Train like Hollywood's Elite & Transform Your Body | Gunnar Peterson

There's all types of things that healthy skeletal muscle does would you say that the most are there a handful of really important components to a training PR uh plan when an individual is really looking for body recomposition yes I would say you have to think about working in all planes of motion what does that mean I think you for the listener so sorry so three planes of motion sagittal which is front To back uh frontal which is side to side and transverse which is in rotation and a lot of people don't want to work in

rotation they don't want to load in rotation they're afraid but you [Music] think thank you to timeline for sponsoring this episode of the show this is the gamechanging supplement and it is called mitop Pure is especially important with this conversation that gunar and I are talking about muscle Musle metabolism in order to have effective skeletal muscle you have to have healthy mitochondria and that's exactly what mitop pure does it is a postbiotic it's a pomegranate postbiotic where 30% of people cannot actually even make it it has over a decade of scientific literature behind it truly

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nutrition.com sdon again that's timeline nutrition.com lion and use the code Dr lion you will Get 10% off your first order of mitop pure gunar Peterson I'm so excited to have you on the Dr Gabrielle lion show and by the way I met you in person when we were at the strong event in New York City I believe it was last year and I have to tell you I was so blown away by listening to you talk and watching you interact with people you are and I was blown away by the fact that we have so

many mutual friends and you could put up with and you could put Up with those people yeah shout out to Ray cashare and and Don saladino so funny um yeah big shout out to Ray and love those guys but it there there are a couple you know yeah so funny um just kidding m uh that's Don's wife oh and Trish just kidding but what really struck me about you is that you have and do work with some of the biggest names in Hollywood from the Kardashians to just everyone all a whole Bunch of a-listers yet

you're so humble and so charismatic and so interested in making things better for people there was absolutely no ego which no offense I I just I didn't know what to expect I would love yeah go ahead I was in the right look I'm in the right place it's funny you talk about humility but how can anybody be anything but like you're in the right place to train those people you know I'm not I'm I'm I'm at the crossroads of if they're going west to East or east to west they were passing my gym in in

Beverly Hills so I'm a logical pick it's private uh you try to provide a service that that is up to the the level up to the standard that they experience in the other Realms of their life you try to match that and surpass it and if you keep delivering and you work it that day in and day out then then to me it stands to reason that that they'll be comfortable coming back you know and you've also been in the game How long have you been a trainer this is year 32 and that is a

lot of longevity and I'm sure you have seen a lot of Trends I'm sure that there are certain things that you've tried that haven't worked things that you've tried that you were really surprised that worked what would you say um especially with your clientele and how you help the rest of the world I know that you're very involved in f45 you're very involved in The fitness space would you say that there's one particular trend is it fat loss is it hypertrophy is it different from the celebrity versus the regular a non- celebrity person so no

that's that will touch on um I would say here here's just to give you an idea of the span when I got into fitness women wanted their assets to be smaller and now they want them to be bigger so we've we've come that whole way we've done that whole Continuum uh As far as Trends now I don't know if it's a trend but I think men on the man on the male side I think they're looking more for an athletic physique it's not you know bigger arms big chests and abs abs are always a thing

and during at some point during the course of the training sure they might say I wouldn't mind being a little bigger here there but ultimately the training has become at least from my you know my perch um it's more towards athleticism and and Functional the ability to do what life throws at you look good feel good kind of thing and now um I think the focus is at least that they're not speaking to the Aesthetics as much as it used to be maybe maybe that's not D anymore right maybe it's not cool to say I

want to look a certain way it comes down to I'd like to drop some body fat and feel better and be able to do XYZ which I think is probably which is probably trending in the right direction in my Opinion yeah I I think that would be a great Trend what are some of the strategies that you deploy because again your patient population or your client population they have to achieve a goal or I don't know they will forever not look good in the part that they are being paid millions of dollars to do right

there's a certain amount of pressure that comes with that yeah if you're to if you're talking about the celebrities and the stuff that's Captured on film that that does live forever and I think but I think that works the other way too I think sometimes they don't maybe they don't feel like they hit their Mark so to speak all puns intended um but I think that that then they might look back on at least I've had that with some and they look back and they go wow I can't believe how how great I looked in

and I was thinking at the time I actually have a great picture on the wall from one and It says uh when I look this way she wrote when I looked like this I did didn't feel great looking back at it now I do and that's to me I'd rather see it that way than than the other way um but when you talk about the athlete population right that's that's also money on the line performance on the line and I will say that's one population that 100% will bypass Aesthetics for performance if you tell them

if we do XYZ uh the yield will be this in your performance but it's going to make your body look you know funny or disproportionate they'll say no problem I don't care other populations don't Embrace that as readily and when you so let's say we'll start with fat loss because that's probably something everybody listening would love to do potentially how do you initiate a training plan what are what are you thinking about as um when you start with Your clients well I don't uh I stay I Stay away from the nutrition I can give them

broad Strokes nutrition stuff but I'm going to probably push them in the direction of a specialist this is you know the era of specialization Boutique Fitness that kind of thing so I I will give them broad Strokes if that's something they're open to but I don't push it you gotta you got to take care of one problem at a time don't try to Fix the whole car at once right um and I push them towards lifting I always push towards lifting men and women you've have to lift weight and I go so far saying like

at a certain point in your life let's you know let's pick magic 30th birthday if you're not lifting weights it's almost irresponsible from from an osteoporosis standpoint from a connective tissue strength standpoint from a lean tissue maintenance or or or building standpoint it's irresponsible You have to you have to impose an external load on the body yes calisthenics are fine I have no problem with body weight stuff there are certainly ways to make that intense enough but we have a lot of other fun tools and I don't care if that's you know pneumatic or water

or bands you know or or just old school iron whatever it's going to be there are ways to add a load to the body and you have to you have to get behind that to understand What your body can do and how far you can take it and and and the improvements you can make well into the years when a lot of people are hanging it up that's amazing um and again you've been in the fitness industry for 31 years I just went right to the top right talking to you is essentially going to the

top and what I'm hearing you say is that lifting weights it is irresponsible by the time you hit the magical number of 30 or whatever if you Are not doing but I don't but I don't want to wag the finger and say dude I also have this other approach and maybe this has served me maybe it hasn't maybe it's polarizing um I don't care if you work out I mean I want I I know the benefits so I want you to because I want you to feel as great as I feel I want you to

be able to to have this this Buzz this Jazz all day long but if you don't want to no problem I'm not selling Fitness to Anybody I'm not selling exercise I'm not selling workouts I'm not selling schemes you know at the end of the day and I tell trainers is you're not selling exercise you're selling energy you're selling enthusiasm you're selling an experience they all start with e but don't get pulled down that selling exercise thing because that's not what you're doing you're you're opening a door and letting people that's also why when they when

they succeed with it I Don't take the credit and I also don't take the blame because if you're sticking to the program I know it's going to work I mean you know I'm not saying focus group of one just because of me but but I've been through this with enough people from from a variety of demographics it's going to work if if you're doing the work it it works so you know I'm just trying to show you the way I'm just trying to give you that but if you don't exercise no problem I'm not Saying

it's irresponsible like that but I look at it and go when you're you know bitching about what you can't do what you used to be able to do what you wish you could do but you're not doing anything towards that end then that's irresponsible well you also have to think about the trajectory of Aging uh especially with this information overload I used to think that there was just an information overload in the nutrition and Medicine Space I realized that that is it is it it gets very heated in the exercise space which is shocking to

me because again if we're all trying to uh have the same message which is move your body there are multiple ways to do it but it seems as if the fitness world is a bit divisive which I was shocked it's see that very much very much so and that's why if somebody works out with me and they you know let's say I travel and they take you know two Pilates classes or they take two group ex they go hey I really like that I go you should do that because whatever you you can um whatever

honestly elicits the I really like that by all means you should do that unless it's dangerous you know or or harming others but you should do that and I'd rather have you go somewhere and stick there eight billion people I'd rather lose you to another form of exercise than have you not doing anything or have you doing something you Hate so so that would always be the way you found something you like you like Pilates you like yoga you like you know group X you Whatever It Is by all means do it but if if

you can't find your way stay here and let's attack this and see because you're going to really benefit from this do you think that there is a way where it is replaceable would you say that lifting weights or resistance exercise could be replaced with um a different form of Training sure I mean come up with it there are there are so many group exercise classes that offer a variety I mean I would say if if you're using your the two pound weights I think it's time to bump that up but yeah there's outdoor activity farming

for example I mean great activity take you know taking care of kids and running a house there's a lot of activity that goes into you know lugging bags of dog food and groceries and mowing the yard if you're if you're Doing all that there's a lot there are a lot of activities that have that yield but if you don't have anything that's structured and you're not happy with the way you feel and look or look and feel depending on what city you're in because sometimes one precedes the other then then get into a workout routine

it's it can actually be super fun if you find a way and I know I drank my own Kool-Aid a long time ago if you find a way to enjoy the process The rest is just gravy it just it just happens you know it's not even you look in the mirror and go oh I look great it's but you you haven't thought about that because you've been enjoying the workout so much I know I'm a weirdo I wake up thinking about what my exercise is going to be today you know oh I'm GNA do four

sets of this or two sets of that or I'll do this much cardio I'm gonna add jump rope intervals today or whatever and I know everybody doesn't Think like that uh not everyone thinks like that but if you find a way to think a little bit like that that you know like put it this way if you if you at least give as much pre-thought to your workout as you do to your next meal your workouts are going to be super enjoyable so what would you say again some of the most successful I I know

that there's this component of well if you like to do it you'll do it but for example we know that resistance training under load Really improves insulin sensitivity and and triglycerides and and fasting uh glucose there's all types of things that healthy skeletal muscle does would you say that the most are are there a handful of really important components to a training uh plan when an individual is really looking for body recomposition yes I would say you have to think about working in all planes of motion what does that mean I think you For the

listener so sorry so three planes of motion sagittal which is is front to back uh frontal which is side to side and transverse which is in rotation and a lot of people don't want to work in rotation they don't want to load in rotation they're afraid but you think about when you get in your car the first thing you do is grab your seat belt that's rotation transverse plane think about you know there's so many things that there's a you uh did we talk About pat mcer pat Mac you know Pat Mac he must patm

tmac you must on Instagram uh Delta guy great guy and and he has a great quote he says uh life saving and ass kicking hap life saving and ass kicking happen in the transverse plane and it's a great quote and it's true that's where stuff happen so you have to work in that plane against load stop just doing crunches I have no problem with crunches but there's so many other ways to train your Core work rotation work uh from the bottom up right WR work insertion work origin so multipler training not just everything straight ahead

side to side and rotation that's one and S so multipler rotation um versus when you say front to back would that be like a I'm saying the average the average person sets up their workout watch them do it and I I saw this actually somebody did this in a in a work in a TRX Workshop the guy had everybody put Something together and I think nine out of 10 people did all their movements forward to back in the sagittal plane and they didn't put like lateral lung side lunges they didn't do anything uh rotating and

that's where it becomes more comprehensive and more lifelike and more it gives back more to what you do in in real life so you have to add those components you have to rotate you have to move side to side you have to move front to back and what are examples of Rotation exercises when you know the listener is at home thinking um what could they do for adding in rotation they can do any kind of banded rotation or a cable rotation and and even that I would say don't just do it right in the middle

I would say think low to high high to low they can do wood chopping movements right they can stagger their stance and then do a wood chopping movement high to low and then reverse it low to high so it looks like A golf swing or a baseball swing or like you're chopping wood right different directions um and you're going to notice you're going to notice your core strength will improve you're going to notice your coordination will improve especially if you play with your stance I wouldn't don't put everything in a bilateral stance the great uh

if you know there's a coach uh Cal Deets who's he's the I don't want to downplay his title I Don't know what his title is at University of Minnesota but he's a genius and he wrote a book called triphasic that uh when I worked at the Lakers I I based a lot of how we worked with um the rookies the younger guys who had less training uh history triphasic meaning focus on the concentric the Ecentric and the isometric give specific time to each compo each part of the lift right the shortening the lengthening and the

holding still under contraction um But Calis does another thing you should just be talking to Cal not me uh he does another thing where he says they they looked at how often in life you are standing in a perfectly even bilateral sense and it's not it's not very often you're you're almost always staggered to a degree or shifted to one side or split stance so you should incorporate that in your training you're going to get a different response from the body and and it serves You in real life more and you're saying and just um

and I just want to highlight this for the listener you've worked with the NBA NHL um NFL players uh baseball you name it you have boxing so you've seen a very well-rounded group of individuals and you're thank you so much for your time and this is very valuable for The Listener again we try to make this very practical have a lot of scientists on And there's also other modalities for health and wellness other than just science we we need the physical component and we need to be articulate H in the way where people need to

understand it um so you are saying that the rotation is really important for movements in real life and that that is a core component that we have to give rotation in you have to go go from taking the groceries out of the car picking the Baby in and up out of the crib picking the dog up and putting the dog in the dog bath I mean does that involve also out the garbage my husband would not know how to do that he wouldd be stuck for rotation just kidding now you can you can you can

YouTube that so what else after rotation uh what else is part of a successful uh exercise program I would put some hit intervals in it um I I want I want you to I want you to Spike that heart rate I want you to be challenged I want you to be winded at the for just a brief and I don't care if it's a 30 second or up to a 90 second I want you to play with the energy systems in the body I want you to push yourself to where you're out of breath how

would you not sorry go ahead sorry sorry no no no go I mean not not all the time but I want there to be those little spikes in I'm not going to nobody very few people need a cardio babysitter and very few People would hire me to be a cardio babysitter you don't need me to stand next to you on a treadmill or on a bike and just you know push the buttons for you I could do that during your warm-up to get you mentally in the gym to get you uh pushing yourself past what

you might do if I said you know we're going to hop on the treadmill for five minutes or we're going to hop on the elliptical backwards for five I do a lot of backwards stuff treadmill and elliptical Because you work your day-to-day you're always walking forward at some point let's move that backwards so you know you don't only work One Direction um just from a a symmetry and balance standpoint um and then so you're not going to hire me for that that's I mean that that would that would be silly but after the warm-up in

the training um for many for Gen pop right for the average person trying to change body composition move better feel better I'm going to put in some intervals and it might be something I might do like a a peripheral heart action type sequence where it's an upper body movement followed by a lower body movement then a core movement and then boom right into a hit interval and it could be an inclin walk with an overhead carry it could be a lateral shuffle down a track or on a treadmill could be sled work it could be

anything and it's not going to last that long but it's gonna last long enough That you'll remember it it's gonna last long enough that you'll remember it how do you gauge someone so if someone is starting out and they haven't really done um high-intensity interval training maybe they've been a cardio bunny or maybe they are just really into the bodybuilding style workouts how do they gauge do you say we are going to do 10 reps of 30 seconds do you get a sense how can someone at home begin to think about putting together a training

Program for themselves with a a hit style workout so they should start you should train it's fun to train with somebody if you can and and I've you know I train super early which right out of the gate boxes out a lot of a lot of uh contenders not a lot of people want to do that really early paleo Valley has graciously sponsored this podcast I love paleo Valley beef sticks I love them so much that I have been hounding the Company to send me more and here's why their beef sticks are 100% grass-fed grass

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will love it head on over to paleo valley.com and use the code Dr lion that's paleo val.com lion and you will get 15% off your order again I cannot recommend this product enough we use it in our house the kids Love it I travel with them a great protein Rich snack that's easy to grab and go I'm up at 3:45 and I'm usually on the gym floor by 4:30 4:40 but there are a lot of people that the guy uh Colin Shane who trains with me in Nashville well he's I think he's up at 230

24 go to bed that's outrageous I mean I'm I try to be in bed by nine okay so I'm better on my sleep but I'm not I'm not as as good as I should be I try to get seven if I get Eight I'm a force uh I think Colin Colin's not married doesn't he's engaged but he doesn't have kids so I mean he can go to about seven yeah super duper easy yeah yeah it's like those guys just say I I go to bed uh right after I wake up and it's like you know

they're kind of outdo outdo I'm not I'm not saying that I'm just saying by getting by training early you have a lot less part of the reason I train early is because less it's just Math right less people awake less people to interrupt you so Less phone calls less emails less texts but it also means less options for training partners because not that many people want to do it but I would say train with a partner and try to maintain a conversation during your hit interval and that's a great you know RP rate of perceived

exertion can you can you talk during it if you're just chatting away you're probably not working hard enough If you're takeing a second and you're that guy it's probably right around where you want to be uh if you don't have a training partner Sing Sing find you know play play some music have headphones and and sing and if you find yourself stopping because you can't get the air to sing then you may be you may be pushing yourself right where you should be if you're more seasoned but if you're new to it you may be

overdoing so pull it back a little bit would you say Using a modality like an airdine bike would be beneficial and how hard so for for example if I were to get up and do a minute Sprint on the airdine after that first 30 seconds it depending on if I come out too hot I'm gassed so the quality of where I can even keep my heart rate is or just the the kind of wattage output is is abysmal after that do you say all right you're going to hit the airdine you're going to keep it

at you know 500 just say arbitrary 500 Watts and anytime you're below that you just call it so I would use I would use the assault bike and I would put them in there on that same bike right but at first I'm not going to scare them with the wated so here's how I would do that I would say we're going to do a minute 10 seconds easy and then 10 seconds like you're being chased then 10 easy beach cruiser then 10 like you're being chased 10 easy 10 like you're being chased and by the

third 10 they're feeling that so that's not that minute Sprint mean that's big boy stuff that you're doing right there but what I'm leading people into it and then maybe the second lap through maybe it's four tens and then maybe it's 5 tens or maybe we'll play with it and it'll be the same tens but we'll take the rest down right so it'll be 10 seconds rest 10 seconds work 7 Seconds rest 10 seconds work five Seconds rest 10 seconds work so we shorten the rest period so your so your rest work ratio becomes way

more work I love that I love that but I like playing with I like playing with the numbers with people and it's not always 10 the work is not always 10 sometimes the work sometimes the work goes up the rest goes down I mean we just play with it depending on who you're working with how do you keep them engaged Eng mentally and how do you keep the programming so That they're they're challenged there's a difference between being engaged and challenged right engaged their focus they know what they're doing challenge they're actively trying to destroy

whatever they did on the last set do you find that and how long would you go is this a 10minute type of thing is this a a 20 minute type of thing um on that if I'm doing that as an interval I might have five six I might have seven eight nine movements With two intervals in those movements so it could be the rest would be weight training and then spliced in there would be I see the assault bike or the rower or or or a stair climber that type of thing uh if I were

just doing a conditioning workout it's probably going to be more like five minutes on the bike and then I'm going to move into something else because I think a lot of people have you know I don't want to dabble in ADD and ADHD but I think a lot Of people they like mixing it up and also I have a lot of fun toys in the gym so I don't want to be that like you can't join in reindeer games over here you got you got to stay you got to stay on this one thing I'm

gonna mix it up why not if I can elicit the same physiological response and use different toys or tools to do it why wouldn't I your experience is going to be infinitely more pleasurable eventually you'll go to a gym or on vacation where You don't have as many options and then you're going to have to lock it down but when you're in the candy store go nuts so the so we have so far we have rotation we have high-intensity interval training and basically what I'm hearing you say is that you're not doing typically high-intensity interval

training as its own session its own conditioning session if what I'm hearing you say is one of the things if someone is I don't know trying to lose fat You're adding in or body recomposition you're adding in the high-intensity intervals in between doing other things is that did I hear you correctly yes yes in between the strength training yes because I just had people come in and do high-intensity cardio stuff for the entire time with me they would feel like I mean I'm going to use a they didn't get their money's worth I guess is

the way they really feel it just wouldn't feel like that's not what that's not What I came here for gun so what I would say is okay we're going to do the strength stuff because I also know from a recom standpoint the strength that's really your money shot and again for all the listeners because there's lots of controversy as to how you are really going to move the needle just say it again let's see the physiques of the people who have the controversy because no to recomp your to recop your body like you it's it's

that's an old Actually that's an old uh there's an Arthur Jones clip on that the guy who invented naus equipment and had a hand in strength and then I think his son uh did Hammer Strength um Arthur Jones says you can get in better condition lifting weights he actually goes as far as saying you can pull up the quote you can get you can become a better runner from lifting weights than you can from running you can become you can get in better Cardiovascular shape from lifting weights a certain way than you can from running

that's Arthur Jones I'll take that with me I mean he's passed away but you know call us on but and and I'm not I'm not going to go that far with the conditioning but I am going to say from a body recomposition standpoint if you're going to give me somebody who's going to do just cardio versus somebody who's going to do strength and I can put the strength Together oh yeah all day that person's coming out yeah better better recomed I mean I see this in clinical practice we work with trainers all the time and

this is what moves the needle for them they have to that's what I was trying to get to in the beginning of the interview is that I don't think resistance training is replaceable I just I feel like from a body but I said that's yeah yeah we're saying to say I mean I said I I was I gave you your 20s and I said at 30 you Know you start at some point you got to get serious about this and you have to train a certain way you have to live you have to it sounds

crazy you have to lift weights and people B and I go hold hold hold that doesn't mean necessarily clean and jerk you know power C I'm not I'm not I'm not saying not that but I'm saying if that's where you know you go into defensive cat stance and G to fight me on it that's not what I'm saying I'm saying you have to add external load to The body and and work against that you have to if you want to recomp your body and if you you also just from fighting off like like degenerative diseases

and and age related diseases what are you doing like there's so much information why are we having this conversation that whole thing well you lose 10% of your body mass every year after hold on hold on if you're lifting no no no you don't your metabolism goes down what drives metabolism lean tissue it's active Tissue versus fat which is inert tissue lean tissue burns calories at a much higher rate maintain the lean tissue hey look your metabolism is not dropping off precipitously like you were claiming maintain lean tissue you want you still want to go

to Sonic and have a big old milkshake keep lifting you could you could find a way for all those things in your life and is it safe to say that um after a period of time you can start with resistance bands but eventually you Should graduate to things that have um translational translational function for example maybe you are picking up heavy things and doing a farmer's carry right is it true that after a period of time it just seems that resistance bands might be a great place to start but eventually we should all become a

little more comfortable moving uh weights around because it kind of is what happens in real life I mean between us in this Conversation yes I'm not going to fight with the band people like I'm not gonna fight with any people I don't care if you want to do bands your whole life do bands go ahead but I would bet you this after you've done bands for a while you're going to look with that yearning eye you're gonna You're Gonna Want to cheat on your bands You're Gonna Want to slip over and touch those dumbbells you

just are it's a natural progression you're you're not gonna want to the People over with the bands are going like this and then after hour they're like that looks more fun can I can I do one of those and they're going to want to it's a natural progression I'm not saying don't go back and the other thing is the two are not mutually exclusive they can coexist you can do and here's another crazy one you can attach a band to a dumbbell yes how about that so you so you can have it's a little minage

right there for you I mean doing banded Dumbbell curls so much better than just doing banded curls you're getting that added Ecentric it's it's Dynamic why wouldn't you do that I'm doing those tomorrow night right now I just plan to started my work start my workout I love it yeah um how many if you were to design this high-intensity inter so the do you typically add in a high-intensity interval component into every workout or if would this be a one or two day a week kind of a thing how just from a baseline Perspective of

how you design it if somebody's come let's say somebody's coming to me five days a week and they're not doing anything outside of the hour with me that I'm putting in get in every single time why if somebody's coming to me why is that for the listener because I because I want their body to feel that I want their body to know that it can you know you can rev the sports car you can you can punch it out of the gate and then you can slam on The brakes and you should be able to

drive it hard like that at will and not feel like oh maybe not today you can do that to the body look at the end of the day it's only going to be six eight minutes of your total workout were that kind of intensity so really and and if I know you're not doing that type of elevated heart rate stuff outside of there then I think it's incumbent upon me to include that in in my programming with you because I want you to get those Benefits I want you to get the heart health from it

I want you to feel your body rev that high and I want you to know that you can you can handle something which is it's probably going to involve some speed too whether you know if you're if you're pushing on that assault bike you know that that there's some speed there's El they elbows flying and you're moving and I think that's good to move like that you know you look at people it's like they get to a Certain age and everything slows down they move slowly they they Drive slowly they they ride the bike slowly

you should be able to let it rip in the gym and you easily could do that five days a week six eight minutes that's nothing right nothing in your in within the context of your total workout it's nothing so but but it but it will yield terrific benefit what kind of benefits do you see when people because people typically I have to say there's it's Usually uh there's usually a dichotomy right typically we have the individuals that are just doing cardiovascular activity and then we just have weights very rarely do people I mean 50% of

Americans are not working out I'm just going to say that so while you know you've been in this industry for so long for you this is uh kind of like brushing your teeth but I I would say for the majority of of us the idea of doing a High-intensity interval session within a weight session is something that is maybe a bit new to them how would they how would you think about doing it would you do a high-intensity interval assault bike and then you would do I don't know what would be your next exercise how

many more before you take a break and then Circle back we'll also know that like if there's somebody who's trying to put on if there's somebody who's looking for Hypertrophy like gaining muscle size I'm probably not putting that in there right because it's maybe counterintuitive maybe I'll give them a a lower intensity conditioning program to do outside the gym like walk that kind of thing or or walk with a weight Fest or you know go on a bike ride that kind of thing but if it's people we're talking about recomping that's still the the demographic

I had in my mind I'm gonna put that in there yeah I'm gonna do a I'm gonna do a program that I do often called The Nines and it's going to be that's peripheral heart action based right so your your body is shunting the blood from one extremity to the other so the movements will be in succession but this is not straight set so if you're trying to bodybuild this is not for you no and I think yeah and I love the idea of body recomp and and that's what most people care about we'll get

to hypertrophy next but from your Perspective body for yes body recomp but so I would have you do um a compound movement for the lower body and I probably start you with lower body because you're probably not going to start with lower body left to your own devices so let's just get that out of the way then I would do you do would that be squat underload would it not be underload it's it's it's going to depend on the person but some kind of squat some kind of lunge some kind of deadlift Some kind of

hip bridge thrust that kind of thing to get I want to hit the biggest muscle group of the body right I want to hit the glutes I don't want to hit the legs and I want and I want that blood to be shunted to the lower extremity then I'm going to put you on something upper body whether it's a pull or a push depending on the day depending what I'm seeing you X depending how often we do this depending how often you have done this in the past and then I'm Going to do some kind

of core movement and the core movement is going to vary by plane um meaning it's going to be it's going to be sagittal plane like a crunch or it's going to be a frontal plane like a a side Bend or like a Copenhagen Plank with a side bend it goes nicely after a lower extremity movement uh and then or or it's going to be something in rotation right like a wood chop a medicine ball slam that kind of thing and then probably going to go Into a hit interval and that's going to either be like

that assault bike or it's going to be a stair Master if you're if you're coordinated athletic it might be a stair Master but but going using a crossover step it's going to be a Jacob's Ladder it's going to be a versa climber a ladder Mill it's going to be something like that where where you're moving and you're feeling it and then it's probably be a water break or sit down like holy cow what do we just do You know and and just to clarify the the lower body exercise you pick one lower body exercise and

then one upper body exercise or is it more than that in this no so that's in the so so if we're doing the ninees like I'm going to go lower upper core hit interval and then I'm probably going to repeat it lower upper core hit interval with different movements I love it and that's for nine times is it for nine times no no no I probably go Through it three times maybe two in the beginning and I tell people sometimes look in the beginning uh my goal is to get through this three times and and

sometimes it's 10 sometimes it's eight but just ballparking depends on how many of them are unilateral right like if we have to do left side then right side like if it's a lunging pattern that's going to take more time and we're we're on the clock when they come in um that's going to take more time than if we're Doing a squat right just because one side than the other and then uh at the end that we usually add I often add little thing you called dessert and it's you know I always oh it's gluten-free come

on you like this and some people like oh I'm skipping dessert today I'm like H you're not and that'll be something that can be I mean it could be anything but it's usually something that's going to ramp you up right we don't go down on dessert like it's going To be it's going to be an overhead carry for distance it's going to be an overhead carry for time it's going to be a wheelbarrow or a sled or uh inertia waves or it's going to be something that that gasses you and it'll take anywhere from a

minute probably the shortest but probably 90 seconds to three minutes and to me it leaves you on a you leave on a high note so there's a positive association with the experience you just had you leave like that which is a great Way to leave the gym but then I also stretch them so they so they come down from that and and when they're doing that dessert I pop open in the table where I stretch them and it's so pavlovian I've had people say to me that that's my favorite sound when I hear that table

pop open that's my favorite sound it means I know I'm done and then you stretch and then they're out um what is the rep range that you're looking at for the lower body upper body um portion Depends I mean not to be vague but depends on the movements right if they're new to this it's going to be somewhere and this is a big rep range 8 to 15 8 to 12 but if we're doing something like a step up clean and jerk with a dumbbell um as an explosive movement is probably to be 6 to8

maybe you know you got central nervous system concerns you don't want to smoke them and have them get all wonky and sling dumbbells over get injured you know this Morning yeah yeah I get it I get it is that is that what happened that's rough you see you see people and then they start going I can do this and they're and they're slinging the dumbell like you're gonna hurt somebody and it's probably gonna be so let's let's pump the brakes and bring it let's bring it down um and individuals they you would have them do

that five days a week so that would be a great recomposition for five days a Week that's a great Recon for three days a week and then I would have them add two activities on two of the other days and if that activity is a sport even better because so many people get away from Sports and you know a sport can be it can be cycling it can be tennis it could be pickle ball it could be you know whatever your thing is and I'm not saying bowling is not a sport that's a whole another

conversation but if if you're drinking beer during the sport You're we're we're on different pages so come on guys that is hilarious and after that um how fast do people anticipate seeing changes you know people obviously want to see it right away I'm I'm sure it depends on age but do people ask you how fast is it going to be till I see some change in my body all the time and then I go look 168 hours in a week you're here you told me you're here three times this week first of all let's see

if you're here but then also tell me What you're going to do during the other 165 yeah right and then do you have them say okay you're going to hit a Target walking goal I mean you've Gass them pretty bad three days a week which is amazing um do you have them do other things I know you said the other two days sport but what about the non-exercise activity well I say sport or activity I say sport if I can get you do sport if it's activity is activity if I can get you to walk

in One Direction 15 minutes and then turn around and try to get back to your start point and less than 15 that you know forces you to keep a pace and you can do that before dinner or after dinner that kind of thing I'll take that as an activity if it's something more robust yay and and you know closer to your goal and if you're making better choices at the table and better choices at the bar and better choices at bedtime all those things play play their respective Parts in this Overhaul we're doing here so

that's again it goes back to I can't take the blame I can't take the credit we're doing something here you know I didn't feel sore from that yesterday okay are you saying we didn't do it did I imagine that you were here like I Know What You Did You Know What You Did you know that SAR is just is just one Benchmark like there's so many ways to look at the efficacy of a program yes so you you tell them Essentially it's not about how they're feeling it's really about what you saw them execute and

do probably I'm sure they work with someone on their nutrition and then their recovery right stay in a calorie deficit not a huge one like if you're eating you know if you're burning you know 2,800 don't drop it down to 1,200 you know take it down 2500 go down to 2300 go down to 2,000 over time get in a calorie deficit stay in a calorie deficit focus On your sleep I just read a thing the other day and I don't want to misquote it but the might have been Stan eing said that sleep was more

important than I say cardio yeah I was fan yeah I saw that for for for fat loss and I was like yes yes I tell people all the time take it if you can get an extra hour of sleep first of all you can't eat when you're sleeping so you're way ahead of the game already so about that I've seen Some people while they're sleep that's terrifying but and then you go and your body is at rest and that's when the magic happens I mean that's when it recovers that's when it rebuilds that's when it

recharges which means your next workout will be more you'll have the potential to put more into that workout so you're getting the recovery you're able to to hit the gas harder the next time and it was another hour that you weren't like picking it something in the You know in the cookie jar great we're winning this is a win-win win recovery is a huge compon tell me about that why you know my mind I think and this is great because you're setting the record straight I would say most people are not training hard enough where

recovery is a necessity and listen I've gone through periods I just you know my book took two years to write there are days in the gym where I just wasn't training is I was showing up but it wasn't as hard as I Could have gone but I think that's but but that but that's okay not every workout has to be PRS fire and brimstone I'm lighting this place up I'm breaking [ __ ] doesn't have to be that okay no it doesn't have to be you'll see when you're older you'll see uh showing up is

people say 50% sometimes showing up 70% that's thank God you're here let's just do something um and when you have more you know give it more and I and I will say it too if only have 20 minutes today Okay well hopefully maybe there's a day on the weekend when you have an hour you have an hour and a half let's let's see see what it is there are other places you can Chip Away uh time and your schedule to to add to the work I don't want to spend my whole day in the gym

all right well when you say it like that already mentally you're not in the right place you should be excited to spend whatever time you have whether it's 20 minutes or hour whatever it is and just Take it for what it is stop evaluating and and you know micro analyzing every single rep and workout that's not what we're doing you didn't get this deconditioned for this long because and and now all of a sudden you're gonna fine tooth comb the whole thing that's just crazy thank you to first form for sponsoring this episode of the

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when you spend $75 you get Free shipping so recovery recovery is huge and it comes in a lot of forms right sleep being number one the one we all get uh body work work whether it's if you have the time and and the the luxury and the wherewithal to get massages or you're using you know a the gun or any handheld percussive device or um ice bath or sauna or infrared sauna or you know meditation um there's so many ways just Finding ways to lower your stress levels which also help your body recover and make

sure you're hydrating and make sure you're getting enough quality food spread out throughout the day so you don't care necessarily um what the modality of recovery is aside from sleep no I I do but if but if if you're starting with a blank slate I'm going to say you know what speaks to you what sounds good to you what do you like you might be I don't like massage I Don't like anybody touching me okay I got that no problem I'm not going to say oh you got to try this massage person I have that

no no no they'll turn you around I'm not I'm not selling it to you fine you don't like massage no problem no problem I got what would you say if you were to pick one for yourself what would you say that you feel is the most um effective recovery tool in the last 18 months since I moved to Nashville I got one massage and I actually got it when I went back to LA for Ben Bruno's wedding and my wife said you have not had a massage since we've been there I booked you one I

go bve you're the best uh but massage is great and I know how much I need it but for me it's a it's I have to train my myself to to lie there and be still and and I'm not great at that but I'm I work at it but I always know that I feel so much better after a massage but if I can't Get that I use a Theon religiously travel with it you do yeah I mean yeah yeah it doesn't matter where is it always hips and hamstring or quad does it does it

matter where you do it it's it's it's almost always hamstrings low back sometimes it's biceps packs and armpit like try to get try to get underneath right because because I I get shoulder stuff so if you can get the Shoulder from underneath from from inside it uh I feel I feel That and that's because I had Dr Jason worson the theun guy actually work on me once and he drove the theun up my arm I thought I go dude are you robbing me who's I've never been pushed like that under there but the relief I

got from it was tangible so I try I can't replicate the intensity but I try to that's fascinating and then and then anywhere I try to do the traps but I feel sometimes like what I'm trying to do my traps I feel like I'm tightening them while I'm Doing them so I have trouble with that but I try I foam roll uh I stretch religiously I stretch every day every day and it's anywhere from 8 to 15 minutes and I had a guy want say me that's not long enough I'm like how often do you

stretch he goes well I don't but I know that's not long enough I go mind your business like seriously so is do you find that training I mean obviously you've had your clients for a long periods of time someone in their 50s 60s and older do you find that their training has to change are there things that you impart that are different is mobility more important for them are you doing fasal work are there other things that you find really really important so I saw a thing years and years ago that said when we're born

we don't move right we we sit and we just kind of Wiggle around and then our movement patterns increase right and we start you know we crawl we walk we run Then we start playing then we go into sports and we go into a bunch of different sports and then we specialize in one sport and and it drew this graph it's like this and then like that and it said and then we go into the one sport and then our sporting career ends and then we start working and our movement patterns decrease and then we

get old and we can't really move much and we sort of end up exactly the way we started like In one place not being able to do much and it was a thing about try to maintain as many the ability to execute as many movements and movement patterns as possible so I try to challenge myself with that and I would do the same with people uh that I work with who are older you know a hand of a guy jump rope the other day he goes yeah I haven't jumped rope in years I go perfect

time to bring that back that is so funny yeah it it was funny because You watched him do it and it was he was struggling cuz I think he thought I'm going to jump right back into when I used to and I said you want me to say something or you want me to let you find it and he goes let me find it typical guy answer and didn't ask for direction did not ask for directions exactly I don't need any help uh and by the third time through he was crushing it and I didn't

ask him but you could see on his face there was the Pride of I jump rope you know it's another skill it's another arrow in my quiver another thing I can do and and I think giving people not giving I think exposing people to all those different things so that then they know or they remind themselves of what they can do that's a powerful tool you go out in the world you feel a little better right you can you can ride a bike you can jump a rope you can it's just another skill set right

I think that I think that's Important for people in general because I do believe that thing I read that you start with no movement patterns it goes It goes and it it it diverges and then it converges and it ends up with no movement patterns I want to hold that window open as long as I can with everything I think that that's very valuable and after we're done talking about hypertrophy I really do want to Circle back on this mindset component because we've been talking about Training we've been talking about what is effective for fat

loss but sprinkled in there it's all really about motivation and what is going to keep someone consistent and kind of push that lever for them so it's certainly not lost on me and I'm sure that that's part of the magic of you being effective at what you do in a hypertrophy plan let's say someone is their normal average weightlifter who kind of goes into the gym not really structured today I'm Going to do back tomorrow I'm going to do no I'm sorry Monday is universal Chess Day and uh you know they kind of just unstructured

how would you think about structuring for maybe not a beginner or it could be a beginner but maybe a more intermediate weightlifter uh as it relates to hypertrophy I think you split into and they're coming at they're newbies right they're new to this they haven't trained like this I would I would split them Probably it's not that different from what I do now I would change the rep schemes and I would pull out the cardio stuff but I would I would put them probably a push pull split probably more like back and biceps I don't

think people have the luxury of training one body body part every time they're in the gym and I don't think the average person at least not that I know is going to train like two a days like they're not doing you Know professional athlete who has time for that sometime but some sometimes even professional athletes I worked in the NBA you know so those guys are are cranking out 20- minute workouts remember they have practice they have they work with their skill coach they have athletic training room for recovery and then you know you got

to get them in the weight room when you can and sometimes it's 20 minutes sometimes 15 minutes it is what it is but they don't Have that kind of time so yeah I don't know but you read like some of the pro bodybuilders I you know they did legs in the morning ABS at night what I was like God that's cool but not real it's not not in my wheelhouse um so I would probably Push Pull split um and that's the same day so that's so one day they would do no no yeah yeah so

what so let's say like you said it International chess day I probably it will probably be chest and chest and triceps right uh on Monday and the next time I saw them if that's Tuesday if at T whatever it is it would probably be it would probably be back and biceps or it might be legs to give the upper body even more time off so lower extremity um and then it would be back and biceps the next time kind of thing and I probably do legs maybe H maybe be back and biceps and legs and

shoulders final or switch it and do legs first that way you're not fighting for stuff in the gym if Everybody else is doing chest and you know you get legs and shoulders together or I would do the other way to do it is to prioritize by what they see where where they really want to focus right like sure they're new to it but they're all going to have something that in their Mind's Eye you have to factor in what the I'm I'm the kind of trainer who I factor in what the person wants I don't

just go forget what you Want I'm running the show I don't have that ego okay if you tell me that you're super concerned with your shoulders or your lats I will find a way to prioritize that in the programming right so that you get the feeling that I've addressed your concern and you get the feeling in whatever lagging or underdeveloped or you know needs more TLC body part or area you have because it might not be a might not be a body part if we're talking you know bi tries Chest back shoulders legs it might

be an area on the back and and we'll Target that and when we're training in a way that's hitting that I will remind you that that was something you wanted and and try to feel it in that area you want to connect that that mind muscle connection is super powerful too you have to talk people through it it can't just be repping and chatting they have to know you know you don't have to do the grimacing unless That's your thing but you have to I want you to feel are you feeling what we're doing we're

doing back are you are you pulling are you abducting the scout AA are your shoulder blades rotating inwards are you pulling down so you feel the lat contract downward I was just working with Matt Wenning if you know Matt um powerlifter incred world record holder and Matt said you know when you when you do these rows if you're not Pulling in and down and trying to put your elbow towards the bottom part of the lat you're not really firing the lat as intensely as you could and I thought that's a great cue that's a great

way to say that in and down so you you I want to program in a way that I that they know that their concerns are being addressed and in a way that's going to serve them so it probably be a push pull that I would separate uh and have lower extrity how Many so on a different day are they hitting each body part uh twice in a week for hypertrophy do they need to hit it more is it more the volume of what they K yeah Case by Case by case who are are they like

you can't you you know got hit everything twice a week okay what if they can only come to you three times a week what are we going to do are we going to do more of a full body work and if they're brand new to this that would Probably serve them but if we're if they're farther in and they want to start splitting it up then we're going to have to find a way to split it up and and get everything you know maybe they can't come that many times a week maybe it's a financial

decision maybe it's a they can't get away from work that much or you know who knows and then you have to then that then this is where part of that you know magic coaching in greent comes you have to manage expectations in A way that doesn't deflate them because you could just as easily deflate them and then they go oh you know I can't it's not going to work for me and then they're just back to zero you have to find a way to encourage and and get them to to to get the most out

of what they have not you know it's it's it's that same thing you tell your kids right you're you get what you get you don't get upset happy for what you have not unhappy for what you don't have don't Don't be unhappy that you don't have sprinkles be happy that you got the ice cream right I know you wanted the sprinkles but they didn't have them so we just got ice cream we're not going to sit here and just [ __ ] about no sprinkles we're going to be excited about the ice cream so if

they can get two days a week three days a week I'm going to give them credit for that versus beating them up for what they didn't do which is also why I start People usually twice a week because the hardest part is getting them to build it into their schedule everybody has a schedule problem and ultimately it becomes a non-negotiable though right even if you're tight on time the healthier and stronger you are the more capable you're going to be in all domains of life it it it does for me but I can't again I

can't push that on you but you know like I travel today with a group And and we left early and I knew we were leaving early and I went to the gym early and the hotel I was in Paris on the hotel said the gym opens at 700 I go the gym wait a minute the gym not the restaurant then the gym opens at 7 I said I got to get in there at 4: and the guy goes ah it's tough and I said look I'll come down and I went down at four and they

let me in and they got security let me in because there there was no way I was going to fly all day and arrive And think can I go to the gym now there's just no way I I wanted to get it done so for me it's a non-negotiable but I don't put that on everybody you might say that's crazy you should have slept all right well I how about I slept on the plane how about you know there are ways to to do it and you pick your poison I know how I want to

feel how I want to look so for me it's a non-negotiable that's what you say I don't know I think I think you should And we could probably change the trajectory of how we all age I mean just just that well I put it so so maybe so maybe I I spoke too quickly um I don't put it on them directly but I show up and they see that I look a certain way feel a certain way act a certain way my demeanor is better I'm capable I can I don't know I just I feel

like I'm happier and I and I think a lot of that to me I know for me a lot of that is Connected to what we are human animals designed to move so that that would make a lot of sense so we talked about fat loss I really love the high-intensity interval type stuff I'm going to actually start incorporating this after this conversation uh we talked about hypertrophy basically the big takeaway is so also the I didn't ask you um rep ranges or is it really just based on just gonna say that yeah rep range

has to drop for hypertrophy you you got to Bring it down you have to you have to be pushing towards failure in those lower rep ranges right I mean the 8 to 12 is what they used to say for hypertrophy but now studies come out that that you can see hypertrophy gains in any rep range where you approach failure so failure technical failure right when your form begins to to crumble then that's kind of when the sets over right maybe squeak out one rep two reps after that but but you you definitely want to Challenge

yourself if you're finishing your set let's say you say it's six reps and it's like four five six done you need to either add weight or add reps same thing if you're in the higher rep range it's 13 14 15 done that doesn't mean you train 15 that means you you just didn't push yourself you have to be reaching Tech keeping good form reaching technical failure you have to be pushing towards failure you don't have to reach failure but they say you should be Inching towards failure with your sets and again not every set but

you want to you want to push yourself that's what this is all there are certain movements that everybody should be able to do physically granted as long as they don't have an injury should they all be able to squat should someone all be everyone be able to deadlift or there are certain things people should be able to do I'm a fan of squatting and deadlifting because I see uh playing with my kids I See the squatting comes the the squatting happens all the time lunging happens all the time and then functional lunges like if you

go Juan Carlos Santana out of Florida you know years ago did reaching lunges twisting lunges I I incorporate a lot of that stuff because especially if you have kids but those are movements in real life um deadlifting I think you know I think the name deadlifting does it disservice right I think a lot of people are put Off just because of that word and and you shouldn't be you are deadlifting all the time you are especially with Amazon you know packages at the house you are deadlifting now more than ever so I think do it

in the gym if you if if a woman's you know deadlifting in the gym you know when she's at home doing something that she might not have done 30 40 50 years ago it's going to be easier if a man is deadlifting in the gym and then he actually is called upon To do something that men used to do back in the day he's going to be able to to summon that ability I'm just kidding I'm just I'm just making thing for you I see it I see it how important is it to track the

high-intensity interval train so how important is it to show Improvement for example if you're using the assault bike are you looking to see Improvement are you looking to see Improvement in weights how important is it to track to see if we're meting certain Metrics I would say that's Case by case I know some people love that and some people you know they die by the data they they just they gotta see the numbers they want to know it's not that's not my thing I don't do it for me I don't do it for you you

know the last thing I wanted somebody to do something and say I I I was doing that heavier last week okay whatever but you weren't today and and remember you just came off of two flights you shorted your sleep You didn't have your usual breakfast I'm not looking again you're not a weightlifter you're not powerlifting this is not a this is not a this is not a meat there's no reason for you to get to that number if you're not going to be able to execute just so we can say what you w you didn't

get to the number I I don't need to do that with you um we can log it if you want but to me you're not at that I don't know people are not what is that about you're Going to get so caught up in that data if you're the person that needs it I think by all means you should do that my brother is an avid Avid cyclist like three four five hour rides sounds like a terrible idea where he lives and he he sends me this data thing and it's mindblowing the the ascent the

heart rate the the miles travel the kilometers travel it's just like and I know that keeps him going and he and he looks to crush that every time he's out there and He does does and that's his thing and so by all means I would never take that from him but for me I'd rather just go on a bike ride that's just me and I'll still work up a sweat and I'll still feel good and I'll still feel like I got my heart workking but I don't need to look at numbers and pour over them

at the end of the day I don't I couldn't tell you rep ranges I I just don't do that what about your heart rate variability are there things that people That you feel should be tracked or or you feel that it somewhat and I don't want to put words in your mouth in your mouth but a little bit of it distraction to be tracking all of this stuff all this data yeah again I would use RP right rate of procedure exertion I will talk to you during that and I say something like um I have

this thing called a ladder Mill by uh the company's called Brewers ledge they did the tread wall I Have one of those outside but I have the ladder Mill inside and it's this 10- foot ladder uh wider about about the about the width of two standard ladders and I can put it so it's inverted right so so the person can actually have their feet underneath them or I can put it at an angle where it's an easier climb and I can put it just vertical and I can have you do it with just arms or

hold the bars on the outside just legs or climb it like a Ladder and I'll say to you during it how we doing and sometimes it's a real clipped fine sometimes it's I'm good I feel that and there's a little more of a sense okay so now I know I can bump the speed up and then sometimes I'll say how we doing and they'll say nothing and I'll say don't want to talk about it now bad time catch you at a bad time and I'll get a laugh and I'll know that they're working right where

I want to be working right you're you're just past The point of chitchat so we're probably in the higher range which means we're doing this the way I want to do it I don't need I don't need the heart rate monitor if you want to have a heart re Monitor and get off and look at that a lot of people do because it comes on their apple watches so they're tracking that all the time that's great I see a lot of people looking at it but it can be done and you can get results without

all of this this stuff you know I I got To tell you I would have to say gunar I'm probably more in your camp that obviously I track blood work and you know Etc but when it comes to training it it can be distracting it'll be distracting for people and then it becomes not necessarily a motivating factor but just a whole bunch of distraction as opposed to focusing in and getting the work done and and really putting in the time Effort and energy well if it's not a if it's not a distraction within the workout

where I see it is afterwards I didn't burn as many calories as I thought and I go okay here we go so to me it's it's a lot it's it's an even it's another it has a lot of similarities with a scale right and scales are great and it's a wonderful tool and it's great to know and all that but you know how Many people really weigh what they have on their driver's license come on uh and and I go like this look if you look at your body in the mirror and you love what

you see and everything's sitting just right and you feel unbelievable and the number you had let's say as a woman in your mind for your best body ever was 135 and you're feeling great you look great naked that's the true we not in your clothes Right and you get on the scale and it says 140 or 142 how are you gonna feel and I have some people who will say to me oh I'd be so upset I would be so sad I would be I would start crying I go but you're allowing an inanimate object

now to dictate your mood and then I'll flip it and I'll go what about the other way what about you look in the mirror it looks like Isaac Newton personally attacked you and gravity is just pulling Everything down down you feel awful you have no energy you don't like what you see in the mirror you get on the scale and it says 127 oh my God I would be so happy that's crazy I go but that is crazy but I don't want to say that word but yeah that's crazy you are tell you are empowering

that tool to change your mood how about go with your mood let's just be honest look in the mirror find a mirror that you like because mirrors are Not you know a mirror is not a mirror is not a mirror find a mirror that you like find a way to stand in it so the lighting hits you in a way that you like use that as your benchmark and when you don't like what you see take it up a notch and when you love what you see enjoy it and have a great day like let's

stop analyzing it all you're spending so much time analyzing go live your life at the end of the day I I don't know I've only been to a few funerals I don't Remember any of of them where they had the person's vitals and body fat and weight you know on the on the brochure at the funeral home that's just not how it works guys yeah so you you probably saw a lot and do see a lot of fixation on this external number body fat percentage whatever it is be just because of the industry yeah but

I'm also not saying look if that's your thing and that's what guides you and that's what keeps That's what keeps you from going off the rails by all means go for it but I don't think that's for everybody and I think you have to honestly thank you to inside tracker for sponsoring this episode of the show health and fitness is really important looking good is really important what's probably more important is what is going on within your body how you look is not necessarily how you are you must check you must know what your insulin

is you must know what your apob Status is which is a risk factor for cardiovascular disease there are a million that's an exaggeration there are many biomarkers that must be attended to one way to know what those numbers are is to get them done that is why I love inside tracker inside tracker will take your blood it will analyze it it will show you where you are what you need to improve upon and what you don't what's amazing about this is there is no obstacle typically when you go to get Blood work there you might

have to wait for your physician or your other health your provider this is a obstacle-free way to execute head on over to inside tracker.com lion that's insid tracker.com Dr lion for 20% off you have to look back and and honestly evaluate is it is it detrimental to your end goal are you are you unnecessarily you know bludgeoning yourself yes with these numbers when damn give yourself some credit like like The person who who said you know when I when I look like this then I didn't like it looking back at it now I do that's

a powerful thing you don't want to spend the time beating yourself up and then later go wow I really look great I shouldn't have beat myself up I don't know just take it you know you can't you can't stay in in having your fighting weight all the time there are days when you're you're not your best there are days when you're beyond your best so it It's all going to come out in the wash if you're constantly applying yourself and you're varying the intensity and you're you're sticking roughly to your plan I don't think you

should be weighing your food when you're on your honeymoon or when you're on a vacation I think that's weird but I'm not judging you if that's what you want to do and that makes you feel great then by all means you do you're probably saying I don't think you should be working out at 4 in the morning okay I understand I hear you but I know what makes me happy and I think if I think that's what it's going to come down to are you happy with your program if you're not then then evaluate it

take a take a look at what you're doing what's causing you the unhappiness and I think a lot of people don't make that connection between Fitness and happiness and ultimately the fitness should give you all the things you want in your life And and Lead You towards you know happiness and prosperity and and fun man have some fun there's a lot of [ __ ] in life that's not fun so let the fitness be fun gunar Peterson I'm so glad that you agreed to come on this podcast and I can't wait to work out with

you at 4 in the morning when I come to uh Tennessee yeah to to Nashville that's gonna be H quite fun so I'll keep you all posted I was honored to I was honored to be on this podcast I watch I see it I hear it I see the people doing it I see the people tagging you I see the comments and I'm like I love what she's about when you your workout stuff you're telling people to train I'm like she's not even a trainer and she's pushing the message I love it thank you it's

great message it's a valid message yeah well it's because I care about people and it is you know truly everyone's looking for this Fountain of Youth and I don't think we're g to find it anywhere else I just Don't it's in muscle that's how we're gonna leverage it this is as it's as close to the I've said it before it's as close to the Fountain as exercise is as close to the Fountain of Youth as I've ever found I would agree with you and I'm so grateful I'm not looking forward to the 4 in the

morning but I'll be there I will be there and where can people find you I will tag all of your stuff you're all over the place doing all kinds of things but where can people Find you uh I'm on Instagram Gunner Fitness on Instagram perfect that's the one that's the one all right my friend thank you so much thank you keep uh leading from the front you're tearing it up and it's it's an honor to be on your show thank you