 Next question is from dumbbell. Is there an ideal way to transition from a lot of high-intensity Workouts to more traditional resistance training. How can I avoid gaining a ton of fat while Transitioning off of cardio or hit. This is such a common fear. Yeah, that people have It's what keeps people from training. They just stay in the same regime because of this and it's actually just it doesn't work Even though you're burning less calorie if you're used to high-intensity like hit training and you're super setting a lot You're doing all this volume and you're burning a lot of calories and then all sudden you switch to like a strength-based program You even if your calories stayed the same you're you are sending such a different signal to the body by switching that That most all those additional calories will get partitioned to building muscle. It's just fine That's right and and most of what we fear is that is that you're not sweating as much I don't feel like I'm burning as as many calories Maybe you start to put on muscle so you fill out your pants or you fill out your shirts a little more So you think you're getting fat But more than likely it's one of the best things that you can do and I love to take somebody that's been training this way and Transition them to straight sets and strength training and not manipulating the calories at all. Yeah This this is such a big fear it prevents a lot of people from training properly for their body Women are more susceptible to this fear I think because they're you know conditioned to be a more afraid of gaining any weight or size I remember years ago. I had a client Jennifer who She was a fanatic. She did she ran. I think she ran close to 20 miles a week She on top of that did Pilates and cardio based You know group classes then she lifted weights with search circuit training So she was she had always had a problem with weight discovered fitness and went the opposite direction became obsessed So when she came to hire me She was working out like a maniac all the time and her calories were like 18 1700 calories or 16 or calories a day and she's like well, how do I get leaner? I can't work out anymore I don't want to cut my calories anymore and this is what I convinced her to do I said here's what we're gonna do We're gonna move you towards Building strength and building a metabolism and it took me a while to convince her to do this But the funny thing is when she finally did it exactly what you explained happened Adam She gained some muscle her metabolism went through the roof She got to the point where she lifted weights with me three days a week maybe four days a week max She went down to doing cardio two or three days a week and it was like a walk It wasn't this crazy running and crazy whatever and her caloric intake went up to like 2,200 calories a and She was leaner and it remember she blew her mind so much. She became a personal trainer Yeah, when you replace your your body mass with more lean muscle you get rid of the the body fat It's it's just hard. It's a hard concept to to digest, but I think there's this this old sort of idea that If you sweat you're you're burning fat like there's this weird like root of it I like I've talked to a lot of my clients that have this sort of mentality that if they're not sweating like You know, I'm not gonna be shedding body fat So there's no way that this this can work and you have to like take your time to really explain like this whole process It's definitely something that people like still have now There's a lot of science zealots that will say things like, you know Two or three or four pounds of muscle won't burn that and I just talked about somebody who went from like 16 Air calories to 2,200 calories right she didn't gain 15 pounds of muscle She gained like five pounds, which is a lot But it ain't gonna make you bigger just made her feel more sculpted and tighter all that And they'll say something like well five pounds of muscles not going to turn into that many more calories You're wrong and that's true. However, there's other stuff that's going on Simply changing the signal right telling your body that you're consuming more and that you're building Reduces calorie efficiency your body learns to actually burn more calories through generating heat It doesn't clamp down and become as efficient as possible You can lose no muscle and slow your metabolism down You can also not gain any muscle and speed your metabolism up by changing the signal So it's not just pounds of muscle gain. It's also the signal that you're sending. It's not just that either It's also that most people that that gravitate towards these types of modalities You know high-intensity circuit-based hit try put training have been doing it for a long time Very few of them are like, oh, I just started this and I hear so switch over It's like I've been training this way for years and if you've been training that way for so long Switching over to something so different like strength training is gonna be such a loud signal different from somebody who cycles through their types of modalities Every couple months, but like the story you shared Sal That's what's most common for me is that these people that would hire me and I'd ask them how they train and they and then how long They've been training that way most of them train that way for well beyond six months years are all their life They always gravitate to the that way of training. So just simply changing that to such a different signal by strength training That's enough to get the body to really move and change just by itself