Order of Man - JOHNNY LORETI ｜ Fitness as the Foundation of Success

00:00:00.100 Guys, let's kick off the new year with a discussion on physical health.

00:00:03.740 It seems like such a popular subject around this time of year with new year's resolutions.

00:00:08.460 So let's get you pointed in the right direction and keep you on the path for the entirety

00:00:13.740 of 2023.

00:00:15.200 Today, I'm joined by my personal fitness coach, Johnny Loretty, to talk about the myth of

00:00:19.880 overtraining, key metrics to track and developing strength and overall health, the power of

00:00:24.880 resistance training and progressive overload, differences between simply working out and

00:00:29.940 training and fitness as the foundation of success.

00:00:34.360 You're a man of action.

00:00:35.660 You live life to the fullest, embrace your fears, and boldly chart your own path.

00:00:39.940 When life knocks you down, you get back up one more time, every time.

00:00:44.280 You are not easily deterred, defeated, rugged, resilient, strong.

00:00:49.200 This is your life.

00:00:50.280 This is who you are.

00:00:51.660 This is who you will become at the end of the day.

00:00:54.180 And after all is said and done, you can call yourself a man.

00:00:58.400 Gentlemen, what is going on today?

00:00:59.760 My name is Ryan Mickler.

00:01:01.260 I'm your host and the founder of the Order of Man podcast and movement.

00:01:04.380 Welcome here today.

00:01:05.580 Welcome back.

00:01:06.640 We're kicking off 2023 in style with my own personal fitness coach and good friend, Johnny

00:01:12.700 Loretty.

00:01:13.220 I'm going to introduce you to him in a minute.

00:01:15.600 Before we do, if you're new to the show, just want to let you know it's my goal to find

00:01:19.940 successful men, have conversations with these guys about what they did to make themselves

00:01:23.980 successful.

00:01:24.860 And then hopefully we can take some of that information and those ideas and those actions

00:01:31.120 and incorporate them into our own lives to become better, more capable men ourselves.

00:01:36.140 And what better way to do that than starting the new year?

00:01:38.820 Very excited about 2023 and what's to come.

00:01:42.360 Before we get into anything else, I also want to let you know that I have decided to keep

00:01:46.120 the Iron Council open for the remainder of this week.

00:01:49.480 So this will be the first week of January.

00:01:51.600 That's because everybody's thinking about new year's resolutions and all of this sort

00:01:54.900 of thing.

00:01:55.780 Look, yes, maybe you're a little bit behind the curve at this point, but here you are.

00:02:00.180 Now's the time we're shutting it down at the end of the week.

00:02:02.920 So if you want to join our brotherhood, which I'll tell you more about in a bit, then head

00:02:06.620 to order a man.com slash iron council, order a man.com slash iron council. 1.00

00:02:12.140 All right, let me introduce you to my good friend.

00:02:15.140 And again, personal fitness coach, Johnny Loretty.

00:02:17.160 Uh, we've known each other for years and I finally decided to take him up on the offer

00:02:23.120 to coach me.

00:02:24.040 Uh, the best testimonial I think that you could ever give someone is the positive results

00:02:28.820 that you experience when you work with them.

00:02:30.920 And I can tell you that this man is working to transform not just my body, but the way

00:02:35.720 I feel about myself and my life.

00:02:37.980 He is the owner of Back Bay Fit.

00:02:39.980 He's also a competitive bodybuilder and an incredible entrepreneur.

00:02:43.880 He's working to build out his fitness empire with a new holistic and scientific approach

00:02:49.580 to the body's maximum performance.

00:02:52.720 So enjoy this one guys, but most importantly, implement what Johnny has to share and you too

00:02:58.380 can transform your life.

00:03:01.040 Johnny, what's up, man?

00:03:02.060 Great to see you.

00:03:03.120 Good to see you too, Ryan.

00:03:04.000 Thanks for having me.

00:03:05.120 You bet.

00:03:05.380 Usually the, um, the extent of our conversations are done in a chat through the, the workout

00:03:11.460 app that you use for my programming.

00:03:13.080 So we don't, we don't often get a chance to at least see each other face to face, even

00:03:17.300 though it's not a person.

00:03:18.780 Yeah.

00:03:19.200 I'll get the opportunity to, to berate you, you know, face to face, but only through,

00:03:23.280 only through message.

00:03:24.000 So this is, this is different.

00:03:25.180 I, I mean, honestly though, I, I feel like the past month I've been doing okay enough

00:03:32.060 that there's not much berating that would need to happen.

00:03:34.500 Like I've been pretty consistent with everything, all my workouts and, uh, we're trying to get

00:03:38.940 it dialed back in.

00:03:39.960 Yeah.

00:03:40.320 You've been on fire, man.

00:03:41.240 You've, you've been on fire.

00:03:42.300 I mean, you came to me, you're like, give me more.

00:03:43.700 And I was, I was really excited about that.

00:03:46.320 Yeah.

00:03:46.540 Like sometimes I wonder, we'll probably get into this here pretty quick.

00:03:49.340 Uh, the other day was last week.

00:03:52.640 I think it was Thursday or Friday.

00:03:53.960 I was feeling beat down.

00:03:56.280 I was just feeling exhausted.

00:03:58.560 And I was wondering to myself, you know, at what point is it too much?

00:04:02.340 Is it too little?

00:04:03.740 And, and I thought, you know, it's probably never too much.

00:04:06.860 Correct me if I'm wrong.

00:04:07.880 It might take your body a while to figure it out, but I, I just don't see too many people

00:04:15.120 having to have a serious issue or concern with overtraining.

00:04:18.240 It just doesn't seem like something that the body is, is not capable of.

00:04:23.200 Adapting to.

00:04:26.180 Yeah, I agree.

00:04:27.320 And I don't want to go down a rabbit rabbit hole too early, but I think, I think overtraining

00:04:31.280 is a little overdone.

00:04:32.360 If you will.

00:04:33.680 I think we speak a little bit too much about it.

00:04:36.420 But my rule is what I use with all my clients is do me a favor, go out there today and do

00:04:43.560 the best that you can.

00:04:44.880 And then, and then see how you feel tomorrow, but let's, let's not skip today.

00:04:48.420 Right.

00:04:49.040 Let's not use the overtraining excuse today.

00:04:51.120 Let's, let's get after it.

00:04:52.560 And then let's see how you do tomorrow. 0.72

00:04:54.500 And then if you feel like crap tomorrow, then maybe take, take the day off.

00:04:59.520 And I wouldn't even say take the day off, just do something different. 0.76

00:05:03.980 Like instead of back auto-regulate.

00:05:06.220 Right.

00:05:06.720 Go, go to, what'd you say?

00:05:07.880 Auto-regulate.

00:05:09.100 Yeah.

00:05:09.540 What do you mean by that?

00:05:11.760 So if you're feeling like, yeah, I really can't get in there and hit my list today.

00:05:16.640 Maybe I'm going to go out there and go, go for a ruck or, you know, do something with

00:05:20.400 your, with your kids, play, play ball with them, go for a hike, you know, insert whatever

00:05:25.860 recreational activity you want to, you want to do here and just, and just auto-regulate.

00:05:30.060 And you have to be careful with that too, right?

00:05:31.460 That's why it's good to look at it as objectively as you can and go back to your plan and try to

00:05:36.440 stay to it as best you can.

00:05:37.520 But if you're feeling down and if you need to, like I said, auto-regulate, it's okay

00:05:41.840 to do that every once in a while.

00:05:43.800 What do you mean?

00:05:44.180 You said you have to be careful with doing that.

00:05:46.400 What, what, what, is there a risk to doing that?

00:05:48.960 Or is it just taking it too easy because you're quote unquote, you're auto-regulating and you're

00:05:54.380 just using it as an excuse not to go lift or do something, you know, you should be doing.

00:05:58.700 Yeah.

00:05:59.080 The latter for sure.

00:06:00.140 Got it.

00:06:00.560 Okay.

00:06:01.100 Yeah.

00:06:02.020 Yeah, it is.

00:06:02.800 It is pretty interesting.

00:06:03.680 Well, and one of the things, uh, that you said too, that I think is a common problem

00:06:08.940 is just do the best you can.

00:06:13.380 Yeah.

00:06:14.540 If people are like me, I mean, that, that is a great liar.

00:06:21.080 Do the, I did the best that I can.

00:06:22.840 Did you though?

00:06:23.780 Like, did you really do the best that you could?

00:06:26.040 I don't know if anybody could ever in the history of mankind answer that question, the

00:06:30.620 affirmative.

00:06:32.060 Yeah.

00:06:32.280 Well put.

00:06:33.300 How do you make sure that you are going hard, that you are doing as much as you can be doing

00:06:40.340 or should be doing, or at least working to get there?

00:06:42.360 How do you know that?

00:06:44.440 I don't know if you really do know that ever until you really put in the reps, so to speak

00:06:50.780 over time, it's kind of like a self-discovery, you know, um, he had Ed Milad on, he's awesome.

00:06:57.120 And I, I think that conceptually the idea of, of one more, you know, can I do one more

00:07:02.560 rep?

00:07:02.880 Can I get out there and do one more set?

00:07:04.680 You know, you don't really know what your limits are to really, to really push them,

00:07:08.520 you know?

00:07:08.900 Yeah.

00:07:09.180 And I think that that takes time.

00:07:10.520 And I think that the more advanced you are in, if we're talking specifically about training,

00:07:15.140 you get to know what, what your limits are.

00:07:17.480 And I'm still discovering that daily.

00:07:20.060 And I've been, been training for a while.

00:07:21.660 I still discover that every day.

00:07:23.040 You know, can I push a little bit harder than I did yesterday?

00:07:28.400 Well, it seems like with regards to training that you have to do that.

00:07:31.360 Otherwise you're just, you're not going to improve.

00:07:34.920 If, if, if, for example, I can do, uh, I don't know, 225 pound bench press for, for

00:07:43.520 three reps, but I never try to get the fourth, I'll never get the fourth.

00:07:49.720 Or if I never, you know, put, uh, 245 on the bar, then I'll always stay at 225.

00:07:56.240 Like you have to go to that point of what you've never gone before, even with the training

00:08:02.340 that you program for me.

00:08:03.300 And we, we got to back up here in a minute, the training that you program for me, you know,

00:08:07.180 some this morning, I think I had to do something for 14 or 16 reps.

00:08:11.680 I think it was maybe incline bench press, dumbbell bench press.

00:08:15.740 And I got to 12 and I'm like this, I'm exhausted.

00:08:19.420 I was in the third or fourth set.

00:08:20.900 I'm like, I can't do 16 or 14 of these or whatever it was.

00:08:24.740 And then immediately I was like, no, you, you can, you just need to take a 10 second break,

00:08:30.100 like do, do 12 and then take 10 seconds.

00:08:34.020 Don't put the things down.

00:08:35.520 Cause if I put them down, they're not coming back up.

00:08:37.840 So don't put them down, just hold them there for a second and finish your three or four.

00:08:41.940 But too often guys are like, oh, that's good enough.

00:08:45.020 That's, I guess that's my best.

00:08:46.300 I can only do 12.

00:08:47.480 No, you can do 14.

00:08:48.680 You just got to figure out a way to get it.

00:08:50.520 Yeah, exactly.

00:08:51.340 That's not good enough.

00:08:52.400 That's not the best that they could.

00:08:53.620 And then people need to be more honest with themselves.

00:08:55.760 They need to be more brutally honest with themselves.

00:08:57.960 And that's why, you know, talking about training and using the app, using specific metrics

00:09:02.820 and measurables is something that I really push.

00:09:05.800 And depending on everyone, wherever you're getting started, everyone's different, but

00:09:08.960 I really, really push that because the best way to improve is to progressively overload

00:09:14.140 and to track.

00:09:14.860 And like you said, pull a little bit more weight on the bar, fight for one more rep, make those

00:09:18.480 incremental gains over time.

00:09:20.480 That's, that's going to be the best, best way to improve over time.

00:09:24.520 Your app is the thing that I like about your app is it actually shows, you know, what you

00:09:29.580 did last week, and then it'll show you if there's a personal best that you've done for

00:09:33.860 that day.

00:09:34.680 And so my goal, correct me if I'm wrong, or if you'd like to see something different,

00:09:40.000 but my goal, every time I go in is on every, maybe not every, but the majority of movements,

00:09:48.700 I want to have a personal best.

00:09:50.660 So that's either more reps than I did the previous week or more weight than I did the previous

00:09:55.740 week.

00:09:56.080 And so I want to have seven, eight, nine personal best every time.

00:10:00.000 And I know there's a lot of diminishing returns.

00:10:01.680 I realized that, you know, in six or eight or 12 months, those are going to be less frequent,

00:10:07.400 but what, at what level of you, you called it progressive overload, I think.

00:10:12.140 Yep.

00:10:13.000 And so at what level should you be doing that?

00:10:16.520 Like, should that be done every single time you train?

00:10:20.080 Should that, should you try to keep it at the same weight for three weeks, for example?

00:10:24.060 Like, how do you progressively overload effectively?

00:10:27.940 Yeah.

00:10:28.080 So it depends on client to client and for going for traditional, like linear periodization,

00:10:32.280 like, so how I have your program, right?

00:10:34.280 And I think I have you doing like six weeks or maybe it's eight weeks right now.

00:10:37.960 I don't remember exactly, but every week for you, at least using your specific example,

00:10:43.260 you should be increasing volume over time, meaning weights times reps times sets.

00:10:48.440 So you should, as you pointed out, getting a personal best per movement, ideally, every

00:10:56.120 workout, whether it be a little bit more weight moves, one more rep.

00:11:00.120 Um, and depending upon your program, four to six to eight weeks, sometimes like these,

00:11:05.700 these, um, these cycles will last shorter or longer.

00:11:09.080 Um, but the way I do it mostly is within a particular phase, you should be progressing

00:11:15.940 every single week.

00:11:17.100 And then depending upon how your body's doing, we're going to, we're going to switch it up,

00:11:20.840 whether you need to like deload, right?

00:11:22.580 Because your body is, you know, maybe a little sore, you know, maybe we're kind of not experiencing

00:11:28.040 those incremental gains you were before.

00:11:29.780 Now it's time to increase, um, or rather introduce some variety, whether it be exercise selection,

00:11:35.980 difference in rep schemes or something like that.

00:11:38.520 So generally somewhere between it's a wide range, but four to eight weeks for people, they

00:11:43.200 should be seeing pretty, pretty significant increases in strength and volume.

00:11:48.480 And then we kind of switch it up.

00:11:50.860 And so you, you're saying that when you start to hit those plateaus, that's a good metric

00:11:55.560 or indicator that maybe it's time to switch up the routine a bit.

00:11:59.620 Generally speaking.

00:12:00.620 Yeah.

00:12:01.560 Yeah.

00:12:01.840 I, I, I don't, I don't feel like I'm there yet, obviously, because everything continues to,

00:12:06.200 to improve and increase.

00:12:08.140 But when it comes to the different metrics that you could track with improvement, so

00:12:13.000 you can track, uh, like you said, you can track reps, weight, and, or sets.

00:12:20.040 So for somebody let's, let's, let's ask, I'll ask it this way.

00:12:24.520 Yeah.

00:12:25.100 Based on what people are trying to do, what their goals are, maybe it's lose weight for

00:12:28.980 me, losing weight is not so much of a concern as putting on muscle.

00:12:33.560 Like that's my, that is my objective.

00:12:35.800 I want to put on weight.

00:12:37.420 I want to put on muscle mass.

00:12:39.580 I think losing weight is going to be a by-product of that and eating right.

00:12:42.840 So I'm not, that's not my number one priority.

00:12:45.760 So for that, should I be focusing more heavily on increasing weight or increasing reps, increasing

00:12:56.160 sets, what would be best if that's my goal?

00:12:59.260 And then if somebody has a different goal, like burning fat, what, what, what metric would

00:13:02.860 be more applicable for somebody like that?

00:13:05.660 Yeah.

00:13:06.160 Really, really good question.

00:13:07.220 And to answer it simply and most concisely, if we're talking about lean muscle building,

00:13:12.980 so hypertrophy, for example, it seems to be when they've done all these meta analyses on

00:13:18.880 all of, all these different rep schemes, the major factor, the number one contributor, assuming

00:13:24.980 that intensity is similar, is total volume of load moved across that exercise.

00:13:31.260 So very simply 200 pounds on the bench press, for example, four sets, 10 reps, right?

00:13:40.180 So that's what, 40 reps times, times 200.

00:13:44.360 What is that going to be?

00:13:46.000 800, 8,000 pounds of volume moved, right?

00:13:49.160 So if we look at that and, and my app will, we'll, we'll calculate this for you.

00:13:54.360 So if you ever see that you've got a, a new personal best of volume, what that means is

00:13:58.480 that 8,000 pounds is now 8,001 or more essentially.

00:14:02.880 So over the course of that six to eight week period, if you're doing a six to eight week

00:14:07.080 program, that 8,000 pounds in week one, maybe 10,000, 12,000 or, or more.

00:14:13.760 So it's really accounting for total volume of load moved, assuming, right, that the intensity

00:14:19.940 is the same.

00:14:20.820 They've looked at, you know, what's better, heavy weight, low reps, because powerlifters

00:14:25.740 are big, right?

00:14:26.380 They don't do a lot of reps, but the load's so heavy.

00:14:29.300 They've also seen that hypertrophy is similar in reps of all of even up to 30 reps.

00:14:35.160 As long as the intensity is the same, you have to take muscles to near failure in order to

00:14:40.020 have that hypertrophic effect.

00:14:41.260 And the really big, um, thing driving all of this is the volume of load, the total volume

00:14:48.260 weight times reps times sets.

00:14:51.560 So, okay.

00:14:52.400 So if I'm as a lay person, if I'm, if I'm understanding you correctly, it's not so much

00:14:59.300 the total load on bar relative to the, to the reps or vice versa.

00:15:05.260 It's just the most efficient way to get as much volume in a, what certain timeframe.

00:15:12.680 Is there like a period of time where, Hey, if you hit that $8,000 or 8,000 pounds, not

00:15:18.300 dollars, I you're thinking in pounds, I think in dollars, like these are the differences

00:15:22.200 between, so, okay.

00:15:25.080 So I want to hit 8,000 pounds and I got to do that in, in let's just say 12 minutes.

00:15:31.040 I don't know, whatever it is.

00:15:31.900 Right.

00:15:32.660 I got to hit 8,000 pounds in 12 minutes.

00:15:35.240 I've often wondered, cause there's been a couple of times where I I've messaged you.

00:15:41.140 I'm like, Hey bro, I got a meeting.

00:15:42.520 I've, I only got through half of my workout and I'll come back and finish it.

00:15:45.760 And I have been to my credit.

00:15:47.540 I have been going back in the afternoon and I have finished because a lot of times I could

00:15:53.460 not say that about myself.

00:15:55.140 It seems like breaking it up like that would not give me the same benefit as if I were to

00:16:01.340 do it all in a certain period of time.

00:16:03.740 Yeah.

00:16:05.600 So now we're kind of getting a little bit above and beyond my education, but from the studies

00:16:11.920 and the different things that I've looked at, as long as the work gets done within the,

00:16:17.360 within the week, that volume of work done, that's the biggest driving factor.

00:16:21.540 Now, if you look at a week within the week.

00:16:24.240 Yeah.

00:16:24.800 See, but the, where that doesn't add up to me is the, like the adage of it's better to

00:16:30.780 work out for an hour, five days a week, then five hours, one day a week.

00:16:35.100 But if it's in a week timeframe, does it really matter?

00:16:38.960 Yeah.

00:16:39.600 I haven't seen, I haven't, I don't know of any studies where they've done it all in one

00:16:43.220 day, but they, they look at like, you know, two days a week versus three days a week versus

00:16:47.420 five days a week.

00:16:48.280 I've seen studies comparing that and, and the, um, the gains are the same, whether it's

00:16:53.320 only two days a week versus five days a week, as long as they control for volume.

00:16:57.280 Really?

00:16:57.860 I haven't seen one day.

00:16:59.600 Yeah.

00:17:00.460 Yeah.

00:17:00.700 Dude, that sounds like a challenge right there.

00:17:03.920 What I could tell you is that I'm actually experimenting with this myself.

00:17:07.720 I'm doing, um, so now we're talking about like exercise frequency, right?

00:17:11.700 So I'm doing a high frequency full body program right now, and I'm kind of testing it for myself.

00:17:18.640 You know, if I do just two sets of bench four days a week, how is that going to yield results

00:17:25.560 as compared to doing four sets of bench two days a week?

00:17:29.080 Right.

00:17:29.760 So I'm in the middle of doing that myself.

00:17:31.520 It's the first time I've done it spread out like that.

00:17:34.400 And so, so we'll see just because I've been intrigued by exactly what we're talking about.

00:17:39.600 Like if we truly do separate volume across four days, as opposed to just like, you know,

00:17:44.660 one chest day or, you know, two chest days or one leg day, you know, what is that response

00:17:49.380 going to be like?

00:17:50.060 The studies say that it should be the same.

00:17:53.400 But what, how long of a timeframe do you give yourself?

00:17:55.840 Because admittedly, I've been looking at myself in the mirror and I've been going, I think

00:17:59.660 pretty hard for like four weeks, maybe five, somewhere, somewhere right in there.

00:18:05.900 Yeah.

00:18:05.980 About four or five.

00:18:06.660 Yeah.

00:18:07.280 Yeah.

00:18:07.560 And, you know, I, I noticed some minor changes where it's like, okay, I look a little, I'm,

00:18:12.960 I've got rid of some of the extra fat here.

00:18:15.660 Muscles are looking a little bit more defined.

00:18:17.780 Back's looking better, losing some weight around the midsection.

00:18:22.140 I've often wondered about guys like yourself who are immersed in the industry, like how long

00:18:29.820 you need to give yourself to do something to measure whether or not it's effective.

00:18:33.460 Because a lot of the times guy like myself or somebody trying to get their fitness dialed

00:18:38.780 in, they're just not going to give themselves long enough to recognize the differences and

00:18:43.420 the changes in themselves.

00:18:45.180 Yeah.

00:18:45.600 It's a great question.

00:18:46.460 We're going into, you know, the new year, right?

00:18:48.380 And everybody's going to orient themselves towards their goals.

00:18:51.520 And they're wondering how long, how long is this going to take before I, I could reap some

00:18:55.660 benefits.

00:18:56.620 And unfortunately now we're, we're so programmed to want results right away.

00:19:01.420 We always been like that, but just nowadays with, with modern technology, we're really

00:19:05.500 wanting things now.

00:19:07.160 Um, it, it starts with where you're at and what your history is.

00:19:12.420 So for example, if somebody comes in to see me and if they've never exercised before and

00:19:17.880 they're overweight, I'm, I can have really significant results with them in the first

00:19:22.720 month, pretty easily, like guaranteed.

00:19:25.940 If somebody comes in, you know, like yourself, you've got a lot of exercise background, you

00:19:30.900 know, multiple sport athlete, and you're already getting, getting after it pretty well.

00:19:35.460 It's going to take longer for me to get, get results from you, unless I'm doing something

00:19:40.400 completely different in your body, never done before.

00:19:43.200 So roundabout way to answer you, but it depends on where somebody starts for the average guy

00:19:48.620 that's, that's already at the gym a few days a week, and he's already putting in the work.

00:19:52.080 You've got to stay in a program for at least two months to see if you're, if you're getting

00:19:56.260 the results too often.

00:19:57.740 People try, you know, this one online program they found for a week.

00:20:01.360 Oh, like it's not working or two weeks or, or, or a month.

00:20:04.780 Even a month, not long enough.

00:20:06.380 You got to, I would give it at least two months.

00:20:08.440 Yeah.

00:20:08.560 That, I think that's going to be the biggest challenge for a lot of guys.

00:20:11.280 Cause let's be honest.

00:20:12.140 I mean, some of the things that you're talking about are above my pay grade.

00:20:15.080 You know, you're talking about hyper hypertrophy and I don't know what that is.

00:20:18.080 We should get into that in a minute here.

00:20:19.660 And I'm like, whatever.

00:20:21.140 I just, all I know is you do that and then you'll get stronger.

00:20:25.020 I'm like, okay, that's always been good enough for me in, in this realm.

00:20:28.360 Right.

00:20:29.480 But, but people just won't give themselves long enough to realize the results.

00:20:33.980 And that goes back to what we were saying about working out one day a week or three

00:20:38.820 days.

00:20:39.120 You'll hear a lot of fitness guys say, work out three days a week.

00:20:41.540 That's, that's like ideal.

00:20:43.360 That's maximum efficiency.

00:20:45.520 And I, and I get that and I understand that, but there's two things that come to mind.

00:20:49.660 Number one is you're to go to the extreme, like we were talking about.

00:20:54.640 And I actually want to do this.

00:20:56.100 I'm actually going to do this.

00:20:57.200 I don't know when, but I'm going to do this in the near future.

00:20:59.640 I'm going to do one week's programming in one day because I just want to do it.

00:21:05.200 I know I can do it, but I, the problem with it is that my muscles will just become fatigued

00:21:11.140 and I won't have, I won't be able to get the same volume on my, my later lifts.

00:21:15.360 That's clearly the problem with that line of thinking, but there's another problem.

00:21:20.520 And I think this is what people often overlook is we tend to believe that, Hey, if I go

00:21:24.440 work out, I'm going to look better.

00:21:25.520 I'm going to feel better.

00:21:26.160 I'm going to look stronger.

00:21:26.860 I'm going to look better naked, all good stuff.

00:21:29.500 But there's also mental stuff going on that.

00:21:33.040 If you're just doing it one day a week, you're missing out on six days a week of getting up

00:21:38.740 early before the sun or as the sun rises, going in, doing a workout, starting your day

00:21:45.200 off on the right foot, feeling better.

00:21:46.720 The endorphins that have proven to be been released.

00:21:49.140 You're just missing out on that because you're worried about maximum efficiency and muscle

00:21:53.480 building, which makes sense if you're competing or maybe you're doing a bodybuilding competition.

00:21:59.320 Like I know you've done in the past, but for everyday life, that just doesn't make sense.

00:22:04.620 I think that there's a huge amount of power in, in habits, right?

00:22:10.260 I think that organizing your day around certain habits, um, is, is huge.

00:22:17.740 And you mentioned, uh, if I could speak specifically, specifically to the mental aspect of it, I did

00:22:23.620 a talk at main event, you know, with you and probably the most impactful thing to exercise

00:22:29.600 has had in my life.

00:22:30.440 Um, obviously physically, but, but mentally, the amount of reward I get from going in the

00:22:35.800 gym and working out hard and building those habits is, is, is, is in a way like I can't

00:22:42.080 even quantify how valuable it is.

00:22:44.360 Um, not to mention the amount of confidence that I get from putting in the work, right?

00:22:50.280 You got better mental health, better confidence.

00:22:52.920 You're building habits.

00:22:54.220 I mean, those, those things are way more valuable than, than just the physical, like those intangibles

00:22:59.740 are really, really powerful.

00:23:01.500 So I think that if we're talking about efficiency and habits, I think that if you want to work

00:23:09.020 out every day and move every day, which I recommend, you know, you go out and do some

00:23:12.940 movement every day that, that you should, that you shouldn't limit yourself to just getting

00:23:16.880 that incredible amount of neurotransmitter dopamine release from working out just two days

00:23:21.780 a week.

00:23:22.320 You know, I think that if you could organize your day to, you know, get up, get outside, get

00:23:27.300 some sun exposure, make working out as part of your, your daily routine, um, in whatever

00:23:32.700 capacity, which is appropriate, is going to be the best way for, for long-term success.

00:23:38.160 And this is where programming and smart programming is essential because you shouldn't go and lift

00:23:44.740 weight seven days a week, right?

00:23:46.320 So exercise doesn't have to be lifting super heavy every single day.

00:23:51.480 As much as I want to do that, sometimes I know that my body's not going to repair and

00:23:55.680 keep up, you know, seven days a week, but I do something every day just because I feel

00:24:01.200 really good doing it.

00:24:02.940 Yeah.

00:24:03.720 Yeah.

00:24:04.180 When you, you said programming and smart program, when you say smart program, you're, you're

00:24:08.420 talking about programming in the correct way, right?

00:24:11.640 Not, not a specific type of programming or, or are you?

00:24:14.380 Oh yes.

00:24:14.700 Uh, no, intelligent programming.

00:24:16.660 Yeah.

00:24:17.160 So programming the right way.

00:24:18.660 So you're, you're checking off all of your boxes.

00:24:20.500 You're getting in your, your resistance training.

00:24:22.720 You're getting in a little bit of cardiovascular training.

00:24:25.440 Obviously you and I do jujitsu.

00:24:26.800 So you're getting, you're getting that training in as well.

00:24:29.320 So programming your, yourself in a way that you could do all of those things and show up

00:24:34.360 the next day and keep doing it.

00:24:36.000 Well, that's a good point.

00:24:36.960 And also based on what you want to accomplish, like, you know, jujitsu is a big part of, of

00:24:42.060 my, of my life and also my, my fitness regimen.

00:24:45.880 So am I going to go be a power lifter?

00:24:48.740 No, I'm, I'm not interested in that.

00:24:50.800 You know, my, my oldest son is like, he's all about that.

00:24:53.360 That's all he wants to do.

00:24:55.660 I'm not going to do that because that isn't, that isn't, well, it's not interesting.

00:24:59.460 It's boring to me, frankly, like he, he talked, he's like, it's so awesome.

00:25:02.760 And I'm like, it sounds so boring.

00:25:04.760 You do three lifts a week and some accessory work.

00:25:08.260 Oh, I don't know how he does it, but that is one of the things that has.

00:25:12.400 Fascinated me.

00:25:13.300 And I want to speak on this a little bit, or have you speak on this is I've never enjoyed

00:25:18.380 lifting weights.

00:25:19.780 Never.

00:25:20.600 Like I I'm fairly athletic.

00:25:23.140 Um, I I'm, I'm fairly fit depending on, you know, what season of my life you, you ask

00:25:28.360 me.

00:25:29.540 Uh, but I, and I've always been pretty active, but never, ever have I enjoyed lifting weights.

00:25:35.280 But for some reason in the past month, month and a half, like I've really enjoyed getting

00:25:42.060 up and going in and training and you and I haven't had a lot of conversations about this

00:25:48.000 part of it.

00:25:48.740 But I'm wondering if you have experience with other clients who have grown to actually like

00:25:55.540 resistance training where they haven't in the past and what might make it more enjoyable

00:26:01.360 for somebody who is resistant to it the way that I have been.

00:26:04.540 Yeah, it's a good question.

00:26:06.400 Well, I'll ask you a question.

00:26:07.780 Is there something that clicked in your brain?

00:26:11.060 You know, because like that first day, like that first week, five weeks ago, when you first

00:26:15.720 started getting into it, like, when did you find a little bit more drive to go in and, and get it

00:26:24.380 done in that first week or two?

00:26:27.180 Because at some point in the beginning, you just have to make yourself do it.

00:26:30.580 Yeah.

00:26:30.800 Just force myself to do it.

00:26:32.180 You have to do it.

00:26:32.960 Right.

00:26:33.600 But at some point it changes and you're looking forward to it, or you're experiencing a certain

00:26:40.960 reward.

00:26:41.520 So I'll ask you, when did, when did you first experience a glimpse of that?

00:26:47.960 I don't know what, when, yeah, but what I would say, I just, I just started to enjoy

00:26:56.040 that a little bit of alone time.

00:26:58.620 Like I just throw my headsets on and listen to a podcast or listen to a book.

00:27:03.380 So, so that is, that has been nice.

00:27:05.820 Um, I don't really know because even as I'm going through the workout, it's like, this 0.97

00:27:12.440 sucks, this sucks. 0.93

00:27:13.760 Oh, 10, 11. 1.00

00:27:15.580 Okay.

00:27:15.760 I got to get to 15.

00:27:17.000 Oh, and then I have to do that four times.

00:27:19.140 Like the, my mentality is like, resist, like fight so hard against that.

00:27:24.300 But for some reason I get up in the morning and I'm like, ready to go in.

00:27:27.800 I'm looking forward to going in.

00:27:29.080 And maybe it's the feeling after of accomplishment that I like could be that, you know, that's

00:27:34.680 an element of it, or maybe that I have noticed some results and, and so it's, that's, what's

00:27:41.660 driving me.

00:27:42.900 Uh, also that I'm just trying to keep up with my oldest son because he's turning into a beast

00:27:48.220 of a human being.

00:27:49.920 I told him we're going to, he's got his nationals, national power liftings he qualified for,

00:27:54.820 uh, in March.

00:27:56.280 And I told him, yeah, it's so cool.

00:27:58.940 Uh, I told him, let's do one, one rep maxes on our, our three big lifts.

00:28:04.400 And he's like, yeah, okay.

00:28:05.400 And he's like, but it has to be after nationals.

00:28:06.920 Cause he doesn't deviate from the program leading up to an event.

00:28:10.780 And I said, that's fine.

00:28:11.700 We can do it whenever you want.

00:28:12.740 And he's like, we'll just use my totals from nationals.

00:28:14.680 No, no, no, no.

00:28:15.560 We're going, we're going to compete you versus me.

00:28:18.000 You have to do it again.

00:28:18.860 And he's like, okay, so maybe that's in the gym.

00:28:21.480 Yeah, that's right.

00:28:22.860 So maybe that's a motivation.

00:28:25.460 I don't know.

00:28:26.320 I really, I, I wish I could tell you, cause if I could tell you, then I feel like I could

00:28:30.320 duplicate it, but something about it has clicked for me and I really enjoy doing it.

00:28:34.220 Yeah.

00:28:34.340 I think, I think at some point something clicks for, for, for people.

00:28:37.500 And I think those things, they're similar, but there's some sort of feedback loop between

00:28:43.100 the, the feeling that you get in the gym while you're doing the work.

00:28:46.880 And then just a little bit of the result that you get that you see just to kind of keep

00:28:52.260 you going, that gets you to buy in.

00:28:53.980 Right.

00:28:54.340 So there's this feedback loop between you getting the work in, you feeling that, that

00:28:59.820 sense of accomplishment at the end of your workout and actually doing the work too.

00:29:03.680 And then you get just a little bit of the result.

00:29:06.040 Um, and you also mentioned that at the end of the workout, sometimes you'll, you'll get

00:29:11.580 a, an acknowledgement of, of a personal best.

00:29:13.720 And I think that really drives people too, because you see that you're like, Oh, like

00:29:17.740 I'm getting, I'm getting more done today than I did last time.

00:29:21.320 And, and this is, and this is awesome.

00:29:23.420 So for me, when I see what, with clients is, is I try to get them.

00:29:27.340 I see what, what kind of motivates them.

00:29:29.280 Is it that they're, that they're moving a little more weight on the bar.

00:29:32.040 Are they feeling empowered?

00:29:33.080 They're like, Oh, like I dealt with my body weight.

00:29:35.520 Like this, this is amazing.

00:29:36.620 And this, and these are general population people.

00:29:38.800 These are like, you know, moms with kids.

00:29:41.820 I train, you know, grandparents, my oldest client is 85 years old and he loves walking

00:29:47.600 around and showing his friends who, who some of them aren't walking that he's 200, 200 pounds.

00:29:55.060 Right.

00:29:56.080 It's, it's, it's figuring out, you know, what, what's driving people, right.

00:30:01.200 What's like their purpose, um, whether it's connecting with their kid, right.

00:30:04.900 For you, like connecting with your son.

00:30:06.820 So I think in the gym, it's figuring out with people, what's, what's kind of make, what's

00:30:11.840 going to get them to buy in a lot of people.

00:30:13.560 It's just the results, right.

00:30:14.860 But what gets them to do the work is that they're getting a little bit better every day

00:30:18.440 that they walked up the stairs and they weren't tired.

00:30:21.160 They pick it up the groceries.

00:30:22.400 It's easy.

00:30:22.760 They pick the tip of their child and they seem light.

00:30:26.320 Life is just better.

00:30:27.740 And they could connect that.

00:30:29.360 Man, let me hit a pause on the conversation just very briefly.

00:30:33.980 Cause I need to mention something.

00:30:35.660 Uh, the iron council, as I mentioned earlier is only open for a few more days and I could

00:30:41.560 not give you a better reason to join than to know that the conversation you're hearing

00:30:47.340 is a direct result of a connection made inside of our exclusive brotherhood.

00:30:51.500 I, I had always enjoyed what Johnny had to share regarding fitness and the iron council.

00:30:55.320 And I asked him if he would coach me, this is an example of the caliber of men you're

00:31:00.980 going to meet inside and a testament to banding with other like-minded men who are successful

00:31:06.480 in their own right.

00:31:07.820 So if you want to find men who are succeeding at the highest level in fitness, in their family,

00:31:14.020 in entrepreneurism, any, any of these areas of life that are important to you, and then

00:31:18.140 also build friendships and accountability with them.

00:31:20.420 Then this is your last week to do it until sometime in the spring.

00:31:24.960 So we're open for a few more days, head to order a man.com slash iron council.

00:31:30.320 Again, that's order a man.com slash iron council.

00:31:33.060 You'll meet Johnny and, uh, 1200, a little over, I think 1200 other men who are all going

00:31:39.760 to work to help you succeed in your life.

00:31:41.840 Again, order a man.com slash iron council.

00:31:44.420 Do that right after the show for now.

00:31:46.080 Let's get back to it with Johnny.

00:31:47.220 Yeah, I, it's, as you were saying that I was thinking about the screen that pops up

00:31:52.360 and says, you know, you've got six new personal bests or whatever it is on one hand, I think

00:31:58.260 to myself, what a silly thing to be motivated by because it's just computer programming and

00:32:02.780 it's a little cartoon that comes up and gives you a, a cartoon high five.

00:32:06.600 Yeah.

00:32:07.000 Yeah. 0.98

00:32:07.880 And, and it's like, that's dumb. 0.80

00:32:10.280 I shouldn't be motivated by that. 0.61

00:32:11.920 But then also I'm like, well, but why, why shouldn't I like, if that, why not?

00:32:15.920 If that, if that's what, if that's what feels good and gets you back going again to say,

00:32:20.560 okay, well, I got, you know, this way at this time, maybe I can do more next time.

00:32:24.480 I think all too often, some of these quote unquote silly things, or we hear a lot about 0.99

00:32:29.720 how motivation is, is bull crap. 0.99

00:32:31.920 I'm like, why? 0.96

00:32:33.660 Like if it works to drive you to doing something you want to be doing and should be doing,

00:32:38.840 shouldn't we use all the tools at our disposal?

00:32:41.580 Absolutely.

00:32:41.860 You know, swing, swing that tool, use that tool, man.

00:32:44.580 If you're getting results, like go for it.

00:32:46.820 If you like that little cartoon high five and if you're like, man, I got to get 16, I

00:32:50.700 got to get that 16 reps.

00:32:51.800 I get my high five later.

00:32:52.880 Like, shoot, if that's making you a better man, a better human, like freaking go for it.

00:32:57.680 Like harness.

00:32:58.260 Yeah.

00:32:59.400 Yeah.

00:32:59.620 I want to go back to hypertrophy.

00:33:01.660 You were talking about that.

00:33:02.980 And I see that it's like pull hypertrophy, push hypertrophy, full body hype.

00:33:08.340 And I don't actually know what that is.

00:33:10.080 So can you explain what that term means and why it's valuable?

00:33:16.280 Yeah.

00:33:16.880 Um, that's for you to think that, uh, I know what I'm talking about.

00:33:20.200 So I'm using big words.

00:33:21.460 Right.

00:33:21.860 That's what I thought.

00:33:22.540 I'm like, I don't know.

00:33:23.440 It sounds like he knows what he's doing.

00:33:24.720 He's using scientific words.

00:33:26.120 So maybe I should listen to him.

00:33:29.060 Uh, hypertrophy simply means muscle building basically.

00:33:33.660 So, um, so when Pete, somewhere along the lines, like, I think that bodybuilders were 0.63

00:33:40.160 perceived as like dumb or something.

00:33:42.200 And so the fitness industry had to call bodybuilding training, hypertrophy training, because it's

00:33:48.220 really just bodybuilding.

00:33:49.780 It's just muscle.

00:33:50.420 Is that where it derived from, from the, from the bodybuilding trade or world, I guess.

00:33:54.760 I don't know where hypertrophy, the name came from, but hypertrophy in the scientific

00:33:59.220 realm literally means to, to build muscle mass.

00:34:03.220 Okay.

00:34:03.720 Yeah.

00:34:04.180 Yeah.

00:34:05.020 So like for your programming, those workouts are geared towards a rep range, which would

00:34:11.080 encourage more, um, hypertrophy muscle building as to, as opposed to if we were doing lower

00:34:17.260 reps, um, this, the focus would be more strength, for example.

00:34:21.020 So when I program people, they're generally training for either strength or power or hypertrophy

00:34:27.080 or endurance, there's a number of a couple other things, but those, those little notes

00:34:32.640 dictate what the focus of that workout is.

00:34:35.340 Are you, are you saying that the way that you worded that made me sound like, or made it

00:34:40.740 sound like strength muscle building is different than strength building?

00:34:46.540 Yes and no.

00:34:49.600 Yeah.

00:34:50.440 So explain that because when I think about putting on muscle mass, I just assume, I mean,

00:34:55.360 obviously you're going to get stronger, but I just assume they're one in the same, but

00:34:59.880 it sounds like they're not.

00:35:01.200 It sounds like they're different.

00:35:02.900 Yeah.

00:35:03.420 So, so strength and muscle mass are, are correlated and you could, you could train for strength

00:35:09.680 specifically.

00:35:10.240 So if guys are listening, if they're wondering, you know, what they want to, to accomplish

00:35:15.180 first and foremost, figure out, you know, what, what's the objective, what's the goal?

00:35:19.820 Because for you, you want to increase lean mass, right?

00:35:23.300 You want to engage in muscle hypertrophy, right?

00:35:26.020 So that's why the program I've written for you is, um, oriented around that.

00:35:29.840 Why do you say lean, why do you, why do people say lean, like lean mass?

00:35:34.120 Like, as opposed to what, as opposed to absolute mass.

00:35:38.440 So lean mass, meaning we're going to increase muscle tissue where, um, increasing mass means

00:35:43.400 like, I could just tell you to eat a bunch of food and you're going to get fat.

00:35:46.320 Right.

00:35:46.960 Yeah.

00:35:47.440 But nobody wants to do that.

00:35:49.280 Right.

00:35:49.960 I guess the only, the only arena that I think that's acceptable is power lifters where they're 0.98

00:35:54.940 like, just get, just get huge in any way possible.

00:35:59.740 Yeah.

00:36:00.300 So whenever you're training to add mass, it's all just lean mass.

00:36:03.740 Like you can't add that mass through training.

00:36:06.920 That's why I was like, why would you, why would you want to do it?

00:36:09.940 Isn't that what you want?

00:36:11.060 So I'm just curious.

00:36:11.900 Anyways, proceed.

00:36:12.540 Yeah.

00:36:12.760 So I say lean mass is because like, I'm kind of programmed to say that.

00:36:15.520 Cause you, you can't put on fat mass or bad mass through training.

00:36:18.660 Like that's going to happen from.

00:36:20.240 You wouldn't want to, unless you're a power lift, all the power lifters are going to be

00:36:25.200 mad at me now, unless you're a power lifter, then, you know, you can just look, we're

00:36:28.880 not just fat and lazy. 0.90

00:36:29.840 You know, is that what they do? 0.85

00:36:33.020 Is that the, is that the, um, what's, what's the guy's, uh, name from Soren X?

00:36:40.040 Oh man.

00:36:40.460 I'm so sorry.

00:36:41.040 Uh, Kim McDaniel.

00:36:42.340 Yeah.

00:36:42.620 Um, man, he does all of these funny impressions, different, different like archetypes for lifters.

00:36:49.340 And he's hilarious.

00:36:50.900 Hilarious.

00:36:51.300 I think I got, I harnessed him when I, when I did that.

00:36:53.560 You did.

00:36:54.200 I could tell that's what I thought.

00:36:56.140 Or my son, my son's like that too.

00:36:59.140 And he like flexes in the mirror and he's like, talks about his numbers.

00:37:02.960 I'm like, get out of here.

00:37:04.480 Yeah.

00:37:04.680 So anyways, proceed.

00:37:05.640 He's talking to kilograms now.

00:37:07.700 So he's like, I, I lifted 80 today.

00:37:11.640 I'm like 80 pounds.

00:37:12.980 That's it.

00:37:13.500 He's like, that's like 200 pounds.

00:37:15.720 So, yeah.

00:37:18.380 Yeah.

00:37:18.900 So for programming, you can specifically train for certain, for certain things.

00:37:24.000 You could specifically train for strength.

00:37:25.860 Like app.

00:37:26.560 And I mean, like power lifter strength is absolute strength.

00:37:29.640 So amount of load moved, which is a little bit different than power, um, power to be like,

00:37:34.820 how fast can I move this weight, which is a little bit more applicable to like sports,

00:37:38.900 like jujitsu.

00:37:40.160 Um, and then, and then you have, um, you know, endurance training, like, you know, long distance

00:37:45.200 training and then muscle hypertrophy.

00:37:46.960 So when you're looking at your program, like think about like, what am I aiming at?

00:37:51.180 You know, what am I trying to accomplish with, with my programming?

00:37:54.500 You know, look at your rep ranges.

00:37:56.000 We talked about volume, right?

00:37:57.400 Look at your volume, which is going to be the most important thing for hypertrophy when

00:38:00.900 you're designing your program.

00:38:01.860 Um, where does, where does cardio fit into the equation?

00:38:05.880 Because there's a lot of conflicting information.

00:38:10.100 You know, I've even heard things like, oh, cardio reduces testosterone.

00:38:14.220 And I don't know if there's any validity to that.

00:38:16.660 Yeah.

00:38:16.940 And I'm not talking about your, your, your sprinting, for example, is I've heard that

00:38:22.720 builds a testosterone that helps.

00:38:25.580 But if you do long during long endurance type training that reduces testosterone, it's

00:38:30.480 like, I don't, I don't know.

00:38:31.740 I'm, I'm just curious where, cause I know some guys that are beasts that are endurance

00:38:37.120 athletes.

00:38:37.740 And I'm like, I don't, I wouldn't call that guy less of a man because he, he happens to

00:38:43.500 be lean and maybe tall and a little lanky, maybe even gangly, but that's pretty impressive.

00:38:48.760 That's still very athletic.

00:38:50.340 Yeah.

00:38:50.780 So for, for cardio, so I think that's important to note that just because it's, uh, not running

00:38:57.780 doesn't mean it's, it's not cardio.

00:38:59.380 So for example, like when you're, when you're doing your, your workouts in the gym, that's,

00:39:04.000 you're still working your cardiovascular system.

00:39:06.120 Sure.

00:39:06.140 Of course.

00:39:06.600 Um, so that's not an excuse to say that you should never go out for a run or for a jog

00:39:11.340 or hop on a bicycle, but that's what I was hoping for that.

00:39:14.600 I never had to go for a run.

00:39:16.540 Yeah.

00:39:16.940 And I want the bodybuilders to start, you know, cheering up and down and the pilots to

00:39:20.100 cheer up and down, but they're still working out their cardiovascular system.

00:39:23.140 So I don't want guys to think that like, just because they're lifting four days a week

00:39:27.600 that they're not doing cardio, especially if they're doing it at a, at a rapid pace, if

00:39:31.480 they're doing it a circuit style.

00:39:33.260 Um, so if we're talking about like different, different cardio zones, um, like low, low intensity

00:39:38.740 cardio, like walking, uh, or rucking like zone one and zone two, and it's different for

00:39:43.920 everybody, um, different like percentages of their heart rate, that's going to be really

00:39:47.900 great for overall cardiovascular health and fat and fat loss, generally speaking.

00:39:53.080 And then as you kind of get up into like the middle range and then the higher range,

00:39:56.500 like you talk about sprinting, your sprinting is going to be great for building VO two max

00:40:00.540 and stimulating, you know, your central, central nervous system.

00:40:04.100 And, and there, there is some correlation between sprinting and high intensity training

00:40:07.900 and, and, um, and hormone optimization, like, like you mentioned.

00:40:11.400 Um, so I think everybody needs to do some sort of cardiovascular training.

00:40:15.040 We, you get pretty, plenty of that in jujitsu.

00:40:18.240 I think that for you, that's, um, that's adequate depends on your goals.

00:40:22.760 If it's for general health, I think that you do need to do some sort of low and low impact

00:40:28.100 training, whether it be going out for a long walk, martial arts is going to fill that, um,

00:40:33.820 high intensity training, like, like sprinting is good.

00:40:35.960 Depends on the goal.

00:40:36.980 If you're an athlete, it's going to be very athlete specific.

00:40:40.720 Right.

00:40:40.860 Right.

00:40:41.400 It's always, and I don't mean to be offensive at all when I say this, cause it actually

00:40:45.140 applies to me too.

00:40:46.360 It's interesting to me that you have a job.

00:40:50.360 And the reason I say that is because we all know what to do.

00:40:57.500 Okay.

00:40:58.900 Maybe we get the rep scheme wrong or, or, you know, maybe there's a more efficient way

00:41:03.180 to do a squat or, you know, like things like that, but everybody knows what to do.

00:41:08.140 And yet for whatever reason, we don't, we don't do it.

00:41:12.720 And guys are going to be listening to this podcast and they're going to be all amped up

00:41:16.100 and they'll be like, yeah, I'm going to work with Johnny or I'm going to go work with a

00:41:18.780 person in my area.

00:41:19.600 I'm going to get a planet fitness pass or whatever they're thinking to themselves right

00:41:23.220 now.

00:41:23.480 And they're going to go for like a week or two, if that, and then they're going to fall

00:41:28.120 right back into their old patterns and old habits.

00:41:30.140 And, and, and I think that's, that's where your job actually, that's where you actually

00:41:35.480 have a job, I would assume is more.

00:41:38.660 So like, let me keep you motivated.

00:41:40.720 Let me keep you in the game.

00:41:41.880 Let me keep you going.

00:41:42.880 Then let me show you the specifics of a proper squat form.

00:41:46.260 Although important, not the, not the priority relative to just keeping people in the game.

00:41:51.220 Yeah.

00:41:51.420 So I think it depends on the population of people that you're looking at.

00:41:55.240 So general population people.

00:41:56.640 Yeah.

00:41:56.920 Like you said, they know what they have to do.

00:41:59.900 And my job is to basically hold them accountable to doing it.

00:42:04.360 And what's been an interesting effect of modern technology is what I'm seeing now is a lot of

00:42:12.040 people are inundated with so much information that they don't know what to do with it because

00:42:17.700 they're like, oh, you have to do this diet, this, this program, you know, this thing, this,

00:42:21.760 that, you know, do this, do that.

00:42:23.120 And they're like, there's just too much, too much input.

00:42:25.880 They don't even know what to do with it.

00:42:27.700 So one of the things that I'm doing with my, with my online consulting business is helping

00:42:33.820 people just distill this down.

00:42:36.580 Someone's got to tell them like, with all this going on, this is what you want.

00:42:40.480 This is what you have to do specifically, you know, for, for them and their, and their

00:42:44.260 goal.

00:42:44.700 But if you're looking at like athletes, I don't train a lot, a lot of athletes.

00:42:48.440 Um, yeah, there's a lot of skills in, in programming and getting them to do the, the right, the

00:42:54.100 right things, but general population, like you said, they know what to do.

00:42:57.520 They just need to have somebody hold them accountable and getting them to do it.

00:43:00.720 And when they get bored to give them something else, because man, hitting that pause button,

00:43:05.300 it's hard to get back up and going if you're doing it on your own and you don't have somebody

00:43:09.880 like a trainer or an accountability partner.

00:43:12.820 That's going to be like, all right, dude, like we're done with that program.

00:43:15.680 We got to go right into this next one.

00:43:17.160 Like we're doing this thing.

00:43:18.160 Cause if you, if you stop, it's hard to get started.

00:43:21.500 Yeah.

00:43:21.860 I know for myself, just, just because of, you know, I've got followers and people that

00:43:27.880 listen, I'm trying not to be pretentious as I say that, cause it sounds stupid, but, uh, 0.75

00:43:34.140 a lot of people are willing to offer unsolicited advice and, and that's what it is. 0.95

00:43:39.480 It's advice.

00:43:40.280 Like they are trying to be helpful.

00:43:41.740 So I'm not downplaying that or diminishing that, but I'll read a book and I'll have,

00:43:45.620 you know, 1700 people say, read this book.

00:43:47.740 It's better than that one.

00:43:49.480 Or, or I'll post a workout and they're like, oh, well you shouldn't have done, you know,

00:43:54.000 14 reps.

00:43:55.080 You should have done 13 at 110% of what you did at 14.

00:43:59.160 Yeah.

00:43:59.620 It's like at some point, maybe this is just a personality thing.

00:44:04.500 I don't care.

00:44:05.460 I really don't.

00:44:06.220 I, I need to get like to 90% efficiency and yeah, I realize I'm leaving 10% on the table,

00:44:13.380 but I have other things to do.

00:44:15.920 Like I have other things that I care about and 90% in this arena is okay.

00:44:21.480 Like I'm, I acknowledge that and I'm comfortable with that because I've realized that if I chase

00:44:28.380 every little thing for every little point of efficiency, I just won't do anything or I'll

00:44:34.260 get discouraged on what I am doing or throw in the towel and abandoned ship for this, you

00:44:38.520 know, fancier ship over here that I'll get bored with in another two months.

00:44:42.420 Dude, and here's the thing and sorry to interject.

00:44:45.900 I don't want to cut you off, but the, the hard work is going to separate and put and put 0.97

00:44:52.020 you at steps above all of that other crap. 0.98

00:44:54.540 Right. 0.93

00:44:54.780 Cause like, sure, we could squeeze more efficiency out of this, or maybe this exercise is a little

00:44:58.620 bit more optimal or whatever, but like hard work is going to win all of the time.

00:45:03.640 Right.

00:45:04.060 Like we, we, we all know guys who are in the gym that aren't doing necessarily the right

00:45:08.980 thing, but they work hard enough that it compensates for their inefficiencies, if you will.

00:45:16.320 Yeah.

00:45:16.720 Yeah.

00:45:16.740 But you're going to have somebody who's going to say, yeah, but what about, and yeah, I've

00:45:19.880 seen the videos where people doing dumb things, which is hilarious.

00:45:24.920 Like planet fitness videos, since we were talking about that earlier, planet fitness videos where

00:45:29.900 people are going in and like, I don't know, doing like resistance jumping jacks on the, the

00:45:35.320 leg curl machine or something, you know, it's like, what, what?

00:45:38.980 Or like, like, like sec over sexualized movements, you know, on, on the, on the lat pull down

00:45:46.460 machine.

00:45:46.820 It's like, what are you, what are you training for? 0.93

00:45:50.060 Like the, the, a marathon, you know, Olympic orgy or what? 0.83

00:45:53.480 It's hilarious to me.

00:45:55.240 So, so yes, we know guys, like there's that extreme where people are doing things that 0.90

00:46:00.600 are dumb and look, I like CrossFit.

00:46:04.880 I, I actually really enjoy, I go to CrossFit one to two days a week. 0.99

00:46:08.160 My family, they're four to five days a week.

00:46:11.180 We really like CrossFit, but some of the CrossFit culture is ridiculous.

00:46:16.840 Like I, like why you're just going to get the one that kills me is a kettlebell snatch.

00:46:24.700 Yeah.

00:46:25.380 I'm like, why do that?

00:46:27.200 And like, you're just going to break your wrist and people are like, well, because you're

00:46:30.500 doing it wrong.

00:46:31.000 There's no right way to do that movement because it's not a thing that people do.

00:46:36.460 Now, do you lift things overhead?

00:46:38.360 Yes.

00:46:39.100 But you don't grab things and snatch them up in the air and hit like, it's not a thing

00:46:43.520 humans do.

00:46:44.560 The stuff people come up with is crazy to me.

00:46:47.520 Dude, you don't snatch your luggage into the overhead compartment then?

00:46:50.440 Yeah.

00:46:50.640 I've never done that.

00:46:51.540 I've pushed it, a push press, a push jerk, you know, but strict press, but never, I've never

00:46:56.860 snatched, you know, that, that into the air. 0.88

00:46:59.520 So you're going to have the kettlebell people really upset with you right now.

00:47:02.180 I'm just warning you.

00:47:03.360 I don't, I don't care.

00:47:05.060 Like I said earlier, you know, they're going to be upset or what, and, and what they're

00:47:08.760 going to say is I'm doing it wrong.

00:47:10.260 Right.

00:47:10.860 Yeah.

00:47:11.080 I realized, cause it hurts.

00:47:12.460 I realized I must be doing it wrong.

00:47:14.820 But you're going to do a different movement.

00:47:16.300 That's going to serve you well.

00:47:17.900 Well, I don't mind snatches.

00:47:19.800 Yeah.

00:47:20.660 I think that's fine.

00:47:21.780 Yeah. 0.99

00:47:22.140 Why, like, why interject all this crazy shit into the mix just to 0.88

00:47:26.180 for variety that actually, that's a good point is at what point does variety become a hindrance 0.95

00:47:34.900 to your training schedule?

00:47:36.160 Would you say a variety in, in what way?

00:47:39.880 Well, I just think if you're not consistent enough, uh, or you're not building a movement

00:47:47.200 like, like repetitive movement, just bouncing around from thing to thing, program to program,

00:47:53.020 weight to weight is probably a hindrance at some point.

00:47:56.180 Yeah.

00:47:56.440 Yeah, for sure.

00:47:56.960 And that's why when we talked earlier about programming that I think that guys really

00:48:00.180 got to stay on the path on whatever they choose for, for at least two months.

00:48:04.680 Right.

00:48:05.060 And it's good to have some variety and variation and exercise selection, you know, years ago,

00:48:11.060 you know, there was this whole like muscle confusion thing.

00:48:13.260 I don't know where that came from.

00:48:14.480 Like muscles on our brains, they, they can't be confused, but, um, there needs to be some

00:48:19.580 exercise variation, but not so much that you can't quantify and realize the results that

00:48:25.620 you're getting from a certain movement.

00:48:26.960 Um, so for example, like let's just look at squat cause it's the easy one.

00:48:30.740 Like you could back squat, you could front squat, you could search your squat.

00:48:33.340 Like, how do you know if your back squat is going up?

00:48:36.640 If every time you squat, you're doing a different variation of the squat, like, I don't know,

00:48:41.520 like you got to stick with it for, for at least a good amount of time to see if you're

00:48:45.540 actually progressing.

00:48:46.200 And if that, and if that movement's serving you, where would you suggest that somebody

00:48:52.220 gets started on this path?

00:48:53.700 Cause again, I wanted to have you on because you've done a phenomenal job with my training

00:48:57.340 and I I've come down and I think you're in the room where we did the, this body scan.

00:49:02.440 What's it called?

00:49:03.780 The DEXA DEXA, which measures everything essentially.

00:49:09.320 Yeah.

00:49:09.480 Bone density, uh, muscle mass, um, you know, body fat, all that stuff.

00:49:13.500 So obviously that's important because if you want to improve, you have to know where you're

00:49:19.320 at.

00:49:19.560 Like you need to be able to, to, to track things.

00:49:22.700 But if somebody is listening to this and they're thinking, Hey, new year's is coming up.

00:49:26.400 I want to create a new me.

00:49:27.600 I want to get my body dialed in.

00:49:29.420 Like, where does a person like that start?

00:49:31.380 Does it just go to the gym, pull up a generic, you know, lifting schedule on online?

00:49:37.560 Like what, what, what would you suggest for somebody like that?

00:49:40.540 If we're talking specifically training, I think that for,

00:49:43.500 first and foremost, as we talk a lot about is defining their, their goal, right?

00:49:47.320 What's, what's their vision?

00:49:48.300 What do they want to get out of this exercise program?

00:49:51.040 Number one, and then find a program or coach or whatever that's aligned with that objective.

00:50:00.720 Decide to stick to it.

00:50:02.020 Like we talked about before and stick to it for at least two months.

00:50:05.700 Like, like we had said before and the program that they decide to choose, it needs to be sustainable.

00:50:11.460 You know, we see a lot in the iron council guys will, you know, be all in and they're super fired up and they execute hard for a week.

00:50:20.680 Like, and the plan that they set out to do, the habits that they decided to attack, they're, you know, they're, they're overreaching, right?

00:50:28.260 It's, it's too, it's too much for them to take on and it's not something that's sustainable for them.

00:50:33.120 So what I always tell people, it's like, look, if you've gone from like zero days in the gym, like don't select a program that has five days.

00:50:41.000 You're going to set yourself up for failure, you know, don't, don't under, don't undershoot either, right?

00:50:47.620 You know, just be realistic.

00:50:49.400 And I always try to push people towards working a little bit harder, right?

00:50:53.740 But if it's really, and I'm talking like, like they have a crazy job, their kids schedule, they really can't get to the day, get in the gym five days a week that they shouldn't.

00:51:02.060 I'm going to push them to try, but let's just be realistic.

00:51:05.180 Like I'd rather them execute a hundred percent at three days a week lifting and then being like, Hey, on those other days, like here's a selection of things that you can choose from.

00:51:13.780 I want you to move every day.

00:51:15.380 So go and rock or, or whatever.

00:51:19.680 In addition to your days, I want you to execute those days a hundred percent.

00:51:24.180 So the alternative to that, I, I, I will push back on that just a little bit, just because I know my personality and I know there's a lot of guys that have not everybody, but a lot of guys listening that have the same.

00:51:35.180 Same personality.

00:51:35.820 You're probably actually much the same way.

00:51:37.740 I don't dabble.

00:51:39.420 Like I'm, I'm just, I'm not going to dabble in things.

00:51:42.560 And if I do, then I know I'm not committed.

00:51:45.880 If, if it's like, yeah, just do it like whenever you, you can, that it's not going to work for me.

00:51:50.540 Cause I just, I'll either do zero or I'll do a hundred.

00:51:54.200 Like those are the only two numbers I know.

00:51:56.100 Like I'm not doing that at all, or I'm doing a hundred.

00:52:00.800 So just do a hundred. 0.86

00:52:01.780 Like that's right.

00:52:03.400 Yeah.

00:52:03.560 Yeah.

00:52:03.900 Not everyone's like that, you know, speaking generally, that was just like my general answer.

00:52:07.660 But yeah, if I have someone that I know that they're like that, yeah, I'll, I'll program them, you know, seven days a week.

00:52:13.280 I'll give them something to do every day.

00:52:14.520 Like I have something for you six days a week now.

00:52:16.680 Right.

00:52:17.040 So I think it's understanding, you know, who, who the individual is, you know, but they either decide what's sustainable for them, ideally get out there and work every day.

00:52:26.380 And they got to work hard, man.

00:52:28.120 Like you can't just show up and go through the motions.

00:52:30.960 You got to work hard.

00:52:32.660 That's going to separate, you know, you from getting results and not getting results.

00:52:36.020 Well, that, that feels good.

00:52:37.800 Like this morning I came back from my, from working out and you know, it's just my whole shirt.

00:52:43.560 I had like a light gray shirt on, which is the best shirt to wear at the gym.

00:52:46.860 Because then by the time you're done, it's all dark gray.

00:52:50.700 And you're like, cool.

00:52:51.320 I did, I did what I wanted to do, which is to sweat as much as I possibly could.

00:52:55.960 And you just feel better when you like, imagine coming back from the gym and you're not tired.

00:53:01.680 Why did you even go to the gym?

00:53:03.860 Why did you do that?

00:53:05.140 Like you should have, you should have stayed at home and had some tea or coffee.

00:53:08.760 And, you know, I don't know, like did some meditation or something like, like, and tea and meditation is not inherently bad.

00:53:15.840 I'm just saying do that instead of going to the gym and doing nothing.

00:53:19.840 You know, that's, what's wild to me.

00:53:22.160 What, so my question though, is what if you don't know what you want?

00:53:27.000 And so guys listening to this and a lot of trainers, and I'm not trying to knock you guys here at all.

00:53:32.580 When I say this, he's like, well, what do you want to do?

00:53:34.140 Do you want to burn fat?

00:53:35.140 Do you want to build muscle?

00:53:36.580 Do you want to be strong?

00:53:37.440 I'm like, bro, I want all of that.

00:53:39.940 Like, well, I know, but which is most important?

00:53:42.120 All of it.

00:53:43.080 I want to be strong, fit, look good, naked, have little fat.

00:53:47.880 Like I want all of it.

00:53:49.280 And I think guys that are listening are like, yeah, I don't know what specifically I'm training for.

00:53:54.540 I just want to be in shape.

00:53:57.000 I just want to be better.

00:53:57.800 Are there some questions that you would have them ask themselves that would get them pointed

00:54:02.480 in the right direction or on the right track of, of hitting their goals and objectives?

00:54:07.240 Yeah.

00:54:07.660 I think like, you know, doing, doing some, uh, some vision work, some journaling, you know,

00:54:12.820 what is the most, um, effective version of themselves look like?

00:54:16.840 I did the talk at the main event and I titled it, you know, the, uh, the ultimate man, you

00:54:21.840 know, what does the ultimate version of Ryan Mickler look like?

00:54:25.640 You know, what's his body look like?

00:54:27.600 What can he do?

00:54:28.720 Like, what can that body perform?

00:54:31.680 What skill sets does that body know how to, uh, engage in?

00:54:35.900 Right.

00:54:36.400 So when I, when I did this talk, I talked about, you know, the foundation of everything is strength.

00:54:40.800 Like you have to, you have to resistance train, whether it be, you know, with dumbbells, you

00:54:46.140 know, barbells, kettlebells, you know, CrossFit, whatever calisthenics, you have to put your

00:54:50.920 body under load and you have to strength train in some capacity.

00:54:56.060 Then above me on that, I talked about resilience, whether it be, you know, endurance, um, activities

00:55:02.140 over, over long periods of time.

00:55:04.320 I talked about, um, you know, skill sets as well.

00:55:08.720 You know, this is, this is a little bit different conversation, but, you know, I, I am a big

00:55:12.860 proficient, uh, I'm a big, um, fan of guys being proficient in firearms and being able

00:55:17.740 to, uh, be an asset in their community in terms of, um, you know, medical care, right.

00:55:22.380 You know, having basic trauma medicine skills and stuff like that.

00:55:25.380 So, you know, what, what does this version of you, of you look like and then, and then

00:55:30.060 kind of go from there, but every, I think everyone should resistance train.

00:55:32.980 So if they're not doing that, like, that's the best place to start.

00:55:35.180 Yeah.

00:55:36.440 Well, I have, I have one thing that I know that I'm going to be able to do, and that

00:55:39.780 is, I'm going to be able to do six days of your programming in one day.

00:55:45.680 That is one thing that I'm going to be able to do.

00:55:48.020 So we'll, we'll see, we'll see about that.

00:55:50.320 There, there is another thing I want to address and, and we don't talk about this a whole lot

00:55:54.620 as men, cause we feel like it's not important or it's a non-issue, but I actually disagree

00:55:58.520 that I know some people, some men who are, they're fit, uh, they're athletic, but they

00:56:07.240 just look like little limp noodles.

00:56:10.460 They're just scrawny and they're pasty and they just, they don't look like they could

00:56:15.320 fight themselves out of a, you know, a wet paper bag.

00:56:18.200 Like they just don't look good.

00:56:21.640 And I think that there is an element of fitness that is important when it comes to your aesthetics

00:56:28.840 because it's going to make you more attractive to clients, to romantic interests.

00:56:37.640 Uh, it's going to make you, uh, less attractive to shady characters.

00:56:42.180 Like, like you, for example, if I'm going to rob a convenience store and I see you walking

00:56:47.460 in or I see you at the counter, I'm probably going to choose a different time to do that.

00:56:52.400 Right.

00:56:52.840 So, because I don't want to mess with you.

00:56:54.820 Like it's not worth it for me to mess with you only because I see the way that you look.

00:57:00.560 Yeah.

00:57:01.020 And, and so I'm not saying it's a deterrent.

00:57:03.360 Yes.

00:57:03.560 I'm not saying that it's the most important thing, but to me, uh, a man looks strong.

00:57:12.180 He looks capable.

00:57:14.560 He carries himself and his muscles.

00:57:16.900 Well, he's not scrawny.

00:57:18.520 He's not a limp noodle.

00:57:19.360 I realized we all have different body types, but building muscle is crucial for not only

00:57:25.400 functionality, but also the aesthetic appeal and reasons deterrence that we, that we'd

00:57:31.340 have those muscles.

00:57:33.620 Yeah.

00:57:34.200 Yeah.

00:57:34.380 I think that your body is going to be a function of your, of your training, right?

00:57:38.440 Um, if you're not lifting weights, if you're this limp noodle type, right, it's going to 1.00

00:57:43.560 be a reflection of what you're training in or not, or not training in.

00:57:47.120 And I'm a big, I'm a big proponent of what, what you said, a, an effective man is a, is

00:57:53.400 a strong man and his body will reflect that, you know, your body, my body, other guys that

00:57:58.860 work out, like these are reflections of our habits and the things that we put our bodies

00:58:03.460 through, through their weight training, through the martial arts training, like this body

00:58:07.780 is a product of that.

00:58:08.920 So when you see another guy with a commanding physical presence, you know, what's beneath

00:58:14.260 the layer, you're like that guy, like he, he works hard at whatever you're going to

00:58:21.000 assume that he does.

00:58:22.180 Right.

00:58:23.020 And doing martial arts, like, you know, like the jujitsu guys, they carry themselves a certain

00:58:27.280 way and you, and you just, and you just know, and you look at somebody and, you know,

00:58:32.340 they're muscular, like, ah, I'm not going to mess with that guy.

00:58:36.060 Right.

00:58:36.620 If that was your intention.

00:58:37.740 Right.

00:58:38.880 And, uh, you're growing up, I was, uh, I was, you know, this, this height, you know, six

00:58:43.120 two, but I was like 150 pounds and I was, you're real scrawny and I would get, I would

00:58:47.360 get picked on a lot, but man, as soon as I harnessed, you know, getting into the gym

00:58:53.380 and working through the pain of being uncomfortable and people like, at least my perception of looking

00:58:58.520 at me or making fun of me in the gym, just being a skinny kid with like, you know, 10

00:59:02.120 inch arms.

00:59:03.300 Um, once I saw the results of building a more powerful and commanding physique, everything

00:59:10.360 else is kind of aligned.

00:59:11.460 Like I got more, more attention from women. 0.94

00:59:14.180 Right.

00:59:14.660 And then I eventually met my, my beautiful and wonderful wife, Lauren.

00:59:18.760 Um, and the respect from, from men.

00:59:23.480 And cause they're like, man, like you've got something figured out.

00:59:26.400 And I want to, I want to talk to you about it because you, you've got something going on

00:59:31.200 and I want to, I want to know more about it.

00:59:33.760 Everything else just, just clicked and that boosted my confidence.

00:59:36.380 And then I started training harder and all of these things.

00:59:38.860 It's, it's this wonderful cycle.

00:59:40.260 And it all started with me just building a more powerful and commanding physique.

00:59:45.200 Yeah.

00:59:45.640 I think a lot of times people tend to believe that's, that's like a vain pursuit and it's

00:59:52.180 not, it's the result of you.

00:59:55.600 It's a great side effect.

00:59:56.700 Doing other things.

00:59:57.260 That's what it is.

00:59:58.120 That's exactly right.

00:59:59.080 It's, it's not, the aesthetic is not the goal in and of itself.

01:00:03.540 It's the benefit.

01:00:04.760 It's the side effect.

01:00:05.700 It's the inevitable outcome of discipline, sacrifice, commitment, dedication, all these

01:00:11.860 other completely redeeming qualities and characteristics that we would, I think would all agree.

01:00:17.100 We, we, as men want to strive for.

01:00:19.620 Yeah, totally.

01:00:20.540 And that's why I tell guys, it's like, if these tech thing is their goal, it's like be

01:00:25.100 obsessed with the tactics that takes to get there because the aesthetics are going to come,

01:00:30.820 you know, get in there.

01:00:32.580 Like we've been talking about for the, for the, for this call, it's like, get in there,

01:00:36.840 you know, do the work and the aesthetic pieces.

01:00:39.620 It's going to come, like, you're going to build a reflection of your habits.

01:00:43.660 So get in there and do the work.

01:00:45.960 What?

01:00:46.740 So here's the one thing I've heard a lot is, you know, I might, I use the word working out

01:00:53.700 and training interchangeably, but I know that there's a certain type of person who doesn't

01:00:59.520 like that, like they don't work out.

01:01:02.240 I don't work out.

01:01:03.340 I train.

01:01:05.040 It's like, okay, is this just semantics here?

01:01:07.600 And you just like the word train better or what would be, how would you differentiate

01:01:12.740 the two?

01:01:13.420 Cause it doesn't, I don't care either way.

01:01:15.760 Cause I'm not riled up by what somebody else thinks of my workout sessions, but what is

01:01:21.240 the difference from your perspective?

01:01:22.660 From my perspective, and I, I find myself using it more interchangeably than I would

01:01:29.420 like, and especially more than some of my, you know, colleagues would like, but I, but

01:01:34.440 I think that workout is non-specific.

01:01:38.920 Like it lacks intention.

01:01:40.740 And I think that what the industry likes about the word train and what I personally like around

01:01:46.360 the word train is there's intentionality.

01:01:49.360 It's like, I am working on this plan, on this thing that I set out to do, and there's

01:01:56.380 intentionality behind it.

01:01:57.860 And there's a goal.

01:01:59.100 I'm not getting out there just to move.

01:02:02.260 And depending upon who you are, depending upon what your goals are, I think that for the 300

01:02:06.880 pound guy that's sitting on the couch that is listening to us right now and wondering

01:02:11.260 what he should do, man, he just needs to work out.

01:02:13.860 And if that's non-specific with like not much intention other than like moving his body,

01:02:18.320 because he's not moving at all, then that's okay.

01:02:20.600 Right.

01:02:21.400 But I think that for the vast majority of us, that we would benefit from this train ideology.

01:02:27.380 I like that.

01:02:28.140 I, I'm going to say something that I know is going to offend people.

01:02:30.800 Well, anything I say is going to offend somebody.

01:02:32.320 So it's fine.

01:02:32.720 Yeah, whatever.

01:02:33.420 It seems like working out is, again, I use them interchangeably, but working out to me

01:02:40.460 is more of a feminine approach than training, which is more masculine.

01:02:45.020 So like, you'll see women who are like, yeah, I'm going to the gym. 1.00

01:02:47.640 And what are you going to do?

01:02:48.620 I'm going to go on the elliptical for an hour.

01:02:51.420 Okay.

01:02:52.260 You know, it's like, no rhyme.

01:02:53.880 That's good.

01:02:54.640 Like, sure.

01:02:55.560 Do that.

01:02:56.280 Absolutely.

01:02:56.880 It's not training.

01:02:57.380 It's an exercise.

01:02:57.800 Yeah.

01:02:58.360 And that's what I mean.

01:02:59.360 It's just kind of, it's, it's, it's, um, I'm trying not to be too offensive.

01:03:05.520 I don't, I don't mind offending, but I don't want to be too.

01:03:07.820 Dude, I know a lot of, I know a lot of women that train way harder than men. 1.00

01:03:10.720 Right.

01:03:11.160 Agreed.

01:03:11.800 Agreed.

01:03:12.340 Let me put that out there.

01:03:13.080 Right.

01:03:13.840 But, uh, but that's different, but that's, that's more of a direction oriented pursuit.

01:03:19.060 Like, like your wife, she does, she does bodybuilding, right? 0.80

01:03:22.840 Yeah.

01:03:23.180 Yeah.

01:03:23.380 She does bodybuilding shows with me. 0.82

01:03:24.860 So that's training.

01:03:26.080 Like it's, that's training.

01:03:27.560 Yeah.

01:03:27.860 And to me, that's, that's more of a masculine pursuit.

01:03:32.140 It's, it's, it's, it's purpose oriented.

01:03:34.780 It's directional.

01:03:35.980 It's I'm, I'm going this way.

01:03:38.260 I'm doing this thing and I'm working towards achieving this thing.

01:03:41.360 Yeah.

01:03:41.460 Those attributes are more masculine in nature for sure.

01:03:43.680 Agreed.

01:03:44.260 Yeah.

01:03:44.640 And I'm not saying a woman who possesses that can't be feminine.

01:03:47.740 Of course they're feminine at times, you know, but, uh, yeah, I guess that's how I look

01:03:53.140 at it.

01:03:53.760 That makes sense to me.

01:03:54.540 So, okay.

01:03:54.920 I can't use workout anymore.

01:03:56.200 Cause it's feminine.

01:03:57.360 So you train Ryan, you train, you train, I'm not really training for anything.

01:04:03.260 Maybe I should, uh, I have noticed that in the past to go back to your question about

01:04:07.980 why did lifting click for me when I have a goal, then it's, I noticed myself being able

01:04:18.240 to do it more effectively.

01:04:19.600 So for example, if I know, yeah, like if I know a Spartan race is coming up, I'm going

01:04:25.500 to, I'm going to train for that Spartan race.

01:04:27.600 Or if I'm going to enter a jujitsu competition, which I haven't, and I, and I want to, then

01:04:32.680 I'm going to train.

01:04:33.780 I'm going to actually have purpose and intentionality behind what I do leading up to that, that event.

01:04:38.240 And then I'm not going to slack either, you know?

01:04:40.780 And then there's one other thing I thought about as to why it clicked for me this time

01:04:44.900 around or has so far has so far is I got into a transformation challenge with some buddies.

01:04:53.420 There's, I think there's six of us and we all put in 200 bucks.

01:04:57.600 And it's, and it's who has the biggest transformation.

01:05:02.740 And I think it was a 90 day window that we did.

01:05:05.300 So we have until, what did we, oh, we chose Valentine's day.

01:05:08.860 I don't know why, but we chose on Valentine's day, like whoever has the biggest transformation

01:05:13.700 wins the pot, which is 1200 bucks.

01:05:17.600 So that might be part of it too.

01:05:19.420 So now we have to win.

01:05:21.640 Not, not that like, I'm not going to, not that I wasn't going to have you train hard anyway,

01:05:24.800 but now we're going to really have to win.

01:05:26.820 We have to win the area that, and we, we didn't even address, and maybe we can run

01:05:31.040 this back another time, but the area we didn't talk about was nutrition.

01:05:35.480 Yeah.

01:05:36.240 And that's actually where I need the most work.

01:05:39.580 I can go to the gym, go to the gym's easy.

01:05:41.700 I can work hard.

01:05:42.420 That's easy.

01:05:43.580 Put a pizza in front of me.

01:05:44.800 I'm going to eat the entire pizza, put Christmas and new year's cookies in front of me.

01:05:50.180 I'm going to eat all of them again.

01:05:51.880 I don't dabble.

01:05:53.200 So that's, that's the challenge.

01:05:55.800 Yeah.

01:05:56.160 Nutrition is a huge component.

01:05:57.520 Yeah.

01:05:57.640 We could circle back on that another time if you want, but I think that the nutrition

01:06:02.480 piece is going to be, again, like we talked about correlated highly correlated with, with

01:06:06.500 their goals, right?

01:06:07.880 If you want to lose fat, you have to focus on the nutrition.

01:06:11.860 There's no, there's no way around it.

01:06:13.320 You should always worry about your nutrition, obviously, but losing fat, if we're using the

01:06:18.020 extreme example of like a bodybuilding show, it's, it all comes down to nutrition, a little

01:06:22.580 bit of cardio, right?

01:06:23.640 Obviously, but it all comes down to nutrition.

01:06:25.800 So it goes back to goals for sure.

01:06:28.440 I think where I need to focus the most is with the nutrition piece is better hydration.

01:06:34.360 That's important because I don't drink a lot of water at all.

01:06:37.400 I could go a day or two without having actual just water.

01:06:41.760 So that's one.

01:06:43.320 Uh, portion sizes is a big one for me and, uh, carbs, bread, pasta, chips, delicious sweets.

01:06:55.140 I'm not, it's not a big deal.

01:06:56.660 It's not a deal.

01:06:57.460 It's like, you know, if you put a pie in front of me, I'm like, man, uh, it doesn't, it's

01:07:02.180 not a big deal, but you put a loaf of bread in front of me or, you know, fettuccine Alfredo.

01:07:09.540 I'm eating all of it.

01:07:11.080 So that's, that's where I need to lock that in.

01:07:13.320 Yeah.

01:07:14.220 Yeah.

01:07:14.600 Well, brother, tell the guys where to connect with you, learn a little bit more about what

01:07:17.840 you're doing.

01:07:18.320 Also, if you don't say it, I will say it, uh, obviously you do a great job.

01:07:21.380 You're, you're my trainer and hopefully you can help.

01:07:24.080 I know you can help me on the nutrition side if I just listened to you.

01:07:26.560 Uh, but the other thing that I'll say is that you, you and I, we live generally close together,

01:07:33.980 but we don't, we don't see each other.

01:07:35.480 So this is all done online and remotely, which is important because you can have your gym,

01:07:40.400 but you can have Johnny as a trainer who can help you regardless of where you are, but

01:07:44.720 tell the guys where to connect with you.

01:07:45.960 Yeah, totally.

01:07:47.360 So the best place to connect with me, um, you know, on social media would be my personal

01:07:51.600 Instagram is, uh, Johnny Loretty.

01:07:53.920 Uh, my, my facility here in Boston, my brick and mortar business is, uh, back bay fit.

01:07:58.440 We have our own Instagram, uh, as well.

01:08:00.860 And, um, Ryan, you and I had, I had the privilege of talking with you over the summer at the,

01:08:06.200 at the, um, origin immersion camp about, you know, uh, scaling my, my online business and,

01:08:12.280 you know, starting in January, you know, next week, I'm going to really ramp up my online

01:08:16.960 component, which is a new, a new brand called Valance V-A-L-E-N-C-E.

01:08:22.260 And that's where I'm going to kind of mitigate all of my online training too, just to kind of

01:08:26.340 separate the, um, the brick and mortar, which is back bay fit from the online part.

01:08:31.400 Cause like you said, one of the beautiful things about, um, the last couple of years,

01:08:35.880 people not having as much access to, to gyms is, is the online component.

01:08:41.120 And I was always doing online, online training, but now people are really into it and I could

01:08:46.700 connect with so many more people online.

01:08:49.480 So, you know, Johnny Loretty is the best place to find me directly.

01:08:52.100 And, and, uh, my brick and mortar, brick and mortar business is back bay fit and this

01:08:56.420 valence, uh, health consulting business is something I'm going to be launching.

01:08:59.420 It's going to be fully integrated with, uh, DNA testing.

01:09:02.940 We didn't talk about blood work, but I think that guys, if you haven't gotten blood work

01:09:07.000 done in the last year, get it done, you know, see, see where you're at, get everything

01:09:11.100 tested.

01:09:12.100 Um, we're going to, um, have all that integrate with blood work and everything.

01:09:15.780 So something I'm really excited about.

01:09:18.160 Awesome.

01:09:18.600 Well, I know I'm, I'm personally looking forward to, to building this out even more.

01:09:22.400 So appreciate you appreciate everything you've done personally for me.

01:09:25.660 And I know you're going to serve and help a lot of guys as we roll into 2023.

01:09:28.820 Thank you, brother.

01:09:29.340 Appreciate you.

01:09:30.280 Yeah, Ryan.

01:09:30.920 Thanks for the opportunity.

01:09:31.600 Appreciate you, brother.

01:09:33.720 All right, you guys, there you go.

01:09:34.920 My conversation with the one and only Johnny Loretty.

01:09:37.680 I hope you enjoyed that one.

01:09:39.160 Uh, obviously so much great information to share.

01:09:41.880 And I know from personal experience, how powerful his programming is and what he can do for your

01:09:48.460 strength, for your overall health, for your nutrition.

01:09:51.940 So if you're looking for somebody, Johnny's a great resource, hit him up on Instagram.

01:09:56.140 Actually just take a screenshot right now, tag him, tag me, put it up on Instagram.

01:10:01.520 Let other guys know what you're listening to.

01:10:03.220 We grassroots movement here, guys.

01:10:05.520 If you share other people are going to hear about it, they're going to band with us.

01:10:08.860 They're going to learn what it is to be a man.

01:10:10.600 And if we can have millions and millions of men learning from millions and millions of men,

01:10:14.900 what it means to be a man and how to step up in the community and how to step up in their

01:10:18.400 families, we can quite literally change the face of, of the planet.

01:10:23.760 So I ask that you do that, uh, share, let me know what you think.

01:10:28.060 Hit up Johnny, look at the iron council.

01:10:30.500 You're going to find Johnny and other people inside the iron council that are going to help

01:10:33.220 you succeed.

01:10:33.920 It's only open the rest of this week.

01:10:35.640 And you can check that out at order of man.com slash iron council.

01:10:39.940 All right, guys, we've got a lot to do in 2023.

01:10:43.740 Stay tuned, band with us, share, engage in the mission, and let's go out there and get

01:10:48.780 to work.

01:10:49.300 We'll be back tomorrow for our ask me anything, but until then go out there, take action,

01:10:54.260 become the man you are meant to be.

01:10:56.180 Thank you for listening to the order of man podcast.

01:10:58.940 You're ready to take charge of your life to be more of the man you were meant to be.

01:11:02.640 We invite you to join the order at quarter of man.com.

Order of Man - January 03, 2023

JOHNNY LORETI ｜ Fitness as the Foundation of Success

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