 Our next caller is Chris from Minnesota. What's up, Chris? How can we help you? Hey guys love the show? Love the YouTube stuff. Glad to be on. Thanks. No problem Listen in the winter and fall I pretty much just strength train and my cardio is just walking I go back and forth between like upper lower split and you know three days a week full body But I live in Minnesota and so the summertime I like to get out ride my bike Run, but I still love strength training So I'm just wondering how you might program a couple days a week for me to still maintain Kind of the strength that I built over the winter time here But still do the stuff I like to do which is ride my bike with my friends and trail run and stuff Tell him Sal. Yeah, no. Tell him Sal. Yeah, he's not gonna like it. You can't know So okay, so so to be fair building strength is harder than maintaining strength. However What you're asking is you're asking your body to do a lot of different things some of them are Competing so you're saying, okay I want lots of endurance, but I also want to keep all the strength that I gained when I wasn't training for Endurance and that's just it's just not gonna happen. Are you gonna lose some strength? Yeah, now there's things you can do to minimize the strength loss Keep a diet. That's high in protein train appropriately. I would focus on Compound lifts reduce the resistance training because you're doing more Running and biking so you don't over train But the reality is when you're training for lots of different things You're gonna get a little bit of all of them, but you're not gonna get a lot of any one specific So, you know if someone's a power lifter and then they want to go and you know learn how to long distance run They're gonna lose some strength in the power lift, but they're gonna get some endurance with the running By the way, there's nothing wrong with this, you know, the way you're working out and training your body sounds pretty awesome It sounds like you cycle through different types of training. You're getting more endurance sometimes other times getting more strength That's a very that's an awesome long-term approach. I think it sounds great that it sounds like you're doing something you enjoy So I wouldn't worry too much about some of the strength that you lose by the way, you know Strength comes back very quick. You know muscles one of those things very resilient If you gain muscle the first time and then you lose it gaining it back the second time is It's a piece of cake muscle memory is a real thing, but to keep the strength that you had before While also simultaneously now trying to dramatically increase your endurance. It's not gonna happen Well, you just got to lean on that fact that it's gonna come back and in shifting your mindset towards it So this is a phase where you know, you're focusing all your efforts more on the endurance you enjoy it And really like it's about just shifting your mindset towards it knowing full Well that when you come back to lifting weights You know, it's gonna take a little bit of time to kind of regain that that strength that you had back But then you can build upon that. But yeah, it's gonna take a little bit away from you know, that that specific adaptation I want to go a little bit further on what Sal alluded to that there are ways to minimize though How much muscle or strength that you potentially lose while training endurance, right? So I would strength train at least once or twice a week and then whenever I'm doing any of my endurance stuff Stay fed get like get like these they have these little cool like this was a big thing for me This helped me out a lot when I was playing basketball as a young kid trying to build muscle This was something that I was trying to figure out I love playing during season time and when when the league was going I would lose all the muscle and then I'd go the other and I kept going around around in the circle I found what was going on was when I play basketball I love the game so much that I would get to playing for two three hours straight and be unfed and that only Accelerated the muscle loss right and the body adapting to not needing any more of this muscle So one of the things you can do to help minimize that Aside from just incorporating one or two days a week of strength training is making sure that you're staying fed while you Are doing any of your endurance sports and if it's going on for an hour or beyond that This is where you really want to make sure you have like those go packets or like little sticks of honey That you can you can take down while you're doing it. This will help minimize how much you lose some french fries Well, I didn't say it but the truth was I was back then I was doing rock stars That's what I was doing 350 calories of rock stars was what helped mitigate that so but not ideal and healthy I would recommend a honey instead. Yeah No, I don't mind losing some strength It's just I always find that when I it's it's almost like a little bit of a break for me, you know, it did I live in a place where it's cold. You can't do stuff outside. I love You know running I kind of do my own programming in the fall and winter and go back and forth You stand up a lower and five by five and stuff like that I just don't want it to all completely go in the summer when I come back in the fall I just I come back with sort of a new, you know Renewed interest and going back to getting strong, right? So it's just I just don't want it all to go I appreciate the way you train. I think it's great. I think it's a very well balanced well-rounded approach I think that's great. It probably is healthier to do it that way where you're kind of moving in and out of different Goals and adaptations. So keep doing it. No matter what training appropriately not overdoing it not underdoing It's gonna give you better results no matter what so I would say be you know be mindful of that, right? So don't think I'm gonna do as much weight training as I did before and throw all this Endurance stuff on that way. I can maintain my strength. It might be too much. I actually make things worse stay fed Chris stay fed Well, that's not a problem for me in the summertime Thanks for calling man Yes, thanks guys. No problem Chris. It's like I remember talking to you. They don't even know They're starting to know Remember years ago my brother, you know, he was I was talking about like money and investing and stuff like that And he goes man. He goes listen. Here's a deal like I definitely want to be Wealthy and invest my money, but I love like spending money and enjoying myself on vacation What do I do? I'm like pick one bro You can't do both right? I mean you can but you're just you're not gonna be the wealthiest guy, right? And you're not gonna have the most fun. There's no hack in there. That's the thing It's like it's it's you know, you're just gonna that's what you like to do So just keep doing it, but I do want to point out what Sal said. I mean, I love what this guy's doing I mean, I think this is like that's it sounds like he's enjoying right This may be one of the most more healthy relationships with exercise. It's super balanced. Yeah that we've got as far as a question I mean I he I heard him say five by five type of training. He's got endurance type stuff And that's great. No, I think what he's doing is is incredible and you do you just you know It gets in your head a little bit that you you lose because you get married to a look or a type of physical performance But I do I will tell you that was a that was a major and I was about to say game changer there I was a major penny dropper. Thank you Justin that for when I switched over to Actually drinking a I saw I did and I know this is terrible, right? So I'm telling the audience that this is a long time ago We better get sponsored by them at this point Yeah, well often you bring them up It was the amount of calories that I was consuming because I would I'd play basketball for two three hours Sometimes longer because I love the game and you know when I was lost in it Yeah, you get lost in it and nothing nothing will will speed up the adaptation of losing You know and paring down muscle then not being fed and doing long endurance like that So you can mitigate the amount of muscle you lose by making sure that when you do these long bouts of cardio That you're staying fed every hour. It's funny I totally get this mentality to like when I was living in the Midwest in Chicago You just get these brutal winters and you know, you're huddled in you're doing strength training You're kind of grinding your way through but when the Sun is out everybody's like there's Sun You have to get outside and you got it, you know enjoy that when it's there Suns out buns out. That's it