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Fitness and Health with guest Steve Kamb

So my next guest is Steve Cam with nerd fitness dot com. I actually found Steve when I was thinking about who would be the ideal person to bring out a fitness. And there's a lot of choices, and there's a lot of kind of mentalities and concepts and stuff on day release. When I looked at that, there was a lot of seriousness because it, you know, and for me fitness is enjoyable and it's a release and it's mood management, and it's fun. And when I stumble across nerd fitness dot com, I'm like It's like illustrations of, like pictures of Legos doing exercises, you know, is Steve identified himself as the rebel leader of Nerd Fitness and how he's on this epic quest of awesome and his life is a video game and how every state he kind of laid out with the levels are on the video game of his life and where he is and what he's doing. Andi has this video that you confined its exercising around the world on YouTube. Just plug it in with Steve's name. That is really funny. It's a couple of minutes o...

f him, like going from world to world sections of the world countries in cities. In doing all these are things in this kind of unbroken exercise, which is really a lot of fun. I play with my kids, like, three times in a row. So when I reach out to save on, we just started talking. I loved his energy and his lightheartedness and the fact that the focus on exercise was for fun and to feel good on DTA get past these obstacles and barriers like it. Friend, since you were somebody who were say, I hate exercise like if you were someone to say that which a lot of people dio when I was researching this program and say, What is what is your big barriers? I hate exercise. I hate it s so that's one of things he's gonna be addressing here today without further ado. Steve Camp nerd fitness. All right, everybody, thanks so much for having me. I'm really freaking excited about this. Not even kidding. I don't know. I've never actually been live before, so this is kind of a really cool experience, right? So, everybody, thanks so much for having me during during my presentation. If you have questions just raise your hand. I'll gladly answer them. Same thing goes for those people out there in Internet land. Gladly answer those questions as well. So before I get started tomorrow, I have a quick bone to pick with you. Do you know I do? Yesterday when you introduced me to the crowd, what was the first thing you said about me? Or maybe the last thing you said about? Oh, I said that your with nervous dot com. But you're not a nerd, right? He's not really nerve is not really nerd. I took offense to that. Like it's like it's like, reverse book cover judgment. Like I'm proud to dinner. Really? Probably. I'd like to present you with Exhibit A. Okay. Oh, that's right. This wasn't even Halloween. This was like a Tuesday. That's right. Undies on the outside. That's how cool I was. I think I went as Superman for Halloween, maybe like four years in a row. Isn't it still your avatar? Yes, Absolutely. I actually got the nerd fitness shirt on. I have my I would do it, but I knocked my microphone over. But I was currently ready to do the Superman pose just in case I had Teoh. Anyways, the reason I'm here it's because I'm uniquely qualified to help nerds that are brand new to fitness. Get healthy. I don't come to you as a fitness expert. Somebody with 20 years of exercise physiology or something like that. I'm a guy that's been there. I was that beginner and over share a story with you guys about how I got started. I remember I was, I think 16 and I had just been cut from my basketball team, which wasn't surprised. I wasn't very good, wasn't very big. I wasn't very strong and I couldn't dribble with my left hand, so I had no business being on the basketball court. That being said, I was like, All right, I'm gonna go get healthy. I'm gonna go lift weights and get strong and make the team next year. So I went into a gym and it was one of those moments where you walk in and you felt like everybody was already staring at you. I'm sure anybody's ever been to a gym for the first time, knows that feeling where you just feel like you don't belong before you've even done anything and you walked in there. I don't know how to use this equipment. I don't know what that is. Why is that big dude staring at me? Why is that lady give me the funny look? So I did the only thing I knew how to do, which was pinch press. Or so I thought. So I loaded up giant plates on either side of the bench press. And again, I'm, like, £100 put more weight in the bar that I think I wait at the time I go to lie down on the bench, my arms already shaken. Trying to take this thing off the bench like this is probably not smart, but I'm gonna go for anyway, because I know what I'm doing. Within two seconds, I had dropped the thing on my chest and I'm lying there in the middle of Jim 16. With these weights on me going, What the heck do I do now? So I rolled to the left and the weights go spinning and falls off the edge of the weight and boom. It hits the ground. Sound like a gunshot in the entire weight shifted over the other side. that way it goes flying off. Suddenly, two gunshots went off in his gym. I put the bar back up. I sat up and looked around and before there's like two people looking at me. Funny. Now it was the entire gym staring at me, thinking, What is this kid doing here? He needs to leave immediately. I will never forget that moment because that was the day I made the decision. I was like, I am going to learn how to get healthy. I'm gonna do it the right way. Unfortunately, it took me six years from that point on, until I finally figured out the right way to get healthy. So I spent the rest of high school all of college reading magazines like Muscle and Fitness. And you know, all those commercial magazines she read. And you think, Oh, this is how they got in shape. I should do the same thing. Fortunately, that's not true. Those magazines are made to sell supplements and bodybuilder routines and advertisements. It wasn't until after college I finally figured out, put two and two together, were a sign of for gym membership, and a trainer took me out and he said, Okay, what are you doing for your workout and what do you eating? He said, OK, change everything you're eating and make your workout way simpler. And within 30 days I had more success than I had in six years prior, and that's in a light bulb went off in my head. I said, I got it. It took me six years of mistakes. There have to be other people out there that are struggling with the same things that don't have six years of mistakes to be made. So that's where the idea started formally, Bernard Fitness. And then I spent years and years and years after that, learning about how the body is properly fuelled and how to exercise and have fun with it and get the results that people want in a way that actually makes them happy. So that's how nerd fitness came together. Now I go out of my way these days to help people that are busy, people that are busy, that spent all day at a desk, people that are busy that spend all day at a desk. They might have kids. They might not have kids. They might travel for whatever is, they tend to be beginners that are brand new to fitness. They might not be interested in fitness, but they're interested in making a change and not quite sure how to make that change yet. So that Cerner Fitness comes in right now. So you guys might be thinking like, OK, it kind of sounds cool like I get it, your honor, and you help people getting healthy. But this might not be for me. Well, I will tell you that it is for some of these success stories that will be sharing with you coming up. So our first success story is a gentleman by the name of Joe Joe Foundered Fitness at about 315 110 £315. He also traveled two weeks a month for his job and spent his other two weeks sitting at a desk. Job stumbles across Nerd Fitness starts to put the plans in place that I recommended to him. I'm not gonna lie. It's diet and exercise. It's not like the secret pill or like a specific workout inside an exercise, but it really comes down to the mentality that you have when you're doing these things when you're making changes to your diet and your exercise. So I'm proud to say that over the course of 10 months, Joe went from £ all the way down to £ something even cooler than that. Joe didn't step on a scale for the 1st 6 months that he was losing this way. And after six months, you found out he discovered that he had lost £100 on he did in the right way. It wasn't starving himself. It was eating quality foods, exercising properly. And he did it in a way that he actually enjoyed exercising. So that's just one example. Now the ladies in the crowd might be thinking, Okay, that's That's Joe. That's a dude. What about us, ladies? Stacy. What you guys to meet Stacy? Stacy found nerd fitness. I want to say about two years ago, and she was I think she smoked. I want to say one or two packs of cigarettes a day. Very, very unhealthy. Didn't like who she was. Didn't Didn't really enjoy the path that she was on stumbles across nerd fitness. Um, and she'd actually up until this point tried all the wrong tactics. She tried starving herself, eating, you know, like 1000 calories a day and running for three hours in the treadmill. Clearly, she had no energy, I think. When she started, she said, she tried to pick up a £5 dumbbells and could barely have lifted. Fortunately, after finding nerd fitness and understanding like, Oh, if I eat the right kinds of foods and exercise the right way and surround myself with the right kind of people, I can look like the way every woman wants to look. Stacy, I'm proud to say that these girls like I want her right. That is the look that every woman wants, and you get to be surprised. But she did it in a way that you're probably not expecting. And 40 I will share that with you in a little bit. So Stacy actually published a success story with Stacy's adventure, and it's actually been viewed. I think something like half a 1,000,000 times now, if you Google Stacy like not nerd fitness Stacey just Stacy. It shows up like second or third because it's been viewed so many times. Not only that, but Stacy has actually been such an inspiration to so many people. She actually now works full time for nerd fitness. She's joined the nerd fitness team. And now every day inspires women to not be afraid to make changes and to enjoy this whole exercise, I think. Pretty freaking cool, huh? Awesome. Okay, so now you might be thinking to have any months in the crowd. Okay, Great. Not thinking, OK, this is great news there, too. Late twenties, Like they have kids, they don't have busy lives. They have time to do these things. I want to introduce you to Bronwyn. Broadbent lives in Australia. She found nerd fitness last May. And as a result of finding nerd fitness in reading Stacy Story, she came to the realization that Oh, like, I think I can make these changes to sure. Maybe I might be a little bit older than her. Yes, I do have two kids, but I feel like these air changed that I can make So in the course of six months abroad, one went from this six months. If you did the exact same way, say she did it and I'll tell you, it doesn't involve spending three hours being on a treadmill being miserable, it revolves around making healthy decisions and exercising in a way that you actually enjoy and one other actually, two other key tips we're gonna get to in a minute to. So these are just some of the people that I've helped. And when I say not just I health, but actually the entire nerd fitness community, which is really cool. It's all over the world. So it is. I think my favorite part of my Bronwyn story is that she gets to be a superhero. How freakin awesome is that? You know, her kids, she's now this her daughter. Now just look up and say, like, I want to be like my mom when I grow up, and I think that's just so awesome. So next we're gonna run over to the white board because I saw tomorrow using this yesterday. I was like, Man, I really want to draw something. So So people come to nerd fitness for a couple key reasons. Look, even gotten her fitness colors for Mark. She didn't have t o. All right, so we have nerd fitness in the middle. Yes, I am absolutely going to draw the logo because I want to People come a nerd fitness from one of three reasons. The 1st 1 is because they want to be happy when I say happy. I mean, they get to wake up in the morning with a smile on their face. They get to go to bed full of pride that they have lived a good day. They get to hang out with their kids. They get to play with their kids in the backyard and not get winded. They get to live a life full of things that make them excited. So I said, people come to nerd fitness for one of three reasons. The 1st 1 being happy, the next one spending this right healthy. How they dio Is this in order? Happy first. Yeah, we'll go happy, healthy. And then the final one, which I think is one that she liked the most healthy you go to. Your doctor says you probably should lose a couple of pounds or you just had your first kid and you said I want to be her for this kids graduation. I want to be there for my grandkids graduation, whatever it is you have this decision, we realize I need to make a change in my life or I'm not gonna end up in a place where I wanna be And the final one. Anybody want to guess what l g n stands for? Look good naked? It's true. Everybody wants to look at naked. If you say you don't like a naked, you are lying. So stop line. So, like I said, everybody comes to nerd fitness for one of these three reasons. Is that what you've drilled down to, like through interviews and stuff like that? Interviews the questions that people the majority of questions that people come in, there's they. And when I say look good naked, not just like I want to look at myself in the mirror. It's like I won't have self confidence. Yeah, I want to feel comfortable in my own skin. I want to go out in public and feel good about who I am and what I'm working on. So, you know, look at naked is a kind of a funny way. Put that term. But it's so true. But it's kind like you have this all these reasons, but when you boil it all down, right? This is famous comes out that they can fit into one of these categories. Now, if you're gonna pick one of these things but don't involve the other two, it's not gonna be sustainable. So some people can look at naked by following a program where they work out for three hours a day and eat nothing but chicken and chicken and vegetables. And that's all they do for six months. They probably look really good naked, but they're gonna be miserable because they've changed so many things from what they used to do, and as a result, it's not sustainable. That is the reason why people fall like follow those 90 day program. So there's those 30 day cleanses, or whatever it is like this 30 day very quick hit things and they do it. And at the end of 30 days, they've done well. But because they didn't actually address the root of the problem as soon as those days were up, or as soon as they move away from the gym that there at that they've been going to or whatever because they haven't addressed the actual issues, it falls apart on them the second. Any sort of adversity change. Maybe they get sick. Whatever it is, things fall apart. So my goal with nerd fitness is to get people to do all three of those things. And I guess you could call it a circle of, uh oh, let's imagine. It's a perfectly drawn circle. You get the point, we'll call it a circle of awesome. So again, if we only have one of the other or if we have one, but not all three of them, it's not gonna be sustainable. So how do we get all three of those things? No, I said, we build on the three reasons people come to nerd fitness. I boiled down the four reasons people have success with Nerd fitness into four pillars. So let's see, 1st 18 riel food. I know Timber loves this one because we have spent the past two days talking about eating real food, right? Absolutely. 2nd 1 do things that make you happy. We're gonna cover that in a minute. Every it's not in their head like, yeah, I could do that over here is like, Oh, yeah, Maybe I could find something that makes me happy. Maybe I'm gonna get to their Okay, Well, we get there next, get stronger. And that one is crucial. Now you thinking get stronger, get prompting it. I don't know. Trust me on this. I'll get you there and last but not leaves, Mixture, you're going the right way. So let's dig into these four things. 1st 1 As you guys already know, eating real food, this will be 80 to 90% of your success or failure. We already talked about building habits. The best part about this is most people have already conquered that whole eating as a habit thing. You gotta do a couple times a day. You don't really make it so that habits already there, we just need to change a couple of key things that we've been talking about over these past two days. Everything is she's told you about food right on and so freaking important. 80 to 90% of your success or failure when it comes to losing weight and feeling good about yourself is gonna be diet. And it's fascinating because you're so focused on not just obviously you're focusing, but you're still like, Look, I get that I spent six years doing just the fitness thing and I fought. And then it wasn't until I changed my diet that I had the success that was that was that was the moment that I was like, Oh, jeez, took me six years to figure this out. So you're working and working and working and working out, like 56 days a week reading, you know, following the bodybuilding routine and nothing I was like, Oh, I guess it's just my genetics and that's that's crap. I thought you said, because a lot of people do give up at that point, Yeah, unfortunately, for whatever reason, dumb, just dumb perseverance, I guess, allowed me to finally get to the point where somebody told me I should probably fix what you're eating like Oh, God, it Okay, so now, although I'm a huge fan of fitness, I want to make sure people know that diet iss so so important in such a big part of this, I won't get into too much food, cause we've already covered this extensively. But I do want to share another success story from a great friend of mine. Actually been friends since fourth grade. His name is saying that his real name is Chris, but his first name begins with ST. So I've ever since fourth grade I've known him a saint. We played video games together, growing up. He's a nerd like I am. We played sports together. And then when we got to, when he got to college or graduate from college, he got a typical desk job like most people do. Kept eating like the way he was eating before but cut way back on his exercise. As a result, over the years, ST got to this point and this is kind of funny. And I know I make fun of him for the all time. Don't even have to foods a Photoshopped. Those food stands on his shirt. Those were there from that is the only picture you had of himself because he didn't like how he looked like he actually might be watching this right now. If you say, say, um I think so, Saint, then You know, I tell them about nerd fitness and was like, Dude, help me get healthy. I got you, man. Okay, he said. I said, What's your plan? He says, I'm just gonna eat less and move more. All right, that'll probably get just started. But we're eventually going to make a shift and change how things go from there. So over the course of a year, ST drops about 30 something pounds 25 £30. Something like that. By running more and eating less. But he didn't change the quality of food he was eating. He didn't spend another year after that, trying to do the same thing and got absolutely nowhere. And then about I think it was, like, 45 months before his wedding. He sends me email. It says, All right, I need to get to I need to look really, really good for my wedding and my honeymoon. I need your help. Said, are you finally ready to listen to me? Yes. Okay. Saying we're gonna change what you're doing. We're gonna change the type of food that you're eating. We're gonna stop eating crap, and we're gonna start eating more quality foods over the course of four months. I am proud to say that ST got all the way down 10 8% fat on his honeymoon times. And the best part is he still in great shape like this is It's been two years since his since his honeymoon, and he maintained it because we address the issues that he was dealing with at the beginning. And he got to the point. He's like, OK, I'm Stephen finally ready to listen to you like, OK, man, this whole just burning more calories and eating less crappy food can get you part of the way. But if you really want to get to that elite level of fitness, you listen to me. All right? Fine. I'm finally ready to listen. He did one other thing that I'm gonna tell you guys about in the second half of the segment that made him really, really successful. Did he look at his wife? And all of the time, I was just looking at you brought a full size mirror with them on to carry a baby. Okay, so next the thing that you do that makes you really happy what, you do more of it. Um, fitness is one of those things that were genetically designed to enjoy. So I'm gonna call you out on this one when you say you don't like exercise. What sort of exercise are you thinking of when you think you don't like it? All right, when I think about the exercise that I don't like, I think about going to the gym, period. Okay. What do you do with the gym that you like? Or if you were going to go to the gym, what was just the active? Just thought of getting there. Okay, What don't I like? I don't like Well, a kind of not knowing what to do. Okay, but be, um just the machines. Okay. I want I want to make a process right now. You will never set foot in a gym unless you're happy to go there. I promise you that. I never set foot in again. Anyone else in the crowd? What sort of things do you not like about? Is there a particular exercise or physical activity that you don't enjoy? Anybody raise a hand, shot it up. I don't like sweating, and I don't like having to take a shower afterwards. I've got really crazy, frizzy hair that takes a little time to smooth down. Um, it's just it's just turns into a long time, which we talked about, you know, Then it's taking time away from my to do list, you have to bring the leg and then maybe another leg. And I also have an injury. Um and it hurts when I do cardio. So that's annoying to absolutely um okay, yes. Exercise Dio you hate everything about him. I tried cycling running, um, yoga. Um Pallotti's um What's the other one? That you dance and look like an idiot? Thank you. I think What I don't like about it I love dancing, but it I didn't like the atmosphere. I didn't like being around all the people and dressing strangely and having them post pictures of me later. So that's that's why I think I don't like any of it. So tell me what to dio. I will gladly tell you God help you help yourself. So that's what we're gonna get. Teoh told me last night were chatting. He's like that Kenna change that. I was just going to say I don't like the thought of people watching me as I work out like it's a judgment thing to me. Or if I'm doing ah, class like Zumba, which I would never do because I'm totally uncoordinated. Um, this the thought of I can't keep up And then I just feel bad about myself and I just want to run out of there, okay? It's a lot of self awareness to address the first half of that, and we'll get to the rest of those two. But address the first half of that. I guarantee that everybody else in the gym is equally a self conscious, is you and the guys that are really strong there, too busy looking at themselves in the mirror and noticed that I've been kidding. Like that's how it works in a gym. So one do not worry about that, too. If you don't like being one of those classes, don't do it. If you don't like running, don't. I hate running. I am like the exact opposite of Scott Jerk. I don't like running, so I don't do it like people email me all the time like, Oh, we're gonna run a marathon and hopefully never I honestly have no desire to run a marathon because I I'm one of the key. I think I have. I'm fairly confident. 80 D. That's been undiagnosed, like I'm trying to build that meditation habit. Now I last like three seconds before like basketball and, you know, super Mario jumps in my head. It's like, Well, I guess that's like, but I'm working on it. So running is the same way for me. After two seconds of running like God, give me something to do like I need a something to throw or kick. You know, just running does not appeal to me, so I'm very, very. I don't say against running, but it doesn't work for me, so I don't do it. And if you're not interested in those classes or running or Zumba or Pilatus don't do them personally. I love strength training, and I lost during training outside. I don't like going to classes. I don't like being in a group of people in exercising together. I love exercising by myself like that's become my meditation. So somebody you guys, I hate people moving around me. It's true, like when I go to a gym, I put my head my head said, and I blocked everybody. I put my head down. I just kind of get in the zone and imagine nobody else is there. That's when a minute, Jim. So anyways, we're gonna get to the things that make you happy. The reason I say doing things that make you happy because if you're not happy that you just wasting your time, it's not worth it, you know? So, um, along with exercise, you talked about this yesterday. But what were the different chemicals like dopamine, serotonin, endorphins. Also, when you're picking things that make you happy and you shifted your mindset, we're gonna get to this in a little bit. When you shifted your mindset instead of you know, the thought press that should be. I am doing things that make me happy. I am exercising. Therefore, I know I should be fueling my body with proper foods or I'm throwing away 80% of what I just did. Yeah, so that is a huge, huge part of how this whole thing works, doing things that make you happy so we could brainstorm. And I think you have a slide or me dio slide later on. That breaks down like 70 different things. I mean, if you haven't found a type of exercise that you like it, then you haven't tried enough of the one that I love. Like I said, I don't like running, but I love strength training. I love throwing a Frisbee round. I love walking. Walking is like one of the best things you can do for yourself is so underrated. It's amazing. Walking is amazing. It's really I'll tell a quick story. So I wrote an article. This is further supplant my nerd cred. I wrote an article about walking to more door and values in The Lord of the Rings fans in the crowd. Somebody took the time literally to map out the distance between the shire and more door for photo to deliver the one ring. Somebody mapped out that distance and wrote an article about, you know, we broke down the distance. I set up a Google spreadsheet, and over the course of like, three months, nerd fitness readers walked a freakin board. Or so like they broke. It was awesome Poppy articles I've ever been. It was about walking. Yeah, because it's so underrated. Like you said, it's so simple. I agree. So we're gonna talk about building the walking habit this afternoon. Um, and that there that he's a big gamer. Me to hear that And you lot of your fun activities come. You make things again. Fun. I love that in fun than you're wasting your time. Yeah, life is way too short. They say you only live once, right? So if you're not doing spending your time on things that you enjoy, then it's not worth it. So no next as you're talking about things that make you happy next we're going to talk about getting strong, like really strong strength makes everything better. When I say everything, I'm going to tell you that strength, training and project for reading off the notes here. But there's just way too many of them. Memorize starring. Training increases. Bone density builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels and improves your balance and coordination. On top of that, it has been proven to help manage and improve the quality of life for people with arthritis, osteo paralysis, Parkinson's disease, fibromyalgia People have recently had a stroke, spinal cord injury, cancer survivors and people suffering from clinical depression. So all of these things from string training make life easier. All those easy activities or that activities to make you happy strengthening makes those easier to makes everyday life easier. Carrying your kids up a flight of stairs. If you are a strong, that's much easier. If you're carrying groceries in from the car, you could do it in one trip instead of two trips or three trips or having to recruit friends to come help you bring him. You can do it because you are strong. Strong is so freaking important. And it's so I'm gonna say easy. We're actually gonna do a new tire strength training routine later on this afternoon. I know you're pretty fired up about. We're gonna do it naked. Okay, I guess I didn't get that memo. Uh, anyways, the other bit great part about strength, training, strength training makes you look really, really, really ridiculously good. Naked again with the naked right. But you have You brought it up, I think. One of my favorite quotes and it relates to strength training and fitness overall. But it came from the trainer of the actors from the movie 300 after guys ever saw that. That was the movie where all the guys got super jacked and strong and all the women and it looked like also not super track, but looked like every woman wants to look. It is a quote from that trainer. Its appearance is a consequence of fitness. That, I mean strong is the new skinny. Um, the reason strength training makes you look really good naked is because it allows you to keep the muscle and strength that you have, and it removes all of the fat on top of it. So when people say they want that toned look, every woman wants to look toned. It's from strength training, and they're so afraid of getting too bulky that they don't pick up a weight. Or this is the biggest load of crap I've ever heard. Pardon my French. Gonna go to the Paltrow's trainer will not let her pick up more than a £5 dumbbell because she says, it's gonna make her too bulky and going to this problem paying this lady thousands of dollars an hour. I hope this isn't about me getting on Gwen's bad list, but, uh, your email a strongly worded email in that cultural fan club. I'm here to tell you that is absolutely not true. If you are eating properly and strength training. You're gonna look like everyone wants to look. You can't bulk up as a woman. There are two ways you can book up. Okay? One you have toe over eat. You have to specifically go out of your way to eat 501, calories more than you're eating. And steroids those air little your only two options. If you are strength training and eating properly, you're gonna keep the muscle you have. It's gonna become really strong, dense, tight muscle, that tone, and it's gonna burn the fat on top of it. But so here's the question, though, is about bulk up because I know people who say, Well, whenever I lift weights, I broke up. What maybe is going on is you have a different definition of bulk up or they just see a little bit and get nervous. That's gonna happen, is gonna happen. And again, it's made, you know, maybe Then I'm putting the 80% towards their diet. Yeah, you know it. Like if you continue to eat a boatload of cars and process cards and sugar, whatever and your over you're eating more than your burning, then you could get bigger, however, in money experience and in the experience of the thousands of women that have stumbled through nerd fitness stumbled, pondered fitness and work their way through it. If you are strict training and eating properly, you're gonna get that look that everybody wants. So I heard you stumbled through a double dominated through something. So this next picture has absolutely nothing to do with Yes, that's me with a Nostra's. Why? Because I thought it was really funny photo, and I wanted to include it. So I can already hear you guys thinking like But Steve, you know, I just want to lose weight. I don't care about getting stronger. I just want to lose weight. I'll tell you, weight loss is one thing, but lowering your body fat percentage is much more important. When you lower your body fat percentage, you get that look that every every woman is after. On top of that, you might be thinking maybe I'm too old to start string training, and I can't do it in the 80 odd IATA. And last but not least, either. I can't afford a gym membership or I don't want to go to the gym That's fine. We're gonna conquer all three of those excuses right now, so let's get back to Stacey. Stacy found nerd fitness again. Wesley said really, really unhealthy. And through the nerd fitness community takes a chance. It says, You know what? I'm gonna start strength training. I don't think it's gonna make me too bulky. I'm just gonna go with it and see what can happen. Stacy finds nerd fitness. She starts strength training and falls in love with it. And why? I say falls in love with it. I mean, fell in love with, like, really heavy old school strength training, squats, dead, lifts overhead presses like the exercise that most got. You know, that's how she built that body with old school bar bell string training. Does anybody here know what a dead lift is? Do a quick demonstration. Essentially, you have your bar bell here, weights on either side. And your goal is just to let me pick up the weight and stand up. Does anybody want to guess how much Stacy can Dead lift? She weighs about and £40. Throw Guess out there. 2 20 Okay. Any other guesses? 3 300 texture this morning. Is that Stacy? What's your latest dead lift? Personal record, she said. £ Looking like that. That's how she did it by heavy, heavy strength training. Because heavy strength training, when combined with the proper diet, creates that really tight, dense muscle. And we're thinking workouts. It's not an hour and 1/2 of working out six days a week when I strength train I strength train three days a week for half an hour. That's it because I have much more important things to be doing with my time, like playing video games, running there and fitness. I have other things that I enjoy doing. So when I strength train, you can do it in a way that the X the routine we're gonna do this afternoon. It's only gonna be, I think, probably you could get it done about 20 minutes. Do it a couple times a week. Combine that with things that make you happy, right, and that's when we get the circle of awesome Yes, which I need to refer to weigh more so I can say things like Circle of awesome Sugo. She's super strong. Clearly, if she condemned weight that. But she doesn't look like she was toned and tight tone in time. Bronwyn, let me guess. You just wanna get so she did it If your guess was heavy Strength training. You are correct. Now again, we do not need you to get into a gym. We can do all of this with just body weight exercises, which we're gonna do this afternoon. Are you gonna do the headstand? Pushups? Oh, maybe we'll see. Well, we'll talk about that. You're gonna fill me up with food, and they made me do it. I don't get a cleaning crew in here. That could. Anyways, Bronwyn discovers nerd fitness. She initially starts by just building a habit of walking. And then she moves on from that to doing body weight exercises. And she's like, Oh, that's kind of cool. Like I could do to push ups last week. And now I could do three push ups like, how many kind of do next week? Maybe I could do for Oh, Stacy didn't get bulky by lifting weights. Maybe I should try lifting weights. Bronwyn then got to the point. This is she. This is last May. So it's been less than a year. She actually now did the damn thing again. She now competes in powerlifting competitions. She is, I think, 37 or 38 mother of two and now competes in powerlifting competitions because she's fallen in love with this whole strength training concept, and I asked her about it. You re right about getting bulky. Said honestly, no. Like when I ate and I followed Stacy Story and I noticed all these other women that were doing it. Like, I think this is something I could do, like, this is something I can get behind and things you're gonna work out Well, for me. So yes, is there like so from from a mentality perspective is that that part of that's part of happy, right? Yes, she felt so initially. I don't think her she didn't set out and say, like, because I'm gonna start straight training and that's going to my happy exercise. It was she knew, like, a little bit of strength training here and there is gonna make everything else in her life better. And she just so happened to fall in love with I wasn't expecting same thing with Stacy, didn't happen. It was more of a means to an end. And then and she started doing it. She started getting addicted to thought of I want how much more could live today, How much strong and get and addicted to how she looked in the mirror. So that whole you know, even if you are interested in strength training, give it a shot for a month combined with healthy, healthy living and then compare photos, one of the other, I think you'd be surprised. And then that whole okay, like I'm looking better. I'm string training now. I feel more excited. I'm gonna go straight, train more, right. I'm going to look better. It's like a good positive feedback that's happening. So finally, the final fourth pillar is tracking your progress. I have two great quotes that I would love to share with you guys. The 1st 1 is that which gets measured, gets improved. And the 2nd 1 comes from Alice in Wonderland. Actually, Alice says, Would you tell me please which way I ought to go from here? And the cat says that depends a good deal, a good deal on where you want to go and how it says, I don't really care much where I go and then the cat says then it doesn't really matter no matter exactly. If you don't know where you're going anywhere, I'll get you there. As they say, strength training is so beneficial because it allows you to see progress from day to day exercise to exercise week to week. We live with ourselves every day. We have to look at ourselves in the mirror every day, every single day Tough tribe needs. It was like up here. It's very, uh, anyways strength trading because you can see this progress. We live in such a culture of instant gratification that when after a week all of a sudden we're not looking like we want to look. It's very easy for us to get down on ourselves and say I'm not making any progress. The scale only move to pound. I wanted to move £ right when you contract yourself on as many different metrics as possible. As long as one of them is moving in the right direction, you are getting healthier. That's that's really smart. That's a really big deal because not everybody improves our tracks the same way. Um, and it's the idea that if your mood is lifting, then you're doing something. Absolutely. If you're what? What are the what are the parameters that you tell people it's a track on There's, Ah, I want to say there's probably three or four of them, one the scale, but with the caveat and we're gonna talk about this in the next our next little segment. But the scale can lie to you on. We're gonna actually skipped ahead to that photo. So this is Stacy again. Stacey in the middle. That's her during believe it or not, Stacy is actually £10 heavier in the photo on the right than the one in the middle. She looks, you know, obviously she looked right in the middle to, but she looks even better. More defined, athletic on the right. She's £10 heavier. If she was on Lee tracking the scale and might have thrown her optional £10 heavier, What am I doing? What else needs to change blah, blah, blah reality. The scale is lying to her. There's so many other metrics that you can that you contract and my favorite one honestly is photos. So here's ST my body that dropped down does nine or eight or 9% body fat. He took a photo himself every week and compared it from week to week to see if he was making steps in the right direction. Same thing with Joe. Same thing with Stacy. Same thing with Bronwyn. Regardless of what that scale says. If you look in the mirror and after a month, you look better than you look before and you feel better. You are making progress. So you need to create an app just for selfies in the near of naked people note to self make like that. Why is that not That needs to be a thing that, like, somehow removes the phone. That's progress. Things like, Do you have people have a phone to take a picture? I see his wife acting. Yes, it was her fiancee. Yeah, because then you got married. But this is smart. So this is instead of the scale. Yeah. So he also tracked himself on this scale, but we went by photos first. So initially the scale was actually moving lower, but he wasn't looking any different because he was just eating less and moving more so he's actually losing muscle along with fat, so his body fat wasn't changing. So the other way you contract yourself would be actual tape measure by one. You get it from like a like a fabric store, buying online for three bucks on Amazon, and you can take measurements of your waist, your your chest, your arms, your thighs, whatever and just compare it week to week. As long as you measure yourself at the same time under the same conditions, as long as part of its getting smaller, you're doing something right. Like keep going down that path. The scale again is going to drop a lot less quickly if your strength training because your own you're keeping muscle, which weighs more than fat, right? Just getting rid of the fat, just helping you burn fat. Yes, yeah, right. So cook aside on strength training when you string train. How it works is your muscles get broken down in the gym, and then over the next 24 to 48 hours, those muscles get rebuilt because your body has to work overtime to rebuild those muscles. It kind of kicks your metabolism and your entire body system into overdrive. So while you're sitting there watching TV the day after you strength train, your body is actually burning more calories, and then you would have you not done that or had you just gone running because your body has to rebuild all the muscles, don't they let people know that it's interesting. Call it the afterburn effect in a something with, like, intermittent I'm sorry. Hi Interval training and sprints like when you break down most of your body has to work overtime to rebuild its burning. Yes, yes, it's got. It's gotta work overtime and it's got to use extra resource is to make those things happen. If someone does cardio and weight training, which do you recommend that you first in the same day? Yeah, like they're gonna definitely start with strike training because the goal is to get stronger. So if you exhaust yourself running thing, you're not gonna have any energy, and you might be a little bit more susceptible to injury if you're exhausted and then you go to try to pick up the right so you want to be as fresh as possible. Start with strength training and then either run on your off days like I strength train and then I go for walks. You do separate days. I do separate days. Some people do both of the same day like straight train for 20 minutes and then go. If you want to run on the treadmill or the elliptical or you want to do if you want Zuma class or whatever, do it after you Strength train. You want to make sure you have all pistons firing for that work out so you can lift the heaviest way possible, which burns the most amount of calories. And you burn more travelers in the cardio because you've got the fat burner desert. So it's all working for you. Yeah, it's all working for you. So I think that's the sea you're like dead on your exactly where we need to be for a time so quick, Rico, 80% eat real food. The next 10% do things that make you happy again. If you're not happy, you are wasting your time, so find something that makes you happy and you and I, we can talk after this and we'll go through a list of like 100 things until we find one that you're willing to try. I have a list. Start with that. Back, back. Andan Finally. Just make sure you're tracking your progress. You know that you're heading in the right direction. You don't know where you're going. Then you can't really figure out it for getting there. Yeah, very, very good. Those four big things And you are you are kind and awesome enough, Teoh period to come up with a list of like, if someone's just like I don't like exercise. Okay, Here you get it. I can feel better. It could be stronger. I think part of being stronger to is a sense of innate confidence. Yes, that comes that then carries to everywhere else. You know, on the other thing I noticed because I never used to really strength train. I would kind of force myself to do it. This is something last six months and I've started doing a lot more recognized. Yeah, I like it. One thing I haven't expected was the interesting byproduct of lessening your irritation level. And what I mean by that is the amount of times that things just like ah herder because you're weaker, like carrying in the groceries and this and that. And it just like on, you know, and picking up the kids is a big one. You know, just being able to do like a piggyback ride really easily, and you just kind of feel feel more. Get the word. Uh, we'll tell you there's another strong, strong Strong is a great word. There's another great quote. I think it's by Henry Rollins, rock star Henry Romans and I think it was. I've never met a person who was really strong that didn't have a great deal of self confidence or something like that. Interesting itself is so important cause it carries over to every other aspect of your life from conversations you're having with friends or when you meet somebody new. If you're going to get a negotiation raised with your boss. When you feel strong, you feel confident when you feel confident. Everything else in life just kind of like lines up for you. It's always like this oris around you. Would you say that your experience with fitness has made you work off it? Oh, absolutely. I was such a wallflower. I just I never felt ever felt right you know I was. That's why was started straight training because I got cut from the team and I didn't feel good about myself and I was like, I'll just get strong and is taking me Like I said, it took me a long time to get to the point where I felt good about it. But yeah, absolutely could you've got out here and then this six years ago. Maybe I'm trying to throw up a lot more. Totally kidding. I probably could have. I would have been far more nervous and I wouldn't have felt as confident in what I was saying because I wouldn't have been. But now you in it, you're doing stuff. I was that guy that was afraid to talk to people and kind of something in the background. And now it's like, You know, if I can pick up that, there's no reason I should be able to do X, Y and Z. There's no reason I should be to do these other things. I feel strong and it's that confidence just carries over to every other aspect of life. So if you get you guys to check out his epic quest of awesome on the website, it's really funny. Like all the things