 All right y'all so here is the million-dollar fitness question the one I get the more than any other question is Should we do cardio or weight and I'm gonna give you the straight-up real answer? And it's gonna vary a little bit But for the most part, this is the real answer if you want the real answer This is the real answer you have to ask yourself first off is what your real goal So here's the real answer. Should you cardio and weights? Yes, you should do cardio and weights If you had to prioritize one over the other Weights will give you the biggest bang of your buck if you're doing them properly If you're not doing them properly, then it won't even matter at all. But here is the truth is that What we need to do is we need to look at exercises a supplement nowadays If you look back in the world of our life, and this is Charlotte. Can you say hi everybody? Say hi everybody. Say hi Charlotte. Hi Hello. Hola Hola This is your first live No, it's not your first live. So Here's the reality is that the human existence. We've been physically active. We've been more active than ever before in history History right now. We're very inactive people. So exercise has to look at it more as a supplement To your life. You have to look at it as a supplement to inactivity of just the natural of our life, right? I'm sitting here doing the live which 100 years ago. This is not an opportunity I would have been out on the farms or doing something with work, right? So exercise needs to be a supplement. So number one if you're gonna supplement You have to supplement something that you're willing to keep doing So the first form of exercise that you should consider is something that you're continue doing I'm gonna get to the difference between cardio and weights in a second But if you don't keep doing it then then it's never gonna matter, right? It doesn't matter if weights are better than cardio if you don't keep doing it So I get this all the time where I work with a lot of high-level professionals and they're very biased towards weight training I am too. I'm not a cardio guy. I'm a weight guy Because from a from a neuromustular from a muscle mass There's there's a lot of evidence that supports weight training over cardiovascular health, but I will say this I know people that are really really healthy people keep inviting to go live with me. Emily. I'm sorry Do that next time They'll say, you know, you should cardio because it causes this and causes this but there's a lot of positivity Emotional psychological positive positivity to cardiovascular health. So I'm not against cardio at all And if it let you love doing it and you're not overtraining and you're consistent and you're constantly doing it Then you should continue to do cardio exercise meaning cardio exercise means go for a long bike rides for more than 30 minutes I look at cardio exercise where you train continuous motion for more than 20 30 40 minutes up to hours That's cardiovascular based exercise meaning that your heart rate stays kind of Lower to mid below 50 or below 60% of its max for a long period of time So a long brisk walk things like that can be cardiovascular for some people or light jog or biking or Rowing the hiking can be a cardiovascular exercise can be very valuable But the most important thing is is that if it helps you relax Makes you feel good gets you outside and keeps your body moving. That's a huge win What happens is when we say weights are more important and you now don't like weights and you do less cardio You're now doing nothing. That's the worst thing to do. So what we know for a fact is no activities worse than any activity That's what we know for sure So why do they say weights are better than cardio and this is I'm gonna give you a recipe that you can do if you Really want to get long longevity and health and vitality. I'm gonna give you a recipe for success I know winter. There's another light there and there's another light there. Can we talk about exercise now? Good, okay, so she just woke up from her nap So here's the deal is that because we are lacking strength today and because muscle mass Declines as we get older after the age of 25 30 or we've started losing muscle mass Weight training running is not gonna put on a lot of mass muscle mass It's gonna help a little bit with bone density, but it's not gonna put strength It's not gonna put muscle mass when you get older the last thing well The first thing you don't want to lose is your mindset So you should be drinking ketones if you're not drinking ketones. You're just you're doing one thing wrong Drink your ketones, but but you don't want to lose your mind and but more importantly You don't want to lose your muscle mass or not more importantly also importantly You don't lose your muscle mass as you get older if you're not lifting heavy objects You're more prone to muscle loss, right? You're up, right? This is a big ease a big problem a big big problem, and it's only getting worse by the way And so if you're a grandparent or if you're a parent, right? We need to show our kids more It's easier to become more inactive today than ever before in history, right? So we have to supplement it So this is you're not just doing this for you. You're doing it for your kids You're showing them that they need to redo resistance training. That's why resistance training actually in some ways is gonna win over Cardiovascular exercise and the biggest reason is is because you're losing muscle mass exponentially over time now ketones protect muscle loss That's good. You should use ketones as a way to protect it, but we should also be building it up So this is the recipe I give everybody if you want to maximize your health and vitality and your prioritizing I'm I'm not gonna tell people not to do cardio I'm gonna say if you love running and biking go do it, but supplement physical exertion exercise Weight training supplement it and here's the here's the rule with rate training and ladies you have the biggest challenge with this You need to lift weights that are heavy to read like they are actually physically hard for you Meaning if you can lift more than eight or ten reps the weight is actually too light Does that make sense? You need to lift the weight that you can physically feel that's exhausting I'm gonna tell you a short story and then I'm gonna wrap this thing up Here's the story. I was in Southern, California where there's a lot of really fancy trainers Really fancy trainer charging a lot of money. I'm watching him train his client She's literally lifting 10 pound dumbbells in like a chest press on each hand. That's 20 pounds I watch her go to the store and she's in her shopping cart taking a big case of water like not a case But a big thing of water out of her shopping cart bending over picking it up and put it in the trunk of her car And I'm sitting there thinking the hardest workout She had today was getting the water out of her cart into her car then it was at the gym That's a trainer's failure mistake The trainer should have given her it should teach her how to lift heavy weights in a gym Where it's controlled environment so that she can lift that water for her whole life. Does that make sense? So weights in and this is what I'm encouraged every do twice a week You should be lifting heavy weights heavy resistance now This is gonna be conflicting if you're a fitness trainer out there if you're a cross fitter out there a lot of people Right now are saying you should go what kind of weights should you do you should go? And do you know crossfit you should go do these functional movements? That's bullshit that is absolutely false absolutely wrong And this is the reason why if you're not working with a very specialized trainer that understands mechanics understands neuromuscular system understands your joint to functions Typically those Functional workouts are actually gonna cause you more harm the weights that most people should be doing Especially if you don't if you're not hiring a high-level personal trainer if you are then I'm okay with you being a little bit more Risky is you should be doing weights from a resistant machine because we can control that environment Right you you're less likely to hurt yourself on that machine than you are lifting bump dumbbells over your head I know people are commenting over here y'all I get excited about this. I'm trying to I haven't done this talking a while Chanel on here who's a cross fitter out of out of Austria just comment on one of my posts She's probably getting mad at me, but I love crossfit. I love functional movement I've also been doing physical exercise my entire life. I get it. I can manipulate my body, but in my mom right now I don't want her doing that I want her to go to curves for women and lifting heavy weight on a machine that dictates her motion and She can modify the machine to make it comfortable, but she's safer that she's less likely to hurt herself And guess what we can increase her resistance so her neuromuscular system responds to it It's a safer place to start and I think that's really really really important now If you're confident in doing push-ups and burpees and all this other stuff will great do those Practice those but don't practice those with heavy loads and heavy resistance So the recipe is this twice a week You should be lifting heavy objects that challenges your body system that you should not be able to lift more than eight Or ten reps of I would even challenge less than that, but you gotta work up to that That is the key because that's gonna help protect your it's gonna help grow your muscles Help you from losing muscles help you with muscle development. It's super important. Gary shut Gary's on there I was just knocking crossfit a little bit Gary, but Gary's a stud. He's a cross fitter He learned his body and if you work with Gary you could probably do what he's doing But most people don't have amazing people like Gary to work with right? So that's why I love machines I am a huge fan of machines and I'll take it to the bank and I'll basically I'll Neuromuscularly you look at it from a from a mechanics perspective It is a safer place for most people to train from And I'd rather do that with most people of about 20% of people can actually train crossfit Train dynamic movements functional movements unless you're working with a high-level trainer or professional now Should you stop doing cardio? No, should you do cardio before weight training? Most likely not you should focus primarily on weight training Before cardio because weight training has a different dynamic neuromuscular nervous system response Especially if you're lifting heavier weights ladies if you're lifting and I'm not just saying ladies anybody men women if you're lifting a weight That you can do 15 20 times and I go if I put a gun to your head That's why I used to say to my clients if I put a gun to your head. How many more could you do a hundred? The weight's not heavy enough y'all It's too freaking easy and it's not going to help you maintain that muscle mass ingrained that strength now If you're brand new and you're just learning how to do the movement then good start light But then know in the future you got to work up to have your motion or have your weight to gain that that Neurological response that's going to help you stimulate muscle growth It's going to help you stimulate strength because when you're 90 years old or 80 years old or 70 years old and you fall and slip Are you strong enough to get up right? Are you strong enough to get the case of water out of the back of the car and not hurt yourself? Are you strong enough today? Are you strong enough in ten years from now? What's going to stop you from getting that strong? What's going to stop you in that bubble and? Inactivity is going to get there and unfortunately money is not going to get you there But if you love to run do it if you love cardiovascular exercise do it truth is is I need a hip replacement I need a couple knee replacements. I'm pretty jacked up so leg training for me doesn't work so well I use a variety of cardiovascular equipment to basically take joint stress off my body But yet to still work my leg muscles and I just do it as much as I can to maintain it While I'm waiting for my surgeries once my surgeries are done I'll go back to better weight training for that and it wasn't weight training that caused my injuries by the way It was me being done. So what's more important? I will prioritize weight training more important but the most important thing the most important thing is this is You got to stay active You got to do things you love to do if you love to dance to Richard Simmons dance from Richard Simmons If you love to weight train weight train more if you love to run go run Find things that you're willing to do long term if you love this one. I just talked to Ruth Yancy She loved to switch. She loves swimming. So she's swimming four or five times a week. Awesome But guess what she supplements with weight training. Yes. She was a client of mine. So she understands it She supplements weight training. It's not her favorite thing to do But weight training allows her to swim better and swimming is what she likes to do You got done a new knee is awesome. Yeah, I can't wait for my new knees I'm gonna hit first and then these later. So y'all I need to get out of here Take care of this little one. Not right charlotte Papa's hat Um, and so she's plugging in my phone or plugging in my earbuds, but here's the deal you guys If it's not fun, it's not sustainable. That's truly right, Gary if or if your work is you have to work towards a goal that is fun for you, right and so stay active supplement exercises a supplement nowadays It's not something that we just naturally do and so if you're not supplementing activity You need to be and if you can find a way to weight train Get doing it But be safe if you don't you can't keep doing it because you're injuring yourself then that's not good I think everybody should hire trainers. I'm fortunate There's not a lot of great trainers out there and I'll say that to the trainer's face Because most trainers don't understand neuromuscular function and understand mechanics that well because they're not they're not trained that way They're trained about how to do an exercise and everybody's a little different That's why I trust machines and I would tell this to my clients if you go to if you go to the gym and you're going to work out do an exercise on a machine And do the ones that make you feel comfortable because if you're comfortable you're willing to do more of that And then over time you can deviate it and then still hire a trainer To help learn maybe other exercises that you can do but be picky about who you talk who you talk to as a trainer Be picky about your trainers that you hire Because unfortunately a lot of them just don't have the knowledge that they need to have and it's just The way the world is so y'all stay active keep moving And once again, if you're not drinking ketones before exercise and for your brain and for your muscles You should be so and uh if you want to learn how to get those Get back to whoever invited you to follow me because most likely they're drinking ketones or hit me up I'll make sure we get you taken care of or I'll get you back to whoever invited you But um any questions I got about three minutes before my next uh my next zoom Um, I'm working on it. I'm working somebody says I'm working on it. Robin. Nicole. How are you? Um Any questions before I hop off Back off this lady had a hip or a knee replacement. That's awesome. Awesome. Awesome. Awesome. Awesome. Any questions at all for me? Uh help you maintain your bone density. Yes, bone density is super important muscle mass is super important Um, I'm just always really cautious because I right now. Um, what if you have rheumatoid arthritis? I hear My wife is calling me. I know April mama's calling me. So somebody said, what if you have some joint? I have joint problem a lot of it Um, part of the reason we'll have joint problem is because they weren't Physically utilizing all their joint mobility the right way The other reason if you have joint challenges like I do it's very nutritional base very inflammatory base So I follow. Um, I drink ketones daily number one number two is I follow an autoimmune paleo diet So Mama's saying how you gotta go probably right now, huh? Uh, no Okay You guys just hold on a second here. Um game starts at 10. We're gonna barbecue between 10 and 12 around 12 o'clock Okay, um, the uh, but here's the reality. I follow an autoimmune paleo autoimmune diet is what I follow I have Hashimoto's so I follow a paleo autoimmune diet. What does that mean? Is that it's I don't I can't eat fish either because I'm allergic so I eat Protein low carb vegetables all the vegetables I consume are very low in Lecton, so I don't need any night-shaped vegetables Um, I do eat fruit now I used to not eat fruit because I had to be keto at the same time because now I can drink ketones I do eat fruit. I don't eat a ton of fruit I probably have at least one serving of fruit a day and that can be very from an apple It can be very from berries if I'm trying that I might aim towards berries more. Um, as I'm working hard I will have sweet potatoes time to time. I'm not a huge sweet potato fan I just don't like the how it tastes to be honest Um, I will eat them because every once in a while I just want a variety because I am very limited on what I can eat So I follow a very strict low carb diet. I make most of my own. So salad dressing. This is extreme But if you're dealing with joint challenges like I am it works Um, it works really really really well. So night-shaped vegetables. I don't eat dairy I don't eat eggs. I'm kind of freaking people out now. I don't eat dairy. I don't eat eggs I don't eat soy. I don't eat wheat. I eat protein very low carb vegetables a lot of green leafy vegetables And I do eat a little bit of fruit and I don't eat any night-shaped vegetables at all I'm allergic anaphylactic allergic to shellfish all freshwater and saltwater fish I just can't have those I would eat a lot of those and I do implement wild game I'm actually working on a new location close by Um, what's up? I know not a soup. I know right Ethan. I just don't like soup potatoes I'm working on trying to find a way to make it taste better And I'll eat them, but they're just not my favorite, but I don't eat potatoes or anything like that Um, I I'm working on finding better local organ meats so I can eat more organ meats Tongue and brain and and livers and gizzards and hearts and and kidneys and stuff like that I know that's kind of gross, but that's a way for me to get a variety of types of foods Um, and then get wild foods like elk and rabbit and squirrel and and things like that and and things that you Wouldn't normally eat so I do eat like that. That's kind of my world, but it helps with my joints I am very prone to having more autoimmune conditions So I love to work out and my joints don't work I just got organ pills. Hey Ethan send me send me a recipe My wife literally took her placenta and made it into pills and took those after birth I know that's it's supposed to help with hormones and stuff We don't think it made a difference, but it's supposed to she did it anyway But anyway, you guys it's time to move your body Move move move do things you love to do. That's the first thing if you're not doing something you love to do You won't keep doing it Find a tribe to do it with but supplement with exercise physical weight training And if you're new to that don't go give yourself year to figure it out So start light start easy get used to the motion and then slowly add the resistance up And if I can put a gun to your head and you can do more than 10 reps Then it's probably a little light You got to make it harder because as long as you're safe in the movement You're then preparing your body the right way y'all so I got to go cheers I'm just reading some some questions. I grew up on liver brain gives her Dorothy that's pretty amazing um That's really amazing She grew up on a lot of the good stuff the good stuff All right guys. I got to go Hi tiktok. I haven't talked to you guys in a while tiktok. You guys are amazing. I appreciate you I'm gonna be doing more lives at tiktok. I'm just getting warmed up over there Bye facebook. Bye instagram. Cheers y'all