 And I asked him, I go, Jim, why do you train? I'm going to be talking 20-somethings. Why do you train? He goes, well, hell, I still want to be able to carry my golf clubs on the course when I play. I still want to occasionally slice it long. And I want to be able to get out of my king-size waterbed. And this was the point he made. He said, if I'm not strong, I can't get out of the thing. But that's a victory for him, right? In a king-size waterbed. All right. He didn't care about big biceps. He cares his cholesterol is good. And he's way stronger than any other 80-year-old as I see around under most circumstances. And I asked him, I go, Jim, if you're lucky, how will you die? He goes, I'll play golf. I'll come home, have dinner. I'll fall asleep, and I'll ever wake up again. That'd be a pretty good way to go. I'm not saying that training in a good diet is going to keep you from getting cancer or heart disease or diabetes or any of those things. But it stacks the deck in your favor. And if you've got a genetic disposition to get them, you're probably going to get them later. And it's probably going to be much more minor. And if you're training correctly, the way in which you train between the ages 30 and 70, it's probably going to look pretty similar. If you look at the bodybuilders of the Golden Era, the Arnold Era, most of those guys are training nothing like they used to train. To wit, Ken O'Neill is a 67-year-old writer for Ironman Magazine. He was there during Arnold's Era, Frank Zane's Era, all of those guys. And I was talking to him the other day, and he's telling me about Frank Zane. Does anyone here familiar with Frank Zane? Frank Zane won the Mr. Olympia a number of times, which is the zenith of bodybuilding. And he wanted one of the smallest competitors to win it. His arms never measured more than 17 and a quarter inches against these guys who had 19 or 20 inch arms. But he did it because he could show muscle really well. He could make his waist look incredibly tiny. He could flare his rib cage out, do this thing like back in the 60s, 70s, and even before guys used to practice rib cage expansion because all the connective tissue at your ribs doesn't fully set until you're late teens. So they'd practice getting this as big as possible. And then it became this illusion. They could make this big, they could make their stomachs small and they'd look like they could fly. But Frank Zane recently had his shoulders replaced. And he says, Ken, if I would have known now, I would have trained lighter. I would have trained less often. I would have paid attention to my form more. And the point I'm making is that if you pay attention to all of that now, it might delay a little bit getting to as big as you are going to be or your athletic goals. But if it means 10, 20 years down the road, you're still walking and the joints you own are still the ones you were born with, you've done all right. And this means making sure your goals are your goals and that they're not someone else's goals because these are going to a gym and someone says, why aren't you deadlifting? Or why are you deadlifting sumo? You should be deadlifting normal. And there's this macho pressure that's going on there and you have to be able to separate what someone else might want for you for what you want for yourself. And if you're in this for the long haul, that perspective is necessary. And not only should the way you train at 30 be the way you train at 70, they should look fairly similar anyway. It shouldn't look any different if you have a terminal disease. April 10th, 2009, my mother passed away from complications from stage four, colon cancer. Less than a year after she had been diagnosed. My mother was in fantastic health. She was a model when she was in her 20s. She was one of my early clients, if you will. Basically, when I didn't know what the hell I was doing, because looking back now, I've been at this for 12 years, I look back when I first got trained and go, why the hell are these people paying me? Like, and but this is how you should be in your life, right? Every year you look back and you go, boy, I was an idiot last year. Boy, I was an idiot last year. And when you stop doing that, you should be worried. You should always be trying to strive and get better. So I look back and she was kind of my guinea pig going, letting me really try and refine my abilities as an instructor. So she trained really hard, five, nine, and after two kids in her mid-40s, size four, 130 pounds, strong, all those things. Clearly, I think very highly of my mother. Honestly, I was a momless boy. Now she is diagnosed with cancer and every other week, she is subjected to 55 straight hours of chemotherapy. And every other week, when she wasn't on chemotherapy, she was back as an executive assistant at the Chapman Automotive Group in the Phoenix area. It's a big, big dealership group. So that was the way she was and she couldn't train and she missed it so terribly. She used to train twice a week for 30 minutes and now that she had cancer, she couldn't train at all. And then a move for normalcy, that's what she wanted. She missed her training so much. On Christmas Eve, 2008, I was back home and I was able to put her through one last session. I didn't know it was gonna be the last session, but one last session of a workout. Down at the old gym I used to work at. Put her through medics, leg press, overhead press, dip, pull down, compound row. We used about half the weight she had previously used. She worked her tail off and she sat there drinking water, huffing, heaving. If you do a high intensity workout properly, you are sufficiently winded because you cranked your anaerobic system so hard that your aerobic system has to deal with all that substrate. It just doesn't disappear. Your aerobic system gets a superior workout. She's sitting there and she goes, that feels like it used to feel. Even though she was much weaker and shaky. And so on my head, I'm thinking, all right, well she's starting to turn the corner because her PET scan numbers were down, her tumor count numbers were down, they had removed the primary tumor. But when she was diagnosed, it had already moved into her liver. It had already necessitized. And the next step was going to be direct radiation in through the liver. So I gave her a yoga DVD. And I said, well, try and ease into this. See if you can do this because I'm not there to train you. And who knows when you're going to feel like training. So a week and a half later, she does yoga and hurts herself. You don't, you want to avoid hurting yourself. And, but boy, people think yoga is safe compared to lifting weights. If you lift weights properly, they tell you very quickly if they're too heavy and they're going to hurt you. If you're paying attention yoga, you're trying to bend yourself like a pretzel. You're not going to know when you've gone too far until it's too late. She never got to train again. She passed away. She had complications from the radiation treatments. Effectively, her liver started to fall apart. And on April 10th, she passed away in Scottsdale, Arizona. So I didn't know it'd be her last workout, but I think it's kind of poignant that if you do this correctly, whether you're young or you're old, sick or in health, and you're doing it in a way that is sustainable, it's not going to matter. It's going to look very similar. It's going to resemble regardless of what it is. And so I want, that's what I really want you to take away. Yes, there's limits. All men are created equal. Some are created more equal than others. But if you're going to be doing this over the course of your life, you got to find something you like, keep it safe, keep it brief, and remind yourself it's there to make the rest of your life better. It shouldn't be your life. That's all I've got unless you all have any questions. Yeah. Oh, we got a mic. Yeah, him. What's your name, man? My name's Andy. I'm actually a reporter with the UCF student newspaper. Yeah, yeah, yeah, for sure. Well basically, I think I had read somewhere is that it's been said that two 30 minute workouts in a day are better than doing one one hour workout in a day because you're revving up your system twice. What would you say about that? The first question would be, how is the workout being defined? And I say this because for so long, aerobics was seen as the de facto workout because the crude instruments we had at the time, that is what could be tracked. Exercise science is only about 60 years old. I mean, really your first physical education course has come about turn of the century. And they start to figure out about the 1940s that wait, they're science specific to this. And we need to be testing for these variables. But our instruments are not fine enough to track necessarily what happened with weight training. It's very easy to stick a person on a bike with a trainer, keep them in place, have them pedaling and measure their VO2 max, their oxygen and consumption, their metabolic output, and so on and so forth. So that's the tough question. This is also where the carb drink type stuff comes into play. They say, if you have carbs after your workout and a lot of them, you're gonna replenish your glycogen faster. Well, weight training doesn't decrease glycogen in the muscle tons, if you're doing it right. If you did long two hour sessions, yes it would. But most of those studies that were done, were done on cyclists, doing long distances, even though they were stuck in place. So yeah, they're gonna burn a lot of glycogen. That's what they're there for, so, gotcha. So, two 30 minute workouts a week or in a day, what are the workouts? And then I can answer your question better. So if it's someone who is competitively cycling. Oh, go ahead. You're not burning many calories walking and the interesting thing about walking is that it's like any skill. If you've never done it before and you're even picking hilly walking, let's use that example, you start it and you're a little over fat. It's kicking your butt, right? You're just huffing and puffing. Well, you lose 10 pounds and you do the same route again and again and again. It's not burning nearly as many calories. There's less body mass, which you're lugging around and you increase the economy of your locomotion, the economy of your movement. You get better at doing what you're doing. That's why we wrote lines as kids, right? We practice A a thousand times so we can do it without looking at it. There's an element of that. We traditionally, the shorthand is called muscle memory that's crap. Your muscles either turn on or turn off. Neuromuscular memory might be better. You have a map buried in your head of a movement, of a movement pattern. And the more you do it, the better you get at doing it. This is why, and is the confusing part, Olympic lifting. Olympic lifting is a sport. It's done with a barbell. But a Romanian deadlift is an exercise. Done to build your hamstrings, your glutes and your lower back. It too is done with a barbell. This is confusing to the average person. Do you pick up a football and do anything else with it? Play football? No. Do you do anything with a basketball but play basketball? No. But you have at least three different, two different sports and an activity that you use a barbell for. This is why it gets confusing for the lay person when we talk about science. And that's the distinguishing point you need to make that there are things that produce an exercise like effect. Walking. Walking is great for a lot of things. It keeps the gray matter in your head as you get older. And it keeps your hippocampus at size which is your librarian of your brain, takes the information that comes in, files it so you can go get it again. People who walk regularly, especially as we get older, tend to have a larger hippocampus and more gray matter. Walking is good for a lot of things. Weight loss is not one of them unless you've got your calories tanked. And I wouldn't even recommend doing traditional cardiovascular activity unless you like it. People traditionally do it because they've assumed this aerobics it's all about training your heart and your lungs. You have to go through your muscles to get at the heart and the lungs. The most aerobic thing you do is sleep. You'll need your heart and your lungs are cranking along. Your muscles are as relaxed as they're ever going to be. And again, I referenced Doug's presentation on the website last year because he explains, he explains you've heard of the Krebs cycle. This is like 10th grade biology, right? And I'm not saying this like to dumb it down or anything, but your body's gonna use ATP. That's the muscles currency. And it's gonna use that to power contractions, okay? And then when that runs out and it's gonna run out quick, you're going to then have to start taking the sugar that's in the muscles and running it through glycolysis to make more ATP. And then the byproduct of that is gonna get run through the Krebs cycle and then it's gonna go through the electron transport chain. All of this is to make more ATP. And you can think of it as a funnel. Each step producing X amount of byproduct. And so you do your weight workout and you're left with a whole lot of this byproduct. That's all stacked up at the mitochondria which is what deals with lactic acid or lactate as we call it. That is going to have to be used for energy. And the aerobic metabolism is when the mitochondria is producing the energy demands of the muscle tissue. Whether it's in real time or whether it's dealing with it post-hoc, doing it after you've done your workout because the substrates have to be dealt with. There's a certain environment the cell likes to keep and that environment is not a whole lot of lactic acid built up inside of it. It has to be dealt with. So I like walking because I've got a nice park near my house, I've got three dogs, they demand it. So I walk about two miles a day in addition to all the pacing I do with my clients. I'm up typically at five training people six done by one. Then it's napping in Xbox. That's what it is. But I do not recommend people take it up, take up traditional aerobics unless it's something they like. You like riding your bike. In Austin, tons of people like riding their bike. We talked to them about balancing their effort and balancing their volume of biking with their weight training so that their weight training makes their biking better. I'm not in there to make them good weight trainers. I'm in there to make them better bikers. So they bike farther with less effort. But if you're just trying to get lean and you want to get freaky lean, then aerobics might be necessary because you can run out of calories real quick and then doing some aerobics will increase your caloric burn and you're back losing again. But most people, if you train intensely and you don't need to add additional aerobics if you're doing it right in the gym. Like I said, unless you have a sport that you have to train for, then you got to do it. I mean, that's the way, that's skill conditioning though. That's very specific. That's correct. But you can go in between because if you're new to the gym, your 15 minutes are not the same as my 15 minutes, partly because you don't know how to get this high threshold motor units quite yet. You can, I can have you hold a real heavy weight but that's not gonna last very long and it's not, you're trying to sidestep your biology in that sense. So as you get stronger, you better at recruiting those muscle fibers. You achieve a more complete exhaustion which is saying my 15 minutes is different than your 15 minutes. So early on, you might need more time to achieve a good exhaustion but the intent is that you're able to gradually increase the intensity over time. Sometimes that's weight. Sometimes until you're handling the weight, moving slower, moving segments, there's a lot that can go into it.