 So he says I'm gonna continue working out with you right, but I'm gonna step it up I'm gonna step it up a notch and I keep telling him don't do this right. We've got a good thing going here Don't screw it up But what does he do of course? He screws it up Get to this Okay, this is when we're good. This is right before we go off the reservation, right? We got good progress going on I mean if you just look at him We've got excellent progress going on but it's not fast enough for him. This cannot be done fast This has to be done slow. He didn't gain all this weight that he gained and I was telling him this to 11 years, that's a lot of time to gain, okay? It's not gonna take you 11 years to get it off But you're gonna have to give me some time Okay, give me four months. Give me four months to get you back down, but still it's not good enough So he's looking good right here So in five weeks, okay? He dropped three pounds of fat pretty good He gained five or he dropped three pounds of fat. He gained five pounds of muscle, but look at this He's wigging out He's like I want to lose weight. I'm freaking gaining weight I've talked to him Chris. This is muscle. It's muscle mass, right? It's totally totally different thing Now you've got a bigger metabolic engine now these workouts that we're doing these high intensity workouts Now all of this time that you're spinning away from me. You're churning churning churning, okay? You're burning calories even when we're not working out with this bigger metabolic engine He doesn't want to hear that he wants the weight to go down so from week six to week 12 the wheels come off So now I see him he comes in to work out. He's lethargic. He's starting to have rings under his eyes I'm like dude. What are you doing? He's like well. I'm doing some distance work on the days that I'm off I'm like dude that no look if you're gonna do something. Let's do some interval sprints, right? But he's not thinking that way. He's just he can't get around it also his diet is now messed up, right? Because if you want to lose weight, what's the first thing we're gonna do? We're gonna cut calories The first thing he does is he starts dropping fat out of his diet Now he is not only doing high intensity work He's doing long cardio now He doesn't have the nutritional support to support any of this and he starts augurine into the ground He's coming in with rings under his eyes. He's lethargic All of these things but hey the weight on the scale is going down. Yeah, it's going down. It's going way down He dropped nine pounds of scale weight in the following six weeks But if we look at this only 2.2 pounds of it was fat So now after the following six weeks, he is at less muscle mass than when he came to see me originally Now that the wheels have come off his metabolic engine is smaller. He feels like crap He's got less muscle mass now. He set himself up if he would have continued this course He would have set himself up for the same Oprah thing the same thing that happens to everybody that does this kind of a diet and that's a saying again, we lost the Lost all that harder muscle and essentially what Skyler talked about earlier. He gave his body the signal I don't need this muscle mass for Christ's sake. You got me doing all this endurance work That's the last thing I need to carry around this load. I've got to get rid of this. It's doing me. No good So fitness or health. I'm going to bring this back in to talk specifically about you guys You really have to figure out what your goal is you can Kind of ride that gray area between fitness and health you can push your fitness to a certain point because I do that You just have to be good at manipulating the variables and taking checks every now and again how your internal health is but really You have to choose do I want to be healthy? Or do I want to perform? Because once you make that choice that's going to determine everything else It's going to determine what your workouts going to be and it's especially going to determine How much time you invest Last year I talked about the four T's This year I've expanded it one to five T's because if we go down here And I'll get down to this in just a little bit the technique and talent portion. I've kind of split up but essentially We need to find out what your goals are and to help you figure out what your goals are Maybe you don't know. Maybe you're like well, I'd kind of like to be a high-performance athlete But you know, I've only got two hours a week to devote to it. Well, it's not going to happen. Okay, it's just not I Can't make you healthy easy in two hours. So maybe we need to readjust your goals Maybe maybe we have a conversation. I talk you know what right now at this point in your life You don't have time to devote to being a performance type athlete We need to bring you back down. We'll talk about I can make you healthy as a horse in two hours and maybe that's Maybe that's good enough for you at this time You also have to figure out what's my temperament or my tenacity because there's one thing about it. It doesn't matter what? What protocol you follow it doesn't matter whether you want to follow more of a bodybuilding template Whether you want to be a high-intensity training guy or whatever that is, but there's one thing about it You have to bring a certain temperament or tenacity to it So that's something else you need to determine You also need to figure out what tools do I have available to me at efficient exercise like I say I've got everything from ARX stuff all the way down to body weight stuff not everybody has access to that So this is another determination you need to make to what do I what do I have available? Technique and tools I Equate this to be in a chef Michelle my wife is a chef and in being a trainer or Or someone who trains themselves is very much like being a chef and the fact that you can look at a cookbook You can follow a recipe step by step by step by step that template and you will have a meal That's all right, you know it tastes pretty good But it has no pop it's got no kick if you want pop and kick You've got to go outside of that template and be a chef create your own create your own meal So you have to find out number one What? You know Do you even want to do that? Do you want to devote that kind of time to become a to become a chef? Not many people do right because he gets into geekville after a while I Mean it's asked Michelle what it's like when Skyler and I get together. It's ugly. I mean it's geekville Also talk about base camp Skyler talked a little bit about the fast twitch and slow twitch to This is going to determine eight or you're going to determine your training style So Let's say we have a kid or a trainee who's Fast twitch and I'll just use myself as an example. I am primarily a fast twitch guy My training methods look like I'm a fat train like I'm a fast twitch guy I stay in the power zone and I'll get to this in just a second I stay in the power zone most of the time but that doesn't mean That is my only training protocol I have to train outside of that to get better at being a fast twitch athlete but The majority of my time is spent in this area I have many clients who are endurance athletes. Obviously those are slow twitch dominant people The majority of their time needs to be of their weight training time needs to be centered around me Addressing that portion of their training because that's where they're going to excel I can make them a little bit better by jumping outside of that band and having them train more power oriented stuff or strength oriented stuff But for them to stay in the game long and for them to be better at what they are already wired already best suited for I need to stay in these zones and People what how do I know whether I'm a fast twitch guy or a slow twitch guy? Well, I guess you could spend five hundred dollars and get some genetic testing you might have an idea I mean they do offer that but the best thing is