 Our first question is from RTW girl. Should certain people avoid hit or is it a good workout for all people? I love this question. I love this question. Okay, so hit stands for high-intensity interval training And I remember when the studies came out. I know you guys did too. This is a big deal in fitness where they showed that short Hit workouts were at least as effective but often more effective for burning body fat and preserving muscle Then steady-state cardio and I remember when that came out every trainer was Was all the latest rave like everybody was jumping in on the hit bandwagon Yeah after that study and I hit the reason why it's more effective is because hit is more like resistance training Then steady-state cardio is steady-state cardio is definitely very cardio like hit is like doing You know how we say doing like tons of circuits with weights is doing cardio with weights hit is like doing weights with cardio It's explosive. It's more strength build It's not exactly like lifting weights, but it's much more like lifting weights are doing resistance training Therefore it's gonna preserve more muscle therefore. It's gonna be very effective at pure fat loss Now here's the problem with it and this was the issue that I had is when I saw all these trainers doing it There's there's a lot of people. This is completely inappropriate. Oh, yeah, I mean and that was everywhere I mean that was the first thing that I saw was like, oh my god I I would never take certain clients through you know a workout like that because they just don't have the joint integrity They don't have the ability to You know properly stabilize and in to to get through these type of explosive moves Well, when you when you're training a client you talk about stability strength, I mean with explosive Performance is at the pinnacle I mean that's what most clients that you get or that we would train were Deconditioned out of shape poor mechanics. I mean if they were ever to do hit it wouldn't be for a very long time It they don't it doesn't belong in any programming In fact, if if you're an OG listener, you have probably heard us talk about this a little bit We haven't talked about in a long time but I remember when we first hired our marketing team and They wanted us to to write this and we didn't we didn't write a hit program till way later in the business because We and by the way, the reason why they want to is because they have the tools right We have the tools to be able to look up what people are searching the most and we knew that it would be more profitable for us to Release it in fact when we finally did release it It was one of the biggest program launches we ever had and it is the only program of all of our programs It comes with a warning and that you we don't we don't think you should do this for long term It is not for most people and that was that just speaks to like the integrity of the business is that when we first started this We're like listen, we know that there is a place for this stuff We do know that it has value But we also know that the majority of people Shouldn't be using it and most certainly shouldn't be using it for a long term Which is what I also saw so after all those Studies and stuff that came out to support the benefits a hit when we are in the early 2000s when we were all trainers The the next thing I saw was that's how everybody started to train all the time. It's every single Infomercial it was every single app in the app store was based off of like hit training It just drove me crazy because nobody was emphasizing all of the prerequisite stuff that You needed to build up your body in order to be able to withstand and handle that kind of stress Yeah, one of the characteristics of hit is that there's short periods of going all out So and you see people do this on treadmills on bikes on rowers and then of course even worse They'll do this with weights and equipment and jumping on things but even if you do something as simple as a bike and you go max exertion and you're Not somebody that works out consistently. You've never done this before The risk of injury goes through the roof But it's even deeper than that even if you don't hurt yourself if you're a high stress Individual with borderline hormone issues. You don't get good sleep. You've got kids You have a mortgage you got a hard job and then you're and you're doing resistance training Which is good But that's also adding a stress and then on top of that your cardio is hit and you're gonna go do add hit on top of that It's probably not gonna benefit you in fact I've taken clients who are in this category where they just overdo everything they don't get good sleep There's type a type individuals. I look at their workouts I'm like, oh, yeah, I do hit five days a week and because I know that's good and I took them and said no more hit You're gonna do steady state, but I thought steady state was not as effective No, no, we're gonna do steady state because your body needs some more recuperative type workouts And then lo and behold they burn more body fat and they feel better And that's this is like the the key to exercise It needs to be appropriate for your body if it's not appropriate for your body in your lifestyle I don't care how awesome the workout is on paper or how great it's supported by studies if it's not right for you You're not gonna get there any faster You're not gonna progress any better and if anything you'll get there slower and maybe even set yourself back Yeah, even and another thing to consider too is that like as you ramp up like, you know One of those variables like intensity you have to also be able to counter that with you know more emphasis too on the recovery So that is something that I do think that we did well In terms of like alternating that with our flow sessions and really emphasize the fact that we're gonna need to maintain You know the the joints health through this process of really like hammering it So you don't find that in a lot of hip programs at all It's just all just the hit and then you come back and you just you do it on yourself again We should we should always we should probably have a little bit more clarity here or bring some more context for the Listener who doesn't want know what it is because there's two things you guys are also talking about cardio and resistance training Right, so you can use hit in both ways, right? So you can do the high-intensity interval training with Cardio modalities and then you could also do it with resistance training essentially. It's short bouts of maximal exertion interrupted by bouts of minimal exertion so it's like To give you an example it would be like you're on a bike and you're riding at low intensity and then every 45 seconds you do 15 seconds of all-out sprinting as hard as you can Yeah, and then you back all the way off let the heart rate recover and then go and then what the benefits that all the research and studies show It's the the calorie expenditure that you're getting from the massive spike And then the heart trying to recover to come back down to its resting heart rate and because of that The body has to burn a ton of calories to do that So that's where a lot of the the positive benefits from now I I like using it and I used it quite a bit with clients for cardio And I'd use it obviously later on when they're ready for some of that because there's a little less risk with cardio Then there is with weight training like so where I have the biggest you know bone to pick with it is when you see trainers using it with you know jump boxes and Speed ladders, you know, and then they're doing squats right after that And I mean that that's where I have a problem with it because you see all this dysfunction in the client I mean their form looks and they're literally just trying to exhaust this person and burn as much calories as possible Doing these dangerous exercises and even if it's not dangerous like they're gonna get hurt like maybe they have they have enough Controlled and I get hurt. I've rarely ever see anybody do it with great form So you see this kind of like circuit-based type of training And it's really these trainers that are either one or are short on time or just trying to burn a ton of calories And I have more of an issue with that than I do with to be clear Doing it with resistance training can be far more effective. It just requires better programming Yeah, there's more things more very I mean our hit program is hit with resistance training not in cardio But we've carefully programmed it and planned it out so that you reap the benefits and minimize the potential on one of those Determiners was when your form breaks down you stop Yes, and so that was something that we try to emphasize as much as possible is that you know We are trying to get through the this time of You know like like cutting out the rest and we're trying to get through these exercises, but We're not trying to degrade You know the performance of each one of those exercises we stop if that's the case So the way I would I used it for cardio was like this and this is I did this the entire time that I was competing is I talked about this many times that I did hardly any cardio when I was getting ready for a show So I would do or any sort of movement was exercised like training resistance training or walking For 90 of my training now when I got to the last couple weeks Was when I would start to introduce cardio hit was actually the first piece of cardio that I'd introduce So I would actually do that post workout three days a week I would do 12 to 15 minutes of hit afterwards So I do my weight training session get on the elliptical stare master treadmill whatever and I do these these 12 to 15 minute bouts The the logic and theory behind it for me as a competitor at that time was I I don't want I wanted the last thing I want to do is add more time to the gym I'm already training seven days a week and an hour hour and a half inside the gym So I don't want to start introducing a half hour hour of this this this cardio these cardio routines I want to just up my my calorie expenditure With the shortest amount of time and doing that with hit post workout was the strategy on it It wasn't until I got even closer, which is like the final week when I would start to do these You know 45 minute to hour long bouts of cardio. I wanted to avoid doing long bouts of cardio for as long as I could because I knew that that would also Sacrifice the most muscle that way your body would start to adapt after that's why you do this for such a short period Yes, very smart application look to be very clear 30 minutes of walking Is not nearly as stressful in the body as 10 minutes of high intensity interval training on a treadmill literally so three times as long Of walking is not going to hammer your body like three like one third of the time But done with sprints with interval type of sprints So when you're trying to train yourself to also facilitate recovery And which that's how I like to use cardio with a lot of people is I'm they're already pushing themself the resistance training Especially if they're beginners or intermediate I'm not going to throw more crazy stress on top of them with sprints I'm going to say go for walks 30 minute walk. You're still moving. It's good for you But it's also not damaging and not stressful on the body. In fact oftentimes it's the opposite of stressful It's actually more rejuvenating. So just to paint the picture Like hit even though it's shorter can definitely place a major stress on the body More so than steady state cardio, of course Unless you get into the extreme states of steady state where you're walking for, you know, three hours a day