# The Muscle Building expert: "These exercises are crucial for muscle gain"

An episode of [Project 100 with Mark Bouris](https://invisiblenetwork.ai/podcast/1767053714), 29 Mar 2026, 1 h 01 min.

Audio: https://p.podderapp.com/2544644999/traffic.omny.fm/d/clips/2fb3740d-3436-44af-8cc0-a91900716aa5/05ac4e52-79fb-46b8-849c-b305000bd6d0/aaaaf7cb-d391-4701-be0e-b4190188c61a/audio.mp3?utm_source=Podcast&in_playlist=ef13e652-7a19-41fd-9d0f-b305000bd6dc

Paul "Hazzo" Haslam brings decades of experience as a clinical exercise physiologist, having trained elite athletes from Olympic medallists to NRL players to cricket legend Brett Lee. In this comprehensive episode, we dive deep into the science of building and maintaining muscle mass, strength training protocols, and the delicate balance between cardiovascular fitness and muscle preservation as we age. We spoke about: • The truth about compound exercises and why they're essential for longevity • How to structure strength training for maximum results without joint damage • Why bigger muscles actually help control blood sugar and prevent diabetes • The relationship between VO2 max and brain health, including dementia prevention • Sarcopenia and how to recognise if you're losing muscle mass • Nutrition timing and protein requirements for maintaining muscle after 40 • The posterior chain and why your glutes are disappearing with age The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee. Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest. Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep. See omnystudio.com/listener for privacy information.

## Transcript

[0:00] Speaker 1: Has a Paul has them. You go mate, having me.
[0:04] Speaker 1: You're welcome, but thanks for coming on. Welcome to Project
[0:06] Speaker 1: one hundred.
[0:07] Speaker 2: I I got to declare straight up, this guy here
[0:09] Speaker 2: has trained me in the past for is it Danny
[0:12] Speaker 2: Green fight?
[0:13] Speaker 1: Did you train me for a good cop?
[0:15] Speaker 2: He did train me for a couple of fights for
[0:16] Speaker 2: the cops. But I trained with Hazard to put weight on,
[0:20] Speaker 2: which is a bit different in boxing on you're trying.
[0:21] Speaker 1: To lose weight.
[0:22] Speaker 2: But I had to put much more thick thickened up
[0:25] Speaker 2: a bit to take on someone as strong and as
[0:27] Speaker 2: powerful as Danny. And we trained for about four or
[0:30] Speaker 2: five months. And this guy's a genius when it comes
[0:33] Speaker 2: to training and building muscle. I haven't trained with him
[0:36] Speaker 2: for a long time now. As you can see, we
[0:39] Speaker 2: keep getting told about how important exercises. We quep getting
[0:41] Speaker 2: told about how important keeping you a muscle mass is,
[0:44] Speaker 2: but very few of us really understand how to do it.
[0:47] Speaker 2: But before we start, if you would mind just mentioning
[0:50] Speaker 2: some of your experiences and your educational background.
[0:53] Speaker 3: Let's start with education. Have a degree in physical education,
[0:58] Speaker 3: so after school I became a pet. At the time,
[1:01] Speaker 3: that was the only degree that delved into that sort
[1:04] Speaker 3: of sports area. Later in my thirties, I did a
[1:09] Speaker 3: sports science degree. I've got a meritorious achievement in.
[1:13] Speaker 1: That like a bachelor sports times.
[1:15] Speaker 3: I've got my great point average six point one. I
[1:17] Speaker 3: really loved that. It was something that I got my
[1:19] Speaker 3: teeth into. And only last year I just graduated with
[1:23] Speaker 3: the Masters of Clinical Exercise Physiology, which is right on
[1:27] Speaker 3: the topic we're talking about today, right.
[1:29] Speaker 2: And you have in terms of experience, I recall you
[1:32] Speaker 2: have had some strength conditioning coaching roles.
[1:35] Speaker 3: I worked with the Rabbit O's back when the Aarl
[1:38] Speaker 3: back in the nineties. I had three years with those.
[1:41] Speaker 3: I was Brett Lee's personal strength caake for seven years,
[1:45] Speaker 3: Brittley the bowler. I've had Olympic athletes se finals in
[1:50] Speaker 3: about the summer and Winter Olympics, swimming and Bob sleigh.
[1:53] Speaker 3: So I've had a bit of strength coaching experience myself.
[1:57] Speaker 3: I was a strained youth waiting think.
[2:00] Speaker 1: Champion as in lifting heavyweights.
[2:02] Speaker 3: Listen to the Olympic lifting the statsch to Ni clean
[2:04] Speaker 3: jerk yep got second in the nationals as a twenty
[2:08] Speaker 3: year old, which is you know about strength forwar. It's
[2:11] Speaker 3: nice sort of mature normally a bit later and they
[2:17] Speaker 3: went into bodybuilding and run a couple of strain toitles.
[2:20] Speaker 3: We have a seas for a few if you have
[2:23] Speaker 3: international contests. So I've got a pretty broad spectrum of
[2:26] Speaker 3: experience in this area.
[2:28] Speaker 2: And particularly building muscle. So I just want to so
[2:32] Speaker 2: the way I want to start this off though, as
[2:34] Speaker 2: I was, how important, particularly as we age, do you
[2:38] Speaker 2: think it is to.
[2:39] Speaker 1: Have in their mind?
[2:41] Speaker 2: What is the function that I want to achieve in
[2:43] Speaker 2: twenty years time, I've got to start now, or twenty
[2:44] Speaker 2: five years time, I've got to start now. And therefore
[2:47] Speaker 2: that informs me as to the exercise I should do.
[2:49] Speaker 3: You have to have a goal that the same thame
[2:51] Speaker 3: for and that's a really good goal. So that in
[2:53] Speaker 3: your scenario, are we looking at more functional training?
[2:56] Speaker 1: And this is about Projec one hundred, So this is
[2:57] Speaker 1: about living to one hundred exactly say what I want
[2:59] Speaker 1: to be able to do?
[3:00] Speaker 3: Yes, so it's more function stuff, not what I call
[3:03] Speaker 3: like bodybuilding or cosmetic rain try and look good, although
[3:07] Speaker 3: even that training will give you strength and size and
[3:09] Speaker 3: all around ability to do certain things. But if you
[3:13] Speaker 3: have that more specific goal, you have to do functional stuff,
[3:16] Speaker 3: things like a deadlift, even though it's a lift used
[3:20] Speaker 3: across the board for everything, it teaches to lift things,
[3:23] Speaker 3: heavy things off the ground up to your waist, which
[3:26] Speaker 3: is a common thing for every people that most people do.
[3:29] Speaker 1: Yeah, absoluainly, you're deadlift.
[3:31] Speaker 2: So when you because you've got lots of clients, do
[3:34] Speaker 2: you say to your clients when they come into like
[3:36] Speaker 2: in my case, I needed to put strength on and
[3:39] Speaker 2: I needed to be able to push because you know,
[3:40] Speaker 2: like a punch movement of those sort of stuff like
[3:43] Speaker 2: exercise specifics for a sport. Do you ask most of
[3:47] Speaker 2: your clients, hey, what is it your functions you're trying
[3:50] Speaker 2: to achieve?
[3:50] Speaker 3: Absolutely, you going to ask what their goals are and
[3:52] Speaker 3: then you may assist them with their in developing those goals. Bausiness.
[3:56] Speaker 3: Sometimes I don't know what they should be doing or
[3:59] Speaker 3: even what they're cippy goals are, so you can you
[4:02] Speaker 3: can expand on what they do. But you've got it.
[4:04] Speaker 3: You've got it something at the end fame.
[4:06] Speaker 2: For because I never know, Like I've listened to lots
[4:10] Speaker 2: of podcasts on this sort of topic, and you know,
[4:12] Speaker 2: I get some experts will say compound movements are really important.
[4:18] Speaker 1: For you as you get older, you know.
[4:21] Speaker 2: And the compound movement or maybe you should explain with
[4:23] Speaker 2: a compound movement this is not me, but combat.
[4:25] Speaker 3: Movement use either two or more joints or two of
[4:29] Speaker 3: the muscle major muscle groups in the performance of that movement, right,
[4:32] Speaker 3: and it's more time efficient. You can actually lift heavy
[4:35] Speaker 3: weight to get overall strength and in everyday life most
[4:39] Speaker 3: of the stuff we do our compound movements.
[4:40] Speaker 1: Yeah, soon as opposed to say getting a dumbbell and
[4:43] Speaker 1: doing it in.
[4:44] Speaker 3: Simple kol Yeah.
[4:45] Speaker 1: Yeah, so that col will build may be your biceps.
[4:48] Speaker 3: Your biceps and that or the forum forum flexes, yeah,
[4:52] Speaker 3: but not much else where. If you do something like
[4:55] Speaker 3: a close group pull down, you involve the biceps and
[4:58] Speaker 3: the back and that becomes a are more effective courture,
[5:01] Speaker 3: it's more time efficient and you're using bigger, larger muscles
[5:04] Speaker 3: as well, but still giving that bicep strength. Yeah.
[5:06] Speaker 2: So, and strength and bulk where how does those two
[5:11] Speaker 2: things Because I don't know why they say you need
[5:13] Speaker 2: to have muscle bulgar, I don't know.
[5:15] Speaker 3: There's a number of factors that effect strength. You can
[5:18] Speaker 3: there's probably twenty different ones, but the first one is
[5:22] Speaker 3: strength is directly proportional to cross sectional area, which means
[5:27] Speaker 3: the bigger the muscle, the stronger the muscle. So and
[5:30] Speaker 3: it's also very amountabodly active. It helps to uptake our
[5:33] Speaker 3: glucose so our blood sugars can be more controlled.
[5:37] Speaker 1: Muscles do, muscle do.
[5:38] Speaker 3: Yeah, Muscles are big consumers of glucose. So if you've
[5:41] Speaker 3: got you know, if your glucas levels rays above I
[5:45] Speaker 3: think it's a five point two, that's that's going into
[5:49] Speaker 3: the high range. But muscles will soak up that glucase.
[5:51] Speaker 3: So the bigger the muscle, the more you can troll
[5:53] Speaker 3: the blood sugar less chance of diabetes later on.
[5:57] Speaker 2: Or any other metabolic as a results in my sugar
[6:00] Speaker 2: or too much glucos fhonte around your system. So muscle
[6:04] Speaker 2: mass actually helps you manage these sorts of things exactly.
[6:09] Speaker 2: But does muscle mass And I think you just said
[6:12] Speaker 2: muscle mass.
[6:13] Speaker 3: The bigger the muscle, that's stronger the muscle. Is that right,
[6:15] Speaker 3: That's a direct correlation. That's not a perfect.
[6:17] Speaker 1: Many skinny masses are really strong, I mean I understand that.
[6:20] Speaker 3: Yeah, Well there's there's again, there's things like leverage, how
[6:23] Speaker 3: long the limbs are where the muscles attached. How many
[6:26] Speaker 3: actual muscle fibers you activate? We don't always activate all
[6:31] Speaker 3: those muscle fibers doing doing one execution of any lift. Okay.
[6:35] Speaker 3: And the more you train for strength, the more you
[6:38] Speaker 3: activate more muscle fiber, so that you just get it.
[6:41] Speaker 3: You don't get a bigger muscle, but you a more
[6:43] Speaker 3: efficient muscle.
[6:44] Speaker 2: So when you say strength, do you are you talking
[6:47] Speaker 2: about as So let's say I got let's sorry, comfortable.
[6:51] Speaker 2: Let's say my max is on a bench press? Is
[6:54] Speaker 2: a bench press consider compound?
[6:56] Speaker 3: Comment? Excellent? Well? Okay? So that all the joint elbow joints.
[7:01] Speaker 3: So there's two joints in goal, right, and then the
[7:03] Speaker 3: main muscles are the pectors at the shoulder and the
[7:06] Speaker 3: trisets at the elbow. So there's two big muscle groups
[7:09] Speaker 3: in bod right. Okay.
[7:10] Speaker 2: So let's say I can maximiza lifts one hundred kilos.
[7:13] Speaker 2: When you say exercising for strength, does that mean that
[7:17] Speaker 2: I'm trying to do five sets or two max or
[7:20] Speaker 2: something or as opposed to seventy kilos instead and I do.
[7:26] Speaker 1: Twenty reps at a time. How does that all work?
[7:28] Speaker 3: Traditionally, strength is defined by six steps or less.
[7:32] Speaker 1: Six reps less, but how many sets?
[7:35] Speaker 3: Okay, that depends on what your goal is. But normally
[7:39] Speaker 3: two or three sets of any one exercise for strength training,
[7:43] Speaker 3: although we do the plame exercise and might do five
[7:48] Speaker 3: or six sets because that's how we only have a
[7:50] Speaker 3: couple of exercises to do. In general strength training, you
[7:53] Speaker 3: have a number of exercises you can do across the range.
[7:56] Speaker 3: So therefore the number of sets are not as much.
[8:00] Speaker 2: You mean, there's a range exos you do. So if
[8:01] Speaker 2: I'm doing stuff for chest and triceps, I use do
[8:06] Speaker 2: you mean by that there's a number of excise That
[8:07] Speaker 2: means so I can do fly as I can do bench,
[8:11] Speaker 2: I can do different different chess exercises, three or four perhaps,
[8:14] Speaker 2: so therefore I'm going to do less sets because I'm.
[8:17] Speaker 1: Doing a lot more more more range.
[8:19] Speaker 3: But if you're a strength athlete, you're don't doing two
[8:22] Speaker 3: or three lifts, so you'd concentrate more on those lifts.
[8:24] Speaker 3: So there's it, right, just a small distinction differently.
[8:27] Speaker 1: And would I be lifting as heavy as I can strength.
[8:31] Speaker 3: Pure strength training, it's something you don't go as heavy
[8:34] Speaker 3: account all the time. It's called pulization where you some
[8:38] Speaker 3: days you lift really really heavy and other days you
[8:40] Speaker 3: back off, give your body chance to recover. Uh. For
[8:43] Speaker 3: general strengthen across the board you probably go to and
[8:47] Speaker 3: and this is where a lot of I've send a
[8:49] Speaker 3: lot of podcasts, especially now around menopausal women telling they
[8:53] Speaker 3: need to do more more strength work. Do six reps.
[8:56] Speaker 3: But it's six RM stands for repetition MAC, which means
[9:01] Speaker 3: that sixth rep is your absolute minimum you can get.
[9:05] Speaker 3: So you train to that or close to that to
[9:08] Speaker 3: get more strength.
[9:09] Speaker 2: You mean per lift or at the six per set
[9:12] Speaker 2: per se, So the last so the first lift obviously
[9:16] Speaker 2: easier than the last lift, but the last lifts you
[9:18] Speaker 2: just got to get it up. So you've got to
[9:21] Speaker 2: work out what the weight is, can lay to just
[9:23] Speaker 2: do exactly that exactly?
[9:24] Speaker 3: Yeah, well you have to read. You'll know after a
[9:28] Speaker 3: few workouts, you know what you can and can't lift,
[9:31] Speaker 3: And no idea of course is then to try and
[9:32] Speaker 3: progress of that. But if you get a weight you
[9:34] Speaker 3: can do twelve with and do six, you're not training
[9:36] Speaker 3: for strength, you're just doing six reps.
[9:39] Speaker 2: Is there any benefit of that? I'm mean apart from
[9:41] Speaker 2: benefit of movement et cetera.
[9:43] Speaker 3: No, absolutely, that's where the benefit comes. You got you
[9:45] Speaker 3: read what yourself. You've got to push hard enough to
[9:48] Speaker 3: get the results. The body's not going to change by
[9:51] Speaker 3: just going and going through the motions. You've got to
[9:53] Speaker 3: make a change, and you've got to put a it's
[9:56] Speaker 3: all about an intensitive effort to strength.
[9:59] Speaker 2: Is so maybe the and you use an interesting word,
[10:02] Speaker 2: they're changed. So in order to build strength and or
[10:05] Speaker 2: build muscle or both, and or you need to get
[10:10] Speaker 2: the body to adapt. Yes, And therefore you've got to
[10:15] Speaker 2: stress it.
[10:15] Speaker 3: You've got to force it to adapt. You it won't
[10:17] Speaker 3: just adapt.
[10:18] Speaker 2: So if I go when I was younger, when I
[10:20] Speaker 2: was much younger in my twenties, I get in a
[10:24] Speaker 2: Bronie surf club and I had a mate and Missa
[10:26] Speaker 2: you know, he's an old boxer, and Misa that, and
[10:28] Speaker 2: the gym and we beat the bag all sort of stuff,
[10:31] Speaker 2: and then we go and on the bench and we
[10:33] Speaker 2: do a bench press. But every week for probably ten years,
[10:37] Speaker 2: we lifted the same weight on the bench press. I
[10:39] Speaker 2: remember it was like two twenty kilo things on each
[10:43] Speaker 2: end and the old skinny bar and and nothing ever
[10:47] Speaker 2: changed in me, Like I didn't put anything.
[10:49] Speaker 3: You wouldn't go backwards, but you're not going to go
[10:51] Speaker 3: forward that. Well, you've got to. You've got to try
[10:53] Speaker 3: and keep doing that a little bit extra. I got
[10:55] Speaker 3: the father of it's called progressive overload. The father of
[10:59] Speaker 3: progress if our load was Milo a creek. Milo was
[11:02] Speaker 3: an old time strong man, back in ancient times. Right,
[11:07] Speaker 3: He had a bet with his mates that could carry
[11:09] Speaker 3: a full grown bull over his shoulders and go back
[11:12] Speaker 3: and forth across the local bridge. Local which is about
[11:14] Speaker 3: two hundred meters. His mate said, polways, about six seven
[11:18] Speaker 3: hundred kilo. You're not going to do that. But what
[11:20] Speaker 3: Milo did. He got a newborn calf on his shoulders,
[11:23] Speaker 3: back and forth across the bridge. He did that every
[11:25] Speaker 3: day of the calf's life with that car, with our calf.
[11:28] Speaker 3: So as our car I progressially got bigger and bigger
[11:30] Speaker 3: at the time, he got slowly strong and stronger, stronger
[11:33] Speaker 3: to let the end when the calf was fully grain,
[11:35] Speaker 3: he could do the do the walk across the bridge.
[11:38] Speaker 1: That's interesting.
[11:39] Speaker 3: That's that's you said. Got to do a little bit,
[11:41] Speaker 3: so a little bit each time world records they breaking
[11:44] Speaker 3: by one kilo at a time. One kiler.
[11:48] Speaker 2: So how do you know when you're ready to increase weightless?
[11:51] Speaker 2: So let's let's go back to the example of a bench,
[11:53] Speaker 2: which is something formidid everybody pretty much. But let's say
[11:56] Speaker 2: my max is one hundred. I can do one. Let's
[11:58] Speaker 2: say at one hundred, what would you suggest that I
[12:03] Speaker 2: should be doing in order to build strength and some
[12:05] Speaker 2: bulk or just more muscle. I'm not looking to be
[12:08] Speaker 2: like mister Olympia, but just like build, maintain what I
[12:11] Speaker 2: got and build some strength.
[12:13] Speaker 1: Would I lift that.
[12:16] Speaker 3: Ninety eight or seventy five percent of that.
[12:20] Speaker 1: And I'm trying to do six lifts?
[12:22] Speaker 3: Okay, there's six ninety percent will give you about four reps.
[12:26] Speaker 3: Eighty five percent will give you about six reps. Right,
[12:29] Speaker 3: So you you might do that for one week and
[12:32] Speaker 3: say you're doing only five k lads to six reps
[12:35] Speaker 3: R one or two weeks later, you put on eighty
[12:39] Speaker 3: seven point five that's one quarter on each end, six reps.
[12:43] Speaker 3: And then if you get that another couple of weeks,
[12:45] Speaker 3: put another one the quarter each side and try and
[12:47] Speaker 3: get six reps. You might get five, that's fine, but
[12:50] Speaker 3: you just keep slowly over time trying to add more weight,
[12:53] Speaker 3: and you'll know if you're if you're max a six reps.
[12:56] Speaker 3: Do you get to number five and it feels quite
[12:58] Speaker 3: I've got a few left. You know you can get six,
[13:00] Speaker 3: maybe even seven. But if you get to number five
[13:02] Speaker 3: and it's a bit of a struggle, you know you're
[13:03] Speaker 3: not going to get that six.
[13:04] Speaker 1: It doesn't matter if you don't get to six.
[13:06] Speaker 3: Well, no, it doesn't matter. No, he's still going to
[13:08] Speaker 3: two max. But again, what you do in the strength program,
[13:12] Speaker 3: you will have program days where you'll cut back. You'll
[13:15] Speaker 3: you'll cut back to seventy five percent and get six.
[13:17] Speaker 3: Now you could have got eight. But just by doing sex,
[13:20] Speaker 3: you're not going to go backwards, but you're allowing your
[13:22] Speaker 3: body to recover progressive overload, over compensation, and then you
[13:28] Speaker 3: can go ahead forward from there.
[13:30] Speaker 2: Well, what a lot of people do. They say today's
[13:31] Speaker 2: chess day and they just do chess. Tomorrow's back and
[13:35] Speaker 2: they just do back. And I remember you said to me,
[13:37] Speaker 2: if I'm doing chess like I'm pushing that way, my
[13:40] Speaker 2: body actually wants me to do something pulled back that way,
[13:43] Speaker 2: the opposite way.
[13:44] Speaker 3: It's called co contraction of antagonists. Right now, that means
[13:48] Speaker 3: when you do any action, the opposing muscle is also
[13:51] Speaker 3: fired up for you the goal. So if you do
[13:53] Speaker 3: a pushing action which involves the chess, then you're actually
[13:57] Speaker 3: primed to do a pulling action as well. Yeah, doing
[14:00] Speaker 3: those couple pairs, like in the same plane pushing a
[14:03] Speaker 3: pool or up and down curl and pushing that and
[14:07] Speaker 3: actually aids that that contraction of the working muscle aids
[14:11] Speaker 3: at the contraction the opposing muscle.
[14:13] Speaker 2: So if we're trying to work out on Mondays, i't's
[14:17] Speaker 2: just say, for whatever the reason, I've decided on Monday
[14:19] Speaker 2: to do chest do I then, you know, because you say,
[14:25] Speaker 2: got an hour of training time are available to allocate
[14:29] Speaker 2: to that training? Do I then try and do back
[14:33] Speaker 2: perhaps as well. Yeah, pull exercise, call it.
[14:36] Speaker 3: What I do. I chest exercise, then do a back exercise,
[14:39] Speaker 3: then do my chest exercise and back excise. So I
[14:41] Speaker 3: combined them together. Again. It saves time, but you're not
[14:45] Speaker 3: compromising on your performance because you're using different sets of
[14:49] Speaker 3: muscles to do both.
[14:50] Speaker 2: Most people, generally speaking, most has got to go to
[14:53] Speaker 2: a job. But blah blah blah, good families and stuff.
[14:56] Speaker 2: So we do need to build a little bit of
[14:58] Speaker 2: efficiency into how we train exactly, So how many exercises
[15:03] Speaker 2: for chess would I should I do what to optimize
[15:06] Speaker 2: my position? Therefore, that would also then inform me how
[15:10] Speaker 2: many back exercise have got to do from times.
[15:12] Speaker 3: For project one hundred, you would actually I recommend more
[15:16] Speaker 3: full body workouts. So you do one chest, one back,
[15:19] Speaker 3: one shoulders in one session in one session. Yeah, so
[15:23] Speaker 3: you do the whole body one session, do that two
[15:24] Speaker 3: or three times a week? Is as the event, that's
[15:27] Speaker 3: the evidence says that's that's the best way to do it, right, Okay,
[15:30] Speaker 3: But if if you want a bit of cosmetic you
[15:32] Speaker 3: want to maybe a bit bigger muscles in some areas,
[15:35] Speaker 3: you might slit it up into like test the back
[15:37] Speaker 3: or even upper body, lower body or arms, so he
[15:42] Speaker 3: limbs and torsail, chest, back, shoulders to torsail arms and legs.
[15:46] Speaker 3: For limbs, you might do a split like that to
[15:48] Speaker 3: get just a bit more concentrated strength and maybe a
[15:52] Speaker 3: bit more a bit more muscle in the front.
[15:54] Speaker 2: So if we're trying to train up our ability to
[16:00] Speaker 2: foot ourselves when we're stumbling, what sort of exerose would
[16:04] Speaker 2: I be.
[16:04] Speaker 3: Looking a balance training on one leg? For example? Yea.
[16:09] Speaker 3: And we have things called muscle spindles within the muscles
[16:12] Speaker 3: and they react to stretch not only the force of
[16:16] Speaker 3: the stretch, but also the speed of the stretch. So
[16:19] Speaker 3: and that's controlled by a nervous system. So as we age,
[16:22] Speaker 3: our nervous system is less efficient. So those muscle spindles
[16:26] Speaker 3: that reactors quickly, and that's why we do it. So
[16:29] Speaker 3: it's the more you train that the less moving, yet
[16:32] Speaker 3: the more those spindles can coordinate together to make sure
[16:35] Speaker 3: the muscle is working as it should.
[16:37] Speaker 2: Is that where doctors make you stand on one foot,
[16:39] Speaker 2: see if you can hold for more than a minute
[16:40] Speaker 2: or thirty.
[16:41] Speaker 1: Seconds or whatever it is seconds, thirty seconds and they
[16:43] Speaker 1: are doing.
[16:43] Speaker 2: And what about this test where they ask you to
[16:45] Speaker 2: close your eyes whilst you're standing on one foot.
[16:48] Speaker 3: So that's prope our sception, which again involves the muscle spindles.
[16:52] Speaker 3: But if you have visual reference, you can hold that
[16:54] Speaker 3: quite long. Without that visual reference, then if you've got
[16:57] Speaker 3: to rely on what's called prope our session where you're
[16:59] Speaker 3: by youth in space, which again is through the muscle spindles,
[17:03] Speaker 3: and you don't know where you are in space, because again,
[17:06] Speaker 3: our neural efficiency our nervous system isn't isn't quite as
[17:09] Speaker 3: good everything ages and nerves that are not immune to that.
[17:13] Speaker 2: And I'm glad you raised this nervous system and our
[17:16] Speaker 2: neural connections. Well, typically we look at muscles as sort
[17:20] Speaker 2: of independent of everything else, but at the end of
[17:22] Speaker 2: the day, they are being activated by a sense sensory
[17:26] Speaker 2: system that tells your brain to send communication with the
[17:30] Speaker 2: brain to send a message through the nervous system down
[17:32] Speaker 2: into the muscle to activate it.
[17:34] Speaker 3: We have too that we have a conscious activation, and
[17:37] Speaker 3: it's called the Maya tatic what streats reflex. Also, when
[17:40] Speaker 3: we go to the doctor, they do this one yep, right,
[17:42] Speaker 3: that small tap on my quad tendon creates a small stretch, Okay,
[17:49] Speaker 3: but that small stretch creates a reaction where we have
[17:52] Speaker 3: a reflex where we automatic automat we don't think about it.
[17:55] Speaker 3: We go to respine a cord back back to the leak. Right,
[17:58] Speaker 3: So that that's a reflex with that thing with that
[18:01] Speaker 3: think about that. So that actually involves muscle fibers. But
[18:04] Speaker 3: if you can do that stretched reflex with a conscious activation,
[18:09] Speaker 3: you actually activate more muscle fighters. So there are exercises
[18:13] Speaker 3: in which you start in a more threats position, which
[18:15] Speaker 3: become a more superior exercise for especially for strength, because
[18:20] Speaker 3: you're activating more fibers.
[18:21] Speaker 2: And how but how important is it for us to
[18:23] Speaker 2: be conscious of the nervous system being exhausted? So me,
[18:27] Speaker 2: I see, I know that if I go and do
[18:30] Speaker 2: a like, yes I did, I did a quite a
[18:33] Speaker 2: good leg session, which I hate doing.
[18:35] Speaker 1: But I did quite a good leg session. But my
[18:39] Speaker 1: whole nervous system film bugged. I felt stuffed.
[18:42] Speaker 3: That's when you've got to have a rest. Yeah. Either
[18:44] Speaker 3: when I say rest, could be an active rest, could
[18:47] Speaker 3: be just going for a bit of a swim, a walk,
[18:50] Speaker 3: doing nothing, or even just going to the German system
[18:52] Speaker 3: in very light weights going through the motions. But give
[18:55] Speaker 3: that nervous system a rest.
[18:56] Speaker 1: So but how does the nervous sism get tired?
[18:59] Speaker 3: Like?
[18:59] Speaker 2: And as we get older does it? Is it more
[19:01] Speaker 2: susceptible to getting time?
[19:03] Speaker 3: It requires energy to even requires energy we all work
[19:07] Speaker 3: on atp So that that's again, and the ability to
[19:10] Speaker 3: utilize that as we get older is not as great
[19:13] Speaker 3: to when you're younger. That's what the younger kids are
[19:16] Speaker 3: rolling around better than you because that it's just youth.
[19:19] Speaker 1: Yeah, grand my grand kids like that. There's just tireless.
[19:23] Speaker 1: It's just as we age.
[19:25] Speaker 2: What should we be doing in terms of conditioning our
[19:29] Speaker 2: nervous system in terms of.
[19:33] Speaker 3: Resistance work, Well, again, we still do our We use
[19:38] Speaker 3: the nervous system no matter what. So we're training it
[19:40] Speaker 3: all the time, and the only way to give it
[19:43] Speaker 3: a rest is to give it a.
[19:44] Speaker 1: Rest, like actual actual physical rest is rest. So in
[19:49] Speaker 1: terms of.
[19:51] Speaker 2: I mean, you were a body built for a long time,
[19:54] Speaker 2: and you know back in those days. We're talking about
[19:57] Speaker 2: the eighties, seventies, seventies and eighties and eighties and nineties,
[20:01] Speaker 2: and you were in those days huge, Like I remember.
[20:05] Speaker 3: I end up. You didn't start out huge, but I
[20:08] Speaker 3: eventually got.
[20:09] Speaker 1: There after You didn't start that that big.
[20:13] Speaker 3: Well, when I was waitinglifting our weights around, I was
[20:16] Speaker 3: in the most of the time in the ninety kilo
[20:17] Speaker 3: division by the time I finished my body, but the
[20:22] Speaker 3: girl I was up to off season hundred and twenty kilos,
[20:25] Speaker 3: but I was training specifically for that. Yeah, and it's
[20:29] Speaker 3: a lot that is to do with the courts we
[20:31] Speaker 3: died as well, right, Yeah, you can't build the house
[20:33] Speaker 3: without bricks, So I was I was eating the bricks
[20:35] Speaker 3: to build up.
[20:36] Speaker 2: So because I want to talk about that, I mean,
[20:39] Speaker 2: so in those those and you know as well own
[20:42] Speaker 2: body building people get assistance, they get you know, they
[20:46] Speaker 2: put stuff into the system to help build the muscle.
[20:49] Speaker 1: But maybe you can explain how that works. So how does.
[20:54] Speaker 2: Steroids help build the muscle and what are the downsides
[20:58] Speaker 2: of using it to build a muscle as opposed to
[21:00] Speaker 2: just trying to do it naturally.
[21:01] Speaker 3: Okay, I started off as a natural body builder, right,
[21:04] Speaker 3: and I want a few regional and state contests. But
[21:08] Speaker 3: one of my big goals that as I get better
[21:10] Speaker 3: and better, my goals changed. And one of us minus
[21:13] Speaker 3: Australia and which I won, which I won twice. But
[21:20] Speaker 3: there was no way I could get on that stage
[21:22] Speaker 3: without doing because everyone else is doing it. So it
[21:25] Speaker 3: was a level plane absolutely. Well. Now they have natural contests,
[21:30] Speaker 3: which wasn't around it in my day, But they have
[21:32] Speaker 3: natural contests, and even then they might be still they
[21:35] Speaker 3: if people get caught, yes, I just I don't know
[21:39] Speaker 3: why they go on that contest. Int there, I take
[21:40] Speaker 3: your stuff, but it just creates the antibiotic environment. The
[21:46] Speaker 3: hormones are up. One of our main drivers of muscle
[21:48] Speaker 3: growth is testosterone and all added by agents mimics of testosterone.
[21:54] Speaker 3: So with that increase in the system, the ability to
[21:57] Speaker 3: recover and grow new tissue is in hand, and therefore
[22:01] Speaker 3: you get but only with the course, with the with
[22:04] Speaker 3: the extra protein and calories and.
[22:06] Speaker 2: Energy to So is it because I I think there's
[22:11] Speaker 2: a misconception out there he's on steroids. He's big, big
[22:16] Speaker 2: and thick and muscular because he's on steroids. No, he's
[22:19] Speaker 2: big because he eats a certain way. He trains more
[22:23] Speaker 2: than anyone else can train because he recovers faster. Therefore,
[22:27] Speaker 2: and he can train more. It doesn't make you strong
[22:30] Speaker 2: as such, it does.
[22:32] Speaker 3: It does not as strong as a strength athlete, but
[22:34] Speaker 3: it still makes you strong. Again, a bigger muscle will
[22:38] Speaker 3: always no.
[22:38] Speaker 1: No, steroids don't make you strong.
[22:40] Speaker 3: But if it did nothing, no, Well, there is a
[22:44] Speaker 3: bit of leence out there that you'll get a slight
[22:46] Speaker 3: antibotic effect. You might put on one or two kilos,
[22:49] Speaker 3: but not much more than that.
[22:50] Speaker 2: So it's the training regime that it allows you to
[22:54] Speaker 2: do and allows you to train more often. So how
[22:56] Speaker 2: many days times a day would you train when you
[22:58] Speaker 2: were doing.
[22:59] Speaker 3: When I at my peak, I had my own gin,
[23:02] Speaker 3: so I would could train three times today, three sort
[23:04] Speaker 3: of forty forty five minute workouts.
[23:07] Speaker 2: And when you're doing their training, is that to build
[23:11] Speaker 2: Are you just like doing shiploads of reps or are
[23:13] Speaker 2: you're building strengths as well?
[23:15] Speaker 3: Well? This is an argument within that the bodybuilding or
[23:20] Speaker 3: physique game is there's one group of people that say,
[23:25] Speaker 3: really intense and in one or two sets per exercise
[23:28] Speaker 3: balls to the wall. There's another group that does just
[23:32] Speaker 3: high volume, five or six sets of an exercise, ten
[23:36] Speaker 3: to fifteen reps each set, and they get results too.
[23:40] Speaker 3: So there's a there's a lot of binge of both
[23:42] Speaker 3: get results, don't get results, and there's a should be
[23:45] Speaker 3: happy medium in the middle too. So it all depends
[23:47] Speaker 3: what works for you, I think, rather than body.
[23:50] Speaker 1: Else And.
[23:53] Speaker 2: What what do you today think is about what has
[23:56] Speaker 2: been the net effect on you?
[23:59] Speaker 1: Ah, well, that's now I tell the story because people
[24:03] Speaker 1: should hear it.
[24:04] Speaker 3: I've got my skeletons, I've had, I've got a new replacement,
[24:08] Speaker 3: should re placement. But that's not so much. It's from
[24:11] Speaker 3: the training. I've been training since I was fourteen. Yeah,
[24:14] Speaker 3: then I was I was quitting handing and sixty kilos
[24:17] Speaker 3: at sixteen, Wow, because I had an aptitude for it.
[24:22] Speaker 3: And that's why I became like a strain youth champion
[24:24] Speaker 3: weight lifting at sixteen, because my body responded to it.
[24:29] Speaker 3: Not everyone will, but those. And then I went into
[24:35] Speaker 3: the bodybuilding because I came from a weight lifting background.
[24:40] Speaker 3: I trained heavy. I'd rather go heavy f lower reps
[24:43] Speaker 3: rather than the volume stuff, but that heavy puts lots
[24:46] Speaker 3: stress on the skeleton, on your joints. And then even
[24:48] Speaker 3: when I stopped competing, that's all I knew. So I
[24:51] Speaker 3: still even then up to my fifties, I was training heavy.
[24:54] Speaker 3: And that's so my I've had back surgery, joint replacements.
[25:01] Speaker 3: It's yeah, my cell is not great.
[25:04] Speaker 1: But is there a lesson in that?
[25:06] Speaker 2: Then? Therefore, say someone just say someone that listening is
[25:08] Speaker 2: in their forties, is there a lesson in that in
[25:11] Speaker 2: terms of the intensity. If you want to live a
[25:15] Speaker 2: long time, and you want to live a good a
[25:18] Speaker 2: long time in a qualitative sense as well, like you
[25:20] Speaker 2: want to don't want to be stuffed, you can't move
[25:23] Speaker 2: around properly, and you want to be able to actually
[25:25] Speaker 2: want to be able to run with your grand kid
[25:27] Speaker 2: or whatever the case may be. Is there a lesson
[25:30] Speaker 2: in that for us in terms of the style of
[25:33] Speaker 2: training that we should undertake. In other words, perhaps don't
[25:38] Speaker 2: don't lift too heavy too often.
[25:41] Speaker 3: Absolutely, that's even though em I saying you've got to
[25:44] Speaker 3: lift heavy, you've got to do six reps orlezz for strength.
[25:47] Speaker 3: Now one's talking about the stress on the joints. Yeah,
[25:50] Speaker 3: because there are definitely use more joint stress, and that's
[25:52] Speaker 3: get older, our ability to recover from that, especially our
[25:57] Speaker 3: cartilage and other tissues are not great. So it is
[26:01] Speaker 3: that's a bit of a catch twenty two.
[26:03] Speaker 2: So as you're and as your joints deteriorate, which means
[26:07] Speaker 2: that you probably can't do certain exercises, and as a
[26:12] Speaker 2: result of then your muscle deteriorates. True, so therefore is
[26:16] Speaker 2: sort of the very reason you're doing in the first place.
[26:18] Speaker 2: Let's assume we won't be trying to be a bodybuilder
[26:21] Speaker 2: or a classic weightlifter, but you're just trying to do
[26:24] Speaker 2: it for longevity reasons, because you know you had a functionality,
[26:28] Speaker 2: you want to be able to achieve it when you're
[26:30] Speaker 2: starting forty, when you're eighty seventy, what you've got to
[26:33] Speaker 2: be careful of is that you don't do something that's
[26:36] Speaker 2: actually going to put yourself in a position where you
[26:38] Speaker 2: sort of put yourself in disrepair.
[26:41] Speaker 3: Anybody who does a lot of activity or a lot
[26:45] Speaker 3: of repetition in one movement in their job, for example,
[26:48] Speaker 3: can end up with arthlightis in this particularly.
[26:50] Speaker 1: Well for them, sitting down can do the same thing.
[26:52] Speaker 3: That all, that's a condition that we're prime to no
[26:57] Speaker 3: matter what we do. But you've just got to be
[27:01] Speaker 3: careful in your in your technique. But as I said,
[27:04] Speaker 3: with the training, you've got to have days when you're
[27:06] Speaker 3: back off, days we're back off, and days where you
[27:08] Speaker 3: can push.
[27:08] Speaker 2: You know, I want to do about recovery. So let's
[27:13] Speaker 2: I don't know why everyone puts everything into seven day periods,
[27:15] Speaker 2: but probably because you know, we're told Monday to Sunday.
[27:18] Speaker 2: But you know, do you train intents on Monday then
[27:23] Speaker 2: have a day off on Tuesday?
[27:24] Speaker 1: I mean, how does it work?
[27:26] Speaker 3: There's a number of ways to do it, Okay. And
[27:28] Speaker 3: when I was training, I went through a five day cycle.
[27:31] Speaker 3: It wasn't it wasn't a weekly cycles five days. So
[27:35] Speaker 3: if train fell on a Sunday, for example, I trained
[27:37] Speaker 3: on a Sunday.
[27:39] Speaker 1: So that'd be your first day of five days thurday Fridays.
[27:41] Speaker 2: And just when you say four days, as you meet five,
[27:46] Speaker 2: you train in a block of five days with a
[27:48] Speaker 2: day's rest. Or you train five days flatter Monday, Tuesday, Wednesday, Thursday, Friday.
[27:53] Speaker 3: Four days rest, four days rest.
[27:55] Speaker 1: That's a five days, four day block and a day's rest.
[27:58] Speaker 3: Now, sometimes you could do two days on one day off,
[28:03] Speaker 3: two days on day off. You can. You can do
[28:05] Speaker 3: that one It depends on what your situation.
[28:08] Speaker 1: What as we get older, well.
[28:09] Speaker 3: You still have to be active, but the evidence only recommends,
[28:14] Speaker 3: like this is the evidence at least two days a
[28:19] Speaker 3: week whole body and training between sixty ninety minutes, and
[28:22] Speaker 3: that's your strength training done right.
[28:23] Speaker 1: So two days we'll just get that right.
[28:25] Speaker 2: So two days you might Monday and Friday. For example,
[28:28] Speaker 2: in a seven day period, in a seven day block,
[28:30] Speaker 2: you'll do a whole body day on Monday, and a
[28:33] Speaker 2: whole body don't choose a mean hobody means everything legs exactly, shoulders, yes, torso, stomach.
[28:40] Speaker 3: Yes, well yeah, core gets loading the wreck work, but
[28:43] Speaker 3: you would do that, you would do a core exercise
[28:45] Speaker 3: for sure.
[28:46] Speaker 2: Yeah, yeah, because I want to come back to core
[28:48] Speaker 2: in a second, and I want to come back to
[28:50] Speaker 2: what type of exercise? What do you mean by a
[28:52] Speaker 2: full body workout? So and we and maybe a tool
[28:57] Speaker 2: about compound exercises.
[28:58] Speaker 3: Definitely compound exercises mainly.
[29:00] Speaker 2: Mainly, so we'll do and we know that we use totals.
[29:05] Speaker 2: That bench press, for example, is a good compound exercise.
[29:08] Speaker 2: What are some of the other compound exercise on this
[29:10] Speaker 2: on this day of full body.
[29:11] Speaker 3: Let pull down see the rail to the back push
[29:16] Speaker 3: up still a good one for the chest, bench press, dumbbell, barbell,
[29:20] Speaker 3: machine bench press, the back seeded cable, road, dumbell road
[29:26] Speaker 3: barbelle row, shoulders, shoulder press up white raight. They're about
[29:29] Speaker 3: the compound exercises legs. Of course, you've got squat leag press, lunges,
[29:34] Speaker 3: step ups, and you can do it a their lift,
[29:37] Speaker 3: which is again very much an all body exercise.
[29:40] Speaker 1: Does it do your arms and shoulders?
[29:42] Speaker 3: No?
[29:43] Speaker 1: Does you do your back?
[29:44] Speaker 3: Does his back does? Yeah? It does that. That initial
[29:46] Speaker 3: pull from the ground will do your your muscles on
[29:49] Speaker 3: your back and of course your lower back is is
[29:52] Speaker 3: exercise a lot as well.
[29:54] Speaker 1: So that's a lot of exercise though.
[29:58] Speaker 3: Well, oh that's that's what you've got to choose from.
[30:01] Speaker 3: I would do all that in one session. So you
[30:04] Speaker 3: might choose one or two for chest one or two
[30:07] Speaker 3: for back one or two for shoulders. You probably do
[30:10] Speaker 3: at least two for legs because they are there are
[30:12] Speaker 3: large muscle group and they are indicated in less mortality
[30:18] Speaker 3: and more functionality. Legs. Legs especially leg strength, which means
[30:22] Speaker 3: if you want to lift to one hundred, not on lift,
[30:25] Speaker 3: you want to be hopefully independent, living to.
[30:27] Speaker 1: One hundred, able to get around.
[30:29] Speaker 3: So legs strength is apart from VR two max. Leg
[30:33] Speaker 3: strength is the second second metric about living longer and
[30:37] Speaker 3: being able to live more independent, more functional.
[30:40] Speaker 2: Yeah, and it's just just on legs. So because like
[30:44] Speaker 2: a squat's pretty hard. I mean like as we get older,
[30:47] Speaker 2: I mean.
[30:48] Speaker 1: When I say it feels like it's going to you're
[30:50] Speaker 1: going to do your back in a.
[30:52] Speaker 3: Barbel back to what you can do just a goblet's
[30:55] Speaker 3: got with a doub bell at front. You can all
[30:57] Speaker 3: dumb bells by the side. You can do a squat machine.
[31:00] Speaker 3: You don't have to do about barbeill back squat. That's
[31:03] Speaker 3: when people think of squat. That's what they want to
[31:05] Speaker 3: think of. But a squat is just squatting out, squatting up.
[31:08] Speaker 3: When I get out of chair, I'm you're doing a squat.
[31:10] Speaker 1: Yeah, it's uh.
[31:12] Speaker 3: And one thing we prescribe in excites disologies is chair
[31:16] Speaker 3: sits up and down.
[31:17] Speaker 1: Up a chair, just standing up, seeing me down chair
[31:20] Speaker 1: and standing up.
[31:20] Speaker 3: And that's at your beginning point. And as you get
[31:23] Speaker 3: better of that, you do more reps. And then when
[31:25] Speaker 3: you do more reps, you get add a bit more
[31:27] Speaker 3: weight and just progress from there.
[31:28] Speaker 2: What about and I know you've you've talked to me
[31:31] Speaker 2: about this in the past, but what about posterior chain?
[31:35] Speaker 3: Why?
[31:36] Speaker 1: And it sees me it's definitely my case. I forget
[31:38] Speaker 1: about it sometimes.
[31:40] Speaker 2: Why do we forget tend to forget about the everything
[31:43] Speaker 2: on the back part of us? And why is everything
[31:45] Speaker 2: on the back part of it is really important? I
[31:46] Speaker 2: don't mean back exercises per se. I'm just put everything
[31:49] Speaker 2: in the posterior chain.
[31:50] Speaker 3: Keeps your posture right. Although all those muscles from the
[31:54] Speaker 3: calves for the hamstrings, the glutes, the erectors of the
[31:57] Speaker 3: back up into the upper back and to the neck,
[31:59] Speaker 3: it just maintains the correct posture and correct posture is
[32:03] Speaker 3: really essential for not just everyday living but also lifting
[32:06] Speaker 3: as well. So the reason we don't because we can't
[32:10] Speaker 3: see it. That's one of the main we see on front.
[32:13] Speaker 3: We look in the mirror, but we're very hard to
[32:15] Speaker 3: look at the back. So that's probably the main reason
[32:17] Speaker 3: we should be targeting everything.
[32:20] Speaker 1: And so what exid is good for the posturior chain?
[32:22] Speaker 3: Okay, so things like a back extension, we get on
[32:25] Speaker 3: the machine and lift your body up. That's going to
[32:27] Speaker 3: get hamstrings and glutes. Of course, car phrases for the
[32:30] Speaker 3: carves or any type of movement, squats, lead, press, and
[32:34] Speaker 3: then you've got your your back movements and.
[32:37] Speaker 1: If you lift, is that good for you?
[32:39] Speaker 3: They're very good. Plus you've change, You've got your your quads,
[32:42] Speaker 3: well they're not possi. You've got your glutes, your lower back,
[32:46] Speaker 3: upper back. So it does work that quite well.
[32:49] Speaker 2: And then why is it as we get older and
[32:52] Speaker 2: we see I see a lot of it, I'm not
[32:54] Speaker 2: Probably I'm suffering from us or probably is that our
[32:57] Speaker 2: glutes seem to be of all the muscles and our
[33:00] Speaker 2: body that seem to reduce or deteriorate the most.
[33:02] Speaker 1: But it seems to be particularly guys. Is our glutes, well, it's.
[33:06] Speaker 3: Pre programmed in our gene program why, I'm not sure.
[33:11] Speaker 3: I have a theory that we're designed to look least
[33:15] Speaker 3: attractive as we get older, so we don't procreate.
[33:18] Speaker 1: So once we're past reproductive age.
[33:20] Speaker 3: Yeah, we don't want the nature doesn't want these damage
[33:24] Speaker 3: spam going into anybodyer, so they make us look less attractive,
[33:27] Speaker 3: so we can't get a mate, so we're not going
[33:29] Speaker 3: to pass it on. That's yep, that's just the theory
[33:31] Speaker 3: of mine.
[33:32] Speaker 2: YEA, give it the young glacer chance exactly. If you
[33:37] Speaker 2: get rid of the old bull, let the young bull
[33:38] Speaker 2: run one world.
[33:40] Speaker 3: So yeah, that's that's I think that's.
[33:43] Speaker 1: Part of looking unattractive is making our glutesilk lean or
[33:47] Speaker 1: soft exactly.
[33:48] Speaker 3: Yeah, but it's used to lose it as well. We
[33:51] Speaker 3: tend to run less when you walk. It's it's mainly hamstrings,
[33:54] Speaker 3: a bit of a bit of glue and carves. The
[33:57] Speaker 3: fast we run, the more gluten and people tend as
[34:01] Speaker 3: you know, we just don't run as much. Or walking
[34:05] Speaker 3: upstairs is another one we probably know.
[34:08] Speaker 1: We take lifts, you take lifts now stairs a.
[34:12] Speaker 3: You have to do. But if you've got the ops
[34:14] Speaker 3: and lift, you're going to take the lift.
[34:15] Speaker 1: Yeah, that's interesting.
[34:16] Speaker 2: So because glutes to me seem to be really important.
[34:20] Speaker 2: I don't know why, and I've been doing more glued
[34:23] Speaker 2: exercises of the over the last six months. But what
[34:27] Speaker 2: are the exercises that we should do to exercise and glutes.
[34:30] Speaker 1: Is it just running?
[34:31] Speaker 3: Sprinting, lunching is ideal? Lunges, step ups both the same thing.
[34:38] Speaker 3: So when we do a one leg of action, body
[34:40] Speaker 3: for whatever reason, activates more glutes than quads. When we
[34:43] Speaker 3: do a two leg action, it activates more quads than glutes.
[34:47] Speaker 3: So right, a squat and leg press very quad dominant,
[34:50] Speaker 3: even though at the glaciery involve, but a lunge will
[34:52] Speaker 3: step up more glute dominant. And it's only in ratio
[34:54] Speaker 3: as it might be sixty forty one way and sixty
[34:57] Speaker 3: forty the other way. But that's the way the body works.
[35:00] Speaker 3: I'm not sure, but that's it is what it is.
[35:02] Speaker 2: So I've seen some people funny, you should talk about
[35:05] Speaker 2: the single leg things. I've seen some people recommending plyometric exercises.
[35:09] Speaker 2: Maybe you can explain what that is because I've seen
[35:11] Speaker 2: guys on one leg, like doing a massive hop on
[35:16] Speaker 2: one leg and then they change over another leg.
[35:18] Speaker 1: Or do you remember like.
[35:21] Speaker 2: Sort of like skipping like running where you lift your
[35:25] Speaker 2: leg up and you skip the next spaed you know,
[35:28] Speaker 2: like like you do it. You see footage training, guys
[35:30] Speaker 2: doing it, footage training.
[35:32] Speaker 3: They good for glutes, absolutely, yeah, they're very, very good.
[35:35] Speaker 3: Any any power movement involves that's the biggest muscle and body.
[35:39] Speaker 3: You're probably the strongest muscling.
[35:41] Speaker 2: Body when it's when it's good. But as we get old,
[35:44] Speaker 2: it seems to be one of the weakest in our body.
[35:47] Speaker 3: So but that plymetrics goes back to that streats reflex. Okay,
[35:52] Speaker 3: the stretch reflex is governed by the rate of the stretch. Okay,
[35:58] Speaker 3: so the speed and all so the force being applied.
[36:01] Speaker 3: So the fast you run and go into a sprint,
[36:05] Speaker 3: there's there's a faster rate of stretch and there's more
[36:08] Speaker 3: force being applied, so we get more activation. And that's
[36:11] Speaker 3: where piometrics has its advantage.
[36:14] Speaker 2: So would you recommend, say someone you know how old
[36:17] Speaker 2: and but would you reckonize men someone like me that
[36:19] Speaker 2: I go and do some I do some sprints and
[36:21] Speaker 2: other words run as fasts.
[36:22] Speaker 1: I can absolutely yes.
[36:23] Speaker 3: It doesn't have to start off start off twenty meters
[36:27] Speaker 3: and work up out the time you have to do
[36:29] Speaker 3: a hundred meters sprints, but I've read sort of thirty
[36:32] Speaker 3: to forty meters is planning to get that activation going,
[36:35] Speaker 3: get those goods going.
[36:36] Speaker 2: And what do you say, like you maybe once a
[36:38] Speaker 2: week just go out and do ten fifty meters sprints
[36:41] Speaker 2: or something.
[36:42] Speaker 3: It started once week, but probably maybe you getting twice
[36:45] Speaker 3: a week. Twice a week. It seems to be the
[36:47] Speaker 3: magic number of getting some good results for a lot
[36:50] Speaker 3: of things.
[36:51] Speaker 2: Because and that sort of brings me on to VIA
[36:52] Speaker 2: j max and as you said earlier, to Max's is
[36:55] Speaker 2: one of the markers, one of the.
[36:58] Speaker 3: It is the physical stronger marker of longevity.
[37:01] Speaker 1: Longevity, yeah, from all causes of.
[37:06] Speaker 3: Death.
[37:08] Speaker 1: Maybe you can explain the importance of VIA two max
[37:11] Speaker 1: And what does it mean?
[37:12] Speaker 3: Okay, it just means the biddity of the body to
[37:14] Speaker 3: uptake and process oxygen. And we need oxygen every cell
[37:18] Speaker 3: in these octiongens. So the more oxygen we can uptake
[37:21] Speaker 3: in the body, that the better our cells are literally
[37:24] Speaker 3: fed with that oxygen.
[37:26] Speaker 1: So it just so therefore, as an indicator of the
[37:28] Speaker 1: healthiness of our cells.
[37:30] Speaker 3: Absolutely yes.
[37:32] Speaker 2: So if our cells are let's call it damaged or
[37:35] Speaker 2: whatever their efficiency in terms of uptake of oxygen, it
[37:40] Speaker 2: might be as good and that will show up in
[37:41] Speaker 2: a test.
[37:41] Speaker 3: Exactly so that the organ ell which is we have
[37:46] Speaker 3: organs in our body sells our organelles the same thing.
[37:48] Speaker 3: But the mitochondria in our cells are the ones that
[37:51] Speaker 3: utilize the oxygen, and you can train them, train the
[37:55] Speaker 3: body to increase more of those within the cells or inactive,
[37:58] Speaker 3: they tend to diminish and sell too. So that that's
[38:01] Speaker 3: how powerhouse. That's that powers those mitochondure powered the body
[38:06] Speaker 3: with oxygen, so that's what you want to feed.
[38:08] Speaker 2: So and therefore, if your VIO two max is not
[38:12] Speaker 2: sort in the in the range average range for an
[38:15] Speaker 2: age group, for example, it might indicate that you're got
[38:21] Speaker 2: potentially DNA change occurring in your cells, or something could
[38:25] Speaker 2: be going on in your cells. It means your body
[38:27] Speaker 2: is not able to take up of an ox opygen,
[38:29] Speaker 2: could be some indication of something exactly just deterioration, degeration,
[38:34] Speaker 2: get me.
[38:35] Speaker 3: If you're not using those and under body goes well,
[38:37] Speaker 3: you're not using it. I'll just well, I won't produce anymore.
[38:41] Speaker 3: I just well have a time that they're going to
[38:45] Speaker 3: age as well.
[38:46] Speaker 1: So because they via to max, you know, because you're
[38:49] Speaker 1: not haveing a conversation about this. But like I try
[38:51] Speaker 1: my best to maintain my view to max at a
[38:53] Speaker 1: certain level.
[38:54] Speaker 2: And what it requires me to do is a certain
[38:58] Speaker 2: type of xis my cases, running and sometimes rowing, but
[39:02] Speaker 2: mostly running. And you told me something very interesting the
[39:05] Speaker 2: other day about boxing, about hard light, using the arms.
[39:10] Speaker 2: We'll come back to that in a moment, but let's
[39:12] Speaker 2: say so I have been trying much war with my
[39:16] Speaker 2: bigger muscles which are further away from my heart.
[39:19] Speaker 1: And in terms of trying to maintain my.
[39:22] Speaker 2: VIA two max, you know, I think the wall some
[39:25] Speaker 2: people say, do a whole lot of Zone two and three,
[39:28] Speaker 2: that is, you know, running where in my case, the
[39:31] Speaker 2: heart race somewhere between one hundred and twenty hundred and thirty.
[39:34] Speaker 2: Try to do one hundred and fifty minutes a week
[39:37] Speaker 2: of that other people, and then maybe once we do
[39:40] Speaker 2: a VIA two max a day where you do sprint,
[39:44] Speaker 2: do something flat out for three or four minutes, have
[39:46] Speaker 2: a three or four minute rest, and do that four
[39:48] Speaker 2: times for a given sake. Then other people say, no,
[39:52] Speaker 2: you don't need to worry about all that zone two
[39:54] Speaker 2: to three and stuff mark twice a week or three
[39:57] Speaker 2: times a week, go and run on the running matree
[40:00] Speaker 2: if you want ten to one hundred's flight out, give
[40:04] Speaker 2: yourself a minute rest in between.
[40:07] Speaker 1: What's the deal? I mean, it's confusing.
[40:09] Speaker 3: I don't know. They're all very similar, but the last
[40:13] Speaker 3: scenario explained is probably the best one because the spikes
[40:16] Speaker 3: are that heart rate spikes. The more compounds our body
[40:20] Speaker 3: releases to regenerate, it also releases something very important called
[40:24] Speaker 3: BDNF brain derived neuro traffic factor, which promotes new aplasticity,
[40:30] Speaker 3: encourage the growth of new brain cells, helps the ones
[40:34] Speaker 3: that do sition there communicate better. It's a wonderful compound,
[40:39] Speaker 3: but it's only activated to high intensity aerobic training or
[40:43] Speaker 3: high intensity strength training.
[40:44] Speaker 2: It's very interesting you should say that because a good
[40:46] Speaker 2: friend of mine who's a professor, a medical professor, his
[40:51] Speaker 2: dad died from dementia. And his father is a professor's
[40:54] Speaker 2: well known professor at Sin Vincent's, but died at eighty
[40:57] Speaker 2: one from dementia. And I said to this individual, the
[41:00] Speaker 2: son who and I said, mate, are you worried about
[41:04] Speaker 2: what happened to your dad for yourself in terms of
[41:07] Speaker 2: genetic concerns, and therefore, would you have a genetic test
[41:11] Speaker 2: for propensity to get dementia?
[41:12] Speaker 1: He said no, I wouldn't.
[41:15] Speaker 2: Bear in mind he's a scientist, and he said to me,
[41:17] Speaker 2: I said, why not? He said, because I know, even
[41:19] Speaker 2: if I find I have the genetics for dementia, the
[41:22] Speaker 2: only solution for that is high intensity exercise to stimulate
[41:27] Speaker 2: the brain. And he said, so therefore, I'm also just
[41:29] Speaker 2: do a high intensity exercise anyway, it's good for me.
[41:32] Speaker 3: They're not autopsies on people and found out these people
[41:36] Speaker 3: have dementia. But because I have done the exercise, the
[41:39] Speaker 3: other parts of the brain has grown and is functioning
[41:43] Speaker 3: doing the function of those dementia cells. So these people
[41:47] Speaker 3: that walk around with dementia clinically but functioning quite normally,
[41:53] Speaker 3: it's only when they did have an autops and I
[41:55] Speaker 3: realized that they did have dementia. So so that high
[41:58] Speaker 3: intensive exercise can change change your life.
[42:01] Speaker 2: Okay, so we're trying to live longer and not die
[42:06] Speaker 2: from things like dementia, et cetera. Brain brain relate to disease,
[42:09] Speaker 2: as if we try to keep our brain full of
[42:12] Speaker 2: oxygen and nutrition, and high intensity exercise helps you do
[42:16] Speaker 2: that to a high intensity exercise, and we're doing that
[42:19] Speaker 2: two or three times a week, but at the same time,
[42:22] Speaker 2: we're trying to maintain muscle mass and strength, and we're
[42:27] Speaker 2: training twice a week for that.
[42:29] Speaker 1: One of the things I've noticed is the better.
[42:31] Speaker 2: My VIA two max is, the less weight I can
[42:34] Speaker 2: keep on, the less muscle weight don't keep on.
[42:36] Speaker 3: Because that's the training that is so true. That's that's
[42:39] Speaker 3: why you've got when you do your strength training, you've
[42:41] Speaker 3: got to give it a go, right, You've got to
[42:44] Speaker 3: push to make your body, force your body to adapt
[42:46] Speaker 3: to that just going through the motions is if you're
[42:48] Speaker 3: doing especially you're doing a lot of VIA two max training,
[42:51] Speaker 3: we're trying to get max up there at opposite of
[42:55] Speaker 3: the poles. Yeah, so you've got to really push those
[42:58] Speaker 3: weights to maintain that muscle mass.
[43:00] Speaker 2: And so but then you sort of run risk of
[43:05] Speaker 2: basically exhausting yourself. So that brings me to the last
[43:10] Speaker 2: part of this conversation is food and or nutrition probably
[43:15] Speaker 2: better put, how what role does nutrition play in one
[43:22] Speaker 2: maintaining weight or muscle mass. I don't want I don't
[43:24] Speaker 2: want to maintain that. I don't want to maintain muscle
[43:26] Speaker 2: mass and strength. But at the same time, I want
[43:29] Speaker 2: to make sure, let's call it optimize my Voto max
[43:32] Speaker 2: for the very reason as you just mentioned brain heart health,
[43:36] Speaker 2: et cetera, lung health.
[43:37] Speaker 1: What does nutrition look like? How do you get this
[43:39] Speaker 1: balance right so you know it's putting fat on?
[43:42] Speaker 3: Well, that's that's experience, and it's just basically you start
[43:47] Speaker 3: off with a food plan. You're inting it. What's what
[43:51] Speaker 3: your weight does? Your body weight does or do you
[43:53] Speaker 3: want to do like a I just I use a
[43:55] Speaker 3: WETE measurement for my clients.
[43:56] Speaker 2: Now you haven't got an ounce of your you're like,
[43:58] Speaker 2: this guy's abs are amazingly crazy.
[44:02] Speaker 3: But use a weights measureing because that'll tell you if
[44:05] Speaker 3: you are putting on a bit of body fat and
[44:07] Speaker 3: if that weights measurement is slowly going up just produced
[44:10] Speaker 3: thood a little bit, maybe by ten percent across the board.
[44:14] Speaker 3: If the weights men is going down, which is if
[44:17] Speaker 3: that's your goal, that's good. But if your lean and
[44:19] Speaker 3: it's going down and your body weight's going down, that's
[44:21] Speaker 3: not a good sign. You've got to increase it. So
[44:24] Speaker 3: a balance side. The CSIROL has a very good diet
[44:27] Speaker 3: plan at the moment, very balanced. But as we get older,
[44:30] Speaker 3: our ability to protest protein is diminished, so we need
[44:36] Speaker 3: an older person needs extra protein for that, and they
[44:39] Speaker 3: recommend between one point two to one point six grams
[44:43] Speaker 3: of protein per day per kiler body weight.
[44:46] Speaker 1: Right, but that's lean muscle body weight.
[44:48] Speaker 2: So let give for you if you're a one hundred
[44:49] Speaker 2: and eighty kilos and ninety if that's fat, yeah, you
[44:53] Speaker 2: use Yeah, it's just it's just your lean body weight.
[44:56] Speaker 3: But that's assuming an average average person of average Yeah. Anyway, no,
[45:01] Speaker 3: no way.
[45:01] Speaker 1: And what about these.
[45:04] Speaker 2: Processes where people sort of go on these six eight
[45:07] Speaker 2: sixteen diets in other words, say fast for sixteen hours
[45:10] Speaker 2: and eight for eight hours.
[45:12] Speaker 1: Is it okay to jam.
[45:15] Speaker 2: That amount of protein and obviously new carbs into that
[45:18] Speaker 2: period if you're trying to maintain body mass.
[45:22] Speaker 3: Protein is okay? The biggest guys on planeted, the big
[45:25] Speaker 3: body builders. They between five and seven times a day.
[45:29] Speaker 3: They spread their energy in their protein across those meals,
[45:32] Speaker 3: so the body can process those nutunes more efficiently, having
[45:35] Speaker 3: big meals at once logic, right, that's hard for the
[45:39] Speaker 3: body to process all that and the right way all
[45:42] Speaker 3: at once. So the more you spread it out, these
[45:45] Speaker 3: are just for the body to utilize those instruments.
[45:47] Speaker 2: So in other words, if you're trying to get lean,
[45:51] Speaker 2: because you might be going to wait, maybe it's a
[45:53] Speaker 2: good ideaity go on one of these intermittent vasts. But
[45:56] Speaker 2: when you get to the point where you want to
[45:58] Speaker 2: sit wait wise, and if you're trying to do VIA
[46:01] Speaker 2: two max and trying to do weights as well, on
[46:04] Speaker 2: the sort of you know, on the sort of the
[46:08] Speaker 2: cadence that you just talked about, you know, maybe two
[46:11] Speaker 2: days a week on VIA two max stuff, maybe three
[46:13] Speaker 2: days a week and two full body workouts twice a week.
[46:18] Speaker 3: So there's your training is not that extensive. Yeah, you
[46:21] Speaker 3: know it's really hard. So the carvery is treading be
[46:24] Speaker 3: too bad? You're not you're not going doing endurance stuff.
[46:28] Speaker 3: You're hitting it hard and resting.
[46:30] Speaker 1: So but how quickly after that should I eat?
[46:32] Speaker 3: Oh? Ideally straight away? Okay, that's when your body is
[46:36] Speaker 3: there's a two hour window that your body will really
[46:39] Speaker 3: absorb the nutrients more quickly after exercise. So if you
[46:42] Speaker 3: get something in then and then trying again. Just try
[46:45] Speaker 3: and spread it out as much as you can. Three
[46:47] Speaker 3: meals a day is good, Four meals is better. Five
[46:50] Speaker 3: meals is even better than four if you can spread
[46:52] Speaker 3: out those entrance over that time.
[46:54] Speaker 2: And what about protein powders, so like, given our bodies
[46:58] Speaker 2: less efficient in cony earning MI steak and the protein
[47:02] Speaker 2: that we need, or do themino acids we need, where's.
[47:07] Speaker 3: Whole filled whole political whole foods like steak eggs, eggs
[47:12] Speaker 3: are better. It's there, it's what is designed to process.
[47:16] Speaker 3: Protein powders are good if you're in a pinch, Okay,
[47:18] Speaker 3: you can't get a meal a prodin shake, which is
[47:22] Speaker 3: they're all derived. Most proadin sauces are now derived from
[47:26] Speaker 3: from milk way protein. And there's an interesting story about too.
[47:30] Speaker 3: I don't think we want to know about that one.
[47:31] Speaker 3: But back when I first started training, there was no
[47:35] Speaker 3: praating about as whatsoever. But when the prod powdered first
[47:38] Speaker 3: came in, there was caseine protein. Milk is made.
[47:41] Speaker 1: That's cottage cheese.
[47:43] Speaker 3: Milk is made of eighty percent casein protein twenty percent
[47:47] Speaker 3: way protein. When they make cheese, any cheese, the way
[47:50] Speaker 3: which contains the lactase with the sugar in the milk,
[47:54] Speaker 3: and the way protein is casticide, and you're left with
[47:57] Speaker 3: the casine protein and the fat. Take the fat away.
[48:00] Speaker 3: You've got just got casine protein. Now, they were using
[48:04] Speaker 3: the way the cast off to feed the pigs. Okay,
[48:07] Speaker 3: the way, the way, the way and the and the uh.
[48:12] Speaker 3: But someone recognized that pigs are very close extremely class
[48:16] Speaker 3: sized and physiology you know that they are the closest animal.
[48:20] Speaker 3: But these pigs are growing it and alarming rate, and
[48:22] Speaker 3: that some smarty figured that what's what's in it? When
[48:26] Speaker 3: he's tested the way, he realized the protein quality was exceptional. See,
[48:31] Speaker 3: they have a waste product you buy as cheap as chips,
[48:34] Speaker 3: but convert it into a protein stup on that you
[48:37] Speaker 3: can sell for a really good markup. Now most premium
[48:42] Speaker 3: part is away protein. When I was younger, it was
[48:44] Speaker 3: all more casine protein. So there's a but it's it's
[48:48] Speaker 3: still a in a pinch. It's a good way to
[48:50] Speaker 3: do it. But if you can have whole foods, whole
[48:52] Speaker 3: foods are always better, So.
[48:53] Speaker 1: You better off having the pottage cheese.
[48:55] Speaker 3: Scottage sees, I'm a cottage cheese stand.
[48:59] Speaker 2: I know that, and I've seen guys gyms having like
[49:04] Speaker 2: fourteen eggs board eggs in a day. Like it seems
[49:09] Speaker 2: to me that if you want to maintain a big
[49:12] Speaker 2: muscular build, you have to actually consume.
[49:14] Speaker 1: A lot, a lot, a lot. That's true, and as
[49:17] Speaker 1: we get older it's just too hard.
[49:19] Speaker 3: It is well, it's it's called the anorextra of aging,
[49:21] Speaker 3: and the appetite goes. Now. I know, my appetite is
[49:24] Speaker 3: not what it used to be. I struggle sometimes to
[49:27] Speaker 3: have a what what used to be just a normal meal,
[49:29] Speaker 3: and just a normal meal like a can light to
[49:32] Speaker 3: the pub. By the time I finished that, I'm full.
[49:35] Speaker 1: Yeah, I go to sleep.
[49:36] Speaker 3: Yeah. Back in the day, it was like give me
[49:38] Speaker 3: another one and that's it. It's hard.
[49:41] Speaker 2: And the finally I want to talk to you about
[49:42] Speaker 2: as I was, we often hear about what they call
[49:46] Speaker 2: sin or cycopedia or just cycopedia, which is like a
[49:50] Speaker 2: natural wasting of your muscle.
[49:53] Speaker 3: What use it all? Is it? Yeah?
[49:54] Speaker 1: Little use it?
[49:55] Speaker 2: And it seems to me like as we age beyond
[50:01] Speaker 2: a certain age, maybe sixty sort of thing, we have
[50:06] Speaker 2: less appetite, like you just said, because we've got less appetite,
[50:10] Speaker 2: we tend to train less, and we have less strength,
[50:13] Speaker 2: and because we have less strength, we have less muscle,
[50:16] Speaker 2: and therefore we can't lift the same weights. And then
[50:19] Speaker 2: we things start to diminish in terms of you weight
[50:23] Speaker 2: your muscles. And then because you don't have as much muscle,
[50:26] Speaker 2: you have less uptight because you don't need as much food,
[50:29] Speaker 2: and it's sort of sort of builds on itself.
[50:32] Speaker 3: It's a spile downward, spy downward.
[50:34] Speaker 2: And maybe you get explained with cyclopoeda is and when
[50:39] Speaker 2: how does someone know that they are in that cycopenia cycle.
[50:43] Speaker 3: Well, the best weight to it is a dexas scan. Okay,
[50:48] Speaker 3: I stay on a couple of dexiscame clean. I remember it.
[50:51] Speaker 3: But the especially with the modern software, they can they'll
[50:55] Speaker 3: have a they'll give you a BoNT edgity score, a
[50:58] Speaker 3: muscle mass score, at a arkipenia.
[51:00] Speaker 1: Score, that tycopenia score.
[51:02] Speaker 3: Well, yeah, and so they will tell you how if
[51:05] Speaker 3: you are close or have tycupenia.
[51:08] Speaker 1: It's about hundred and fifty bucks or something. They're not
[51:10] Speaker 1: that expensive.
[51:10] Speaker 3: Yeah, well, I think less than that now. I think
[51:12] Speaker 3: you're just to scant itself around maybe ninety dollars.
[51:15] Speaker 2: And it takes about five minutes. Yeah, you just laying
[51:18] Speaker 2: on a plank sort of thing that goes up and
[51:20] Speaker 2: down and it looks at you.
[51:22] Speaker 3: They use X rays, but very mild X rays. The
[51:26] Speaker 3: amount of radiation you get on one scan is equivalent
[51:30] Speaker 3: to living one day on Earth. And we're exposed to radiation,
[51:33] Speaker 3: if that right. That's we're getting radiated through the game
[51:37] Speaker 3: ration from the sun. So we're always under some type
[51:41] Speaker 3: of stress through that, but it's not it's not dangerous.
[51:43] Speaker 2: And would you recommend that people get one of these,
[51:46] Speaker 2: Let's say once you just just to so you've got
[51:49] Speaker 2: a baseline.
[51:49] Speaker 3: Absolutely, get a baseline and then see you can see
[51:52] Speaker 3: what your training effect or what effect your training is
[51:55] Speaker 3: having on your body, on your your muscle mass, on
[51:57] Speaker 3: your body fat, on your bone density. We have met
[51:59] Speaker 3: some bone That's what strength raining really does is increase
[52:03] Speaker 3: your bon density. And the piometric exercises you mentioned is better.
[52:07] Speaker 3: There's more stress being placed on the bones and therefore
[52:10] Speaker 3: they get stronger.
[52:11] Speaker 2: So you might explain that though, why does your bone
[52:13] Speaker 2: get stronger or why is your body racked that way
[52:15] Speaker 2: when it when it feels stress.
[52:18] Speaker 3: Oh, piometrics Okay, it's it's anything. We respond to stress
[52:24] Speaker 3: by our muscles upon the stress by getting bigger and stronger.
[52:28] Speaker 3: Same same to our bones. So by primetrics, there's always
[52:32] Speaker 3: a some type of jumping involved. Force equens mass times acceleration.
[52:37] Speaker 3: That that gravity, which is nine point eight one meters
[52:41] Speaker 3: per second squared. You're getting a lot of force being
[52:43] Speaker 3: applied to man or a lot of force compared to normal.
[52:46] Speaker 3: So the bone will respond by getting stronger.
[52:48] Speaker 1: And does it require you to have a certain diet though,
[52:51] Speaker 1: like calcium for example.
[52:52] Speaker 3: Absolutely win calcium. Yes, yeah, cottage cheese coming in, but
[52:56] Speaker 3: then cheese, milk and really dairy is our main source
[53:01] Speaker 3: of calcium. There's there's a group out there that's this
[53:05] Speaker 3: with their I don't know why because there's no evidence for.
[53:07] Speaker 2: It, but it's hard to replace it too. But with
[53:10] Speaker 2: something else. It's hard to find something else that delivers
[53:12] Speaker 2: the same amount of calcium that.
[53:13] Speaker 3: You know, if you get some of that, you get
[53:15] Speaker 3: oat milk. The oat milk is fortified with extra calcium
[53:18] Speaker 3: to make it. Yeah, yeah, I did a lot of
[53:21] Speaker 3: fortified products with calcium because just the health industry, the
[53:26] Speaker 3: government knows that we need bone density. So a lot
[53:29] Speaker 3: of foods are fortified by law to get that calcium.
[53:32] Speaker 2: In there, especially if it's a sort of a so
[53:35] Speaker 2: called milk replacement exactly. So then it DeFore makes sense
[53:38] Speaker 2: that you can if.
[53:39] Speaker 1: You don't want to have kalsimic for whatever reason. It
[53:41] Speaker 1: could be some sort of ethical reason.
[53:43] Speaker 2: You if you have oat milk, just check if it's
[53:45] Speaker 2: fortified with calcium to make sure you're getting your you know,
[53:48] Speaker 2: you recommend a daily allowance that sort of thing, and
[53:51] Speaker 2: its sense.
[53:51] Speaker 3: The recomend day announce is recently high, so you've got
[53:53] Speaker 3: to you've got to make an effort.
[53:55] Speaker 1: Oh yes, so it's not a coffee.
[53:56] Speaker 3: No, no, it's not a coffee. It's it's like three
[53:59] Speaker 3: to four serves of say three to four big glasses
[54:04] Speaker 3: of milk equivalent to So there's go get jogs are
[54:07] Speaker 3: a way to get it because great for your gut
[54:09] Speaker 3: health as well. Yeah, yogurt cheese or coddy left at
[54:12] Speaker 3: cottage cheese the your main sources.
[54:15] Speaker 2: And just after a training session two, I just wanted
[54:18] Speaker 2: to cover this one. I know they have a drink
[54:21] Speaker 2: named after you at the gym, but how important is
[54:24] Speaker 2: it for us to get glucose into our system.
[54:29] Speaker 3: After the workout again, that two hour window is when
[54:32] Speaker 3: the body will absorb those nutrients better than not. So
[54:36] Speaker 3: as soon as this training, get your protein in, get
[54:39] Speaker 3: your carbs in, and the body will suck them up
[54:42] Speaker 3: into the muscles, into the liver.
[54:43] Speaker 2: Where to go again, because it's not just mad, it's
[54:46] Speaker 2: about carbs too, because if you're training hard.
[54:49] Speaker 3: You need carps. You carves is our body's preferred source
[54:52] Speaker 3: of energy, preferred sauce, and they're cheap and easy to eat.
[54:57] Speaker 2: So why not have your cards and maybe you could
[55:01] Speaker 2: just close off on this. But kitogenic diets where there's
[55:07] Speaker 2: no carbs and we are relying on energy source to
[55:11] Speaker 2: be fat driven from oils and fat or fats just
[55:14] Speaker 2: generally speaking, from whatever source.
[55:18] Speaker 1: How do you think that compares to as sort of
[55:19] Speaker 1: just more balanced diet.
[55:21] Speaker 3: It's not as good. And ever there's evans out there
[55:24] Speaker 3: that system that's good. I mean, it's just as long
[55:27] Speaker 3: as you're getting your nutrients in, but you won't be
[55:30] Speaker 3: as efficient, your training won't be good. We need carbs
[55:33] Speaker 3: for training. You look at go to the as website.
[55:37] Speaker 1: They're in the athletes that as Austra Shoes sport.
[55:41] Speaker 3: They've got food plans of diets recommended for all these different.
[55:44] Speaker 1: Types of scientists have worked out, and carbs are the.
[55:48] Speaker 3: Main utent because it's energy sixty to seventy spin of
[55:54] Speaker 3: our energy we used just to stay alive. Right, if
[55:57] Speaker 3: you just laid in bed all day and did nothing,
[56:00] Speaker 3: still be burning a lot of energy, right, And that's interesting.
[56:03] Speaker 2: You go to those decks of places and they do
[56:05] Speaker 2: what they call a metabolic rate test where you just sit.
[56:09] Speaker 1: They put this thing and they.
[56:10] Speaker 2: Measure it through oxygen and carbon dioxide, all that sort
[56:13] Speaker 2: of stuff and how they do the measure, but it
[56:15] Speaker 2: tells you at rest, how many calories you burn? I
[56:18] Speaker 2: think I was doing twenty one hundred, twenty one hundred
[56:21] Speaker 2: calories doing.
[56:22] Speaker 3: Nothing exactly if you lay in bed, lay you're still
[56:24] Speaker 3: going to.
[56:24] Speaker 1: Burst my heart, my lungs, things that my body's.
[56:27] Speaker 3: Usual percenter of your glucosecoes, your brain. So in a
[56:31] Speaker 3: kudo diet, you're going to be you ight, you're thinking
[56:33] Speaker 3: a sharp believe me might happened?
[56:36] Speaker 2: So because so just to exist in need twenty one
[56:39] Speaker 2: hundred calories just to exist without any activity. What's the
[56:42] Speaker 2: correct And then you.
[56:43] Speaker 1: Can build some assumptions.
[56:44] Speaker 2: Around what a training session might burn in calories, and
[56:46] Speaker 2: you might make the assumption burns five hundred and six hundred.
[56:49] Speaker 1: That's a pretty good workout, you know, it's a pretty
[56:52] Speaker 1: hectic workout actually, Or.
[56:53] Speaker 2: If you wore for an hour and a half, you
[56:54] Speaker 2: might burn another five hundred calories, But that means you've
[56:57] Speaker 2: got to put that five hundred calories in otherwise it's
[56:58] Speaker 2: going to chew it out of your body exactly. So
[57:00] Speaker 2: is it possible then that if you don't have a
[57:03] Speaker 2: lot of weight on you, that the extra exercise of
[57:06] Speaker 2: to it aunty muscles.
[57:07] Speaker 3: Absolutely, That's that's what's happened to me a lot too,
[57:11] Speaker 3: except I you know, so I've got yeah, I've got abs,
[57:14] Speaker 3: but I have trouble maintaining my body weight. It's just
[57:18] Speaker 3: my metal bike grave is still quote my job's reasonably active.
[57:23] Speaker 3: But and what's of walking? What's of lifting up little things?
[57:27] Speaker 3: But yeah, you've got to it will tour, It will
[57:29] Speaker 3: use muscle tissue, especially if okay, what we both have,
[57:34] Speaker 3: of course we train, that's not our natural genetic program muscle.
[57:37] Speaker 3: We'd be skinnier, we'd have we'd have left muscle. So
[57:40] Speaker 3: the body sees that muscle. It's not in the genery program.
[57:42] Speaker 3: We can use that, we don't you don't really need it.
[57:45] Speaker 3: We can use that for energy because that's that's going
[57:47] Speaker 3: to make.
[57:48] Speaker 1: Into the muscle in the muscle as well.
[57:50] Speaker 2: Yeah, yeah, So so it's all very finely balanced all this,
[57:54] Speaker 2: you know, like especially as we get older, you know,
[57:57] Speaker 2: we don't want overtrain, but we don't want to undertrain.
[58:00] Speaker 2: We're sort of trying to find that. We don't want overreat,
[58:02] Speaker 2: we don't want to underreat. There are certain types of
[58:05] Speaker 2: things we must consume enough of.
[58:07] Speaker 1: There's a certain.
[58:08] Speaker 2: Amount of sleep we must get. There's a number of
[58:10] Speaker 2: training sessions we must put into a week. We don't
[58:12] Speaker 2: want to over do too much Vio two max, but
[58:14] Speaker 2: we don't on the same hand, we don't want to
[58:16] Speaker 2: do too much like muscle work. There's this sort of
[58:19] Speaker 2: goldilocks position we're trying to find all the time, and
[58:22] Speaker 2: that goldilocks position for ten years ago is probably not
[58:24] Speaker 2: the same goldilocks position today, which may be the same
[58:26] Speaker 2: gold and exposition for ten years hence, Yes, So how
[58:30] Speaker 2: do people get on top of this as it Just.
[58:33] Speaker 3: Do your best, Just do your best and try and
[58:36] Speaker 3: again if you try and minitor like monitoring is a
[58:38] Speaker 3: good part of it. Doing a regular DEXA. I reckon
[58:41] Speaker 3: you should do a Vio two maxcess. I reckon you
[58:43] Speaker 3: surprise yourself. Yeah, you're going to be in the top
[58:45] Speaker 3: one percent of believe me. Yeah, and I made the
[58:49] Speaker 3: top two percent with my condition. I say, I know
[58:54] Speaker 3: you're going to be far superior to that.
[58:56] Speaker 2: I should do a Vio two max, probably one, because
[58:58] Speaker 2: we've done one before I was injured, and but but
[59:02] Speaker 2: I have none one for better year or so, maybe
[59:04] Speaker 2: two years. But but but what I have noticed so
[59:08] Speaker 2: is I've lost a lot of muscle compared when I
[59:10] Speaker 2: was training with you, Like I've lost ten kilos.
[59:12] Speaker 3: But that's for your VIO two max, which is measured
[59:15] Speaker 3: amount of oxygen you consume per kilo of body weight. Yeah,
[59:18] Speaker 3: that's mustle If you did the same if you but
[59:21] Speaker 3: if you did the same results you do it last time,
[59:23] Speaker 3: your VIA two max is going to increase.
[59:25] Speaker 2: Yeah, because you have less muscle to you yeah from Yeah,
[59:29] Speaker 2: that makes sense to me. Yeah, so you can you
[59:32] Speaker 2: can sort of manipulate VIDO two max to some extent
[59:35] Speaker 2: if you're really lean, Yes, and you training enough. But
[59:38] Speaker 2: you've got to train enough. But you've got to be
[59:39] Speaker 2: really lean too, because if we're a big you know,
[59:41] Speaker 2: like some of the guys you see the gym with
[59:42] Speaker 2: some of the guys you train, the big guys, they
[59:45] Speaker 2: probably have pretty average Video two max because the amount
[59:48] Speaker 2: of muscle they carry average.
[59:50] Speaker 3: Back when I was did by sports SI, you know,
[59:52] Speaker 3: I was in my mid thirties and I was I
[59:54] Speaker 3: was doing a bit of a ravy work, a lot
[59:55] Speaker 3: of stairs. I did a VIA two max on the bike,
[59:59] Speaker 3: a salute scores without an elite cyclist, elite cyclist, but
[1:00:04] Speaker 3: because I waited one hundred and ten kilos, my real
[1:00:07] Speaker 3: score is pretty average.
[1:00:10] Speaker 1: Your score relative to you to me?
[1:00:12] Speaker 3: Yeah? Was that even though the absolute oxygen.
[1:00:14] Speaker 2: Collusion amount of or the what diage you can actually
[1:00:18] Speaker 2: out what is output is equal to elite cyclist.
[1:00:22] Speaker 1: Whereas but when you look at VIA two max, the
[1:00:25] Speaker 1: amount of oxygen your muscles can.
[1:00:28] Speaker 3: Push through bodyweight.
[1:00:29] Speaker 2: Yeah, because you've got a lot more cells, exactly a
[1:00:32] Speaker 2: lot more muscle cells. Has this been fantastic, mate? I mean,
[1:00:35] Speaker 2: I've been wanting to get you on for ages.
[1:00:38] Speaker 3: We should leave with longevity. The old assume that you
[1:00:43] Speaker 3: lived was a woman called Jean Clement. She was French woman.
[1:00:48] Speaker 3: She lived one hundred and twenty two. Right before that,
[1:00:51] Speaker 3: nobody at reached one hundred and twenty So when she
[1:00:54] Speaker 3: broke the record at one hundred and nine een years whatever,
[1:00:56] Speaker 3: they interviewed her and said, okay, what's what's the secret
[1:00:59] Speaker 3: to your intevity? And her response was a penis. You
[1:01:04] Speaker 3: you have to be happy, you have to have a
[1:01:06] Speaker 3: penis in your life.
[1:01:09] Speaker 1: Boom boom, that's good night.

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