 Bum bum bum. So lever gene technology to achieve to achieve ancestral wellness a deficient exercise We use everything speaking of Malibu mark. I forgot he was in that There he is So a deficient exercise we will use everything what you see right here is An ARX machine what we're going to demonstrate in a little bit is a home version of this machine But there's there's one of the one of the machines. We have actually in our studio, but along with that you can see back here We've got a rack power rack back here Dumbbells, but you don't see back over in the front over here is a big area for body weight exercises We also have a machine that looks like it came out of the Spanish Inquisition time It's it's a leverage machine. It's just a fantastic piece of equipment So we will use everything and the combination of these methods that we use allow us to to drastically decrease the amount of time it takes For a person to work out my preferred method of using resistance training to achieve to achieve health Is using high-intensity interval resistance training? Well, what is that? If you're familiar with the Tabata studies Where there's a burst of activity in a scaled rest period Traditionally Tabata has been 20 seconds of burst of activity 10 seconds recovery wash rents repeat eight times four minutes and From that essentially the study showed that middle-distance runners trained in that fashion Outperformed middle-distance runners trained in a traditional fashion in a fraction of the amount of time The only thing that I've done and this is nothing new. This is not like I came up with this This is just a mingling of ideas that that that I got initially at powerhouse gym Way back when but what I'll do is I'll use the same methodology using resistance exercise So it's a burst of resistance exercise typically 20 to 90 seconds followed by a scaled recovery depending on that person's metabolic fitness level and then it's just and Then I'll pair that and we'll just keep right on going for 30 minutes and that's usually paired in a push-pull fashion In other words, I might do a horizontal push followed by a horizontal pull And I'll use again everything from body weight exercises to the ARX equipment I'm gonna talk about the dexa scan here for just a second because one of another one of the huge problems that we face as trainers is people focused on the scale weight Okay, it's my weight going up or is my weight going down Which means nothing right so if I have a guy who wants to put on a lot of muscle mass Right all he thinks about as he's increased as the scale is increasing is that I must be putting on muscle mass Well, no you're probably putting on a lot of fat Maybe a little bit of muscle, but it's gonna be a lot of fat on the other side of the coin I'll have females coming in and All they want to do is see the scale drop, but the problem is what are you losing? Are you losing muscle mass? Or are you losing fat? Oprah Winfrey back in I don't know when this was exactly I must say late 80s early 90s sometime in there She went on a diet and exercise program and lost 67 pounds of something She claims it was fat right and this is a public perception if she dropped weight obviously that's fat the problem is The way she trained and the way she dieted if she had a dexa scan To document this I would bet that of that 67 pounds that she just wheeled out there claiming it was fat It was probably 40 pounds of it was muscle So if we know what happened to Oprah following this right she ballooned right back up And for now she's got a smaller metabolic engine. She started with less muscle mass Then what she started with when she was heavy Right. Yeah, anybody can lose weight anybody can drop weight By eating a crappy diet. I mean it's called Dachau, right? I mean those people lost some serious weight They also lost a hell of a lot of muscle mass So the dexa scan What this is dual energy x-ray it gives you a fantastic Skyler will tell you that it's not the the optimum way to measure body fat There are some other methods we can use but practically practically This is one of the best methods that you can use Bod pod is a close second If any of any of you guys are interested in body composition if you have access to a bod pod That's pretty good as well if you have access to a dexa scan. That's even better because Dexa scan will give you something that looks like this Very very accurate and if you look at this right here from a psychological standpoint I Can't tell you how many people that I counsel that flip back to this page and look at that because they make that association You can look at blood panel numbers. You can look at all these numbers, but they Write you can't run from that. That's you. I mean that's you on a page. You cannot run from that So from a psychological standpoint, it's very very powerful So the Chris Sheppler this gentleman that I'm talking about was a Was a collegiate soccer player was in fantastic shape apparently back in back when he played soccer He came to me he's 33 years old This is what he looked like when he came to me One look at him. Obviously. He's got he's got problems right and I can tell you physically He couldn't do a single push up couldn't do a pull up. I mean he was in bad shape This was his initial Dexa scan if you look at this look at that percent body fat Right he was devastated when he saw that and most people are when they actually get their dexa skins are devastated by the results Especially females especially females who consider themselves thin Say a size six that comes back and they can have a body fat like that and they are wigged out Because they're like I'm a size six. Yeah, you're a size six, but you know, what's your body composition? And that's what matters Another interesting number look at that 84 pounds of fat These are shocking numbers right and these are the kinds of numbers I can give my clients and go look we can change this right This is bad. All right, this isn't good right now But we're gonna get a hell of a lot better and now we have a benchmark because I'll show you what comes up next This is just regionalized. It's the same. It's the same Dexa scan from him, but this is just regionalized and if you can look where Look at that fat mass in the trunk Right legs So we went through this is about after five or six weeks with Christmas and New Year's throwing into the mix Right. He's happy right we're making some serious progress here Well Go back So we're making some good progress his body fats actually coming down pretty good Not bad. His lean mass is going up. Everything's looking good, right? I'm gonna show you a picture here in just a second, but he would come in. He's feeling good. Everything's tracking fantastic His shirts are fitting tighter in the shoulders. They're ballooning in the waist I mean he says belts coming down, but the thing is he's got a wedding coming up And he's like I've got to get my weight down even further I want to get my weight down for this wedding and we keep having this conversation about weight versus body composition But he doesn't care. He's fixated on weight