises as well.

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This all sounds good and This is why I put this sort of stuff into my program. Build and shape as well. So phase three, you do a lot of focus sessions with what we're talking about, so you bring up lagging body parts targeted and then you add in a little bit more cardio in phase four, so your body fat drops and generally your muscles are more visible. That makes sense, yeah.

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Get this? I come across this article the other day. And it just brings up a good topic of too much information and information overload because we talk about protein intake and all that sort of stuff quite a lot. And I don't know what the goal of this article was, but basically they were trying to convince people that. Your urine is now. Damaging the environment if you have a high protein diet. What? Yeah. So what media outlet or do you remember? No, it was just like a it came up in your Google feeling down the. Yeah, yeah. So I didn't really look too far into it because it's one of those things where. I read that and like, what the like that makes no sense at all. Like where would the bad check if the bad chemicals are coming out of our body from high protein? Or how would protein even make your urine that bad, that it's ruining the environment compared to other things that we do that ruin the environment? Like it's going to be so low on the spectrum of priorities, right? Of environmental damage? Yeah, there's a lot of big feet. We have fish to fry there rather than high protein diets. And This is why I brought it up, because we understand, like that's just a load of ****. But somebody could be reading through that and go, ohh, I'd better stop eating protein. Yeah, protein is bad for me and the environment. Yeah. And it's just at what point do you stop reading and start doing?

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What do you mean? As in, what point do you you decide you have enough information to put the things that you've learned into action? Yeah, never. It's actually physically impossible, especially with social media, because there's just too much new information all of the time. Like all the time. Yeah. And I would suggest just doing and adjusting along the way. But also, if you're just doing, how do you do? How do you know if what you're doing is right? You know, be like, if I saw the article and I knew nothing about health and fitness, how on Earth am I gonna like, discover if my, like, lack of protein is making my pee less toxic to the environment? You know what I mean? Yeah. I guess common sense is going to come into a little bit as well. Somewhere I was. I saw a post on socials last week and it was like something along the lines of it's funny how the media tells us to do all of these things. That they then later tell us is actually killing us or it's bad for our health or like at the minute I think the media is heavy on plant based vegan sort of diets and stuff. But then in a couple of years they'll be like Oh my goodness, don't be vegan, don't be plant based because it's killing you. Like, it constantly goes in a cycle like that. Yeah, like do you remember that famous diet and it was like 2 boiled eggs for breakfast, Chardonnay for lunch with a piece of toast or something. It was like a

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diet that went out in the newspaper, and it was pretty much boiled eggs, toast and wine. Yeah. And they're like, yeah, this is how you live for longer and everything like that. But then a couple years later, it's like that diet is killing you, which it's never. That's never going to stop happening. Yeah. Have you seen the real. I think it is going around on social media and this guy sits down to eat his bowl of cereal and then it pops up with this guy. Influencer science. I should cereal is bad and don't eat cereal. So he puts his cereals down and then he goes and gets his plate of fruit, gets his fruit ready. And then this other influences like don't eat fruit. Fruit is killing you. Too much sugar. Yeah. And then he's like Ohh spits that out and then dry and he just keeps going. And it's just so true that no matter what you choose it's gonna be wrong. Someone's gonna say it's wrong. So I just, you just gotta, like I said, start doing stuff. And see what happens to your body. Yeah, and adjust along the way because all these diets and all these fads work at some point, but will they work for you? And how much of it do you have to devote? Like, yeah, a carnivore diet. Do you have to go full carnivore or can you just have a little bit more meat or you just gotta decide for yourself? I was reading book reviews on Amazon yesterday for market research purposes. I just. I was going to say Google I just searched on Amazon weight loss books and ohh man like so it was a mistake that was too broad of a subject research. But so many books were coming up and I was just reading the reviews to try and get a perspective of what people think is valuable and what people think is true and they'll find their problems and stuff in their reviews. And it's so funny because some books like there was one I think called the Obesity code and just from read like I've seen it before the cover somewhere, but just from reading the reviews I've

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gathered that it's a book about fasting. Which we're not really a fan of, but the reviews were like some people were saying, Oh my God changed my life. I've been calorie restricting forever and now I just fast. And I lost so much weight and I was like, well, you probably are just calorie restricting better because you're cutting out a meal. But then there are some people that read it and was like, this is the worst advice ever. Like, I could never do this. And just like really put in perspective how different literally every single person is. Like, you can make as much information as you want, but it's not going to suit everybody. Yeah. And that brings up another topic of where you get your information from. Now there's. Like. You go back 20 years and you only got your information from the news. Yeah. And the newspaper and it magazines. Yeah. And you wouldn't get much. Like, where else would you get it from? You'd get a little bit of word of mouth, but it'd just be local stuff. Like there wouldn't be much else. Yeah. And now everybody's after the last couple of years, everybody's. Not really done much about. Umm. Everybody sort of going away from the media sort of things. Yes. And going to social media, yes, social media and all that sort of stuff. So no one really listens to the news presenters and all that sort of stuff anymore. So they're really trying to. Be outrageous and say, yeah, urones. And that's I catching like, oh wow, I eat high protein in my urine is to destroying the. So that's more catching. So they're making it worse. But then also people are you'll see a documentary on Netflix and you go, oh, it's on Netflix. It must be true. Yeah, it's crazy to think like anybody can, actually, if you've got enough money, anybody can put a documentary on Netflix. Anyone can put any kind of media out there. If you've got enough money,

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you can publish any paper you like. A book or books are the worst. They kill like they kill me. Yeah, the amount of misinformation that people can publish and sell and end up being a New York Times bestseller because who is like monitoring that? No one. No, it's just how well you can sell. Yeah, not how good the book is and how much information is in the book. That's just how well you can actually sell. The book. And yeah, anybody now can make a book and it's not that expensive. And I was doing the same research for muscle building purposes and all that sort of stuff and. It's just like PTS, like James Smith, for example. It's like you get to a certain point and it's like, well, let's create a book. And because you've created a book, it gives you more credibility. Yeah. And. It's just already anybody can do it. Yeah. And I've just found a lot of PTS out there. I've just gone and written books, which is look great idea and I think it's good. And the more information out there the better because obviously more people are consuming it and more people are going to change their lives. But it can be dangerous at the same time, I think. It can be dangerous in the way that, like, more information is good, yeah, but also consuming too much information can just stop you from doing anything at all about changing your lifestyle or trying to be healthier because you don't know what to choose. I supposed to know where to start, so you might as well just stay the same, which I think is a big problem at the minute because people are like, oh, well, this person said this and this person said I should do this, and I was doing this and it didn't work for me. And then you just get overwhelmed. Like what? Our role just stay as I am for now. So what should people do? Join the unstuck challenge. I was yeah, you should definitely do that. But I would say you have to learn the basics for yourself. Like, don't just follow a diet

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because someone told you to follow a diet. I think it's important and I don't know why we don't learn more about it in school, but it's important to learn the basics of nutrition. What is the food you're eating like, what are macros? What are calories? Where do micronutrients come from? Like if you know that then. It's much harder for you to be fooled, you know, because you know what your requirements are to be a healthy human, and no fad diet is going to trick you into buying their stupid vegan meal plan. But yeah, yeah, I agree. There's just some fundamentals out there that just work. And. Understanding those helps you have a better, I guess you would say ******** radar of sifting through it. Like you said, if you know exactly how many calories are in food because you've tracked them, when calories and that sort of stuff, you're gonna know fasting's not the answer. It's calorie deficit and it's not that. The like a lot of the diets and stuff do, just take from the fundamentals and mash them up into their own unique way of doing things. But if you just. Know the fundamentals and you'll be able to see what is lacking or what is fake in other plans, challenges, diets, whatever it is like you don't have to know the science and the nuts and bolts of metabolism and energy expenditure and everything that just know the basics I guess and then it just, I don't know why we aren't taught in school. And food is definitely probably more important. But I just as you're talking about, remember somebody sent me a calisthenics YouTube video and said told me that they're gonna start doing this and they're gonna get ripped like this guy, Oh my gosh, doing the cat. And I just wrote back, I'm like this guy does not do calisthenics to get that body. Like, yes, calisthenics.

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So calisthenics, body weight exercises, more gymnastics style workouts. Yes, they're going to get strong. Yes, you're gonna look good, but there's a lot missing from it. The guy that was doing it, there's no way that. He had that body development through calisthenics. So again, it's just like understanding exercise and resistance training, all that sort of stuff, and you're not going to be sold these stupid programs. That aren't going to get you anywhere. Yeah, no. This guy was just doing planks and holes and stuff like that, and they're good and you should do that sort of stuff. But holds don't build muscles. They have their place, but they if you only did those, you would not get the body of these guys presenting these workouts well. I mean, you have to. Build strength. That is far more difficult than holding your own body weight up to progress in calisthenics anyway, right? Like, you can't just keep doing the one workout. Yeah, one exercise at the end of the day you can progress. So yeah, so you've started a plank, then you'd go to a Pike, and then you'd go into a handstand, say. So you're progressing through it, but essentially it's almost the same load on your body and your body will adapt to it, and you're not sending your muscles or your joints. Or your limbs through any range. Hmm. So you do a bicep curl and you curl your arm up. Yeah, that's going to work. Obviously that's working your bicep because it's contraction and extension where if you do like a ring hold, so an iron cross or something like that, yes, that's working your bicep, but it's a hold and you're not actually sending it through any range of motion. Range of motion, yeah. So again, both are very important, but you can't just rely on the whole to get the same. Effects as that boss it too. Just like nutrition, you can't just eat meat, or you can't just eat broccoli, or, you know, you can't just do one thing. You have to do everything.

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Listen to questions. Have you got any this week? I have one about breakfast. I've actually forgot to put a question box up this week, but it's an older one from last week or the week before. And it was do I have to eat breakfast? And if I should start eating breakfast, what the heck should I eat for breakfast? I think this is a very common question also. I would say yes. You definitely should eat breakfast. I strongly encourage eating breakfast for a few reasons. If you don't eat breakfast, you're likely probably having a coffee or something else instead of breakfast, which is just going to ruin your appetite and ruin your energy for the rest of the day. It's very important to like breakfast. There's that. What's that old saying? Breakfast is the most important meal of the day, I think so it's the first thing that you eat, so your body. 18 for, I don't know, say 12 hours and it is at its most ready to digest and utilize the food that you give it. So it's important that you choose a good breakfast, something that isn't just a bowl of cereal because like very minimal nutrients in that so. As in what to eat, I would suggest aiming for definitely a serve of protein, so generally that's like a palm size. A palm size for women, too. Palms for men's worth of protein and if you can, vegetables or fruits or vegetables or fruit. At breakfast we just have like a smoothie, so we put a scoop of protein in it. A bunch of berries, a Kiwi. What else? Yogurt, yogurt, Greek yogurt, a couple of nuts. And that's pretty much it in creating super easy, low in calories, super quick. You can make it the night before if you have to and just take it in a protein shaker and drink it the next day. Otherwise, if you have the luxury of cooking breakfast, even better. Like, it doesn't have to be bacon and eggs either. We were talking the other day about why the heck is bacon and eggs breakfast food? Like, whose idea was that? It's just it's so high in fat and. It's just, Jack said. Like it's just marketing, which it is. But yeah, if you have the time, cook some breakfast. Cook, I don't know,

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mushrooms and broccoli. And what's the meat you would want to eat for breakfast? Leftover from last night. Yeah, it's not a bit of cold. Chicken, meat, steak, whatever you had the night before cooked that little bit extra. And the smoothie is a great idea because you can hide more veggies in there. If you haven't got many veggies in your diet, it's a great way to get a few more in and you won't even taste them. No, not at all. And if you are like a serial cold breakfast kind of person, that's fine. You can keep your cereal. You can probably find a better option. You can add a protein shake to the side of your cereal. You can add a protein shake as your milk in the cereal. Try add a serve of fruit. With it, because you actually get some macro micronutrient benefit out of it. There are endless, endless options you can make, like mini quiches or something you know to have if you're in a rush. But I would say if you are going to start having breakfast, if you don't eat breakfast already is just put a heavy focus on the protein because it's going to keep you fuller for longer. So you probably won't need as many coffees. You probably won't get like a muffin or something from a cafe. And it also really, really helps with your energy. Levels. So if you're having a carb heavy breakfast, you're going to have. Like that high energy peak and then a very low energy crash. So if you have protein with any meal, this goes for it just helps stabilize your energy throughout the day and hours after the meal so you don't have that three o'clock slump like everyone does.

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And your body does use up nutrients better in the morning than the afternoon. So if you were to have a protein shake in the morning compared to the afternoon, your body will absorb more protein in the morning generally. So again. When people are starting to change and do things. Breakfast, or the first meal of the day, is generally the place I get people to start. Yeah, because it is so important. It sets you up best for the day. And just, yeah, it can prep quite easily for breakfast, yeah. You can make like soaked oats to your puddings like. Like I said, caches, smoothies, premade smoothies. Also, when you just set it sets you up for the date. It reminded me that, of course, if you have a healthier breakfast and you have enough calories and enough protein at breakfast, it's going to make it so much easier for you to make better choices for the rest of the day. Like, how often does it happen that you have, like, I don't know, chicken and veggies for breakfast and then you're like, oh, you know what, I'm going to get a hamburger from maccas for lunch. You. You're far less likely to do that because you've already started your day well and you're like, oh, keep going because my breakfast was so great. Whereas if you missed breakfast and you just have a coffee or you just have a piece of toast and you're like, oh, whatever, I already feel like crap. I'm just hungry. I just want this burger. I'm just going to get it. It's just it makes it a lot easier for you to make wise choices if you have some good food in your belly. Just back to the question itself, but they asked do I have to have breakfast? And no, you don't have to have breakfast. You don't have to do anything that you don't want to do, but you should want to have breakfast. Yeah, again, it just goes back to the conversation we had about learning. So you have a better ******** detector. Like the more you learn about your body, the more you understand food you and understand how important it is you're going to want to have breakfast. So no, you don't have to. But if you don't want to, start educating yourself and you'll want to and also. On the ******** detector like also be aware of your own ******** detector, as in like for an example,

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my sister, sorry Casey, swears that she cannot have breakfast because it makes her feel sick. So she's telling herself. She's been telling herself that for as long as I can remember that she can't. She's not a breakfast person because it makes her feel sick. Just be aware of the things that you tell yourself because you could be convincing yourself that breakfast makes you sick or. You're having something stupid for breakfast, like fruit loops, and of course that's going to make you feel sick. Or like, I don't know, bacon and eggs super high in fat. That is also likely to make you feel sick just. And also, if you learn these, like what's in your foods, it'll be far easier for you to eat foods that make you feel great. So yeah, just be aware of the things you're telling yourself as to why you don't want to eat breakfast or anything for that matter. So I had one question. To it was a follow-up question on a topic we touched on a few weeks ago about calorie deficits. So we spoke a little bit about how to get into a calorie deficit. Well, we told you how to get talent deficit, so if you want to know, go back and listen to that episode. We did touch a little bit on how to train in calorie deficit, so this person was just saying. They're going to try and get into a calorie deficit, so how should they train?

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And basically, you should just keep doing what you're doing. If you're following a good program, then it should sort of be built in there. You just got to know that you're not going to be, you're not going to have as much energy as you would in a cowardly surplus food is energy. So the more you eat, the more energy you're going to have. So obviously you're depriving yourself of energy, so you're not going to be able to lift the weights that you normally do or move as fast as you normally do. If you're a crossfitter, then you're going to have slower times in the workouts and. You know, you've just got to accept this and it's just part of the process. And This is why we don't really recommend staying there for too long. And I guess why we recommend going down slowly? So you still can train, you can still go to the gym, you can still move weight, you can still do stuff on the weekend. You're not going from eating like 2500 calories to eating the famous 1200 calories, which is just going to destroy you inside and out. Yeah, great point. Yeah, and. That is going to. If you went from training in a surplus and then cut straight down to 1200, you're going to struggle in the gym. You're going to feel like ****. You're probably going to end up stop working out because you're going to look like **** as well, yeah? And you're going to reverse all the hard work you've just done. So.

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Each phase maybe. So generally your program your phase should be three to five weeks at the most. Come down maybe one or 200 calories, so take your time when you're doing it. So it might be a 6 to 12 month process of just slowly coming down. And again, we spoke in that episode. The slower you do these things, the better results and the longer lasting your results are. Yes, we were actually having a similar conversation with a client last night. About weight loss. So if you're in a calorie deficit, I'm assuming your goal is to lose weight or fat. And he was saying it's so frustrating how he it's been six months and he hasn't lost any weight, but he's definitely lost size. And I just said to him, just keep in mind how long it took you to get to the size you are now, like probably years, years and years it took. It can take you to gain however much weight you gain. So just give yourself some grace. Time in as to how long it's going to take you to lose that weight, because it's going to take probably double the amount of time if you want to do it right and sustainably and not gain the weight back, Yep. So hopefully that has answered your question. If you have got any questions for this show, make sure you follow us on social media. Mac is much better than putting it is much better at putting the question boxes up as I am. So if you follow us on social, you'd be able to put your questions in the question box or you can just shoot us a message and we'll ask. I will answer it on the show. Are you OK? Time to end the show, I think. Thank you for tuning in. And we'll talk to you all again next week. Bye.