 is if you compare the body composition of a sprinter compared to a marathon runner, I mean, the average marathon runner is very skinny, it might be lean, but they're not muscular, okay? Now, if you're looking for optimal body composition, it needs to be anaerobic-based. Full range of movement, there's a saying that I heard it just recently from a strength coach, a very good strength coach who I respect very highly, and he's essentially said to me, that if someone can't get down, I'm being careful because I've got this in the back pocket, but if someone can't sit down all the way and hold this position, essentially there's something fundamental wrong in their physiology, okay? So, full range of movement, what that means is you want to work everything that you do at full range. None of these, if you're on the bench pressing you these ones, that doesn't count. Needs to be full range for joint mobility, longevity, all those things. Obviously, the actually interesting point before we move on, the two biggest things, I speak to any good therapist, the most common injuries come from either leg press or Smith machine. Now, if you go to a fitness first on a Monday night, what are the two machines that are being used the most, besides the treadmills? Smith machine and leg press. So, get a coach, it's an investment in your training, get someone to teach you how to train. I mean, when guys come with us, we teach them, we do everything in 12 weeks. If people want to continue after 12 weeks, they're more than welcome. But the comment we always get is how much it's made a difference to their year after training, year after that, because essentially it was just that 12 week period where we intensely taught them what to do. So, they're now confident going into the gym by themselves and getting some great results and having some great workouts. Full range of movement and respect reps and tempos. And what that essentially means is just simple rules for you guys, when you go into the gym, not to hurt yourself, don't do these ones on the bench press, you lower controls, you explode. Everything you want to do, you want to be able to measure. So, you never want to go into the gym and especially working with athletes, you never want to go into the gym and go, oh, well, maybe you can do 100 kilos. No, they either did it or they didn't do it. So, the tempo, the rep, everything has to be respected. Training goals, be clear in what's important. So, here's the problem when working as a trainer, what I see most of the time is people will come in and they will say, okay, what do you want to achieve? Why have you come to me today? And they will say, well, I want to get stronger, I want to lose body fat, I want to put on muscle, I want to increase my mobility, I want to get a bigger deadlift, I want to get a bigger bench press, well, whoa, whoa, whoa, whoa. The human body doesn't work that way, right? Pick one, and as a bonus, we might get the others, okay? So, what I'm saying is you've got to be clear on what you actually want to do. Yes, it is possible, and if I showed you, I had more time, I'd show you some clients that I've worked with, Marshal's in the room, he can attest to this. Often I get clients who lose body fat and they build muscle at the same time and they get stronger. But, with that said, I'm focusing my program and my sole efforts on the one thing, not the multiple things. Very, very important to understand. Be clear in this process of where you want to be. It's a lot easier for me as a trainer, as a coach, to look at someone and go like a competitor, I train a lot of competitors, okay, your comp's in June, all right, we're in December now, yep, you've got this much time, we don't need you lean, we don't need you contest ready until about, you know, well, June, April, maybe even May, we might leave it as much as May before we really start implementing changes, yeah? But this period here, you know, we're focusing on strength, getting them stronger, doing all the things that otherwise people wouldn't do. Because again, the problem is I find a lot of guys do this. Females are probably the worst offenders, but guys definitely do this as well. As they say, I want to get my abs, I want to get my abs. There's a saying in strength coaching that abs on a skinny guy is like big tits on a fat chick, doesn't count, right? So if you don't have the mass that justifies abs, you will just look skinny in a t-shirt, you don't want to look skinny, yeah? Build some muscle first, then worry about getting lean, okay? So in that case, let's say you came to see me and you were 12% but only 68 kilos, well, let's bring up your body mass, maybe 79, 80 kilos, then you can worry about getting, focus on getting lean, yeah? So everything should be, you know, I've already made the point about that. Everything should be put into blocks, which is basically a reiteration of this. So again, one to four weeks, four to eight weeks, eight to 12 weeks. Again, on any client I have, I'm developing their training program. The shortest program I have a right is 12 weeks, yeah? So I'm thinking about it from a 12-week perspective and then we continue on from there. So even some people like Janet, who I showed the full time in Australia, 12 months in advance, I know what we have to be doing, 12 months in advance to get to where she wants to be. So just take a minute now and write down on that blank piece of paper, what is specifically important to you right now in your health and fitness? Is it that you wanna build some mass or is it that you wanna, you know, lose some body fat? Be clear, or is that you wanna build some strength? I love strength, strength. Honestly, all I really train for now is strength. I don't really care about anything else, it's just strength. That's me, I don't, I never train, if I do more than three reps, it's, yeah, marshal knows, I'm not happy. Yeah, it's three reps, one rep, two reps, because I love strength, yeah? But obviously if I was wanting to do a fat loss phase, I'd be doing more reps, yeah? Take aways, look at where you are, look at where you wanna go and remember that the human body is an adaptative machine in pretty much everything that you do. And what I mean by that is you're gonna do the same thing every single day, yeah? You're not gonna eat the same foods every single day. You need variety, eat lots of colors in your diet, eat different meats, eat different fishes, variety is the key, but also in your training, you want enough sameness in your training so that you can measure improvement, e.g., squat is a good measurement, deadlift is a good measurement, bench press is a good measurement, but you want enough difference, and that's every four weeks, so that the body never adapts. If you're constantly doing the same thing, same stimulus, same old, same old, same old, same result, you need to allow the body to adapt over that period. Supplements, again, I already covered this before, but just a reiteration. Multivitamins, zinc, magnesium, fish oil must be in the right form. Training supplements that you could add to that are things like branch-training amino acids, better alanine, if performance is a big thing, like if you're a strength athlete, if you wanna burn more fat more effectively, carnitine's also very good, but they're kind of some general supplements. But if you had 50 bucks, if you gave me 50 bucks, and you said, what are the most important supplements to spend my money on? The first one would be a multivitamin, then magnesium, then zinc, then fish oil, okay? Don't, the first 50 bucks should not be spent on protein powder, okay? You can eat real food, you don't need, it's more important to have a good multivitamin magnesium in my opinion than it is to have a protein powder. And by the way, just a note on protein powders, I'm not linked to any, you know, or I'm not sponsored by any supplement company. Powders in Australia are unregulated. So in other words, they don't have to meet their certain standard. Capsules are very good, but powders specifically are unregulated. So often what's in the label and what's in the product can be two entirely different things. So it's something you wanna be aware of, you know, make sure that you buy powders. And again, protein powder is often one of the last things I tell people to buy, especially if they're on a budget, because of the fact that you can make it up with real food. I mean, when I train, you know, five minutes after I just eat a real meal. I'm not a huge advocate of protein powders. So finally, before I start taking questions, you can like us on Facebook. It's Facebook forward slash Enterprise Fitness Australia. My name is Spelt. If you wanna add me personally on Facebook, it's Mark with a K, M-A-R-K, and it's O-T-O-B-R-E. My blog is Maximus Mark. The reason why it's Maximus Mark and not Mark Ottobre is because Maximus Mark is a lot easier to say. And what else we got? We've got a podcasting show and yeah, you can connect with me. So now happy to take your questions, whatever you guys can throw at me. All right. This is gonna take a little while. Ha ha ha. But I think we got some time. We had somebody over here first, yeah? How do you balance working out? So for me, I wake up at like 5 a.m. to go to the gym. Yep. And then on the weekends, I have to go to work from like 6 p.m. beyond midnight. And then your body cycle gets fucked up. And then- This does. I mean, obviously in everything that I say, there's ideal and then there's realistic, right? It's always about- And there's some people who I teach nutrition or whatever and they have like an OMG about all the fact I have to eat organic all the time and all this type of thing. For me, it's about always making the best decisions that you possibly can at that given point in time. So example, I just recently traveled to Rhode Island to do a course with the Public and Strength Institute and I was at the airport. Now, everyone obviously knows, airport food is pretty horrendous, okay? But I made the best possible choice that I could with what I had. What I could find was basically what I called chicken dust with salad, right? Has anyone ever got one of those salads where it's like two bits of chicken? Yeah, so I had chicken dust with salad. That's all I had available to me and that was the best choice I had. So if you specifically, you said that you train, it's the weekend is 6 p.m. to midnight? Yep. Yeah, that's fine. Why don't you train in the mornings? So you can train in the mornings on weekends? Yeah, I can only train in the mornings in the weekdays. Yeah. And then during the days it's like go to school or work. Yeah. So I'm not sure I understand the question 100%. Are you saying you don't have time to train on the weekends? It's like your sleeping cycle when you said about sleep. Are you saying after you train in the weekdays, you train at night and you can't get to sleep? Yeah, about going to sleep at the proper time. You know when you said you have to have a dark room? Yes. So I go to sleep at like 10 p.m. To wake up early at 5 a.m. But then when on the weekend starts, when the weekend begins, like I have to go to work at like 6 to like 3 a.m. And then my whole week gets screwed over. Is there any sleep cycle changes from day to day? Yeah, the sleep cycle is just screwed. So how is that a problem for you now? Maybe I think that's about time management like... There's not a clear question. Yeah, sorry. So again, making the best choices that you have with what you've given. I mean, again, what would help you is magnesium. I would get some magnesium. Having a wind-down process, obviously, that's not ideal and you work towards an ideal situation.