The Art of Manliness - Become a Morning Workout Person

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00:00:50.380 Brett McKay here,

00:00:58.460 and welcome to another edition

00:00:59.440 of the Art of Manliness podcast.

00:01:01.640 Working out at any time of day is great,

00:01:03.920 but my guest says there are distinct benefits

00:01:05.880 to doing it in the a.m.,

00:01:07.200 and he's gonna walk you through everything you need to know

00:01:09.600 from mindset to habits

00:01:10.860 to become a morning workout person.

00:01:13.520 Anthony Arvanitakis is a bodyweight training coach

00:01:15.780 and the author of the 7 a.m. Workout Edge,

00:01:18.540 Wake Up, Workout, Own the Day.

00:01:21.460 Today on the show,

00:01:22.240 he offers concrete tips

00:01:23.400 for overcoming the challenges

00:01:24.600 of working out in the morning,

00:01:26.040 from getting out of bed

00:01:27.100 to finding the time to do it before work,

00:01:29.440 including his brain startup routine

00:01:31.000 for shaking off the just-woken-up inertia

00:01:33.260 to get going.

00:01:34.740 In the latter part of the show,

00:01:36.220 Anthony details how to do

00:01:37.320 a highly effective at-home bodyweight workout

00:01:39.360 that can easily fit into your morning routine

00:01:41.260 and requires minimal equipment

00:01:42.880 and only 30 minutes.

00:01:43.960 We also talk about how to combine

00:01:45.660 bodyweight training with cardio

00:01:46.840 to do something he calls cardiostenics.

00:01:49.260 That's great for fat loss.

00:01:50.840 After the show's over,

00:01:51.580 check out our show notes at awim.is

00:01:53.140 slash morningworkout.

00:02:11.120 All right, Anthony Arvanitakis,

00:02:13.060 welcome back to the show.

00:02:15.580 Thank you, Brad.

00:02:16.520 First of all,

00:02:17.160 great job on pronouncing my last name.

00:02:19.940 Well, it's a great name to say.

00:02:22.040 So we've had you on the show a couple times,

00:02:24.880 but for new listeners

00:02:26.380 who aren't familiar with your work,

00:02:28.060 how did you become a bodyweight training coach?

00:02:31.200 Because your path to that

00:02:32.240 actually began with a car accident.

00:02:34.440 Tell us more about that.

00:02:35.940 All right, so that's a long story.

00:02:38.160 I'll try to keep it short.

00:02:39.440 Basically, when I was 22,

00:02:41.780 I was finishing the sports science

00:02:44.020 and physical education university.

00:02:46.200 I was studying in Greece.

00:02:47.880 I had an accident.

00:02:49.720 So I basically flew for about 20 meters.

00:02:54.120 That is like, I don't know,

00:02:56.220 like 45 feet.

00:02:58.180 And I landed on the pavement.

00:03:01.320 My leg was destroyed.

00:03:02.600 Basically, I was brought to the hospital.

00:03:04.960 And after six years

00:03:08.460 of basically trying to save a leg

00:03:11.040 that was severely damaged,

00:03:13.020 we ended up having to have an amputation.

00:03:16.760 After that, I got a prosthetic leg.

00:03:19.400 And actually to just backtrack six months there,

00:03:22.800 before getting the prosthetic leg,

00:03:24.660 I thought that this is something

00:03:26.520 I have to be prepared for mentally and physically.

00:03:29.140 And after six years of not doing a lot,

00:03:31.440 basically of being physically inactive,

00:03:33.600 I decided to get in shape.

00:03:35.300 I started training at home.

00:03:37.480 Going to the gym wasn't really possible

00:03:39.480 because it wasn't practical.

00:03:41.500 I didn't have a car.

00:03:43.120 You know, also the gym was away.

00:03:45.200 So basically, you know,

00:03:46.300 I decided to train at home

00:03:47.680 strictly by doing calisthenics.

00:03:49.640 You know, that's bodyweight exercise.

00:03:51.940 And lo and behold,

00:03:52.960 I started getting in good shape.

00:03:55.120 I had my amputation.

00:03:57.300 That last operation,

00:03:58.340 which was the 13th,

00:04:00.000 so that was 13 operations

00:04:02.260 over the last six years.

00:04:04.080 But that was finally the last one.

00:04:06.760 And after that,

00:04:07.380 I just continued doing bodyweight stuff.

00:04:09.580 I was getting in great shape.

00:04:11.200 And, you know,

00:04:11.960 I realized like,

00:04:13.380 this is awesome, right?

00:04:14.740 Because in the past,

00:04:15.880 I would lift weights.

00:04:17.380 And I thought that

00:04:17.920 that was the only way to be fit.

00:04:20.360 But I was getting these great results.

00:04:22.400 And I thought, you know,

00:04:23.380 why don't I keep doing this?

00:04:25.980 So I also wrote a book

00:04:27.460 about my story back then.

00:04:29.200 It did pretty good,

00:04:30.640 which was,

00:04:31.360 I was surprised by.

00:04:32.720 I also had a YouTube channel

00:04:34.140 that I was doing to,

00:04:35.100 you know,

00:04:35.300 record my journey.

00:04:36.660 Once I realized,

00:04:37.800 though,

00:04:37.980 that this is picking up,

00:04:39.080 that people are interested in this,

00:04:40.900 I quit my office job.

00:04:42.700 And I decided that

00:04:43.820 this is what I'm going to do.

00:04:45.100 I'm going to be a bodyweight coach.

00:04:47.900 Okay.

00:04:48.460 So you got a couple books out.

00:04:49.820 You got a new book out

00:04:50.660 called

00:04:51.080 The 7 a.m. Workout Edge.

00:04:53.340 Wake up,

00:04:54.060 work out,

00:04:54.600 own the day.

00:04:55.300 You're making the case

00:04:56.260 for morning workouts.

00:04:57.340 Now,

00:04:57.800 we've had podcast guests

00:04:58.920 in the past

00:04:59.420 where, you know,

00:05:00.000 the research shows that

00:05:00.920 physiologically speaking,

00:05:02.520 the best time of day

00:05:03.620 to work out is the afternoon

00:05:04.520 because you're most primed

00:05:06.040 at that time

00:05:06.680 because it takes

00:05:07.640 the chemical processes

00:05:08.760 that power your body

00:05:09.620 and muscles

00:05:10.260 a while to kind of warm up

00:05:12.080 and get going

00:05:13.080 throughout the day.

00:05:13.720 And I personally like training

00:05:14.860 in the afternoon myself.

00:05:16.260 But I mean,

00:05:16.980 what they all say,

00:05:17.700 though,

00:05:17.900 all these researches

00:05:18.640 about exercise as well,

00:05:20.100 the timing of your workout

00:05:21.060 is far less important

00:05:22.140 than getting a workout in,

00:05:23.740 period.

00:05:23.960 And you make a great case

00:05:25.820 in this book

00:05:26.400 for doing your workout

00:05:27.700 in the morning.

00:05:28.960 So let's talk about,

00:05:29.620 like,

00:05:29.680 what do you think

00:05:30.080 are the benefits

00:05:30.820 of doing your workout

00:05:32.320 in the morning?

00:05:34.000 So it's,

00:05:34.860 you know,

00:05:35.180 it is true

00:05:35.760 that, like,

00:05:37.120 world records

00:05:38.180 are set

00:05:38.760 usually in afternoon times,

00:05:40.340 you know,

00:05:40.980 and as you said,

00:05:41.840 physiologically speaking,

00:05:42.900 that's a time

00:05:44.260 that your body

00:05:44.800 will perform better.

00:05:46.720 I'm not in any case

00:05:47.960 a morning workout zealot,

00:05:49.140 right?

00:05:49.360 As long as you can

00:05:50.400 get your workout in,

00:05:51.360 I'm going to applaud that.

00:05:53.200 But the reason

00:05:54.220 I started working

00:05:55.460 on this book

00:05:56.140 was because

00:05:57.280 basically

00:05:58.080 the most practical

00:05:59.640 solution for me

00:06:00.940 after a certain point

00:06:02.180 seemed to be

00:06:03.060 working out

00:06:03.660 in the morning.

00:06:05.040 So after struggling

00:06:05.860 a lot

00:06:06.260 to find a time

00:06:07.280 to work out,

00:06:08.320 you know,

00:06:08.560 my business was growing

00:06:09.600 so I found myself

00:06:10.740 not training

00:06:11.500 so,

00:06:12.280 you know,

00:06:12.620 or having so many

00:06:13.960 things to do

00:06:14.560 that I ended up

00:06:15.360 training at the end

00:06:16.140 of the day,

00:06:16.680 which also

00:06:17.820 made me a little bit

00:06:18.860 resent my workout

00:06:19.820 because,

00:06:20.260 you know,

00:06:20.380 you're exhausted

00:06:20.960 at the end of the day,

00:06:21.780 you're depleted

00:06:22.420 and then you also

00:06:23.280 have to train

00:06:23.940 instead of going home

00:06:25.260 and having a shower,

00:06:27.020 being with loved ones

00:06:27.800 and all that.

00:06:28.760 So I started exploring

00:06:30.180 this whole morning

00:06:31.320 workout routine approach.

00:06:34.180 You know,

00:06:34.800 just as with afternoon

00:06:35.800 workouts,

00:06:37.540 you have the same benefits

00:06:38.600 if you work out

00:06:39.240 in the morning,

00:06:39.860 you know,

00:06:40.080 you're gonna,

00:06:40.820 your mood is gonna be

00:06:41.780 boosted,

00:06:43.020 you're gonna have

00:06:43.940 that self-confidence

00:06:44.820 boost as well

00:06:45.760 if your strength training

00:06:46.640 you know,

00:06:47.500 better alertness,

00:06:48.620 energy levels,

00:06:49.580 more sharpened focus,

00:06:52.280 creativity,

00:06:53.280 you know,

00:06:53.560 all that.

00:06:54.720 But what I found out

00:06:56.900 by working out

00:06:58.040 in the morning

00:06:58.740 is that these benefits,

00:07:00.540 especially the mental ones,

00:07:01.760 are amplified

00:07:02.500 during the rest of the day

00:07:04.200 because basically

00:07:05.560 what happens

00:07:06.100 is that you get

00:07:07.260 to ride

00:07:07.700 that post-workout wave

00:07:09.060 of euphoria,

00:07:10.380 of improved

00:07:10.840 cognitive performance,

00:07:12.060 you get to ride

00:07:12.820 that wave

00:07:13.480 across the whole day

00:07:14.960 compared to

00:07:15.900 if you train

00:07:16.420 in the afternoon

00:07:17.140 that's going

00:07:18.120 to taper out

00:07:19.420 after a few hours

00:07:20.280 when you go home

00:07:20.940 and you get to bed.

00:07:22.380 So I realized

00:07:23.520 that especially

00:07:24.120 when it comes

00:07:24.700 to cognitive performance,

00:07:26.500 to the mental benefits,

00:07:28.180 the morning workout

00:07:29.460 gives you a better boost

00:07:31.220 when it comes

00:07:32.020 to all of that.

00:07:33.280 And it also boosts

00:07:34.360 you during the hours

00:07:35.260 that usually

00:07:36.040 for most people

00:07:36.720 matter the most,

00:07:37.580 right?

00:07:37.800 Because you get

00:07:38.220 to experience

00:07:39.340 that peak boost

00:07:40.800 when you're

00:07:41.620 going afterwards

00:07:42.680 to your job,

00:07:43.680 you know,

00:07:43.880 when you're doing

00:07:44.460 those first tasks

00:07:46.000 of the day

00:07:46.640 that are critical.

00:07:49.020 Well, and then

00:07:49.320 another benefit

00:07:50.580 of working out

00:07:51.720 in the morning

00:07:52.120 you talk about

00:07:52.600 in the book

00:07:53.020 is that

00:07:53.560 for a lot of people,

00:07:54.700 if you work out

00:07:55.320 in the morning,

00:07:55.700 that's going to ensure

00:07:56.600 you actually get

00:07:57.100 a workout in.

00:07:57.900 You know,

00:07:58.240 most people

00:07:58.900 who are working

00:07:59.400 a nine-to-five job,

00:08:00.880 let's say

00:08:01.380 their commute

00:08:02.120 to work

00:08:03.320 is 30 minutes.

00:08:05.240 I mean,

00:08:05.340 some people have

00:08:05.740 an hour-long commute.

00:08:07.260 So if you try

00:08:08.000 to work out

00:08:08.520 after work,

00:08:09.580 you might have

00:08:10.420 just like four hours

00:08:11.600 of free time

00:08:12.620 potentially

00:08:13.100 to work out

00:08:14.200 and then do

00:08:14.620 all the other stuff,

00:08:15.480 you know,

00:08:15.700 just daily

00:08:16.760 adult responsibilities,

00:08:18.860 personal hobbies,

00:08:19.840 maybe doing stuff

00:08:20.400 with your kids.

00:08:21.600 So working out

00:08:22.540 might not happen

00:08:23.320 unless you get

00:08:24.140 that in the morning.

00:08:24.920 That's another benefit

00:08:25.520 you talked about

00:08:26.140 is you found yourself

00:08:26.800 when you shifted

00:08:27.360 your workout

00:08:27.800 to the morning,

00:08:29.160 you freed up

00:08:29.900 some time

00:08:30.280 in the afternoon

00:08:30.920 or in the evening

00:08:31.560 where you could

00:08:32.240 pursue hobbies

00:08:33.040 and do other things

00:08:34.020 that you otherwise

00:08:35.340 wouldn't have done

00:08:35.980 because you're using

00:08:36.900 that time to work out

00:08:37.680 in the afternoon.

00:08:39.060 Yeah, yeah,

00:08:39.680 exactly.

00:08:40.420 So this is what

00:08:42.080 happened with me,

00:08:42.920 right,

00:08:43.220 because I was

00:08:44.260 basically commuting

00:08:45.240 one and a half hour

00:08:46.220 in the morning,

00:08:47.340 I was commuting

00:08:47.960 one and a half hour

00:08:48.800 in the afternoon,

00:08:50.280 I was working

00:08:51.300 overtime like

00:08:52.280 eight to ten hours

00:08:53.100 per day

00:08:53.720 and then I had

00:08:55.160 to train after that

00:08:56.380 which was,

00:08:57.220 you know,

00:08:57.420 I ended up

00:08:58.260 presenting it

00:08:58.920 plus, you know,

00:08:59.740 for people

00:09:00.320 after work

00:09:01.220 when you're exhausted

00:09:01.920 you also have

00:09:02.960 very little quality

00:09:03.920 time to spend

00:09:04.640 with your family,

00:09:05.480 with your significant

00:09:06.180 other,

00:09:06.840 with, you know,

00:09:07.500 whatever it is

00:09:08.040 or maybe you want

00:09:08.860 to focus on a hobby

00:09:09.960 or something else.

00:09:11.620 So getting it done

00:09:12.840 in the morning

00:09:13.580 is really,

00:09:14.520 really helpful.

00:09:14.940 Like for a lot

00:09:15.680 of people

00:09:16.280 it's the only way

00:09:17.760 that works.

00:09:18.780 You just need

00:09:19.560 a smart way

00:09:20.280 to set that up

00:09:21.100 and like the first

00:09:22.860 rules that I have

00:09:23.780 in my book

00:09:24.320 is, you know,

00:09:24.820 like rule number one

00:09:25.860 is make sure

00:09:26.800 you do it before

00:09:27.740 your adult responsibilities

00:09:29.500 so you don't have

00:09:30.680 to train at

00:09:31.380 5 a.m.

00:09:32.240 or 7 a.m.

00:09:33.280 You know,

00:09:33.760 the title of the book

00:09:34.740 is just there

00:09:35.640 because I just

00:09:36.860 wanted to make a point

00:09:37.800 that you don't have

00:09:38.760 to wake up

00:09:39.320 extremely early.

00:09:40.840 Now,

00:09:41.700 the key to morning

00:09:42.780 workouts

00:09:43.280 is consistency

00:09:45.040 when it comes

00:09:46.120 to workout time

00:09:47.240 because if you stick

00:09:48.780 to the same time

00:09:49.800 you can kind of

00:09:51.100 hack

00:09:51.440 your physiology,

00:09:53.220 you know,

00:09:53.400 your body

00:09:53.960 basically adapts

00:09:55.080 and it primes you

00:09:56.760 to perform better

00:09:58.040 during that time.

00:09:59.200 So in the beginning,

00:09:59.940 you know,

00:10:00.120 you're going to feel

00:10:00.700 out of sync.

00:10:01.360 I experienced that as well.

00:10:02.880 You're going to feel clunky.

00:10:04.380 You're going to feel

00:10:04.860 all those things.

00:10:06.060 But if you're consistent

00:10:07.160 with your workout time,

00:10:08.400 it's going to feel

00:10:09.380 better and better,

00:10:10.340 especially if you stick

00:10:11.120 to it for about six weeks.

00:10:12.740 Basically find a time

00:10:13.720 that works for you

00:10:14.440 and, you know,

00:10:15.120 as long as you're doing

00:10:15.720 it before work,

00:10:16.880 before adult responsibilities

00:10:18.100 and you're keeping

00:10:19.320 that workout time

00:10:20.040 consistent,

00:10:20.980 you're basically good.

00:10:22.680 And then we'll talk

00:10:23.040 about this later on,

00:10:23.640 but a body weight workout

00:10:24.580 is really conducive

00:10:25.860 to this morning workout

00:10:27.720 because it allows you

00:10:28.880 to work out at home

00:10:29.540 so now you don't have

00:10:30.460 to commute to the gym.

00:10:31.720 Which could be

00:10:32.400 for some people

00:10:33.040 15, 20, 30 minutes.

00:10:36.020 You take that out

00:10:36.640 so you can knock it out

00:10:37.740 really fast.

00:10:38.280 And we'll talk about

00:10:38.700 that in a second.

00:10:39.740 So you mentioned

00:10:40.840 some rules

00:10:41.740 about the morning workout.

00:10:43.460 So do it before

00:10:44.060 your adult responsibilities.

00:10:45.440 Then the other one

00:10:46.420 is be consistent with it.

00:10:48.660 So wake up

00:10:49.280 at the same time every day

00:10:50.040 because it's going

00:10:50.320 to allow your body

00:10:50.880 to adapt.

00:10:51.860 Are there any other rules

00:10:53.480 that you have found

00:10:54.260 to be useful

00:10:54.820 if you want to make

00:10:55.560 this morning workout thing

00:10:56.920 a routine in your life?

00:10:58.180 Yeah, so I do also have

00:11:01.260 what I call

00:11:01.960 the three golden rules

00:11:03.580 of the 7am workout edge.

00:11:05.620 And number one,

00:11:06.720 don't snooze

00:11:07.920 because you really

00:11:09.580 don't gain anything

00:11:10.700 by snoozing, right?

00:11:11.620 You don't have enough time

00:11:13.400 to get into

00:11:14.060 like a deep state of sleep

00:11:15.280 that will actually

00:11:16.560 help you feel better.

00:11:18.480 So, you know,

00:11:18.920 when you're falling asleep,

00:11:20.320 you're kind of getting

00:11:21.940 into like back

00:11:23.480 into your sleep cycle,

00:11:25.520 but it's not really

00:11:27.020 quality sleep.

00:11:27.980 So you actually feel worse

00:11:29.880 when you try to sneak

00:11:31.640 in a few minutes

00:11:32.560 by snoozing.

00:11:34.360 So rule number one is,

00:11:36.360 again, don't snooze.

00:11:38.460 Rule number two,

00:11:39.640 and what I do here

00:11:41.400 is I just repeat

00:11:42.260 rule number one

00:11:43.660 is like, again,

00:11:44.940 like seriously,

00:11:46.020 don't snooze.

00:11:47.620 And I include

00:11:49.020 a Jerry Seinfeld bit

00:11:50.800 in the book

00:11:51.480 when it comes to this.

00:11:52.700 So Jerry Seinfeld

00:11:53.960 had a bit

00:11:54.520 where he said

00:11:55.460 the following,

00:11:56.640 if any invention

00:11:57.620 marks the decline

00:11:58.700 of human civilization,

00:11:59.660 I think it would be

00:12:01.560 the snooze alarm.

00:12:02.800 So the snooze alarm

00:12:03.640 is based on the idea

00:12:04.840 that when the alarm

00:12:06.200 goes off,

00:12:07.320 you're not getting up,

00:12:09.300 right?

00:12:09.980 You're not even awake

00:12:11.160 and you're already

00:12:12.360 a failure.

00:12:13.520 They should sell

00:12:14.120 the snooze alarm

00:12:14.780 with an unemployment

00:12:15.800 application

00:12:16.740 and a bottle

00:12:17.820 of tequila.

00:12:18.980 Just make it

00:12:19.880 a complete

00:12:20.440 pathetic loser kid.

00:12:22.360 So that's a bit

00:12:23.760 from Jerry Seinfeld.

00:12:25.380 A bit aggressive,

00:12:26.320 but in my opinion,

00:12:27.440 like the way

00:12:28.020 I see it

00:12:28.860 is when you set

00:12:31.320 a time to wake up

00:12:32.300 the previous night

00:12:33.200 and you're not

00:12:34.660 actually doing that,

00:12:35.520 you're hitting

00:12:35.820 the snooze button,

00:12:36.620 you're kind of

00:12:38.120 violating an agreement

00:12:39.840 you've made

00:12:40.480 with yourself

00:12:41.020 the previous night.

00:12:42.280 So that leads

00:12:43.480 to basically

00:12:44.880 waking up

00:12:45.680 with failure

00:12:46.960 mentality

00:12:47.720 and that only

00:12:49.260 builds negative

00:12:49.920 momentum

00:12:50.320 for the rest

00:12:51.020 of the day.

00:12:52.160 So instead

00:12:53.040 of snoozing,

00:12:53.720 remind yourself

00:12:54.760 that you're not

00:12:55.300 going to gain

00:12:55.820 anything from this.

00:12:57.340 Just try to practice

00:12:58.780 getting up instantly

00:13:00.120 and I found

00:13:01.200 that this is also

00:13:01.820 a skill.

00:13:02.240 So, you know,

00:13:03.100 getting up

00:13:03.560 when your alarm

00:13:04.600 clock goes off,

00:13:05.840 the more successfully

00:13:07.020 you do it

00:13:07.800 on repeat,

00:13:08.540 the better you get

00:13:09.620 at it.

00:13:10.420 You know,

00:13:10.600 some people are,

00:13:11.780 you know,

00:13:12.180 find it a little bit

00:13:13.160 more difficult,

00:13:13.760 but I definitely

00:13:15.060 believe that it's

00:13:15.940 something that you

00:13:16.840 can work on

00:13:18.160 and, you know,

00:13:19.140 that is your first

00:13:19.880 small win of the day

00:13:21.020 as well.

00:13:21.580 So when you get

00:13:22.420 that small first win

00:13:23.480 of the day,

00:13:24.200 you get the little

00:13:25.060 spritz of dopamine,

00:13:26.280 you feel good,

00:13:27.040 you know,

00:13:27.260 you've already

00:13:27.800 accomplished something

00:13:28.720 and each step

00:13:30.060 after that

00:13:30.500 becomes easier.

00:13:31.320 I'm going to be honest,

00:13:32.620 it never becomes

00:13:33.440 effortless,

00:13:34.000 at least,

00:13:34.840 you know,

00:13:34.980 I've been doing

00:13:35.340 this for,

00:13:35.980 I don't know,

00:13:36.660 like consistently

00:13:37.460 five years now

00:13:38.320 or so

00:13:38.660 and I still have

00:13:40.120 mornings that

00:13:40.920 I really hate,

00:13:42.520 especially I think

00:13:44.100 like the worst ones

00:13:45.040 are when your

00:13:45.920 alarm clock rings

00:13:47.180 when you're in

00:13:47.880 a deep sleep cycle,

00:13:49.620 like when you're

00:13:50.120 in the middle

00:13:50.600 of a deep sleep cycle,

00:13:52.020 which is going

00:13:52.660 to happen less

00:13:53.300 and less

00:13:53.680 if you keep

00:13:54.260 your wake-up

00:13:54.680 time consistent,

00:13:55.940 but sometimes

00:13:56.480 that's going to

00:13:57.040 happen and,

00:13:58.320 you know,

00:13:58.620 it's still going to

00:13:59.160 suck,

00:13:59.520 but like the other

00:14:00.320 metaphor,

00:14:00.660 I like to use

00:14:01.840 is thinking of that,

00:14:03.240 of getting up

00:14:03.820 in the morning,

00:14:04.600 of avoiding

00:14:05.220 that snooze button,

00:14:06.140 like the first

00:14:07.080 hardest rotation

00:14:08.580 of a bike,

00:14:09.340 of the pedals

00:14:09.780 of the bike,

00:14:10.720 like once you

00:14:11.660 get that round,

00:14:12.680 it gets easier

00:14:13.780 and easier

00:14:14.360 and,

00:14:14.760 you know,

00:14:14.960 the morning

00:14:15.960 workout bike

00:14:16.780 starts to roll,

00:14:17.760 so,

00:14:18.360 you know,

00:14:18.620 if you can

00:14:19.180 skip the snooze button,

00:14:20.900 I think after that

00:14:21.760 everything gets easier.

00:14:23.500 And then the third

00:14:24.080 rule was

00:14:24.980 do what you call

00:14:26.200 intermittent social media

00:14:27.460 fasting in the morning.

00:14:29.220 Yeah,

00:14:29.720 yeah,

00:14:30.080 so I actually

00:14:31.780 thought that I

00:14:32.740 came up with

00:14:34.020 that term,

00:14:34.580 so I thought of it

00:14:35.600 one morning

00:14:36.100 and I said,

00:14:36.560 wow,

00:14:36.740 this is awesome,

00:14:37.940 but you know,

00:14:38.400 then I googled it

00:14:39.160 and there were

00:14:39.760 already a couple

00:14:40.420 of articles,

00:14:41.260 so,

00:14:41.860 but whatever the case,

00:14:42.820 I mentioned it

00:14:43.540 in the book

00:14:44.060 and it's basically

00:14:45.880 a way to,

00:14:47.700 first of all,

00:14:47.940 control your

00:14:49.020 social media usage

00:14:50.380 and what it means

00:14:51.760 is simply

00:14:52.720 that you don't

00:14:53.680 turn on your

00:14:54.760 internet connection

00:14:55.700 until you're done

00:14:56.780 with your workout.

00:14:58.160 That's like how

00:14:58.900 I started managing

00:15:00.200 my phone

00:15:01.200 a little bit

00:15:01.580 more efficiently.

00:15:02.940 Nowadays,

00:15:03.760 that's helped me

00:15:04.500 to be even

00:15:05.540 more conscious

00:15:06.160 of how much

00:15:07.100 I'm using my phone.

00:15:08.580 I'm trying to use

00:15:09.120 it less and less

00:15:09.820 and having that

00:15:11.700 as a rule,

00:15:12.500 first of all,

00:15:12.940 it's going to help you

00:15:13.820 be more focused

00:15:14.780 when you're training.

00:15:15.640 It's going to help you

00:15:16.420 relax,

00:15:17.320 kick back,

00:15:17.780 enjoy your workout

00:15:18.540 so you're not

00:15:19.100 answering emails

00:15:20.000 or you're not

00:15:20.540 getting back to

00:15:21.920 notifications

00:15:22.860 from social media

00:15:24.640 when you're training.

00:15:25.400 It also saves you

00:15:26.640 a lot of time

00:15:27.160 in the morning.

00:15:27.880 So,

00:15:28.480 intermittent media

00:15:29.400 fasting,

00:15:30.380 really,

00:15:30.800 really good tip

00:15:31.420 as well

00:15:31.760 to control

00:15:32.860 your social media

00:15:33.920 usage and all that.

00:15:35.500 All right,

00:15:35.620 so the book's

00:15:36.520 called The 7 a.m.

00:15:37.320 Workout Edge

00:15:37.960 but you're not,

00:15:38.700 this is not a rule

00:15:39.760 you have to work out

00:15:40.300 at 7 a.m.

00:15:40.920 and I think a lot

00:15:41.520 of people

00:15:41.980 when they say,

00:15:42.500 well,

00:15:42.520 I got to work out

00:15:42.980 in the morning

00:15:43.360 it means I got to

00:15:43.900 wake up super early,

00:15:45.040 right?

00:15:45.180 I got to do my workout

00:15:46.080 at 4.30 or 5 in the morning.

00:15:48.380 Maybe some people

00:15:48.820 have to do that

00:15:49.500 but in the book

00:15:50.420 you say,

00:15:50.820 yeah,

00:15:51.120 you probably don't

00:15:51.780 have to wake up

00:15:55.400 so in your experience

00:15:56.400 with yourself

00:15:57.120 and then coaching

00:15:57.920 other people,

00:15:58.900 how early do you need

00:16:00.160 to wake up

00:16:00.720 in order to get

00:16:01.420 in a workout

00:16:02.120 first thing in the morning?

00:16:04.320 Yeah,

00:16:04.620 so there was a point

00:16:06.300 when,

00:16:06.980 you know,

00:16:07.560 you had all these

00:16:08.280 motivational YouTube videos

00:16:10.080 a couple of years ago

00:16:11.520 where you had like quotes

00:16:13.160 like,

00:16:13.480 you know,

00:16:14.180 you don't need sleep,

00:16:15.140 get up,

00:16:15.720 get your workout in.

00:16:17.120 Then you had famous people

00:16:18.280 like Dwayne Johnson

00:16:19.540 and The Rock

00:16:20.100 who get up at 4 a.m.

00:16:21.980 and, you know,

00:16:22.320 they get like a two-hour

00:16:23.480 workout in

00:16:24.160 and, you know,

00:16:24.940 all that is great

00:16:25.800 if you are maybe famous,

00:16:27.580 if you maybe have

00:16:28.980 other people

00:16:29.980 doing everything else

00:16:30.880 for you

00:16:31.360 but, you know,

00:16:32.260 that's not doable

00:16:33.180 for everyone.

00:16:33.920 That's not doable

00:16:34.520 for family guys,

00:16:36.300 you know,

00:16:36.460 people with kids

00:16:37.360 and a job

00:16:38.120 and a whole bunch

00:16:40.020 of other stressful

00:16:40.860 responsibilities.

00:16:42.860 So,

00:16:43.420 first of all,

00:16:44.240 you don't need

00:16:45.160 like a two-hour workout

00:16:46.240 to experience

00:16:47.040 the morning workout edge,

00:16:48.420 that morning boost

00:16:49.280 that you get

00:16:50.140 from a session

00:16:51.100 first thing in the day.

00:16:52.400 like just 30 minutes

00:16:54.300 are enough

00:16:54.940 and if you're training

00:16:55.860 every day,

00:16:56.760 30 minutes

00:16:57.520 of targeted exercise

00:16:58.520 can get you

00:16:59.020 really,

00:16:59.460 really good results.

00:17:01.400 So,

00:17:01.740 if you're smart

00:17:02.620 about how you structure

00:17:04.000 your morning routine

00:17:05.140 and you make sure

00:17:06.540 that you're not

00:17:07.240 wasting time snoozing,

00:17:08.500 you're not scrolling

00:17:09.020 on social media,

00:17:10.200 you're not reading

00:17:10.780 stressful headlines,

00:17:12.220 you know,

00:17:12.400 if you get really,

00:17:13.180 really organized

00:17:13.860 with your mornings

00:17:14.840 and you try to get

00:17:16.320 a little bit earlier

00:17:17.200 the previous night in bed,

00:17:18.400 like,

00:17:18.960 let's say 15 minutes,

00:17:20.200 you can open up

00:17:21.640 like 30 minutes

00:17:22.880 of space

00:17:23.520 to work out

00:17:24.320 like really,

00:17:25.140 really easily.

00:17:25.940 Most people are amazed

00:17:27.220 when I have them

00:17:28.420 basically go through

00:17:29.200 an exercise

00:17:29.640 where they note down

00:17:31.200 like everything

00:17:31.680 they do in the morning

00:17:32.580 and based on that exercise,

00:17:34.920 you know,

00:17:35.140 we figured out

00:17:36.300 how to unlock

00:17:37.640 those extra 30 minutes

00:17:38.720 to work out

00:17:39.380 and for most people

00:17:40.920 it is doable.

00:17:41.900 Like,

00:17:42.120 if you're very mindful

00:17:43.620 of how you are

00:17:45.080 operating in the morning,

00:17:46.180 what you're doing.

00:17:46.960 So,

00:17:47.300 the reality is

00:17:48.120 that you don't

00:17:48.800 really need

00:17:49.640 to get up

00:17:50.380 extremely early.

00:17:52.260 Okay,

00:17:52.340 so you don't want

00:17:53.120 to skip on sleep

00:17:54.180 just to get a workout in

00:17:55.360 because that's going

00:17:56.080 to be detrimental.

00:17:57.560 It will get in the way

00:17:58.700 of making any gains.

00:17:59.480 You just feel like crap

00:18:00.320 if you don't get

00:18:00.780 the sleep you need.

00:18:01.780 You talk about

00:18:02.700 how getting ready

00:18:04.140 for the morning workout

00:18:05.320 starts the night before

00:18:06.640 and part of that,

00:18:07.640 as you just said,

00:18:08.220 is going to bed

00:18:09.040 a little bit earlier.

00:18:10.300 But what else

00:18:10.720 can people do

00:18:11.300 the night before

00:18:12.240 so they get the sleep

00:18:13.540 they need

00:18:14.060 to train in the morning?

00:18:17.220 Yeah,

00:18:17.620 so what I recommend

00:18:18.700 is, you know,

00:18:19.340 first of all,

00:18:19.820 like,

00:18:20.080 try to avoid

00:18:21.500 binge-watching episodes

00:18:22.920 on Netflix.

00:18:23.820 You know,

00:18:24.020 set a time

00:18:24.640 that you want

00:18:25.100 to get in bed

00:18:25.760 and sleep.

00:18:26.800 Have a wind-down routine.

00:18:28.980 I talk about that a lot.

00:18:31.100 But,

00:18:31.560 like,

00:18:31.880 something more targeted

00:18:33.240 that I mention a lot

00:18:34.960 in the book as well

00:18:35.800 is basically

00:18:37.060 mise en place,

00:18:38.140 right?

00:18:38.420 So,

00:18:38.680 I think you,

00:18:39.280 yeah,

00:18:39.520 you did have a guest

00:18:40.720 as well where you talked

00:18:41.560 about this topic,

00:18:42.560 which is,

00:18:43.240 mise en place

00:18:43.680 is basically a fancy

00:18:44.620 French term

00:18:45.280 from the culinary arts

00:18:46.860 for being tidy.

00:18:47.920 Like,

00:18:48.140 word for word

00:18:48.720 it means

00:18:49.260 to put in place.

00:18:50.980 And the core principle

00:18:52.420 of mise en place

00:18:53.480 is clean as you go.

00:18:55.840 So,

00:18:56.520 what you want to do

00:18:57.360 every time you work out

00:18:58.440 in the morning,

00:18:59.060 you know,

00:18:59.260 with everything you do

00:19:00.140 in the morning

00:19:00.620 is to give yourself

00:19:02.540 as little as possible

00:19:04.140 to do the following day,

00:19:06.200 right?

00:19:06.480 So,

00:19:06.820 you make sure

00:19:07.780 that you,

00:19:08.860 you know,

00:19:09.160 just like a good chef

00:19:10.140 never leaves

00:19:10.940 a dirty kitchen,

00:19:11.720 you make sure

00:19:12.380 that everything

00:19:13.060 before your eyes

00:19:14.280 is clean and tidy

00:19:15.660 before you finish

00:19:16.840 your workout,

00:19:17.500 you know,

00:19:17.760 that includes like

00:19:18.760 clearing out your backpack

00:19:20.180 and tidying the room

00:19:21.620 and organizing

00:19:22.980 your equipment

00:19:24.100 and,

00:19:25.120 you know,

00:19:25.460 cleaning your kitchen

00:19:26.820 if you're having breakfast

00:19:27.840 before or after.

00:19:29.560 The more mindful

00:19:30.980 you are

00:19:31.700 about being tidy,

00:19:33.360 about basically

00:19:34.620 creating less friction

00:19:36.120 for yourself

00:19:36.860 the next morning,

00:19:38.300 the more effortless

00:19:39.620 your morning routine

00:19:40.340 will be

00:19:40.640 and the more time

00:19:41.420 costly it's going to be.

00:19:43.560 So,

00:19:43.820 you know,

00:19:44.320 doing all that

00:19:45.080 like being very tidy,

00:19:46.500 being organized

00:19:47.480 from the previous day,

00:19:48.820 you know,

00:19:49.080 things that most people know

00:19:50.260 like prepping your clothes,

00:19:51.720 putting those on the bed

00:19:52.940 to be ready

00:19:54.140 for your workout

00:19:54.840 and all of that.

00:19:56.020 These are simple things

00:19:56.840 but they're essential

00:19:57.940 if you want to make

00:19:59.080 that morning routine

00:19:59.920 a habit.

00:20:01.340 Yeah,

00:20:01.520 last time we had you on

00:20:02.260 we talked about making

00:20:03.160 exercise a habit

00:20:04.440 through routines

00:20:05.140 and in the 7 a.m.

00:20:06.860 workout edge

00:20:07.380 you continue this idea,

00:20:09.020 you have this idea

00:20:09.620 of the brain startup routine

00:20:11.000 that you do in the morning

00:20:12.220 to make sure you get working out

00:20:13.540 and this is,

00:20:14.320 like it says,

00:20:14.760 it's to help your,

00:20:15.380 like when you first wake up

00:20:16.220 you're feeling groggy,

00:20:17.160 you don't really want

00:20:17.760 to do anything

00:20:18.340 but as you talk about

00:20:20.140 in the book,

00:20:20.540 action is the antidote to that.

00:20:21.960 So,

00:20:22.100 what does your brain startup routine

00:20:23.720 look like in the morning?

00:20:24.740 No,

00:20:26.660 I've been doing this consistently

00:20:27.760 for five years

00:20:28.740 but when it's cold

00:20:30.480 and it's the winter

00:20:31.280 I don't wake up

00:20:32.480 thinking like,

00:20:34.060 awesome,

00:20:34.620 like I'm going to leave

00:20:35.540 my nice warm bed

00:20:37.840 and I'm going to go train

00:20:38.840 in the cold.

00:20:40.120 So,

00:20:40.600 that's never my initial idea,

00:20:42.860 my never initial thought

00:20:44.100 and the reason for that

00:20:45.860 is basically there's

00:20:46.920 a battle going on

00:20:48.220 when you're waking up

00:20:48.980 in the morning.

00:20:49.520 So,

00:20:50.060 this battle is between

00:20:51.460 the primal part

00:20:53.200 of your brain

00:20:53.820 so the lizard brain

00:20:54.960 as they call it

00:20:55.680 sometimes the limbic system

00:20:57.340 and the other part

00:20:59.020 is your like

00:20:59.840 more evolved part,

00:21:01.020 right?

00:21:01.200 The prefrontal cortex.

00:21:03.320 So,

00:21:03.760 the bad news here

00:21:04.940 is that

00:21:05.600 when it comes

00:21:06.500 to your lizard brain,

00:21:08.660 you know,

00:21:08.800 which is,

00:21:09.440 it mostly cares

00:21:10.440 about survival,

00:21:11.620 you know,

00:21:12.260 things like

00:21:12.900 passing along your genes,

00:21:14.900 food,

00:21:15.240 shelter,

00:21:15.760 all that.

00:21:16.440 So,

00:21:16.660 as long as you have

00:21:17.400 like a roof over your head,

00:21:18.980 you've had food

00:21:19.560 the previous night,

00:21:20.300 like your lizard brain

00:21:21.520 is not going to be

00:21:22.320 that motivated

00:21:23.240 to get you up

00:21:24.440 but as I said,

00:21:25.540 the bad news

00:21:26.100 is that

00:21:26.680 when it comes

00:21:27.540 to the lizard brain,

00:21:28.700 daytime blood flow

00:21:29.940 returns to normal

00:21:31.080 the moment you wake up

00:21:32.280 whereas when it comes

00:21:34.060 to your,

00:21:34.660 your prefrontal cortex,

00:21:36.180 right,

00:21:36.440 that part of your brain

00:21:37.440 that can think

00:21:38.620 more logically

00:21:39.240 that knows

00:21:39.880 what's really good

00:21:40.820 for you,

00:21:41.640 it takes an extra

00:21:42.500 20 minutes for that

00:21:43.780 to turn on.

00:21:45.160 I use a metaphor

00:21:45.720 that,

00:21:46.220 you know,

00:21:46.380 I call it,

00:21:46.920 it's kind of like

00:21:47.680 a really,

00:21:48.500 really old computer,

00:21:49.560 you know,

00:21:49.860 you have to give it time

00:21:51.060 to boot

00:21:52.100 and all of that

00:21:53.280 so that is the reason

00:21:55.060 I created the brain

00:21:56.160 startup routine

00:21:56.980 which is basically

00:21:58.240 a routine

00:21:59.340 that gives yourself

00:22:00.480 those 20 minutes

00:22:01.620 to help your

00:22:03.000 prefrontal cortex

00:22:03.820 to load

00:22:04.320 for you to be

00:22:05.000 basically more

00:22:05.840 mentally prepared

00:22:07.220 to work out

00:22:08.020 so instead of

00:22:09.120 waking up

00:22:09.720 and being overwhelmed

00:22:11.060 from the thought

00:22:11.840 that you have to work out,

00:22:12.800 you know,

00:22:13.300 you just focus

00:22:14.240 on your brain

00:22:14.940 startup routine

00:22:16.060 and it's just

00:22:17.660 a very simple

00:22:18.740 clear set

00:22:20.260 of actions

00:22:20.720 that you do

00:22:21.160 every day

00:22:21.700 that you do

00:22:22.540 in the same order

00:22:23.460 and by repeating

00:22:25.200 these actions

00:22:25.960 more and more

00:22:27.080 the more you're

00:22:28.260 priming yourself,

00:22:29.220 you know,

00:22:29.380 you're putting yourself

00:22:30.000 on autopilot

00:22:30.800 and you're creating

00:22:32.220 a lot more

00:22:33.040 effortless path

00:22:34.020 from the moment

00:22:35.120 you wake up

00:22:35.720 until time

00:22:36.720 to work out

00:22:38.080 so I like to use

00:22:39.520 four or five steps

00:22:41.660 to set this up

00:22:42.700 step number one

00:22:43.860 is the countdown

00:22:44.880 so I just use

00:22:47.040 a very simple

00:22:47.800 method where

00:22:48.640 I count back

00:22:49.520 from three

00:22:50.060 so, you know,

00:22:51.320 the moment I wake up

00:22:52.080 I'm like,

00:22:52.520 okay,

00:22:53.100 three,

00:22:53.980 two,

00:22:54.720 one,

00:22:55.180 and we're up

00:22:55.760 so that's kind of

00:22:57.500 like a form

00:22:58.040 of metacognition

00:22:58.900 as a scientist

00:22:59.680 would say

00:23:00.120 which is,

00:23:00.720 you know,

00:23:01.040 just a fancy way

00:23:01.840 of saying

00:23:02.560 that you're

00:23:02.880 tracking your brain

00:23:03.560 to do something

00:23:04.260 and the reason

00:23:06.100 you do it in reverse

00:23:07.100 is because

00:23:07.640 that doesn't

00:23:08.400 give you

00:23:09.080 any way out,

00:23:10.340 right?

00:23:10.540 Because if you say

00:23:11.420 I'm going to count

00:23:11.960 until ten

00:23:12.580 and you start

00:23:13.360 like one,

00:23:13.860 two,

00:23:14.000 three,

00:23:14.180 four,

00:23:14.320 five,

00:23:14.540 six,

00:23:14.880 until ten,

00:23:15.760 you know,

00:23:16.080 after ten

00:23:16.660 maybe you're

00:23:17.260 going to,

00:23:17.960 your lizard brain

00:23:18.800 is going to

00:23:19.140 start negotiating

00:23:19.940 telling you like,

00:23:21.260 ah,

00:23:21.480 let's count

00:23:21.980 until 20

00:23:22.680 and maybe

00:23:23.800 you're going

00:23:24.080 to fall asleep

00:23:24.700 until then

00:23:25.340 so,

00:23:25.940 you know,

00:23:26.180 I keep it simple

00:23:26.900 I just say

00:23:28.460 three,

00:23:28.880 two,

00:23:29.320 one

00:23:29.580 and I get up

00:23:30.500 like the trick

00:23:31.280 here is being

00:23:31.920 really,

00:23:32.420 really serious

00:23:33.060 with this

00:23:33.540 like I imagine

00:23:34.880 myself like

00:23:35.560 the NASA guy

00:23:36.400 when he's doing

00:23:37.120 the countdown

00:23:38.100 for the

00:23:38.800 space shuttle launch

00:23:39.840 so that's

00:23:41.740 step number one

00:23:42.680 step number two

00:23:44.160 is giving yourself

00:23:45.640 those very simple

00:23:46.740 set of actions

00:23:48.000 that we talked about

00:23:49.020 until your brain

00:23:50.240 starts to wake up

00:23:51.060 basically you want

00:23:52.020 to do things

00:23:52.640 that keep you

00:23:53.220 on your feet

00:23:53.800 one of the things

00:23:55.400 that works really well

00:23:56.380 is making your bed

00:23:57.300 you know,

00:23:57.560 that way you won't be

00:23:58.580 you will not want

00:23:59.860 to go back into bed

00:24:00.900 but you know,

00:24:01.960 if you're sleeping

00:24:02.600 with someone else

00:24:03.300 you know,

00:24:03.540 with your wife

00:24:04.080 or whatever

00:24:04.540 then obviously

00:24:05.660 that's not practical

00:24:06.540 so what I like to do

00:24:07.860 nowadays

00:24:08.380 is I'm either

00:24:09.920 going to wash

00:24:10.500 the dishes

00:24:11.040 from last night

00:24:12.160 or I'm going

00:24:12.840 to tidy my office

00:24:13.700 you know,

00:24:14.300 basically find

00:24:14.920 something very simple

00:24:15.760 that keeps you

00:24:16.280 on your feet

00:24:16.800 and you know,

00:24:17.820 something that you do

00:24:18.720 until your brain

00:24:19.440 starts to wake up

00:24:20.360 a little bit

00:24:21.120 more effectively

00:24:21.800 step number three

00:24:23.800 is hydration

00:24:24.640 or breakfast

00:24:25.540 so you know,

00:24:26.460 if you like to eat

00:24:27.240 something in the morning

00:24:28.060 you can have

00:24:28.660 like a little snack

00:24:29.520 or if you're like me

00:24:30.980 if you like to train fast

00:24:32.340 just get some water

00:24:34.140 or get a cup of coffee

00:24:35.580 or get a cup of

00:24:36.820 I don't know

00:24:37.220 water with a pinch

00:24:38.300 of Himalayan salt

00:24:39.520 some people

00:24:40.220 like to do that

00:24:40.920 basically find a way

00:24:42.420 to hydrate yourself

00:24:43.860 that you enjoy

00:24:44.520 I have coffee

00:24:45.800 you know,

00:24:46.580 nowadays I know

00:24:47.560 that people mention

00:24:48.680 that it's more effective

00:24:49.880 to have your coffee

00:24:50.720 later on

00:24:51.560 but you know,

00:24:52.440 I'm a creature of habit

00:24:53.340 I enjoy the whole ritual

00:24:54.980 of grinding my coffee beans

00:24:56.640 and you know,

00:24:57.940 doing all that

00:24:58.660 so that's what I do

00:25:00.180 it works for me

00:25:00.980 step number four

00:25:02.180 is the suit up

00:25:03.440 step

00:25:04.120 basically you know

00:25:05.160 before you commit

00:25:06.700 to working out again

00:25:07.700 you're still

00:25:08.240 trying not to think

00:25:09.120 about that

00:25:09.640 you just tell yourself

00:25:11.080 that I'm gonna put on

00:25:12.520 my workout clothes

00:25:13.800 and you know

00:25:14.900 after that

00:25:15.600 you're gonna decide

00:25:16.400 if you're really

00:25:17.200 ready to work out

00:25:18.480 so you know

00:25:19.460 putting your workout clothes on

00:25:21.020 like there's even

00:25:21.680 research on this

00:25:22.560 like really really

00:25:23.740 increases your

00:25:24.560 your motivation

00:25:25.520 to work out

00:25:26.220 maybe having some

00:25:27.600 favorite clothes

00:25:28.320 you know

00:25:28.580 like I like to have

00:25:29.800 shorts

00:25:30.520 and a t-shirt

00:25:31.260 and a hoodie

00:25:32.180 like that's my

00:25:33.440 typical go-to

00:25:34.260 even if it's warm

00:25:35.520 like I don't know

00:25:36.280 I just like to have

00:25:36.900 that hoodie on

00:25:37.580 when I first got started

00:25:39.040 and the last step

00:25:40.520 is you know

00:25:41.120 tune up

00:25:41.920 so put some music on

00:25:44.120 I have a

00:25:45.000 standard workout list

00:25:46.560 that you know

00:25:47.120 I will update over time

00:25:48.640 but it usually starts

00:25:50.000 with the same song

00:25:50.960 and that kind of

00:25:52.300 creates a

00:25:53.100 Pavlovian response

00:25:54.020 to get me into

00:25:55.340 that workout mood

00:25:56.300 so that is

00:25:58.120 the brain startup

00:25:59.080 routine

00:25:59.560 like you know

00:26:00.240 simple stuff

00:26:00.980 but if you stick to it

00:26:02.860 if you create your own

00:26:04.080 it really really helps

00:26:05.560 we're gonna take a quick

00:26:06.720 break for your words

00:26:07.400 from our sponsors

00:26:08.060 and now back

00:26:12.820 to the show

00:26:13.440 so part of that

00:26:14.960 brain startup routine

00:26:15.960 could be nutrition

00:26:16.760 what should pre-workout

00:26:18.140 nutrition look like

00:26:19.000 if you're gonna work out

00:26:19.780 in the morning

00:26:20.200 and then what do you

00:26:21.100 think of working out

00:26:22.240 in a fasted state

00:26:23.240 so personally

00:26:26.200 I've been training

00:26:27.220 in a fasted state

00:26:28.340 since 2013

00:26:29.640 probably

00:26:31.200 so like about

00:26:32.520 10 years now

00:26:33.500 like for me

00:26:34.880 it works

00:26:35.660 you know

00:26:36.340 I've noticed

00:26:36.980 that for

00:26:37.800 a lot of people

00:26:39.000 it works

00:26:39.520 especially guys

00:26:40.440 it's quite often

00:26:42.000 the case

00:26:42.480 that for women

00:26:43.660 it's not gonna work

00:26:44.720 that well

00:26:45.780 like obviously

00:26:46.360 not every woman

00:26:47.120 but you know

00:26:47.840 like I have noticed

00:26:49.460 that with men

00:26:50.840 it works a little bit better

00:26:51.780 but you know

00:26:52.500 basically

00:26:53.020 you can try it out

00:26:54.020 and you can see

00:26:54.840 you know

00:26:55.100 if you feel horrible

00:26:56.120 if you feel shaky

00:26:57.360 if you feel weak

00:26:58.460 maybe you're gonna

00:26:59.560 have to consider

00:27:00.480 like having a little

00:27:01.340 something before training

00:27:02.480 this can be tricky

00:27:03.920 because for most people

00:27:04.920 you know

00:27:05.280 you're in a hurry

00:27:05.980 in the morning

00:27:06.420 so you don't have

00:27:07.060 a lot of time

00:27:07.720 so what I recommend

00:27:09.460 is making like

00:27:10.340 a really small snack

00:27:11.600 something that is

00:27:12.640 very very quickly

00:27:13.980 absorbable

00:27:14.740 so you know

00:27:15.820 you can do that

00:27:16.520 during your brain

00:27:17.420 startup routine

00:27:18.180 you know

00:27:18.520 instead of having

00:27:19.140 that glass of water

00:27:19.980 or coffee

00:27:20.600 you can have

00:27:21.580 that pre-workout snack

00:27:22.960 gotcha

00:27:23.820 so before the workout

00:27:24.640 you wanna do something

00:27:25.140 like you know

00:27:25.700 piece of fruit

00:27:26.460 maybe a little bit

00:27:27.800 of protein

00:27:28.340 so you could probably

00:27:29.560 just do like

00:27:30.200 I've done this

00:27:31.340 when I've worked out

00:27:31.900 in the morning

00:27:32.380 like a banana

00:27:33.560 in some peanut butter

00:27:34.800 and almond butter

00:27:35.480 yeah

00:27:36.340 what I recommend

00:27:37.060 is basically

00:27:38.180 the format

00:27:38.640 that works

00:27:39.060 for most people

00:27:39.940 more or less

00:27:40.940 this doesn't have

00:27:41.640 to be like

00:27:42.220 exactly like that

00:27:43.620 but 50%

00:27:44.540 simple carbs

00:27:45.340 so simple carbs

00:27:46.640 can be fruit

00:27:47.380 it can be like

00:27:48.260 a rice toast

00:27:49.480 basically like

00:27:50.480 a really quickly

00:27:51.540 digestible source

00:27:52.660 of sugar

00:27:53.260 about 30 to 40%

00:27:55.260 fat

00:27:55.720 like a healthy fat

00:27:56.640 like usually

00:27:57.340 like peanut butter

00:27:58.180 or if you're allergic

00:28:00.100 to nuts

00:28:00.620 you know

00:28:00.880 maybe for some people

00:28:02.200 seed butters work

00:28:03.840 and you know

00:28:04.780 a little bit of protein

00:28:05.740 which will be usually

00:28:06.940 in healthy fats

00:28:07.960 like peanut butter

00:28:09.140 or almond butter

00:28:10.340 or whatever

00:28:10.820 so you know

00:28:11.720 like 50% carbs

00:28:12.840 again

00:28:13.120 30 to 40% fat

00:28:14.460 and 10 to 20% protein

00:28:16.120 and keep it small

00:28:17.400 so for example

00:28:18.100 you like a banana

00:28:19.000 you put some peanut butter

00:28:20.120 on that

00:28:20.700 and you're good

00:28:21.920 for most people

00:28:22.920 so that's if you're gonna

00:28:24.000 eat before you work out

00:28:25.320 you might be okay

00:28:26.460 with fasted workouts

00:28:27.540 so try that

00:28:28.220 but then whether you fast

00:28:29.980 or eat before your workout

00:28:31.200 after you do your workout

00:28:32.180 you want to get a good breakfast in

00:28:33.740 so what does that look like

00:28:34.980 for you

00:28:35.260 and like any tips on

00:28:36.700 again we're trying to like

00:28:37.860 save time

00:28:38.600 so you gotta get to work

00:28:39.740 any tips on streamlining

00:28:41.360 your morning breakfast

00:28:42.520 after your workout

00:28:43.720 so what I do is

00:28:45.880 when it comes to breakfast

00:28:47.580 or basically the first meal

00:28:49.300 of the day

00:28:49.840 is I have the same thing

00:28:51.440 every day

00:28:52.200 that might seem

00:28:52.980 boring to some people

00:28:54.280 but I know that

00:28:55.740 if I've trained

00:28:56.700 in a fasted state

00:28:57.660 like there's

00:28:58.360 no chance

00:28:59.220 I'm not gonna be hungry

00:29:00.320 right

00:29:00.940 so for me

00:29:02.260 you know

00:29:02.740 again everybody's individual

00:29:03.980 we all have our own

00:29:05.420 you know

00:29:05.780 biological differences

00:29:07.200 and all that

00:29:07.860 but for me

00:29:08.760 what works is

00:29:09.500 I'm gonna have three eggs

00:29:10.580 I'm gonna have two portions

00:29:11.980 of fruit or vegetables

00:29:13.940 or one portion of vegetables

00:29:15.260 and one portion of fruit

00:29:16.260 you know

00:29:16.940 maybe I'm gonna have

00:29:17.920 two slices of whole wheat toast

00:29:19.540 and I'm gonna also have

00:29:21.380 150 grams

00:29:22.620 of cottage cheese

00:29:23.440 so for me

00:29:24.520 you know

00:29:24.700 that covers my needs

00:29:25.720 in protein

00:29:26.200 I'm getting my veggies

00:29:27.300 in

00:29:27.720 I'm getting my micronutrients

00:29:29.760 my macronutrients

00:29:30.820 but the key here

00:29:32.280 is that I do this

00:29:33.360 every day

00:29:34.000 like the same thing

00:29:35.200 right

00:29:35.700 so I know that

00:29:36.600 I can prepare this meal

00:29:37.680 in five minutes

00:29:38.580 you know

00:29:39.200 I can eat it

00:29:39.900 in about 10 minutes

00:29:40.860 and you know

00:29:41.700 another 10 minutes

00:29:42.460 to clean up

00:29:43.260 and wash the kitchen

00:29:44.080 so I know that

00:29:45.140 I can do this

00:29:46.040 in 20 to 25 minutes

00:29:47.640 so you know

00:29:49.000 obviously there are

00:29:50.340 all kinds of

00:29:50.920 different combinations

00:29:51.600 you can choose here

00:29:52.500 I say

00:29:53.540 start with one

00:29:54.780 master it

00:29:56.060 to the point

00:29:56.700 that you know

00:29:57.720 how much time

00:29:58.320 it takes you

00:29:58.880 that it's fast

00:29:59.560 that it's healthy

00:30:00.360 I mean

00:30:00.920 cereal is gonna be

00:30:02.200 an easy choice

00:30:03.520 but I'm not a big fan

00:30:04.860 of cereal

00:30:05.320 like you know

00:30:06.040 anything that is

00:30:06.900 in a boxed shape

00:30:08.220 and when every single

00:30:09.260 bite has the same

00:30:10.740 exact shape

00:30:11.780 for me that's not

00:30:12.800 real food

00:30:13.360 you know

00:30:13.620 I like to focus on

00:30:14.760 minimally processed foods

00:30:16.260 as possible

00:30:16.900 focus on protein

00:30:18.020 if your

00:30:18.540 priority is to build muscle

00:30:20.420 and you know

00:30:21.800 find something

00:30:22.500 that works for you

00:30:23.660 that also means

00:30:24.680 quantity

00:30:25.440 so if you eat

00:30:26.340 a lot of anything

00:30:27.160 you're gonna feel

00:30:27.820 awful afterwards

00:30:28.640 so you know

00:30:29.200 even healthy stuff

00:30:30.380 if you eat a lot of it

00:30:31.580 you're gonna feel

00:30:32.080 heavy afterwards

00:30:32.800 so you know

00:30:33.800 find the right amount

00:30:34.980 the right quantity

00:30:35.980 and also find what

00:30:37.660 sits well in your stomach

00:30:39.000 because you know

00:30:39.600 maybe orange juice

00:30:41.060 in the morning

00:30:41.920 sits well with me

00:30:42.880 but maybe for you

00:30:44.460 it triggers like

00:30:45.320 a little bit of

00:30:45.800 a gastric reflux

00:30:47.380 you know

00:30:47.800 find basically

00:30:48.740 what works best for you

00:30:50.100 so I think the key

00:30:51.140 is yeah

00:30:51.380 finding something

00:30:51.900 that you can do

00:30:52.480 every day

00:30:53.000 I've pretty much

00:30:53.960 for I don't know

00:30:55.420 past eight years

00:30:56.800 nine years

00:30:57.300 have eaten the same

00:30:58.060 thing for breakfast

00:30:58.780 it's really easy

00:31:00.000 to make

00:31:00.280 I go

00:31:00.880 one egg

00:31:02.280 eight ounces

00:31:02.980 of egg whites

00:31:03.600 so I just buy

00:31:04.100 the egg whites

00:31:04.920 in the carton

00:31:05.460 at the grocery store

00:31:06.300 and then some type

00:31:07.440 of carb

00:31:07.920 so at sometimes

00:31:09.380 I've used

00:31:10.240 the tortilla wraps

00:31:11.320 I had the high fiber

00:31:12.280 tortilla wraps

00:31:13.220 done those

00:31:14.220 I've also used

00:31:16.060 Dave's killer bread

00:31:17.200 which is like this

00:31:17.960 really whole wheat

00:31:19.380 bread with seeds

00:31:20.540 and nuts

00:31:21.020 and things

00:31:21.340 and it's really good

00:31:22.500 and some cheese

00:31:23.580 and that's pretty much it

00:31:25.440 and then maybe

00:31:26.080 like a piece of fruit

00:31:27.020 some fruit

00:31:27.700 and I can knock that out

00:31:29.460 I can cook it

00:31:30.180 in four minutes

00:31:31.620 five minutes

00:31:32.360 and then

00:31:33.000 what's nice about

00:31:33.720 the sandwich

00:31:34.140 or the wrap

00:31:34.780 you can

00:31:35.140 if you need to

00:31:35.780 you can take it

00:31:36.220 on the road

00:31:36.720 if you got to

00:31:37.380 but you can eat

00:31:38.420 that pretty fast

00:31:39.140 so like 10 minutes

00:31:40.660 you're done with breakfast

00:31:41.720 with that

00:31:42.640 so yeah

00:31:42.920 I think get really good

00:31:43.700 at making a really

00:31:44.560 easy prep breakfast

00:31:45.580 that'll save you

00:31:46.660 a lot of time

00:31:47.340 so let's talk about

00:31:48.300 the actual workout

00:31:49.380 so you're a bodyweight guy

00:31:50.820 and as we said earlier

00:31:52.200 bodyweight training

00:31:53.440 seems really conducive

00:31:54.560 to a morning workout

00:31:55.340 because you don't have to

00:31:56.020 do the commute

00:31:56.760 to the gym

00:31:57.420 you just do it at home

00:31:59.080 what equipment

00:32:00.240 do you need

00:32:01.240 for a bodyweight

00:32:02.180 training session?

00:32:04.720 so I'm a big fan

00:32:05.540 of gymnastic rings

00:32:06.460 like I don't go

00:32:07.360 anywhere without those

00:32:08.500 I always have a set

00:32:09.440 in my car

00:32:10.100 like in my backpack

00:32:11.000 so like that's

00:32:12.660 you know

00:32:12.900 my standard

00:32:14.040 carry on

00:32:14.940 but really

00:32:16.400 what I usually

00:32:17.320 recommend

00:32:17.880 it depends

00:32:18.320 so I'm

00:32:18.860 usually gonna

00:32:19.540 recommend

00:32:19.960 either a combination

00:32:20.900 of a pull-up bar

00:32:21.760 and a dip station

00:32:22.740 because

00:32:23.680 that way

00:32:24.920 you're covering

00:32:25.580 the upper body

00:32:26.640 and with the lower body

00:32:27.540 you can do other things

00:32:28.560 but basically

00:32:29.980 if you have a pull-up bar

00:32:30.820 and a dip station

00:32:31.580 that means that

00:32:32.240 you can do pull-ups

00:32:33.060 that means that

00:32:33.720 you can do

00:32:34.200 things like dips

00:32:34.920 you can do rows

00:32:35.680 so you're basically

00:32:36.880 covering

00:32:37.380 all basic angles

00:32:39.000 vertical and horizontal

00:32:40.460 when it comes to

00:32:41.600 basic movement patterns

00:32:43.180 so pull push

00:32:43.880 or if you want

00:32:45.940 to use one tool

00:32:46.940 my favorite one

00:32:47.840 you know

00:32:48.200 if you can set up

00:32:49.300 a pair of rings

00:32:50.000 for some people

00:32:50.800 that's not gonna be

00:32:51.560 an option

00:32:51.980 if you're training at home

00:32:52.960 because you're gonna

00:32:53.500 have to screw those

00:32:54.580 usually

00:32:55.140 but if you can get

00:32:56.820 a pair of rings

00:32:57.700 you know

00:32:58.060 that covers everything

00:32:59.060 you need basically

00:32:59.720 you can do pull-ups

00:33:00.900 with them

00:33:01.440 you can adjust them

00:33:02.540 do dips on them

00:33:03.340 do rows

00:33:04.020 do like basically

00:33:05.820 you know

00:33:06.360 hundreds of exercises

00:33:07.480 really

00:33:07.880 if you're creative

00:33:08.800 and you know

00:33:10.360 usually that's what

00:33:11.160 I recommend

00:33:11.560 you know

00:33:11.940 start with one

00:33:12.860 of these two combinations

00:33:13.980 all right

00:33:14.420 so pull-up bar

00:33:15.100 or gymnastics rings

00:33:16.180 walks through

00:33:17.160 like a body weight

00:33:17.840 training session

00:33:18.560 from warm-up to finish

00:33:19.660 so you talked about

00:33:20.820 I think you mentioned earlier

00:33:21.560 one of the hard things

00:33:22.520 about working out

00:33:23.120 in the morning

00:33:23.520 I think a lot of people

00:33:24.260 experience this

00:33:25.060 like when you wake up

00:33:26.900 you just feel stiff

00:33:28.160 you're groggy

00:33:29.560 like the stiffness

00:33:30.220 is what really

00:33:31.120 that's the one

00:33:31.740 one of the reasons

00:33:32.220 I stopped working out

00:33:33.140 in the morning

00:33:33.500 I just felt

00:33:34.060 just you start squatting

00:33:35.960 you're like oh my gosh

00:33:36.900 like this is not fun

00:33:37.980 so anything you can do

00:33:39.320 to counteract

00:33:40.120 the stiffness

00:33:40.640 when you start

00:33:41.140 your body weight

00:33:41.660 training session

00:33:42.260 yeah so

00:33:44.320 the way I dealt

00:33:46.160 with that

00:33:46.680 first of all

00:33:47.300 is I created

00:33:48.440 this very short

00:33:50.060 morning routine

00:33:51.460 that's a warm-up

00:33:52.200 routine basically

00:33:52.860 that combines

00:33:54.300 light static stretching

00:33:55.460 dynamic stretching

00:33:56.620 and mobility drills

00:33:57.840 so if you master

00:33:59.380 this

00:33:59.800 and you know

00:34:00.780 you can find that

00:34:01.400 in my YouTube channel

00:34:02.180 if you master this

00:34:03.200 it takes 11

00:34:04.620 to like

00:34:05.460 max 12 minutes

00:34:07.000 you know

00:34:07.500 basically I get it

00:34:08.800 nowadays

00:34:09.200 in 10 to 11 minutes

00:34:10.880 you know

00:34:11.280 once you master

00:34:12.020 like all the

00:34:12.680 transitions

00:34:13.140 you know

00:34:13.460 if you're doing

00:34:13.820 everything super

00:34:14.780 smoothly

00:34:15.160 you can get

00:34:16.100 a great

00:34:16.840 great warm-up

00:34:17.820 in 11 minutes

00:34:18.780 so I spent a lot

00:34:20.420 of time on

00:34:20.880 designing this

00:34:21.480 warm-up

00:34:21.880 and it basically

00:34:23.840 it's structured

00:34:25.180 in a way

00:34:25.900 that it helps

00:34:27.020 your neuromascular

00:34:27.940 system

00:34:28.420 loosen up

00:34:29.460 it warms up

00:34:30.300 your joints

00:34:30.860 and it helps

00:34:32.420 you get rid

00:34:32.860 of that

00:34:33.220 clunky feeling

00:34:35.000 you know

00:34:35.360 when you wake

00:34:36.140 up in the morning

00:34:36.840 so that's

00:34:38.320 the first part

00:34:39.120 of my workout

00:34:39.740 like I do

00:34:40.480 that religiously

00:34:41.580 every day

00:34:42.040 like there's

00:34:42.520 no way

00:34:43.020 I'm gonna skip

00:34:43.520 my warm-up

00:34:44.040 you know

00:34:44.320 I like to say

00:34:45.320 which is probably

00:34:45.940 a quote I stole

00:34:46.960 from Dan John

00:34:47.660 you know

00:34:47.900 if you don't

00:34:48.220 have time

00:34:48.620 to warm-up

00:34:49.220 you don't have

00:34:49.740 time to work

00:34:50.340 out

00:34:50.600 or another

00:34:51.760 quote

00:34:52.100 you know

00:34:52.360 the warm-up

00:34:53.340 is half

00:34:53.800 the workout

00:34:54.760 like I really

00:34:56.360 really believe

00:34:56.940 in that

00:34:57.400 and the second

00:34:58.740 part is

00:34:59.660 that you want

00:35:01.180 to also be

00:35:01.720 smart on

00:35:02.440 how you

00:35:03.260 sequence

00:35:03.900 the intensity

00:35:04.900 across your

00:35:05.440 workout

00:35:05.720 so the way

00:35:07.320 I do it

00:35:08.100 and I recommend

00:35:08.600 to people

00:35:09.020 to do it

00:35:09.480 is you want

00:35:10.000 to structure

00:35:11.240 your workout

00:35:11.920 in three phases

00:35:12.860 or three rounds

00:35:13.960 the first round

00:35:15.300 I like to call

00:35:16.000 this round

00:35:16.440 the get your

00:35:17.200 engine started

00:35:17.860 round

00:35:18.240 it's basically

00:35:19.860 where you

00:35:20.760 you go

00:35:21.420 about 50%

00:35:22.980 of what you

00:35:23.800 feel you can

00:35:24.840 do at that

00:35:25.320 moment

00:35:25.660 so you know

00:35:26.320 if you're

00:35:26.720 doing your

00:35:27.040 first round

00:35:27.620 you know

00:35:27.920 maybe let's

00:35:28.420 say you just

00:35:28.840 got started

00:35:29.320 with morning

00:35:29.720 workouts

00:35:30.120 which means

00:35:31.440 you're gonna

00:35:31.720 feel extra

00:35:32.480 clunky in the

00:35:33.000 beginning

00:35:33.260 until your

00:35:33.760 body

00:35:34.040 adapts

00:35:35.220 to those

00:35:36.000 morning hours

00:35:36.940 but if you

00:35:38.220 feel that you

00:35:38.940 can do

00:35:39.420 right now

00:35:40.220 let's say

00:35:40.800 10 pull-ups

00:35:41.800 go for five

00:35:43.220 right

00:35:43.680 so that's

00:35:44.540 round one

00:35:45.040 just focus

00:35:45.880 on getting

00:35:46.500 your engine

00:35:46.980 started

00:35:47.420 like I like

00:35:48.460 to imagine

00:35:49.860 myself like

00:35:50.460 a really

00:35:50.840 old car

00:35:51.940 during you

00:35:52.640 know winter

00:35:53.060 morning

00:35:53.520 you're starting

00:35:54.440 the engine

00:35:54.800 slowly with

00:35:55.380 a warm-up

00:35:55.920 and then you're

00:35:56.400 just doing

00:35:56.780 like around

00:35:57.380 the block

00:35:57.880 right

00:35:58.580 round two

00:35:59.720 is leave

00:36:01.300 20% in the

00:36:02.400 tank

00:36:02.680 so here

00:36:03.360 you don't

00:36:04.440 want to

00:36:04.760 go 100%

00:36:06.260 again

00:36:06.620 you know

00:36:06.980 you want

00:36:07.440 to go

00:36:07.860 aim for

00:36:08.320 about 70

00:36:09.260 to 80%

00:36:10.280 of the

00:36:10.660 max reps

00:36:11.320 you'd usually

00:36:12.420 do if you

00:36:13.500 were training

00:36:14.000 in the morning

00:36:14.500 right

00:36:14.860 so again

00:36:16.600 if you feel

00:36:17.340 that you can

00:36:17.920 do 10 pull-ups

00:36:18.800 right now

00:36:19.360 go for seven

00:36:20.260 or eight

00:36:20.900 and then

00:36:22.040 once you get

00:36:22.680 to round

00:36:23.020 three

00:36:23.580 that is

00:36:24.640 where you

00:36:25.380 get your

00:36:25.760 best reps

00:36:26.300 in

00:36:26.560 so round

00:36:27.720 three

00:36:28.020 you know

00:36:28.420 your body's

00:36:29.040 gonna feel

00:36:29.440 a lot

00:36:29.760 better

00:36:30.160 assuming

00:36:30.800 you scale

00:36:31.500 the intensity

00:36:32.080 in that

00:36:32.900 way

00:36:33.200 and you're

00:36:34.260 going to

00:36:34.580 be able

00:36:35.080 to push

00:36:36.060 your body

00:36:36.560 I also like

00:36:37.560 this because

00:36:38.020 you know

00:36:38.320 that way

00:36:39.200 you finish

00:36:39.700 your workout

00:36:40.080 strong

00:36:40.640 which gives

00:36:41.200 you that

00:36:41.540 boost of

00:36:42.100 motivation

00:36:42.840 of confidence

00:36:43.440 you know

00:36:43.880 and energy

00:36:44.620 especially if

00:36:45.180 you're doing

00:36:45.400 calisthenics

00:36:45.980 or you know

00:36:46.780 it can be

00:36:47.240 all kinds

00:36:47.720 of other

00:36:48.060 stuff

00:36:48.380 but it

00:36:49.160 also at the

00:36:49.880 same time

00:36:50.340 leaves you

00:36:50.920 fresh

00:36:51.340 and like

00:36:52.320 really looking

00:36:52.860 forward to

00:36:53.340 the next

00:36:53.680 workout

00:36:53.980 so you know

00:36:54.360 you don't

00:36:54.680 feel like

00:36:55.520 annihilated

00:36:56.080 you don't

00:36:56.520 feel

00:36:56.780 completely

00:36:57.360 destroyed

00:36:57.920 you know

00:36:58.660 you feel

00:36:59.240 that you

00:36:59.600 got

00:37:00.040 what I

00:37:01.060 say

00:37:01.300 that

00:37:01.540 morning

00:37:02.020 workout

00:37:02.360 edge

00:37:02.800 and

00:37:03.880 like

00:37:04.320 it

00:37:04.640 works

00:37:04.940 like

00:37:05.140 I've

00:37:05.500 gotten

00:37:05.740 great

00:37:06.380 results

00:37:06.880 a lot

00:37:07.480 of people

00:37:07.920 that I

00:37:08.560 coach

00:37:08.780 nowadays

00:37:09.120 this way

00:37:09.540 they get

00:37:09.920 great

00:37:10.260 results

00:37:10.760 the key

00:37:11.900 is the

00:37:12.260 high

00:37:12.460 frequency

00:37:12.820 so

00:37:13.120 like

00:37:13.780 I

00:37:13.920 wouldn't

00:37:14.180 recommend

00:37:14.560 this

00:37:14.940 approach

00:37:15.460 if you

00:37:16.260 were doing

00:37:16.620 like

00:37:16.800 two workouts

00:37:17.360 per week

00:37:17.840 you know

00:37:18.120 I'm a

00:37:18.840 big believer

00:37:19.320 in high

00:37:19.760 frequency

00:37:20.180 especially

00:37:20.780 when you're

00:37:21.120 training in

00:37:21.400 the morning

00:37:21.700 because that

00:37:22.100 way you

00:37:22.420 get that

00:37:22.920 that small

00:37:24.240 dense

00:37:24.760 workout

00:37:25.160 every

00:37:25.560 morning

00:37:25.920 and

00:37:26.680 the

00:37:27.000 overall

00:37:27.320 volume

00:37:27.860 builds

00:37:28.360 up

00:37:28.560 across

00:37:28.960 the

00:37:29.140 week

00:37:29.380 so

00:37:30.040 you

00:37:30.280 get

00:37:30.620 those

00:37:30.920 easy

00:37:31.240 sets

00:37:31.560 but

00:37:31.880 you're

00:37:32.300 also

00:37:32.460 getting

00:37:32.720 that

00:37:32.960 last

00:37:33.340 set

00:37:33.560 that

00:37:33.740 is

00:37:33.860 high

00:37:34.080 intensity

00:37:34.500 and

00:37:35.300 you know

00:37:35.640 that adds

00:37:36.240 up

00:37:36.520 at the

00:37:36.860 end

00:37:36.960 of the

00:37:37.160 week

00:37:37.380 okay

00:37:37.980 so

00:37:38.240 you start

00:37:38.540 off

00:37:38.660 with

00:37:38.720 the

00:37:38.820 warm-up

00:37:39.160 you're

00:37:39.300 gonna do

00:37:39.460 some

00:37:39.580 static

00:37:39.980 stretching

00:37:40.480 along

00:37:41.180 with

00:37:41.420 some

00:37:41.600 dynamic

00:37:42.160 stretching

00:37:42.980 so

00:37:43.280 it's

00:37:43.420 gonna

00:37:43.560 be

00:37:43.780 you know

00:37:44.100 you're

00:37:44.280 kind

00:37:44.440 of doing

00:37:44.620 a

00:37:44.760 stretch

00:37:45.000 but

00:37:45.160 you're

00:37:45.300 moving

00:37:45.640 and

00:37:46.240 then

00:37:46.440 some

00:37:55.160 let me

00:37:55.500 just

00:37:55.680 make

00:37:56.120 sure

00:37:56.220 I

00:37:56.300 understand

00:37:56.620 you're

00:37:57.400 gonna

00:37:57.480 be

00:37:57.620 doing

00:37:57.820 sets

00:37:58.240 right

00:37:58.440 so

00:37:58.560 maybe

00:37:58.720 you

00:37:58.840 have

00:37:59.000 planned

00:37:59.380 three

00:37:59.760 sets

00:38:00.220 of

00:38:00.940 I

00:38:01.540 don't

00:38:01.620 know

00:38:01.740 we'll

00:38:01.840 say

00:38:01.980 10

00:38:02.320 of

00:38:02.900 a

00:38:03.000 particular

00:38:03.200 exercise

00:38:03.640 that

00:38:04.320 first

00:38:04.760 set

00:38:05.160 you're

00:38:05.480 gonna

00:38:05.580 go

00:38:06.020 50%

00:38:07.240 yeah

00:38:08.100 just

00:38:08.220 gonna

00:38:08.380 go

00:38:08.520 halfway

00:38:08.800 and

00:38:09.000 then

00:38:09.140 the

00:38:09.340 second

00:38:09.640 set

00:38:09.980 you're

00:38:10.220 gonna

00:38:10.260 leave

00:38:10.380 20%

00:38:10.860 in

00:38:10.960 the

00:38:11.020 tank

00:38:11.260 so

00:38:11.480 if

00:38:11.640 you

00:38:11.740 could

00:38:11.860 have

00:38:11.960 done

00:38:12.260 10

00:38:13.420 reps

00:38:13.780 just

00:38:14.160 do

00:38:14.400 8

00:38:14.620 reps

00:38:14.940 and

00:38:15.260 then

00:38:15.360 on

00:38:15.460 that

00:38:15.600 final

00:38:15.900 set

00:38:16.260 that's

00:38:16.640 when

00:38:16.740 you're

00:38:16.840 gonna

00:38:16.940 go

00:38:17.260 all

00:38:17.760 the

00:38:17.860 way

00:38:18.080 really

00:38:19.420 get

00:38:19.580 those

00:38:19.720 good

00:38:19.920 reps

00:38:20.160 in

00:38:20.380 exactly

00:38:21.480 yeah

00:38:21.720 and

00:38:21.880 you

00:38:22.100 can

00:38:22.220 use

00:38:22.440 that

00:38:22.580 also

00:38:22.840 with

00:38:23.100 you

00:38:23.340 know

00:38:23.400 if

00:38:23.520 you're

00:38:23.620 lifting

00:38:23.840 weights

00:38:24.260 if

00:38:24.500 you're

00:38:24.840 whatever

00:38:25.080 you're

00:38:25.320 doing

00:38:25.520 that

00:38:25.960 is

00:38:26.120 strength

00:38:26.600 oriented

00:38:26.980 so

00:38:27.640 what

00:38:27.800 does

00:38:27.940 a

00:38:28.080 body

00:38:28.420 weight

00:38:28.660 workout

00:38:29.000 look

00:38:29.380 like

00:38:29.560 for

00:38:29.700 you

00:38:29.880 how

00:38:30.200 many

00:38:30.340 exercises

00:38:30.780 are

00:38:31.000 you

00:38:31.120 doing

00:38:31.380 in

00:38:31.640 your

00:38:31.900 body

00:38:32.260 weight

00:38:32.420 routine

00:38:32.760 so

00:38:33.540 with

00:38:33.900 this

00:38:34.600 approach

00:38:34.960 you

00:38:35.140 know

00:38:35.240 what

00:38:35.460 I'm

00:38:35.620 usually

00:38:35.920 doing

00:38:36.280 is

00:38:45.900 a

00:38:46.100 little

00:38:46.360 breather

00:38:46.900 there

00:38:47.180 like

00:38:47.480 15

00:38:48.160 seconds

00:38:48.760 not

00:38:49.020 more

00:38:49.220 than

00:38:49.380 that

00:38:49.680 I

00:38:50.080 move

00:38:50.260 on

00:38:50.380 to

00:38:50.440 the

00:38:50.600 second

00:38:50.800 exercise

00:38:51.420 you

00:38:52.040 know

00:38:52.180 the

00:38:52.420 third

00:38:52.880 so

00:38:53.180 you

00:38:53.520 know

00:38:53.600 I

00:38:53.700 do

00:38:53.840 basically

00:38:54.260 I

00:38:54.380 start

00:38:54.540 usually

00:38:55.060 with

00:38:55.360 a

00:38:55.680 pull

00:38:55.860 or

00:38:56.000 a

00:38:56.140 push

00:38:56.360 I

00:38:56.520 move

00:38:56.740 on

00:38:56.960 again

00:38:57.260 to

00:38:57.800 the

00:38:58.120 push

00:38:58.640 let's

00:38:59.220 say

00:38:59.300 you

00:38:59.440 start

00:38:59.640 with

00:38:59.800 a

00:38:59.960 pull

00:39:00.160 I

00:39:00.580 move

00:39:00.800 on

00:39:00.980 to

00:39:01.140 a

00:39:01.280 lower

00:39:01.460 body

00:39:01.780 exercise

00:39:02.520 and

00:39:02.900 then

00:39:03.080 I

00:39:03.200 move

00:39:03.380 on

00:39:03.500 to

00:39:03.600 a

00:39:03.720 core

00:39:03.920 exercise

00:39:04.320 so

00:39:04.680 that

00:39:04.860 is

00:39:04.980 one

00:39:05.340 round

00:39:05.720 that

00:39:06.420 round

00:39:06.720 I

00:39:06.900 do

00:39:07.160 in

00:39:07.340 50

00:39:07.940 intensity

00:39:08.700 right

00:39:09.020 and

00:39:09.820 I

00:39:09.960 get

00:39:10.100 a

00:39:10.220 good

00:39:10.440 resting

00:39:11.060 period

00:39:11.360 like

00:39:11.600 two

00:39:11.780 minutes

00:39:12.060 three

00:39:12.300 minutes

00:39:12.640 and

00:39:13.140 then

00:39:13.280 I

00:39:13.400 do

00:39:13.520 round

00:39:13.760 two

00:39:14.160 again

00:39:14.960 the

00:39:15.180 same

00:39:15.440 sequence

00:39:15.940 which

00:39:16.320 is

00:39:16.500 80

00:39:16.780 and

00:39:17.540 then

00:39:17.700 round

00:39:18.000 three

00:39:18.340 is

00:39:18.640 like

00:39:18.800 my

00:39:18.960 best

00:39:19.200 round

00:39:19.480 okay

00:39:19.800 so

00:39:19.980 yeah

00:39:20.140 just

00:39:20.460 based

00:39:20.900 on

00:39:20.980 what

00:39:21.080 you

00:39:21.160 said

00:39:21.280 like

00:39:21.420 a

00:39:21.700 sample

00:39:22.160 routine

00:39:22.540 could

00:39:22.700 look

00:39:22.860 like

00:39:23.160 you

00:39:23.580 do

00:39:23.860 pull

00:39:24.380 ups

00:39:24.660 then

00:39:25.340 push

00:39:25.740 ups

00:39:25.920 just

00:39:26.080 regular

00:39:26.300 push

00:39:26.580 ups

00:39:26.820 and

00:39:27.040 then

00:39:27.260 maybe

00:39:27.500 some

00:39:27.780 lunges

00:39:28.320 and

00:39:28.960 then

00:39:29.100 followed

00:39:29.340 by

00:39:29.640 some

00:39:30.140 leg

00:39:30.680 lifts

00:39:31.060 leg

00:39:31.640 raises

00:39:31.920 for

00:39:32.200 the

00:39:32.440 core

00:39:32.720 and

00:39:33.420 you

00:39:33.480 do

00:39:33.640 that

00:39:33.780 in

00:39:33.900 circuit

00:39:34.140 so

00:39:34.280 you

00:39:34.360 do

00:39:34.720 each

00:39:35.020 one

00:39:35.220 right

00:39:36.000 after

00:39:36.180 each

00:39:36.400 other

00:39:36.560 and

00:39:36.660 repeat

00:39:37.180 the

00:39:37.440 round

00:39:37.740 with

00:39:38.420 body

00:39:38.660 weight

00:39:38.840 training

00:39:38.980 we

00:39:39.120 go

00:39:39.420 into

00:39:39.520 detail

00:39:40.060 in

00:39:40.300 our

00:39:40.880 previous

00:39:41.520 conversation

00:39:42.400 but

00:39:43.500 with

00:39:43.880 body

00:39:44.140 weight

00:39:44.320 training

00:39:44.620 how

00:39:44.880 do

00:39:45.040 you

00:39:45.240 progressively

00:39:45.880 overload

00:39:46.600 so

00:39:47.080 that's

00:39:47.340 one

00:39:47.480 of

00:39:47.560 the

00:39:47.840 things

00:39:48.080 that

00:39:48.300 drives

00:39:49.080 strength

00:39:49.920 and

00:39:50.280 muscle

00:39:50.660 gain

00:39:51.040 with

00:39:51.720 barbell

00:39:52.040 training

00:39:52.380 or

00:39:52.560 weight

00:39:52.860 lift

00:39:53.040 you

00:39:57.780 so

00:39:58.300 first

00:39:58.880 of

00:39:59.020 all

00:39:59.200 you

00:39:59.540 can

00:39:59.700 simply

00:40:00.160 increase

00:40:00.660 the

00:40:00.860 reps

00:40:01.120 now

00:40:01.640 you

00:40:01.880 know

00:40:02.000 in

00:40:02.120 the

00:40:02.260 past

00:40:02.620 they

00:40:02.840 used

00:40:03.040 to

00:40:03.160 think

00:40:03.520 that

00:40:04.320 you

00:40:04.480 know

00:40:04.580 there's

00:40:04.860 a

00:40:05.000 specific

00:40:05.420 rep

00:40:05.780 range

00:40:06.180 where

00:40:06.600 you

00:40:06.800 have

00:40:07.120 hypertrophy

00:40:07.880 you

00:40:08.060 build

00:40:08.480 muscle

00:40:08.940 they

00:40:09.600 used

00:40:09.880 to

00:40:10.020 say

00:40:10.320 that's

00:40:11.320 around

00:40:11.860 8

00:40:12.220 and

00:40:12.580 12

00:40:13.060 reps

00:40:13.340 you

00:40:13.480 know

00:40:13.640 that

00:40:14.160 used

00:40:14.320 to

00:40:14.440 be

00:40:14.580 the

00:40:14.880 main

00:40:15.280 consensus

00:40:15.740 back

00:40:16.320 in

00:40:16.460 the

00:40:16.580 days

00:40:16.920 like

00:40:17.560 if

00:40:17.720 you

00:40:17.800 want

00:40:17.920 to

00:40:18.020 focus

00:40:18.240 on

00:40:18.400 strength

00:40:18.880 you

00:40:19.060 know

00:40:19.180 you

00:40:19.380 stay

00:40:19.660 below

00:40:20.140 8

00:40:20.460 reps

00:40:27.780 but

00:40:28.640 nowadays

00:40:29.480 all

00:40:30.220 the

00:40:30.360 research

00:40:30.660 is

00:40:30.940 pretty

00:40:31.440 conclusive

00:40:32.060 that

00:40:32.860 as

00:40:33.160 long

00:40:33.520 as

00:40:33.680 you're

00:40:33.840 working

00:40:34.200 close

00:40:34.640 to

00:40:34.780 technical

00:40:35.060 failure

00:40:35.520 you

00:40:36.140 are

00:40:36.360 building

00:40:36.820 muscle

00:40:37.500 and

00:40:38.040 you're

00:40:38.180 building

00:40:38.420 strength

00:40:38.900 right

00:40:39.340 so

00:40:39.640 you

00:40:39.980 know

00:40:40.100 if

00:40:40.560 you

00:40:40.620 can

00:40:40.740 do

00:40:40.840 let's

00:40:41.060 say

00:40:41.340 15

00:40:42.220 pushups

00:40:42.720 you

00:40:42.920 can

00:40:43.060 work

00:40:43.300 yourself

00:40:43.600 up

00:40:43.860 to

00:40:44.000 20

00:40:44.300 pushups

00:40:44.680 you

00:40:44.840 can

00:40:44.960 work

00:40:45.420 yourself

00:40:45.680 up

00:40:45.920 to

00:40:46.060 40

00:40:46.480 pushups

00:40:47.260 and

00:40:47.460 still

00:40:47.920 make

00:40:48.500 gains

00:40:49.060 assuming

00:40:49.960 you're

00:40:50.380 working

00:40:50.640 close

00:40:51.200 to

00:40:51.660 technical

00:40:52.000 failure

00:40:52.420 you know

00:40:52.700 as

00:40:52.880 you're

00:40:53.060 reaching

00:40:53.360 those

00:40:53.600 last

00:40:53.860 reps

00:40:54.140 now

00:40:54.880 you

00:40:55.380 know

00:40:55.480 sometimes

00:40:55.820 I'm

00:40:56.060 going

00:40:56.140 to

00:40:56.200 do

00:40:56.360 this

00:40:56.700 because

00:40:56.920 I

00:40:57.180 like

00:40:57.580 the

00:40:57.740 high

00:40:57.960 reps

00:40:58.200 you know

00:40:58.480 it's

00:40:58.680 a

00:40:58.780 different

00:40:58.980 stimulus

00:40:59.420 it's

00:40:59.760 more

00:40:59.960 fun

00:41:00.260 but

00:41:01.020 sometimes

00:41:01.600 it's

00:41:01.900 not

00:41:02.340 practical

00:41:02.880 because

00:41:03.400 your

00:41:03.840 workouts

00:41:04.280 become

00:41:04.680 a lot

00:41:04.980 longer

00:41:05.360 they

00:41:05.600 take

00:41:05.780 more

00:41:05.960 time

00:41:06.320 and

00:41:07.240 when

00:41:07.560 I'm

00:41:07.720 coaching

00:41:07.920 other

00:41:08.160 people

00:41:08.480 I've

00:41:08.760 noticed

00:41:09.080 that

00:41:09.420 when

00:41:09.720 you

00:41:09.960 try

00:41:10.240 to

00:41:10.400 reach

00:41:10.640 technical

00:41:11.000 failure

00:41:11.460 across

00:41:12.220 40

00:41:12.720 reps

00:41:13.200 let's

00:41:13.420 say

00:41:13.540 an

00:41:13.660 extreme

00:41:13.900 example

00:41:14.320 it's

00:41:15.300 easier

00:41:15.700 for

00:41:15.920 people

00:41:16.440 to

00:41:17.160 mess

00:41:17.520 up

00:41:17.660 their

00:41:17.800 form

00:41:18.120 whereas

00:41:18.440 when

00:41:18.660 you're

00:41:18.780 doing

00:41:18.940 10

00:41:19.220 reps

00:41:19.500 it's

00:41:20.100 easier

00:41:20.540 to

00:41:20.780 stay

00:41:20.980 focused

00:41:21.420 I

00:41:21.620 mean

00:41:21.720 the

00:41:21.900 intensity

00:41:22.180 is

00:41:22.400 harder

00:41:22.660 but

00:41:23.140 usually

00:41:23.580 people

00:41:23.960 can

00:41:24.240 have

00:41:24.640 better

00:41:24.920 form

00:41:25.300 so

00:41:26.060 if

00:41:26.600 that

00:41:26.820 is

00:41:26.920 the

00:41:27.060 case

00:41:27.380 other

00:41:27.800 ways

00:41:28.100 that

00:41:28.260 you

00:41:28.360 can

00:41:28.560 increase

00:41:29.100 the

00:41:29.400 intensity

00:41:29.860 can

00:41:30.600 be

00:41:30.780 first

00:41:31.060 of

00:41:31.220 all

00:41:31.600 just

00:41:32.080 using

00:41:32.540 a

00:41:32.680 weighted

00:41:32.860 vest

00:41:33.220 like

00:41:33.520 a

00:41:33.700 very

00:41:33.960 simple

00:41:34.220 solution

00:41:34.660 I'm

00:41:35.360 not a

00:41:35.540 big

00:41:35.660 fan

00:41:35.840 of

00:41:36.000 weighted

00:41:36.300 vests

00:41:36.760 not

00:41:37.260 that

00:41:37.500 I'm

00:41:37.840 against

00:41:38.180 them

00:41:38.440 I'm

00:41:38.700 just

00:41:39.140 like

00:41:39.300 simple

00:41:39.600 guy

00:41:39.860 I'm

00:41:40.000 a

00:41:40.080 practical

00:41:40.320 guy

00:41:40.680 I don't

00:41:41.240 want

00:41:41.380 to

00:41:41.540 carry

00:41:42.020 a lot

00:41:42.320 of

00:41:42.460 stuff

00:41:42.680 with

00:41:42.920 me

00:41:43.160 I

00:41:43.960 usually

00:41:44.260 head

00:41:44.700 outdoors

00:41:45.120 I like

00:41:45.400 to

00:41:45.500 train

00:41:45.720 in

00:41:45.880 nature

00:41:46.140 in

00:41:46.320 the

00:41:46.420 morning

00:41:46.680 so

00:41:47.440 I

00:41:47.660 don't

00:41:47.780 want

00:41:47.900 to

00:41:48.000 be

00:41:48.320 carrying

00:41:48.600 a ton

00:41:48.920 of

00:41:49.040 stuff

00:41:49.240 with

00:41:49.460 me

00:41:49.680 so

00:41:50.280 if

00:41:50.560 you

00:41:50.880 don't

00:41:51.380 have

00:41:51.540 a

00:41:51.640 weighted

00:41:51.800 vest

00:41:52.140 that's

00:41:52.600 also

00:41:52.840 an

00:41:53.380 expensive

00:41:53.780 option

00:41:54.220 another

00:41:55.080 free

00:41:55.840 way

00:41:56.140 to

00:41:56.660 increase

00:41:57.160 intensity

00:41:57.580 is

00:41:58.160 using

00:41:58.420 more

00:41:58.800 mind

00:41:59.260 to

00:41:59.420 muscle

00:41:59.720 cues

00:42:00.100 so

00:42:00.680 you

00:42:00.780 know

00:42:00.860 you

00:42:01.000 can

00:42:01.160 focus

00:42:01.800 on

00:42:02.520 let's

00:42:02.900 say

00:42:03.080 you

00:42:03.460 are

00:42:03.780 doing

00:42:04.340 pull

00:42:04.920 ups

00:42:05.100 you

00:42:05.240 know

00:42:05.340 you

00:42:05.480 can

00:42:05.600 focus

00:42:06.160 on

00:42:07.020 really

00:42:07.640 squeezing

00:42:08.080 your

00:42:08.280 shoulder

00:42:08.600 blades

00:42:09.060 you

00:42:09.300 know

00:42:09.420 bringing

00:42:09.780 your

00:42:10.060 elbows

00:42:10.420 close

00:42:11.080 to

00:42:11.820 your

00:42:12.040 rib

00:42:12.320 cage

00:42:12.740 another

00:42:13.600 adjustment

00:42:14.040 you

00:42:14.200 can

00:42:14.360 make

00:42:14.720 with

00:42:14.900 pull

00:42:15.120 ups

00:42:15.240 you

00:42:15.360 can

00:42:15.460 focus

00:42:15.860 on

00:42:16.200 increasing

00:42:16.620 range

00:42:17.180 of

00:42:17.340 motion

00:42:17.740 so

00:42:18.400 you

00:42:18.540 can

00:42:18.660 go

00:42:18.820 higher

00:42:19.100 basically

00:42:19.500 try

00:42:20.120 to

00:42:20.280 do

00:42:20.420 chest

00:42:20.760 to

00:42:21.040 bar

00:42:21.300 pull

00:42:21.520 ups

00:42:21.740 like

00:42:22.180 those

00:42:22.320 are

00:42:22.440 my

00:42:22.640 favorite

00:42:22.860 pull

00:42:23.040 ups

00:42:23.160 the

00:42:23.320 only

00:42:23.480 way

00:42:23.660 I

00:42:23.820 do

00:42:23.960 pull

00:42:24.160 ups

00:42:24.340 it

00:42:24.860 takes

00:42:25.320 time

00:42:25.620 if

00:42:25.820 you're

00:42:25.980 a

00:42:26.120 beginner

00:42:26.360 to

00:42:26.640 get

00:42:26.800 there

00:42:27.060 but

00:42:27.660 you

00:42:27.760 can

00:42:27.860 make

00:42:28.040 that

00:42:28.240 your

00:42:28.400 goal

00:42:28.680 so

00:42:28.920 if

00:42:29.040 you

00:42:29.120 can

00:42:29.240 do

00:42:29.400 pull

00:42:29.780 ups

00:42:29.940 until

00:42:30.200 your

00:42:30.420 chin

00:42:30.700 start

00:42:31.260 trying

00:42:31.560 to

00:42:31.740 bring

00:42:32.000 the

00:42:32.220 bar

00:42:32.400 closer

00:42:32.760 to

00:42:32.920 your

00:42:33.100 clavicle

00:42:33.720 once

00:42:34.420 you

00:42:34.520 can

00:42:34.640 do

00:42:34.820 that

00:42:35.240 try

00:42:35.480 to

00:42:35.640 bring

00:42:35.840 the

00:42:36.000 bar

00:42:36.180 closer

00:42:36.600 to

00:42:36.800 your

00:42:36.980 sternum

00:42:37.420 so

00:42:38.040 you

00:42:38.220 know

00:42:38.340 there

00:42:38.560 are

00:42:38.640 all

00:42:38.780 kinds

00:42:39.900 of

00:42:40.040 things

00:42:52.060 like

00:42:52.280 that

00:42:52.540 okay

00:42:52.960 so

00:42:53.140 you

00:42:53.260 can

00:42:53.400 increase

00:42:53.680 volume

00:42:54.080 by

00:42:54.360 adding

00:42:54.560 reps

00:42:54.860 but

00:42:55.080 at

00:42:55.180 a

00:42:55.260 certain

00:42:55.400 point

00:42:55.740 that

00:42:56.220 might

00:42:56.380 just

00:42:56.520 make

00:42:56.680 your

00:42:56.840 workout

00:42:57.160 too

00:42:57.460 long

00:42:57.760 so

00:42:58.320 find

00:42:58.540 ways

00:42:58.740 to

00:42:58.860 increase

00:42:59.180 intensity

00:42:59.600 just

00:42:59.860 by

00:43:00.000 making

00:43:00.380 the

00:43:00.600 exercise

00:43:00.920 harder

00:43:01.480 there's

00:43:01.820 different

00:43:01.980 ways

00:43:02.160 you

00:43:02.240 can

00:43:02.320 do

00:43:02.420 that

00:43:02.580 and

00:43:02.680 you

00:43:02.760 talk

00:43:02.960 about

00:43:03.140 that

00:43:03.300 in

00:43:03.380 the

00:43:03.480 book

00:43:03.740 as

00:43:04.280 well

00:43:04.480 as

00:43:04.580 on

00:43:04.680 your

00:43:04.800 YouTube

00:43:05.020 channel

00:43:05.720 so

00:43:06.360 okay

00:43:06.520 we're

00:43:06.660 looking

00:43:06.820 at

00:43:06.940 11

00:43:07.320 minute

00:43:07.720 warmup

00:43:08.480 and

00:43:08.960 then

00:43:09.280 how

00:43:09.780 long

00:43:10.020 should

00:43:10.300 the

00:43:10.540 body

00:43:11.340 weight

00:43:11.540 circuit

00:43:22.540 depends

00:43:22.860 on

00:43:23.080 the

00:43:23.440 resting

00:43:23.680 periods

00:43:24.120 so

00:43:24.740 you

00:43:24.940 can

00:43:25.200 really

00:43:25.460 get

00:43:25.760 your

00:43:25.920 workout

00:43:26.240 done

00:43:26.700 within

00:43:27.280 half

00:43:27.760 an

00:43:27.940 hour

00:43:28.100 I

00:43:28.640 like

00:43:29.000 to

00:43:29.460 think

00:43:29.880 of

00:43:30.060 it

00:43:30.200 as

00:43:30.380 about

00:43:30.640 35

00:43:31.140 minutes

00:43:31.600 you

00:43:31.780 know

00:43:31.880 that

00:43:32.040 way

00:43:32.240 I

00:43:32.340 have

00:43:32.480 some

00:43:32.700 extra

00:43:33.080 wiggle

00:43:33.760 room

00:43:34.200 in

00:43:34.460 there

00:43:34.620 so

00:43:34.800 you

00:43:34.920 know

00:43:35.020 I'm

00:43:35.200 not

00:43:35.340 stressing

00:43:35.780 in the

00:43:36.100 morning

00:43:36.340 to get

00:43:36.700 my

00:43:36.860 workout

00:43:37.120 in

00:43:37.340 I'm

00:43:37.580 enjoying

00:43:39.120 the

00:43:39.400 view

00:43:39.700 the

00:43:41.520 nice

00:43:41.740 peaceful

00:43:42.200 environment

00:43:42.780 around

00:43:43.100 me

00:43:43.300 all

00:43:43.420 that

00:43:43.700 I'm

00:43:44.200 really

00:43:44.440 taking

00:43:44.820 everything

00:43:45.140 in

00:43:45.440 so

00:43:46.100 you

00:43:46.420 know

00:43:46.540 I

00:43:46.820 like

00:43:47.080 to

00:43:47.440 think

00:43:48.080 of

00:43:48.200 it

00:43:48.320 as

00:43:48.500 35

00:43:48.960 minutes

00:43:49.380 but

00:43:49.580 you

00:43:49.720 can

00:43:49.840 definitely

00:43:50.060 get

00:43:50.260 it

00:43:50.380 in

00:43:50.520 30

00:43:50.880 minutes

00:43:51.260 okay

00:43:51.760 so

00:43:51.940 a

00:43:52.080 30

00:43:52.240 minute

00:43:52.420 workout

00:43:52.760 everyone's

00:43:53.340 got

00:43:53.480 30

00:43:53.740 minutes

00:43:54.140 you

00:43:54.400 can

00:43:54.520 do

00:43:54.660 that

00:43:54.880 and

00:43:55.080 what's

00:43:55.620 crazy

00:43:55.880 about

00:43:56.080 this

00:43:56.240 you

00:43:56.360 might

00:43:56.520 people

00:43:56.780 might

00:43:56.900 be

00:43:57.040 listening

00:43:57.460 like

00:43:57.680 this

00:43:57.820 workout

00:43:58.120 sounds

00:43:58.420 really

00:43:58.680 easy

00:43:59.100 you

00:43:59.800 can

00:43:59.960 make

00:44:00.120 it

00:44:00.240 hard

00:44:00.620 and

00:44:00.900 it

00:44:01.080 might

00:44:01.580 be

00:44:01.760 easy

00:44:01.980 and

00:44:02.100 that's

00:44:02.640 maybe

00:44:03.000 that's

00:44:03.360 like

00:44:03.480 you don't

00:44:03.680 have to

00:44:03.880 feel

00:44:04.440 destroyed

00:44:05.000 after a

00:44:05.380 workout

00:44:05.560 to get

00:44:05.860 the

00:44:06.000 benefits

00:44:06.320 of

00:44:06.480 a

00:44:06.580 workout

00:44:06.940 one

00:44:07.460 of

00:44:07.640 the

00:44:07.660 benefits

00:44:10.860 of

00:44:11.100 working

00:44:11.680 at

00:44:11.820 7

00:44:12.080 a.m.

00:44:12.300 is

00:44:12.400 that

00:44:12.480 you

00:44:12.540 actually

00:44:12.820 do

00:44:13.120 the

00:44:13.280 workout

00:44:13.700 and

00:44:14.080 if

00:44:14.200 you

00:44:14.300 do

00:44:14.480 that

00:44:14.680 long

00:44:15.000 enough

00:44:15.320 on

00:44:15.580 a

00:44:15.680 consistent

00:44:16.000 basis

00:44:16.460 you're

00:44:17.180 going

00:44:17.260 to

00:44:17.320 get

00:44:17.460 the

00:44:17.600 benefits

00:44:18.060 I

00:44:18.560 think

00:44:18.680 there's

00:44:18.840 this

00:44:18.960 idea

00:44:19.400 in

00:44:20.340 popular

00:44:20.920 culture

00:44:21.280 that

00:44:21.480 if

00:44:21.600 you're

00:44:21.700 going

00:44:21.780 to

00:44:21.840 work

00:44:22.020 out

00:44:22.200 you

00:44:22.320 have

00:44:22.440 to

00:44:22.540 just

00:44:22.740 destroy

00:44:23.660 yourself

00:44:24.160 and

00:44:24.320 just

00:44:24.480 feel

00:44:24.680 like

00:44:24.920 you

00:44:25.060 can't

00:44:25.340 walk

00:44:25.680 after

00:44:25.920 a

00:44:26.100 leg

00:44:26.260 workout

00:44:26.660 not

00:44:27.520 so

00:44:27.820 just

00:44:28.160 get

00:44:28.340 the

00:44:28.460 workout

00:44:28.680 done

00:44:29.020 yeah

00:44:29.900 no

00:44:30.400 pain

00:44:30.600 no

00:44:30.800 gain

00:44:31.040 right

00:44:31.280 I

00:44:31.540 mean

00:44:31.700 that

00:44:32.420 can

00:44:32.580 be

00:44:32.760 fun

00:44:33.080 when

00:44:33.260 you're

00:44:33.400 20

00:44:33.780 so

00:44:34.140 that's

00:44:34.360 another

00:44:34.620 thing

00:44:34.920 you know

00:44:35.160 but

00:44:35.400 as

00:44:35.600 you

00:44:35.720 grow

00:44:35.940 older

00:44:36.380 like

00:44:36.700 after

00:44:36.960 30

00:44:37.560 35

00:44:38.080 things

00:44:39.020 change

00:44:39.460 not

00:44:39.740 that

00:44:39.900 there's

00:44:40.140 not

00:44:40.440 potential

00:44:41.060 to

00:44:41.380 build

00:44:41.600 a

00:44:41.800 great

00:44:42.300 physique

00:44:42.640 and

00:44:42.820 all

00:44:42.960 that

00:44:43.320 but

00:44:43.960 you

00:44:44.160 have

00:44:44.300 to

00:44:44.380 train

00:44:44.560 smarter

00:44:44.980 you

00:44:45.160 know

00:44:45.220 you

00:44:45.320 have

00:44:45.500 to

00:44:45.600 respect

00:44:45.900 your

00:44:46.120 body

00:44:46.380 respect

00:44:46.720 your

00:44:46.960 joints

00:44:47.360 I

00:44:47.840 turned

00:44:48.080 38

00:44:48.520 this

00:44:48.840 year

00:44:49.140 and

00:44:49.380 I'm

00:44:49.740 constantly

00:44:50.220 noticing

00:44:50.660 differences

00:44:51.160 so

00:44:51.980 like

00:44:52.300 my

00:44:52.500 whole

00:44:52.720 mentality

00:44:53.220 has

00:44:53.540 changed

00:44:53.880 a lot

00:44:54.240 because

00:44:54.480 you

00:44:54.600 know

00:44:54.700 I

00:44:55.140 would

00:44:55.380 love

00:44:55.880 to

00:44:56.000 do

00:44:56.140 calisthenics

00:44:56.700 until

00:44:57.040 I'm

00:44:57.360 100

00:44:57.640 right

00:44:57.980 and

00:44:58.460 I've

00:44:58.960 seen

00:44:59.140 people

00:44:59.480 mess

00:44:59.880 their

00:45:00.080 bodies

00:45:00.640 up

00:45:00.960 you know

00:45:01.380 either

00:45:01.580 that's

00:45:01.920 with

00:45:02.200 lifting

00:45:02.680 weights

00:45:02.960 or

00:45:03.160 calisthenics

00:45:03.920 because

00:45:04.100 you know

00:45:04.380 like

00:45:04.920 a lot

00:45:05.260 of times

00:45:05.520 people

00:45:05.780 think

00:45:06.100 of

00:45:06.240 calisthenics

00:45:06.780 as

00:45:06.960 innocent

00:45:07.520 but

00:45:08.320 you know

00:45:08.720 if

00:45:08.900 you're

00:45:09.040 jumping

00:45:09.420 on a

00:45:09.740 bar

00:45:10.000 and

00:45:10.520 you're

00:45:10.760 doing

00:45:11.300 pull-ups

00:45:11.720 with

00:45:11.920 no

00:45:19.140 so

00:45:19.360 you

00:45:19.480 know

00:45:19.540 an

00:45:19.660 average

00:45:19.900 guy

00:45:20.180 weighs

00:45:20.520 I

00:45:20.660 don't

00:45:20.700 know

00:45:21.000 like

00:45:21.240 170

00:45:22.060 pounds

00:45:22.940 you know

00:45:23.320 that's

00:45:23.560 like

00:45:23.780 getting

00:45:24.260 on the

00:45:24.580 lat

00:45:24.780 down

00:45:25.220 machine

00:45:25.620 and

00:45:25.860 cranking

00:45:26.320 reps

00:45:26.640 with

00:45:26.900 170

00:45:27.620 pounds

00:45:28.080 without

00:45:28.400 doing

00:45:28.960 any

00:45:29.300 warm-up

00:45:29.740 so

00:45:30.240 you

00:45:30.420 have

00:45:30.580 to

00:45:30.660 be

00:45:30.780 smart

00:45:31.120 either

00:45:31.500 you're

00:45:31.680 doing

00:45:31.800 calisthenics

00:45:32.500 or

00:45:33.060 lifting

00:45:33.360 weights

00:45:33.740 especially

00:45:34.280 in the

00:45:34.560 morning

00:45:34.820 you have

00:45:35.140 to be

00:45:35.400 extra

00:45:35.760 careful

00:45:36.180 you have

00:45:36.920 to be

00:45:37.200 very

00:45:37.660 respectful

00:45:38.200 of your

00:45:38.600 body

00:45:38.940 of

00:45:39.220 the

00:45:39.580 warm-up

00:45:40.060 you know

00:45:40.320 again

00:45:40.580 you don't

00:45:41.240 have

00:45:41.400 the time

00:45:41.720 to

00:45:41.880 warm-up

00:45:42.320 I

00:45:42.560 prefer

00:45:42.780 that

00:45:42.980 you

00:45:43.100 don't

00:45:43.420 work

00:45:43.780 out

00:45:44.080 so

00:45:44.500 with

00:45:44.640 this

00:45:44.760 body

00:45:45.000 weight

00:45:45.280 workout

00:45:45.700 how many

00:45:46.120 times

00:45:46.300 are we

00:45:46.440 doing

00:45:46.580 this

00:45:46.740 a week

00:45:47.120 so

00:45:47.900 I

00:45:48.280 like

00:45:48.480 to

00:45:48.660 train

00:45:49.140 five

00:45:49.940 to

00:45:50.100 six

00:45:50.320 times

00:45:50.720 a week

00:45:51.200 so

00:45:51.620 like

00:45:52.180 the

00:45:52.640 way

00:45:52.960 I

00:45:53.200 structure

00:45:53.640 it

00:45:53.920 is

00:45:54.260 if

00:45:54.940 I'm

00:45:55.080 doing

00:45:55.260 today

00:45:55.720 like

00:45:56.380 a

00:45:56.780 horizontal

00:45:57.200 pull

00:45:57.720 that

00:45:58.280 is

00:45:58.420 like

00:45:58.600 inverted

00:45:58.900 rows

00:45:59.300 a

00:45:59.800 horizontal

00:46:00.140 push

00:46:00.940 that

00:46:01.360 is

00:46:01.480 like

00:46:01.680 push

00:46:01.940 ups

00:46:02.160 and

00:46:02.800 I'm

00:46:03.000 doing

00:46:03.200 like

00:46:03.580 let's

00:46:04.360 say

00:46:04.540 a

00:46:05.040 knee

00:46:05.260 dominant

00:46:05.620 lower

00:46:05.940 body

00:46:06.180 exercise

00:46:06.680 and

00:46:06.920 core

00:46:07.480 exercise

00:46:08.040 I

00:46:08.620 can

00:46:08.800 train

00:46:09.080 again

00:46:09.400 the

00:46:09.760 next

00:46:10.080 day

00:46:10.340 you

00:46:10.560 know

00:46:10.640 some

00:46:10.800 people

00:46:11.020 think

00:46:11.280 that

00:46:11.460 you

00:46:11.560 can't

00:46:11.940 train

00:46:12.180 two

00:46:12.460 days

00:46:12.700 in a

00:46:12.920 row

00:46:13.080 but

00:46:13.640 it

00:46:14.020 depends

00:46:14.380 on

00:46:14.520 the

00:46:14.640 volume

00:46:14.920 and

00:46:15.100 the

00:46:15.240 intensity

00:46:15.560 and

00:46:15.860 how

00:46:16.180 you're

00:46:16.560 programming

00:46:17.080 everything

00:46:17.480 so

00:46:17.960 you

00:46:18.160 can

00:46:18.300 train

00:46:18.520 again

00:46:18.720 the

00:46:18.920 next

00:46:19.180 day

00:46:19.360 and

00:46:19.480 do

00:46:19.600 calisthenics

00:46:20.220 if

00:46:20.780 you

00:46:20.940 switch

00:46:21.240 things

00:46:21.540 up

00:46:21.960 a

00:46:22.120 little

00:46:22.220 bit

00:46:22.400 so

00:46:22.600 you

00:46:22.720 know

00:46:22.860 if

00:46:23.440 on

00:46:23.600 day

00:46:23.760 one

00:46:24.060 we

00:46:24.240 did

00:46:24.380 a

00:46:24.500 horizontal

00:46:24.940 pull

00:46:25.300 inverted

00:46:25.760 rows

00:46:26.120 on

00:46:36.180 you

00:46:36.580 know

00:46:36.720 if

00:46:37.000 I

00:46:37.160 did

00:46:37.480 push

00:46:37.960 ups

00:46:38.100 the

00:46:38.260 previous

00:46:38.540 day

00:46:38.960 I'm

00:46:39.260 going

00:46:39.360 to

00:46:39.480 focus

00:46:39.720 on

00:46:39.880 a

00:46:40.000 different

00:46:40.200 angle

00:46:40.460 different

00:46:40.700 exercise

00:46:41.080 I'm

00:46:41.360 probably

00:46:41.660 going

00:46:41.820 to

00:46:41.900 do

00:46:42.020 dips

00:46:42.380 you

00:46:42.860 know

00:46:42.940 if

00:46:43.100 I

00:46:43.220 did

00:46:43.500 a

00:46:43.720 knee

00:46:43.940 dominant

00:46:44.220 exercise

00:46:44.680 I'm

00:46:45.040 going

00:46:45.160 to

00:46:45.260 do

00:46:45.420 a

00:46:45.560 hip

00:46:45.760 dominant

00:46:46.080 exercise

00:46:46.840 and

00:46:47.620 you

00:46:47.940 know

00:46:48.020 if

00:46:48.160 I

00:46:48.280 did

00:46:48.600 like

00:46:48.980 a

00:46:49.260 plank

00:46:49.580 kind

00:46:49.920 of

00:46:50.040 core

00:46:50.280 exercise

00:46:50.680 I'm

00:46:50.920 going

00:46:51.020 to

00:46:51.100 do

00:46:51.260 more

00:46:51.620 of

00:46:51.820 a

00:46:52.060 like

00:46:52.600 a

00:46:52.700 more

00:46:52.860 hollow

00:46:53.300 body

00:46:53.560 exercise

00:46:54.100 so

00:46:54.660 you

00:46:54.780 know

00:46:54.880 as long

00:46:55.200 as

00:46:55.320 you're

00:46:55.480 smart

00:46:55.800 on

00:46:55.980 how

00:46:56.120 you're

00:46:56.320 programming

00:46:56.680 everything

00:46:57.140 you're

00:46:57.440 alternating

00:46:57.920 the angles

00:46:58.840 you can

00:46:59.140 train

00:46:59.380 every day

00:46:59.980 I like

00:47:00.840 to do

00:47:01.120 like

00:47:01.380 about

00:47:01.720 four

00:47:02.280 of

00:47:02.520 these

00:47:02.820 workouts

00:47:03.340 so

00:47:03.720 you

00:47:03.860 know

00:47:03.940 the

00:47:04.100 pull

00:47:04.300 post

00:47:04.560 lower

00:47:04.760 body

00:47:05.000 and

00:47:05.160 core

00:47:05.480 calisthenic

00:47:06.260 workouts

00:47:06.700 and

00:47:07.360 the

00:47:07.740 rest

00:47:08.000 of

00:47:08.120 the

00:47:08.220 week

00:47:08.380 I

00:47:08.500 also

00:47:08.700 like

00:47:08.980 to

00:47:09.120 do

00:47:09.280 things

00:47:09.600 like

00:47:09.800 sprints

00:47:10.180 I'm

00:47:10.340 a

00:47:10.440 big

00:47:10.560 fan

00:47:10.760 of

00:47:10.900 sprints

00:47:11.360 and

00:47:12.140 then

00:47:12.360 I

00:47:12.500 have

00:47:12.680 other

00:47:13.060 things

00:47:13.500 like

00:47:13.980 nowadays

00:47:14.500 something

00:47:14.920 I

00:47:15.140 love

00:47:15.360 doing

00:47:15.660 is

00:47:15.960 a

00:47:24.880 that

00:47:25.020 as

00:47:25.180 well

00:47:25.400 yeah

00:47:25.720 what

00:47:25.840 does

00:47:25.920 that

00:47:26.040 look

00:47:26.140 so

00:47:26.320 I

00:47:26.460 mean

00:47:26.580 we've

00:47:26.940 been

00:47:27.000 talking

00:47:27.120 about

00:47:27.260 strength

00:47:27.540 training

00:47:27.880 and

00:47:28.220 a

00:47:28.440 calisthenic

00:47:28.760 workout

00:47:29.020 could

00:47:29.280 become

00:47:29.540 a

00:47:29.680 cardio

00:47:29.940 workout

00:47:30.240 so

00:47:30.480 how

00:47:30.620 do

00:47:30.720 you

00:47:30.820 combine

00:47:31.280 bodyweight

00:47:32.480 training

00:47:32.740 with

00:47:32.960 cardio

00:47:33.360 so

00:47:34.480 this

00:47:34.740 is

00:47:34.880 something

00:47:35.160 I

00:47:35.420 came

00:47:35.780 up

00:47:36.040 about

00:47:36.520 a

00:47:36.660 year

00:47:37.000 ago

00:47:37.320 I

00:47:37.880 call

00:47:38.080 it

00:47:38.200 cardio

00:47:38.700 stenics

00:47:39.260 because

00:47:39.900 it

00:47:40.300 combines

00:47:40.680 cardio

00:47:41.080 and

00:47:41.300 calisthenics

00:47:41.940 and

00:47:42.800 it's

00:47:43.180 just

00:47:43.360 a

00:47:43.500 hybrid

00:47:43.760 way

00:47:44.040 to

00:47:44.220 combine

00:47:44.660 strength

00:47:45.060 training

00:47:45.420 and

00:47:45.780 aerobic

00:47:46.260 training

00:47:46.660 I

00:47:47.480 find

00:47:47.880 that

00:47:48.100 it's

00:47:48.320 great

00:47:48.680 for

00:47:49.260 fat

00:47:49.740 loss

00:47:50.120 it's

00:47:50.700 great

00:47:50.840 for

00:47:51.020 morning

00:47:51.280 workouts

00:47:51.640 because

00:47:51.880 you're

00:47:52.260 heading

00:47:52.500 basically

00:47:53.080 two

00:47:53.760 birds

00:47:54.020 with

00:47:54.220 one

00:47:54.400 stone

00:47:54.680 as

00:47:54.840 they

00:47:54.980 say

00:47:55.280 and

00:47:56.200 like

00:47:56.500 in

00:47:56.900 a

00:47:57.040 nutshell

00:47:57.360 what

00:47:58.000 you

00:47:58.180 do

00:47:58.440 is

00:47:58.880 instead

00:47:59.320 of

00:47:59.580 resting

00:48:00.080 between

00:48:00.580 your

00:48:00.920 exercises

00:48:01.460 let's

00:48:01.740 say

00:48:01.840 we're

00:48:02.020 doing

00:48:02.200 again

00:48:02.420 a

00:48:02.680 pull

00:48:02.880 push

00:48:03.180 lower

00:48:03.760 body

00:48:04.100 and

00:48:04.300 core

00:48:04.560 routine

00:48:05.440 instead

00:48:05.980 of

00:48:06.160 resting

00:48:06.440 between

00:48:06.800 exercises

00:48:07.440 you

00:48:08.120 jog

00:48:08.500 or

00:48:08.780 you

00:48:09.000 do

00:48:09.120 any

00:48:09.320 form

00:48:09.720 of

00:48:09.860 cardio

00:48:10.080 that

00:48:10.300 you

00:48:10.400 enjoy

00:48:10.680 so

00:48:11.300 let's

00:48:16.660 one

00:48:17.360 to

00:48:17.520 three

00:48:17.720 minutes

00:48:18.000 if

00:48:18.180 you're

00:48:18.320 a

00:48:18.420 beginner

00:48:18.660 you

00:48:19.280 jog

00:48:20.600 for

00:48:20.780 one

00:48:21.060 minute

00:48:21.380 and

00:48:22.020 then

00:48:22.380 you

00:48:22.660 move

00:48:22.940 on

00:48:23.120 to

00:48:23.220 the

00:48:23.340 next

00:48:23.500 exercise

00:48:23.980 so

00:48:24.280 that

00:48:24.500 can

00:48:24.640 be

00:48:24.780 push

00:48:24.980 ups

00:48:25.200 once

00:48:25.840 you're

00:48:25.960 done

00:48:26.060 with

00:48:26.220 push

00:48:26.420 ups

00:48:26.620 you

00:48:26.800 jog

00:48:27.060 for

00:48:27.240 a

00:48:27.360 minute

00:48:27.560 you

00:48:28.060 move

00:48:28.320 on

00:48:28.560 to

00:48:28.780 your

00:48:29.080 lower

00:48:29.400 body

00:48:29.580 exercise

00:48:30.000 and

00:48:30.480 then

00:48:30.720 you

00:48:30.960 jog

00:48:31.140 for

00:48:31.300 another

00:48:31.500 minute

00:48:31.840 and

00:48:32.120 you

00:48:32.240 move

00:48:32.480 on

00:48:32.720 to

00:48:32.940 your

00:48:33.100 core

00:48:33.360 exercise

00:48:33.720 so

00:48:34.300 basically

00:48:34.820 instead

00:48:35.180 of

00:48:35.360 resting

00:48:35.660 between

00:48:36.000 sets

00:48:36.380 instead

00:48:36.620 of

00:48:36.760 walking

00:48:37.020 around

00:48:37.420 you're

00:48:38.140 jogging

00:48:38.540 but

00:48:38.840 you're

00:48:39.020 making

00:48:39.340 sure

00:48:39.620 that

00:48:39.800 you're

00:48:40.040 jogging

00:48:40.360 at

00:48:40.480 a

00:48:40.640 very

00:48:41.000 low

00:48:41.520 intensity

00:48:41.900 so

00:48:42.180 we're

00:48:42.600 talking

00:48:42.820 about

00:48:43.140 zone

00:48:43.500 two

00:48:43.820 you

00:48:44.340 know

00:48:44.460 most

00:48:44.900 people

00:48:45.380 that

00:48:46.520 do

00:48:47.020 cardio

00:48:47.380 usually

00:48:47.760 they're

00:48:48.000 doing

00:48:48.320 zone

00:48:48.580 three

00:48:48.800 or

00:48:48.960 zone

00:48:49.160 four

00:48:49.560 again

00:48:50.240 you

00:48:50.420 have

00:48:50.540 a

00:48:50.620 great

00:48:50.860 podcast

00:48:51.480 spread

00:48:51.840 on

00:48:52.020 this

00:48:52.240 topic

00:48:52.560 people

00:48:52.840 can

00:48:53.100 listen

00:48:53.760 to

00:48:53.940 that

00:48:54.220 so

00:48:54.680 we

00:48:54.800 don't

00:48:54.920 waste

00:48:55.120 time

00:48:55.360 now

00:48:55.620 but

00:48:56.320 you

00:48:56.620 want

00:48:56.800 to

00:48:56.880 make

00:48:57.020 sure

00:48:57.200 that

00:48:57.400 you're

00:48:57.640 doing

00:48:57.860 like

00:48:58.100 your

00:48:58.300 I

00:48:58.620 call

00:48:58.840 it

00:48:58.960 my

00:49:07.420 strength

00:49:07.560 performance

00:49:08.100 in the

00:49:08.600 next

00:49:08.840 exercise

00:49:09.320 you know

00:49:09.760 obviously

00:49:10.340 it's not

00:49:10.680 going to

00:49:10.880 be the

00:49:11.380 same

00:49:11.660 with

00:49:11.920 you know

00:49:12.440 completely

00:49:13.460 resting

00:49:13.880 and walking

00:49:14.400 between

00:49:14.760 sets

00:49:15.140 but

00:49:15.720 it is

00:49:16.080 a way

00:49:16.380 to

00:49:16.640 like

00:49:16.920 get

00:49:17.220 both

00:49:17.560 things

00:49:17.840 in

00:49:18.140 I

00:49:18.840 never

00:49:19.180 was

00:49:19.460 a

00:49:19.600 cardio

00:49:19.840 guy

00:49:20.140 I

00:49:20.420 never

00:49:20.800 enjoyed

00:49:21.180 it

00:49:21.420 but

00:49:21.920 this

00:49:22.220 was

00:49:22.440 a

00:49:22.680 way

00:49:22.900 that

00:49:23.200 I

00:49:23.440 married

00:49:23.760 cardio

00:49:24.300 and

00:49:24.600 calisthenics

00:49:25.180 and I

00:49:26.040 started

00:49:26.340 enjoying

00:49:26.700 cardio

00:49:27.120 to the

00:49:27.420 point

00:49:27.640 that

00:49:27.840 nowadays

00:49:28.280 I've

00:49:28.900 gotten

00:49:29.040 a

00:49:29.240 really

00:49:29.440 good

00:49:29.960 cardiovascular

00:49:30.520 conditioning

00:49:31.340 as

00:49:31.600 well

00:49:31.800 so

00:49:32.260 I

00:49:32.420 can

00:49:32.600 jog a

00:49:32.940 lot

00:49:33.060 nowadays

00:49:33.440 because

00:49:33.980 I

00:49:34.220 built

00:49:34.620 my

00:49:35.260 cardiovascular

00:49:35.600 performance

00:49:36.720 this way

00:49:37.300 so

00:49:38.060 you know

00:49:38.560 cardiostanics

00:49:39.240 again

00:49:39.520 you can

00:49:39.900 you can

00:49:40.700 search that

00:49:41.120 on YouTube

00:49:41.600 I've got

00:49:42.220 some

00:49:42.440 tutorials

00:49:42.880 but

00:49:43.580 it's

00:49:43.920 a

00:49:44.080 really

00:49:44.320 fun

00:49:44.660 way

00:49:44.940 to

00:49:45.140 combine

00:49:45.480 both

00:49:45.940 strength

00:49:46.440 and

00:49:46.800 cardio

00:49:47.180 in a

00:49:47.900 way

00:49:48.040 that

00:49:48.220 is

00:49:48.380 fun

00:49:48.700 even

00:49:49.160 if

00:49:49.380 like

00:49:49.600 me

00:49:49.920 you're

00:49:50.340 someone

00:49:50.660 who

00:49:50.960 could

00:49:51.180 never

00:49:51.420 really

00:49:51.860 get

00:49:52.360 into

00:49:52.580 cardio

00:49:52.960 okay

00:49:53.660 and

00:49:53.940 you

00:49:54.100 could

00:49:54.240 do

00:49:54.400 that

00:49:54.760 five

00:49:55.800 times

00:49:56.080 a

00:49:56.200 week

00:49:56.360 you

00:49:56.460 do

00:49:56.620 that

00:49:56.760 every

00:49:56.920 day

00:49:57.280 during

00:49:57.560 the

00:49:57.700 week

00:50:02.600 morning

00:50:02.800 workout

00:50:03.140 so

00:50:03.380 that

00:50:03.600 be

00:50:04.140 like

00:50:04.300 Monday

00:50:04.620 Wednesday

00:50:05.000 Friday

00:50:05.600 doing

00:50:06.740 a

00:50:06.980 body

00:50:07.240 weight

00:50:07.540 training

00:50:08.240 session

00:50:08.580 the

00:50:08.700 strength

00:50:08.940 session

00:50:09.280 and

00:50:09.460 then

00:50:09.680 Tuesday

00:50:10.400 Thursday

00:50:10.820 you

00:50:11.160 do

00:50:11.360 30

00:50:11.640 minutes

00:50:11.840 of

00:50:11.980 cardio

00:50:12.300 for

00:50:12.860 example

00:50:13.180 so

00:50:13.400 that's

00:50:13.540 another

00:50:13.700 way

00:50:13.880 you

00:50:14.000 get

00:50:14.100 your

00:50:14.220 cardio

00:50:14.460 in

00:50:14.720 and

00:50:15.160 you

00:50:15.340 guys

00:50:15.460 just

00:50:15.740 find

00:50:15.960 what

00:50:16.100 you

00:50:16.220 enjoy

00:50:16.540 the

00:50:16.720 cardio

00:50:17.020 you

00:50:17.220 do

00:50:17.520 you

00:50:17.980 could

00:50:18.160 do

00:50:18.500 a

00:50:18.980 brisk

00:50:19.300 walk

00:50:19.760 but

00:50:20.300 it

00:50:20.460 could

00:50:20.560 also

00:50:20.780 be

00:50:21.080 some

00:50:21.400 hill

00:50:21.700 sprints

00:50:21.960 you're

00:50:22.100 a big

00:50:22.240 fan

00:50:22.420 of the

00:50:22.620 sprints

00:50:22.920 as

00:50:23.100 well

00:50:23.380 so

00:50:24.200 Anthony

00:50:24.400 this

00:50:24.600 has

00:50:24.700 been

00:50:25.060 a

00:50:25.160 great

00:50:25.260 conversation

00:50:25.740 where

00:50:26.180 can

00:50:26.320 people

00:50:26.500 go

00:50:26.660 to

00:50:26.780 learn

00:50:26.940 more

00:50:27.160 about

00:50:27.360 the

00:50:27.520 book

00:50:27.680 and

00:50:27.800 your

00:50:27.920 work

00:50:28.200 so

00:50:29.760 nowadays

00:50:30.280 you

00:50:30.700 can

00:50:30.840 find

00:50:31.000 me

00:50:31.100 on

00:50:31.220 YouTube

00:50:31.620 if

00:50:32.020 you

00:50:32.120 search

00:50:32.380 for

00:50:32.760 body

00:50:33.100 weight

00:50:33.320 muscle

00:50:33.760 that's

00:50:34.100 where

00:50:34.240 I

00:50:34.380 talk

00:50:34.600 about

00:50:34.880 my

00:50:35.080 whole

00:50:35.300 approach

00:50:35.720 to

00:50:35.900 fitness

00:50:36.320 calisthenics

00:50:37.040 and

00:50:37.840 if

00:50:38.140 you're

00:50:38.300 really

00:50:38.620 serious

00:50:39.020 with

00:50:39.340 getting

00:50:39.620 into

00:50:40.000 a

00:50:40.120 morning

00:50:40.320 routine

00:50:40.860 you

00:50:41.420 can

00:50:41.560 find

00:50:41.860 everything

00:50:42.560 at

00:50:43.060 the

00:50:43.640 7am

00:50:44.520 workout

00:50:44.840 edge

00:50:45.220 you write

00:50:45.720 the

00:50:45.900 7

00:50:46.140 numerically

00:50:46.780 so

00:50:46.980 it's

00:50:47.120 not

00:50:47.240 a

00:50:47.360 word

00:50:47.540 just

00:50:47.780 a

00:50:47.920 number

00:50:48.160 again

00:50:48.940 www.

00:50:49.460 the7amworkoutedge.com

00:50:53.040 you can

00:50:53.740 find the

00:50:54.080 book there

00:50:54.500 and I

00:50:55.160 also have

00:50:55.640 a free

00:50:56.120 five-day

00:50:56.940 challenge

00:50:57.540 where you

00:50:58.040 can

00:50:58.260 get started

00:50:59.400 I'm

00:50:59.720 there

00:51:00.040 it's

00:51:00.280 basically

00:51:00.860 a free

00:51:01.100 community

00:51:01.500 I make

00:51:02.300 sure

00:51:02.500 that I

00:51:02.820 get back

00:51:03.260 to

00:51:03.520 everyone

00:51:03.940 every

00:51:04.220 single

00:51:04.480 day

00:51:04.880 if you

00:51:05.500 have

00:51:05.620 questions

00:51:06.060 if you're

00:51:06.500 struggling

00:51:06.860 with your

00:51:07.280 morning

00:51:07.480 routine

00:51:07.900 I'll be

00:51:08.580 there

00:51:08.700 to help

00:51:09.020 you out

00:51:09.360 so

00:51:09.840 you can

00:51:10.160 check

00:51:10.320 those

00:51:10.580 two

00:51:11.060 sites

00:51:11.800 fantastic

00:51:12.740 well

00:51:12.980 Anthony

00:51:13.520 thanks for

00:51:14.580 time

00:51:14.800 it's

00:51:14.920 been

00:51:15.020 a

00:51:15.120 pleasure

00:51:15.360 thank

00:51:16.440 you

00:51:16.540 Brett

00:51:16.700 very

00:51:17.600 very

00:51:17.860 honored

00:51:18.140 to be

00:51:18.540 here

00:51:18.800 my

00:51:19.780 guest

00:51:20.000 name

00:51:20.100 is

00:51:20.200 Anthony

00:51:20.460 Arvanitakis

00:51:21.060 he's

00:51:21.380 the author

00:51:21.700 of the

00:51:21.920 book

00:51:22.080 the7am

00:51:22.800 workout

00:51:23.120 edge

00:51:23.540 it's

00:51:23.700 available

00:51:23.940 on

00:51:24.080 amazon.com

00:51:24.900 you can

00:51:25.520 find

00:51:25.660 more

00:51:25.860 information

00:51:26.120 about

00:51:26.260 his

00:51:26.360 work

00:51:26.540 at

00:51:26.660 his

00:51:26.780 website

00:51:27.220 bodyweight

00:51:27.840 muscle

00:51:28.120 dot com

00:51:28.660 also

00:51:29.080 check

00:51:29.340 out

00:51:29.420 our

00:51:29.520 show

00:51:29.700 notes

00:51:29.860 at

00:51:30.000 aom.is

00:51:30.820 slash

00:51:31.100 morning

00:51:31.380 workout

00:51:31.820 where you

00:51:32.360 find links

00:51:32.680 to

00:51:32.800 resources

00:51:33.280 and we

00:51:33.520 delve

00:51:44.800 make

00:51:44.920 sure

00:51:45.060 to

00:51:45.180 check

00:51:45.320 out

00:51:45.420 our

00:51:45.520 website

00:51:45.780 at

00:51:45.940 artofmanless

00:51:46.420 dot com

00:51:46.860 where you

00:51:47.020 find our

00:51:47.260 podcast

00:51:47.700 archives

00:51:48.240 as well

00:51:48.820 as

00:51:48.940 thousands

00:51:49.180 of

00:51:49.300 articles

00:51:49.560 that

00:51:49.700 we

00:51:49.780 know

00:51:49.960 the

00:51:50.100 years

00:51:50.220 about

00:51:50.380 pretty

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00:51:51.500 of

00:51:51.760 and

00:51:52.400 if you'd like

00:51:52.620 to enjoy

00:51:52.880 ad-free episodes

00:51:53.540 of the

00:51:53.720 AOM podcast

00:51:54.200 you can do so

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00:51:55.540 head over to

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00:52:02.920 start enjoying

00:52:03.320 ad-free

00:52:03.820 episodes of the

00:52:14.800 you think

00:52:15.100 we get

00:52:15.280 something

00:52:15.440 out of

00:52:15.800 it

00:52:15.960 as

00:52:16.700 always

00:52:16.960 thank you

00:52:17.540 for the

00:52:17.720 continued

00:52:18.000 support

00:52:18.360 until next

00:52:18.840 time

00:52:19.000 it's

00:52:19.100 Brett

00:52:19.280 McKay

00:52:19.640 reminding

00:52:20.400 you to

00:52:20.560 listen to

00:52:21.000 AOM podcast

00:52:21.640 but put

00:52:22.240 what you've

00:52:22.720 heard

00:52:22.920 into action

The Art of Manliness - July 31, 2025

Become a Morning Workout Person

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