 Next question is from Estella Moschow of all the forms of cardio. Which would you guys recommend? Well, this really depends on who I'm talking to if you're like a performance person Then that's gonna be very different than if you're just a general health And I want to be lean kind of person. So if I'm talking to the general health. I just want to be lean I want to maintain good health. I also do resistance training regularly then the one form I'm going to recommend is walking it requires the least skill and technique So I'm not worried about whether or not you can't run or cycle or swim properly. You're probably not going to hurt yourself Walking so that's number one. It's easy. You can do it anywhere And it provides lots of health benefits You know studies show that just regular consistent walking throughout the day has tremendous health benefits Now if you're an athlete and you want to perform the whole different ball game Especially if I'm looking at a specific sport like if you're a runner What kind of cardio am I gonna recommend mostly running right cyclists cycling and so on so it really does depend a lot on the person I always feel like we have such a hard time with these questions we just touched on something the other day about cardio and I was going through the YouTube comments and You know somebody said that these guys really hate cardio. Don't they so wrong and it is so wrong And so I'm always trying to think like okay How do I communicate this better so people understand that I don't hate cardio? Um, I just what I what I know is that most and that we don't know enough about this person who's asking this question Of all forms of cardio, which would you guys recommend? I know nothing about this person I don't know what their goals are way too generic It wait and it's so so it's really tough to answer this for this person and people that are thinking in the same The same place as this person is right so like to your points out like what you're trying to get out of it Or get out it matters everything So if you just want to be healthy and you know, what would you well? Yeah, of course then walking makes the move more Yeah, it makes the most sense right. Yeah activity period if your goal Which most people's goal is by the way lose body fat right to get leaner I think that it's a terrible form and and the reason why it's so terrible It's because almost everybody that's ever sat in front of me and hired me to get them leaner and in better shape What's going on with them nutritionally and activity wise to introduce cardio to that person is a terrible thing to do at that point At that point, they're normally under eating nutrients that their body needs over consuming crap that they they don't need There's metabolism is slowed from years of being sedentary and Under eating over eating the problem right and so then I get somebody when I look at their diet And I see wow this you know this male should be able to eat 3,000 to 3,500 calories and maintain a fit body But what I'm looking at right now is somebody who eats 24 to 2,500 calories or so doesn't move heartily at all and they're overweight Yeah, and they're overweight and me introducing cardio to that person is lose muscle. That's right That's exactly what's going to happen. And so I'm only working against what their real goal is now if you're somebody who likes to do cardio and You find it as meditative you feel the energy throughout your day because you do it and Then have fun with it Then my answer to this question is change it up swim for a while row for a while Walk on the treadmill for a while walk outside for a while like and the whole novelty principle is gonna be true here So there's a lot of benefit to doing all those different forms But just you need to really understand clearly what your desired outcome what your goal is And why you're asking a question. I mean the general answer is your personal preference like it honestly it doesn't matter at all like to me it's just about Creating more opportunities for activity and that's gonna benefit you long-term anyways But the point is to your fat loss Point is most clients coming in that's their thought is I have to get on the treadmill I have to be on there at least an hour if I'm gonna get any kind of progress with eating like chipping away at my fat loss Which you know, we just know there's a better way to do it and approach it And for me like I you know working with athletes I want to make it as specific as I can to having that Translate to their specific sport on the field and so if we're talking about like football for instance where I'm in it right now You know, I'm looking at opportunities for you know, 20-yard sprints You know 50-yard sprints is like if you're a skill player like a hundred-yard sprints and you know having that kind of Explosive endurance so they could you know on any kind of moment Just boom burst and run but then come back and be gathered and not be completely gassed out So You got to look at those things of like how this is gonna benefit me in my pursuits of these different type of activities That's a great point Like if you have somebody who like love like one of their favorite things to do I have a client like this right now She's getting ready to go she signed up to hike half-dome, right? So it makes sense to train that person to do something that is that's gonna mirror that the time that Half-dome would take to get up there or the legs the elevations. Yeah, exactly. So carrying a backpack, right? So if you're in if there's certain sports or activities that you're into there's there's modes of Cardio that would match that that would carry over that that makes sense to do that But knowing your goal is so important here and understanding what you're trying to get out of it And I just I think where we come off is cardio haters. It's not that it's that 90% of the clients that hired you or hired us Wanted to get the leaner build muscle lose body fat and where they're normally at in their content their current like state That's like the worst thing they could do it is and I'll tell you look just to put you know like a nail in that right if your goal is general health a lot general health longevity and Body composition and aesthetics and you also are not gonna work out every single day So you're not a fitness fanatic. Here's what your routine should look like the base should be strength training That's the base. So most of your efforts should be towards building muscle It's a wonderful buffer against all of the issues of modern life. It speeds up in metabolism. It's very pro Youth hormone producing so that's testosterone and men and growth hormone and men and women It's good to balance out estrogen and progesterone So that's the base then what's above that that is less of a degree daily activity So now what do you do on top of that every day? I do two or three 15 minute walks boom now That's perfect. Okay, what's above that now? I also incorporate some kind of a mobility or flexibility component You know two or three days a week. I'll do some stretching or some active type of you know, you know Mobility type of work now you've got kind of the perfect type of routine But the base should be the strength training Why because for that person the most bang for your buck the most you're gonna get for the time spent By far is with the resistance training. That's probably why sometimes people think we're anti cardio No, it's because the most people we're talking to we know it's gonna give them the best results We know the amount of time that they want to devote to the gym We know we've seen time and time again What happens to people when they do the wrong kind of exercise with those kinds of goals And so in those cases we're always gonna make the case that strength training resistance training should be the foundation of your routine