 Our next caller is Sandy from Florida. Hey, Sandy, how can we help you? Hey, Sal, how are you? Good. Good. Hey, so I have kind of a two-parter question. I'm currently running the MAPS aesthetic program. And my question is on the focus days. If I'm going to build my legs more, should I do it on more than one focus day? Yeah, you could definitely do that. You could definitely do all the focus days specific to one or two body parts to add more volume to your workouts. But here's the other thing, too. A lot of times, and we hear sometimes we get this from women, well, they'll follow MAPS aesthetic or MAPS anabolic, and they'll say more upper body work than lower body work. And here's why we've seen that way with certain programs. If you're doing X amount of volume per muscle group, then when you look at the upper body, you have biceps, triceps, shoulders, chest, and back. With the lower body, you have quad ham and glutes. So that's three body parts. So the reality is the volume is equivalent. It's just that there's fewer muscle groups in the lower body. I mean, even if you add calves, you still have less. So consider that as well. Because what I have seen from people is that they feel like, oh, I got to do more volume. They add more volume without following the program, believing that it's going to get them there faster. It's all about the effective dose. And the effective dose is, it's perfect, right? More than that, you get there slower. Less than that, you get there slower. But again, MAPS aesthetic includes focus session days that allows you to add volume to whatever body parts that you want to train. I mean, if legs are your focus, I also like making one day a quad day, one day a ham day, or do one that's true. So you don't have to necessarily do a full leg routine on both focus days. One focus day could be dedicated to more towards the posterior chain than one all the front, right? So you could do, you could split it like that. I love to do that if that's your main focus. But definitely, if that's your main focus, I think you said, I think I saw that you would back or buys you're doing on the other one. So I would go all, if legs are the main thing you're trying to bring up, make that the centerpiece of those focus days. And then how you split them, split it up is up to you. You can either do all glute, hamstring, and quads on both days, or you can go hamstring work all, hamstring and glutes all in one day, and then all quad work on the other day, which would be phenomenal too. And my other question is, I used to do lots of cardio. I was high intensity. I messed up my metabolism. I've slowed it down a lot. So I've cut down my cardio to three times a week. So I'm doing cardio only on the three focus days a week. I do it first thing in the morning, fasted, and then at lunchtime, I'll do my focus. So if Billy in developing the legs is a main focus, I definitely wouldn't be doing any sort of high intensity cardio in the morning. So hopefully the cardio you're talking about is steady state or walking. So that would be more. Yeah. If you walking on the foundation days and then on the focus days, I'll just do the elliptical or on Saturdays, I'll just do like a two minute run, one minute walk up to like 30 minutes. Okay. Well, that works. And consider, look, you said you overdid cardio before. I mean, you're doing an okay amount of cardio now. Again, there's nothing wrong with it if you love it. But if your intention with the cardio is to, I got to do more of it to get leaner. All right. Well, then you're, yeah, that approach isn't really that effective. If it's all about that, then really it's about your food intake and your resistance training. I mean, in MAPS aesthetic, because of the focus days, you're going to be lifting weights five or six days a week. So you're working out quite a bit. You would also be also, it'd be far more beneficial to be focused on building the legs and limiting almost all cardio to walking or none hardly at all. And then switch, yeah. And then switch in a month or two and build in cardio to lean out. Trying to do all that cardio and also try and build your legs at the same time. I mean, you're sitting a bit of a conflicting signal to your body. It's like, do you want me to build or do you want me to break down? And, you know, doing all that cardio and moving that much, you're going to tell the body to burn, burn, burn. And it's going to want to lean out. Trying to do it simultaneously is really difficult. You'd be far better off focusing on building and developing the legs, reducing the amount of cardio that you're doing. Get to a place where you're like, oh, wow, I feel like I've added an inch to my legs or my butt or whatever your focus area is. Now I want to lean out a little bit. Now let's start to introduce the cardio. That would be a better strategy than trying to do it all together at the same time. Okay. Even if the cardio is like, you know, five to six hours apart, it's still, you still would recommend the same thing. Absolutely. Yeah. It's not, I mean, again, there's nothing necessarily wrong with, it's, I mean, if you enjoy it, it's great. It's activity, but based on what you're coming from and what you're doing and what your goals are, I mean, you just focus on being active. You don't need to necessarily do structured cardiovascular workouts and then focus on your nutrition. If you notice your body's not getting leaner, I would focus on, but you did mention your metabolism was also slow because of what you had done before. You might want to focus, you know, some dedicated time on boosting that. Just build muscle for a while before even thinking about cutting. You know, get it up to a certain point to where your metabolism is roaring, and then you cut from there and then you've got a great position to cut from. Otherwise, you'll, you'll get stuck in this like, I cut, but then, oh my gosh, I have to eat so little to maintain. This is not sustainable. Then I gain the body fat and you're kind of on this hamster wheel. Yeah. Yeah. Definitely doing that. Okay. Awesome. All right. Great. Thank you guys. Thank you. Awesome. Yeah. Dude, that's so, so common with clients where, you know, they have like, I want to be lean, but I also want to build my legs, you know, it's like, well, you'd be far better off focusing on one or the other and in putting all your energy towards building the metabolism, building the legs up, developing those, like the original part of the beginning of this question, and then eliminating all that cardio. And if you're somebody who like, Sal was alluding to, you were a cardio junkie before, I'm going to, so if she was my client, I wouldn't have let her do any cardio. Yeah. Cause you're trying to break down. Walk, I let her walk, right? So I wouldn't be like, oh, don't move now. But I would say, hey, we already know that this is something that you struggle with. We don't need it. You're trying, we're trying to build. We're trying to build your legs, build your metabolism. So it has no real place in our program right now. So let's eliminate any sort of hit interval training like she's doing right now for cardio. You can walk if you enjoy that and you, and that's, it's part of like strengthening that signal more that the need is, is that we need to build muscle in that general direction. And it doesn't mean that, you know, those, those focus sessions are really intense because it's, you know, it's, it's, it's pretty moderate the intensity. Really it's restorative. And it's also sending and repeating that signal, you know, that, that this part of your body really needs to come up and develop. Yeah. I think, you know, I've run into clients like this where it's, you know, it's not necessarily that they love all the workouts, but rather they fear what will potentially happen. That's right. If they're not doing all this activity, I mean, I've, I've worked, it took, there was people I've worked with that took me years to slowly work it off because they were so afraid. What's going to happen when I don't do my, you know, 20 miles a week of running or what's going to happen when I don't work out every single day, but little by little, I wore, you know, I wear them out and they eventually cut it. And then all of a sudden they're like, I'm getting lean and it's easy and my body wants to stay lean. Like this is super weird. What's going on? It's like, well, because we're now working with the body rather than against it.