 Next question is from la la opri will a rowing machine preserve muscle mass while I can't lift You know what okay? I forgot to bring this up. Glad somebody asked this question. I just got this on my DM Did you really? Yes. Okay, so you want to go first? Well? I mean so it wasn't pertaining to the rowing machine It was actually related to like the stair master and or sprints I should say and it was somebody who's in a cut for a show right now and she was wanting to add more cardio and What I was trying and I was like well first of all it's kind of a loaded question You're asking me without knowing like all the details of where your calories and where you're coming from But you just have to keep in mind that adding more of any cardio of any kind is not Advantages for adding and building or even retaining and holding muscle So if you're in a caloric deficit and you're leaning out it doesn't matter what type of cardio you're doing It's the it's not sending a signal of the body to hang on to muscle So even though and I know why people think this is because you're moving you're moving when you're in my muscles are burnt My arms get sore from the rower or my legs get sore from the stair master and feels more anaerobic Yeah, so they they feel like it's kind of like strength training. So does that actually help from losing muscle? It's like it doesn't matter where your heart rate is at and the way your body is moving is that's the main signal That's being sent there and then you're also in a calorie deficit You're telling the body to pair down now I would say if you did like 15 20 second sprints with a minute rest in between Then that's more like resistance training and more likely to preserve muscle than your traditional steady state You get more fast twitch response that way, which is a different type of operating mode So that is that is a potential, you know option also hit training. Yes, too With weights is is another viable option that may be a little more muscle preserving but again to Adam's point It's still cardio. So you got to count it for that type of direction and it also matters a lot, too What's going on with your calorie intake? Oh, yeah, that makes a huge difference So if you are doing something like on most people that are doing like cardio or in a cut So you're in a reduction of calories and then you're doing a cardio based exercise It's not advantageous for you to have muscle on it So even if you're doing it even if you're doing I mean lifting weights is about the the most Optimate ultimate thing that you can do to preserve You know what I mean though, right? I mean that's so any sort of cardio I mean you're and you're splitting hairs of comparing rowing to stermaster to elliptical It's cardio now. Now. Here's what I was gonna say when we first started with this is I read a study fascinating study that just highlights How valuable building muscle is with strength training or with resistance training? So in this study, they showed that as little as 1 9th of the volume that took to build muscle will preserve muscle So in other words, whatever you do to build muscle, let's say you're on this training cycle and you gain 10 pounds of lean body mass and you've had the 10 pounds of lean body mass now for a few months and then you Reduce your volume by half You're probably gonna keep the muscle with that little volume So whatever it takes to pretty cool whatever it takes to build muscle is not what it takes to keep muscle No other form of exercise has this particular attribute. It doesn't this is the beauty of what part of the beauty of strength training or Resistance training is that it's more permanent in terms of results now. Nothing is permanent, but I don't know anything That's even this close I don't you can't do that with like you can't do a bunch of cardio and then cut it down to half the volume and maintain Have the same stamina or it's not gonna happen or the same calorie burner Whatever with strength training you do you can cut it way down and it's funny I know this I've been working out for years and years and years and years and keeping my muscle now It's way easy. Well, I just talked about this I was talking about one of the coolest things that I've noticed as I've gotten older is I Am the the amount of volume and frequency that I'm training right now is Unbelievably low it's some of the lowest as far as like my overall consistency over the last like let's say two years or so Compared to the previous 18 years. I'm at the lowest ever, but yet my physique I mean it doesn't look like what I look like competing Okay, when I was like crazy, but it definitely is way better than it was at my best at 25 When I was in seven days a week and sometimes doubled I mean the amount of training I was doing back then so it's it's been really cool to see that after All these years of putting the time under the iron with the benefits of that and actually how easy it is to kind of Maintain at least a solid base. Yes. I'm not getting on stage being able to compete with the best version myself But I can maintain a fit muscular physique with very little reasonable. Yeah, very reasonable