Fitness vs Bodybuilding: Ignite your understanding with the 7 Key Differences for Health and Fitness

Fitness vs Bodybuilding: Understanding the Key Differences for Optimal Health and Fitness

Bodybuilding and fitness are two popular approaches to physical fitness that share many similarities but also have significant differences. While both approaches prioritize physical fitness and health, they differ in their training goals, training frequency, equipment, body composition, body image, time commitment, and health benefits. Understanding these differences can help individuals make informed choices about which approach is best suited to their goals, preferences, and priorities. In this article, we will explore the differences between bodybuilding and fitness, drawing on information from a range of reputable sources.

Fitness vs Bodybuilding Goals

The first difference between fitness and bodybuilding is their respective goals. Fitness is centered around improving overall health and physical well-being through exercise and healthy habits. The goal is not solely focused on aesthetics or building muscle, but rather encompasses a holistic approach to health, including cardiovascular fitness, flexibility, and overall body strength. Fitness goals can range from achieving a healthy body composition to improving physical performance in a specific activity or sport.

On the other hand, bodybuilding is primarily focused on building muscle size, definition, and strength through specific training techniques and nutrition. Bodybuilders aim to achieve a particular aesthetic, characterized by a muscular and toned physique with low body fat levels. This goal often requires a significant time commitment to training, nutrition, and recovery. Bodybuilding is a competitive sport that involves competing against other bodybuilders to see who has the best physique in terms of muscle size, definition, and symmetry.

While both fitness and bodybuilding require exercise and healthy habits, the difference in their goals has a significant impact on their respective training approaches. Fitness training typically focuses on a variety of exercises that target different muscle groups, with an emphasis on cardiovascular fitness, flexibility, and overall body strength. Bodybuilding training, on the other hand, tends to focus on specific exercises that isolate individual muscle groups, with an emphasis on heavy weights and low reps to maximize muscle growth.

Fitness vs Bodybuilding Training Approach

The training approach is another key difference between fitness and bodybuilding. Fitness training typically involves a variety of exercises that target different muscle groups, with an emphasis on cardiovascular fitness, flexibility, and overall body strength. This approach is designed to improve overall health and physical well-being, rather than focusing on building muscle mass or achieving a specific aesthetic.

In contrast, bodybuilding training tends to focus on specific exercises that isolate individual muscle groups, with an emphasis on heavy weights and low reps to maximize muscle growth. This approach often involves a high level of intensity and frequency, with bodybuilders training each muscle group multiple times per week. Bodybuilding training is designed to achieve a specific aesthetic, characterized by large, defined muscles and a low body fat percentage.

The difference in training approach also extends to the use of equipment. Bodybuilding often requires specialized equipment such as weightlifting belts, lifting straps, and weightlifting shoes to optimize performance and prevent injury. Fitness training, on the other hand, can be done with minimal equipment and can be adapted to any fitness level or environment. Bodybuilding training also tends to be more regimented and structured, with a focus on following a specific program or routine to achieve desired results. Fitness training can be more flexible and adaptable, with a focus on incorporating different exercises and activities to prevent boredom and maintain motivation.

Overall, the difference in training approach reflects the difference in goals between fitness and bodybuilding. Fitness training is designed to improve overall health and physical well-being, while bodybuilding training is focused on building muscle mass and achieving a specific aesthetic. Understanding these differences can help individuals choose the right approach for their goals and avoid potential pitfalls, such as overtraining or injury.

Fitness vs Bodybuilding Nutrition

Nutrition is another key difference between fitness and bodybuilding. While both require a healthy and balanced diet, bodybuilding nutrition tends to be more regimented and specific to support muscle growth and recovery. Bodybuilders often consume a high amount of protein, carbohydrates, and healthy fats to support muscle growth, and may also use supplements such as protein powders, creatine, and amino acids to optimize their nutrition. Bodybuilders also tend to follow strict meal plans and may track their macronutrient intake to ensure they are consuming enough protein, carbohydrates, and fats to support their goals.

Fitness Nutrition, on the other hand, is focused on maintaining overall health and well-being, with an emphasis on consuming a balanced diet that includes a variety of whole foods. Fitness enthusiasts may still consume protein powders or other supplements, but the emphasis is on ensuring their diet includes enough nutrients to support their physical activity and overall health. While fitness enthusiasts may also follow a meal plan or track their calorie intake, it is typically less regimented than bodybuilding nutrition.

Another difference in nutrition between fitness and bodybuilding is the approach to cutting and bulking. Bodybuilders often follow a cutting phase to reduce body fat and increase muscle definition, followed by a bulking phase to increase muscle mass. This approach involves carefully tracking calorie intake and macronutrient ratios to achieve specific body composition goals. Fitness enthusiasts may also want to reduce body fat and increase muscle definition, but the approach tends to be more focused on maintaining a healthy body composition through consistent exercise and a balanced diet.

Overall, the difference in nutrition reflects the difference in goals between fitness and bodybuilding. Bodybuilding nutrition is focused on optimizing muscle growth and recovery, while fitness nutrition is focused on maintaining overall health and well-being through a balanced diet. Understanding these differences can help individuals choose the right approach to nutrition for their goals and ensure they are consuming enough nutrients to support their physical activity and overall health.

Fitness vs Bodybuilding  Body Composition

Body composition refers to the proportion of fat, muscle, and bone in the body, and is another key difference between fitness and bodybuilding. Bodybuilding is focused on increasing muscle mass and reducing body fat to achieve a specific aesthetic, characterized by large, defined muscles and a low body fat percentage. This approach requires a high level of dedication and consistency in both training and nutrition, as well as a focus on optimizing body composition through methods such as cutting and bulking.

Fitness, on the other hand, is focused on maintaining a healthy body composition through a balanced diet and regular exercise. While fitness enthusiasts may also want to reduce body fat and increase muscle mass, the emphasis is more on overall health and physical ability rather than achieving a specific aesthetic. This approach may involve a variety of physical activities and exercises that promote cardiovascular fitness, strength, and flexibility, with a focus on maintaining a healthy body composition through consistent effort.

Another key difference in body composition is the use of body fat percentage as a measure of progress. Bodybuilders often track their body fat percentage to monitor progress in reducing body fat and increasing muscle mass. This approach requires a high level of dedication and discipline, as reducing body fat to very low levels can be challenging and may require extreme measures such as strict dietary restrictions or increased cardiovascular exercise.

Fitness enthusiasts may also track their body fat percentage, but the emphasis is more on maintaining a healthy body composition rather than achieving a specific body fat percentage. This approach may involve a more gradual and sustainable approach to reducing body fat, with a focus on creating long-term habits that support overall health and physical ability.

Overall, the difference in body composition reflects the difference in goals between fitness and bodybuilding. Bodybuilding is focused on achieving a specific aesthetic characterized by large, defined muscles and a low body fat percentage, while fitness is focused on maintaining a healthy body composition through consistent exercise and a balanced diet. Understanding these differences can help individuals choose the right approach for their goals and ensure they are maintaining a healthy body composition that supports overall health and physical ability.

Fitness vs Bodybuilding Competition

The final key difference between fitness and bodybuilding is the focus on competition. Bodybuilding is a competitive sport, with bodybuilders participating in competitions that judge their physique based on criteria such as muscle size, symmetry, and definition. These competitions can range from local events to international competitions, with the top athletes achieving celebrity status in the bodybuilding world.

Fitness, on the other hand, is not a competitive sport in the same way as bodybuilding. While there are fitness competitions that focus on athletic ability and overall physique, the emphasis is more on individual progress and achievement rather than competition with others. Fitness enthusiasts may set personal goals and track their progress, but the focus is on improving their own physical ability and overall health, rather than competing with others.

Another difference related to the competition is the use of performance-enhancing drugs. While the use of performance-enhancing drugs is prohibited in both bodybuilding and fitness competitions, there is a higher prevalence of drug use in bodybuilding due to the emphasis on muscle size and definition. Fitness enthusiasts are more likely to rely on natural training and nutrition approaches to achieve their goals, rather than using performance-enhancing drugs.

Overall, the difference in focus on competition reflects the difference in goals between fitness and bodybuilding. Bodybuilding is a competitive sport that focuses on achieving a specific aesthetic and physique, while fitness is focused on improving overall health and physical ability. Understanding these differences can help individuals choose the right approach for their goals and avoid potential pitfalls, such as relying on performance-enhancing drugs or becoming overly focused on competition.

Fitness vs Bodybuilding Training Frequency

Training frequency is another key difference between fitness and bodybuilding. Bodybuilding often involves a high frequency of training, with workouts scheduled multiple times per week to target specific muscle groups. This approach requires a high level of dedication and consistency, as well as careful planning to ensure adequate recovery time for each muscle group.

In contrast, fitness enthusiasts may have a more varied approach to training frequency, with workouts scheduled based on individual goals and preferences. This approach may involve a combination of cardiovascular and strength training, with a focus on overall health and physical ability rather than targeting specific muscle groups. While some fitness enthusiasts may also train with high frequency, the emphasis is more on balance and variety to support overall health and fitness.

Another key difference in training frequency is the use of periodization. Bodybuilding often involves a structured periodization plan, where training is divided into distinct phases with specific goals and intensity levels. This approach is designed to optimize muscle growth and reduce the risk of injury, with a focus on gradually increasing intensity over time to avoid plateaus or burnout.

Fitness enthusiasts may also use periodization, but the emphasis is more on flexibility and adaptation to individual goals and preferences. This approach may involve a more intuitive approach to training, with adjustments made based on individual progress and feedback. The focus is on creating sustainable habits that support overall health and physical ability, rather than following a strict training plan.

Overall, the difference in training frequency reflects the difference in goals between fitness and bodybuilding. Bodybuilding places a high emphasis on targeted muscle growth and requires a high level of dedication and consistency in training frequency and intensity. Fitness, on the other hand, emphasizes overall health and physical ability and may have a more varied approach to training frequency and periodization based on individual goals and preferences. Understanding these differences can help individuals choose the right approach for their goals and ensure they are training in a way that supports overall health and fitness.

Fitness vs Bodybuilding  Equipment

Equipment is another key difference between fitness and bodybuilding. Bodybuilding often involves the use of specialized equipment designed to target specific muscle groups and promote muscle growth. This equipment may include barbells, dumbbells, weight machines, and resistance bands, as well as various accessories like lifting straps, wrist wraps, and lifting belts.

In contrast, fitness enthusiasts may have a more varied approach to equipment, with workouts incorporating a range of tools and gear to support overall health and physical ability. This may include cardiovascular equipment like treadmills and stationary bikes, as well as bodyweight exercises, free weights, and other resistance training tools. Fitness enthusiasts may also use equipment like yoga mats, foam rollers, and stretching bands to support flexibility and recovery.

Another key difference in equipment is the focus on safety and injury prevention. Bodybuilding often involves the use of heavy weights and intense training techniques, which can increase the risk of injury if not used safely and effectively. As a result, bodybuilders often prioritize the use of high-quality equipment and proper technique to minimize the risk of injury.

Fitness enthusiasts also prioritize safety and injury prevention, but the focus is more on creating a balanced and sustainable approach to exercise that supports overall health and physical ability. This may involve using equipment like resistance bands or bodyweight exercises that allow for a safer and more controlled workout, with a focus on proper form and technique to avoid injury.

Overall, the difference in equipment reflects the difference in goals between fitness and bodybuilding. Bodybuilding emphasizes targeted muscle growth and often requires specialized equipment to achieve specific goals, with a focus on safety and injury prevention. Fitness, on the other hand, emphasizes overall health and physical ability and may have a more varied approach to equipment that supports a balanced and sustainable approach to exercise.

Fitness vs Bodybuilding Body Image

Body image is another key difference between fitness and bodybuilding. Bodybuilding often involves an intense focus on muscular size and definition, with the goal of achieving a specific physique that is often associated with competition or aesthetics. This focus on the body as a physical object can lead to a preoccupation with appearance and an emphasis on achieving an ideal body shape.

In contrast, fitness enthusiasts may have a more balanced approach to body image, with a focus on overall health and physical ability rather than appearance alone. Fitness enthusiasts may also be more accepting of a range of body types and shapes, with a focus on feeling good in one’s own skin rather than conforming to a specific ideal.

Another key difference in body image is the emphasis on sustainability. Bodybuilding often requires strict diet and training regimens that can be difficult to maintain over the long term. This can lead to a cycle of restrictive eating and excessive training that can take a toll on physical and mental health. Fitness, on the other hand, emphasizes a sustainable approach to exercise and nutrition that supports overall health and well-being over the long term.

Overall, the difference in body image reflects the difference in goals between fitness and bodybuilding. Bodybuilding emphasizes achieving a specific physique that is often associated with competition or aesthetics, with a focus on appearance and a potentially restrictive approach to diet and training. Fitness, on the other hand, emphasizes overall health and physical ability, with a more accepting approach to body types and a focus on sustainability in exercise and nutrition.

Fitness vs Bodybuilding Time Commitment

Time commitment is another key difference between fitness and bodybuilding. Bodybuilding often requires a significant amount of time and dedication to achieve desired results. This may involve spending several hours in the gym each day, carefully tracking nutrition and supplements, and prioritizing rest and recovery to support muscle growth.

In contrast, fitness enthusiasts may have a more flexible approach to time commitment, with workouts and nutrition plans that can be tailored to fit individual schedules and lifestyles. Fitness enthusiasts may also prioritize a more holistic approach to health and well-being, incorporating activities like yoga or meditation that require less time and can be done at home or on the go.

Another key difference in time commitment is the duration of the results. Bodybuilding often involves a significant time investment to achieve desired results, with visible changes to muscle size and definition often taking months or even years to achieve. Fitness, on the other hand, may offer more immediate benefits like improved energy, strength, and flexibility that can be seen and felt in a shorter period of time.

Overall, the difference in time commitment reflects the difference in goals and priorities between fitness and bodybuilding. Bodybuilding requires a significant time investment and dedication to achieve desired results, with a focus on targeted muscle growth and physique. Fitness, on the other hand, offers a more flexible and holistic approach to health and well-being that can be tailored to individual schedules and lifestyles, with a focus on immediate benefits and long-term sustainability.

Fitness vs Bodybuilding Health Benefits

While both fitness and bodybuilding can offer a range of health benefits, there are some differences between the two in terms of the specific health benefits they provide.

Bodybuilding, with its focus on muscle growth and definition, can offer benefits like increased strength and endurance, improved body composition, and reduced risk of chronic diseases like obesity and type 2 diabetes. However, bodybuilding can also carry some health risks, such as overuse injuries, hormonal imbalances, and the potential for disordered eating or body dysmorphia.

Fitness, on the other hand, offers a more holistic approach to health and well-being that goes beyond physical appearance. Regular exercise and healthy eating habits can improve cardiovascular health, boost immune function, reduce stress and anxiety, and improve overall mood and well-being. Additionally, activities like yoga and meditation can offer additional mental and emotional health benefits, such as improved mindfulness, relaxation, and stress reduction.

Another key difference in health benefits is the emphasis on sustainability. Bodybuilding often requires strict diet and training regimens that can be difficult to maintain over the long term and may carry some health risks if not done correctly. Fitness, on the other hand, emphasizes a sustainable approach to exercise and nutrition that supports overall health and well-being over the long term.

Overall, the difference in health benefits reflects the difference in goals and priorities between fitness and bodybuilding. Bodybuilding emphasizes targeted muscle growth and definition, with benefits like increased strength and reduced risk of chronic diseases. Fitness, on the other hand, takes a more holistic approach to health and well-being, with benefits that go beyond physical appearance to include improved mental and emotional health, stress reduction, and overall well-being.

Conclusion

In conclusion, while bodybuilding and fitness may share some similarities, there are several key differences that set them apart. These differences include the focus on muscle growth and definition in bodybuilding versus a more holistic approach to health and well-being in fitness, as well as differences in training frequency, equipment, body composition, body image, time commitment, and health benefits.

Ultimately, the choice between bodybuilding and fitness depends on individual goals, preferences, and priorities. For those who prioritize muscle growth and definition, bodybuilding may be the preferred approach. For others, fitness offers a more sustainable and holistic approach to health and well-being that emphasizes overall wellness and longevity.

Regardless of which approach is chosen, it is important to prioritize safety and seek professional guidance as needed. With a balanced approach to nutrition, training, and rest, both bodybuilding and fitness can offer a range of benefits that support physical, mental, and emotional well-being.

Check out these other helpful articles for improving your fitness and health:

How To Get Fit By Walking Every Day

10 Best Biceps Exercises for Building Muscle

How to better use apple fitness without an apple watch

Sources for the above information:

  1. Differences in training goals:
  1. Differences in training frequency:
  1. Differences in equipment:
  1. Differences in body composition:
  1. Differences in body image:
  1. Differences in time commitment:
  1. Differences in health benefits:

How to better use apple fitness without an apple watch

apple fitness

How to use Apple Fitness without an Apple Watch

Have you ever wanted to get fit but don’t have an Apple Watch? You’re in luck! With Apple Fitness, you can reach your fitness goals without breaking the bank. In this article, we’ll discuss how to use Apple Fitness without an Apple Watch and show you how easy it can be to track and improve your fitness. We’ll also provide tips on reaching your goals even if you don’t have a watch. So, let’s get started – let’s discover how to use Apple Fitness without an Apple Watch!

 

The first step to using Apple Fitness without an Apple Watch is to download the app. You can find it in the App Store or from iTunes. Once you have it installed, sign up for a free account and connect your iPhone or iPad to your computer. This will allow you to access all of the features available on Apple Fitness – including tracking activity, setting goals, and connecting with friends.

 

Once your device is set up, start exploring the features available on Apple Fitness. The home page will give you an overview of your overall fitness progress, as well as allow you to track your weekly progress towards any goals you’ve set. Additionally, with its built-in Activity Trends feature, you can monitor how active you are each week and compare it to the previous weeks.

Another great feature of Apple Fitness is the ability to connect with friends and family. You can create groups, join challenges from other users, and keep track of your progress together. This makes tracking your fitness even more fun!

 

Finally, Apple Fitness allows you to customize your workouts and goals based on your needs. You can set times for when you want to exercise and how long you want each workout session to last. Additionally, using the Workout Builder feature, you can mix and match exercises from different categories (such as strength training or cardio) to create a custom routine that fits your lifestyle perfectly.

As you can see, getting fit doesn’t have to require an Apple Watch. With the features available on Apple Fitness, you can reach your fitness goals without breaking the bank. So why wait? Start using Apple Fitness and get fit today!

What you’ll need for using apple fitness without the apple watch

Using Apple Fitness without an Apple Watch is possible, but there are some things you’ll need to consider. Firstly, you’ll need an iPhone with the latest version of iOS installed. This will allow you to access the Apple Fitness app and use its features. You’ll also need a compatible device such as a fitness tracker or smartwatch that can connect to your iPhone via Bluetooth or Wi-Fi. With these two pieces of equipment, you can track your workouts, monitor your progress, and set goals for yourself.

 

Once you have the necessary equipment, you can start using the Apple Fitness app. The app allows you to track your workouts and monitor your progress in real-time. You can also set goals for yourself and receive notifications when those goals are met. Additionally, the app provides a detailed analysis of your performance so that you can make adjustments as needed.

 

Overall, using Apple Fitness without an Apple Watch is possible if you have the right equipment and know how to use it properly. With the right setup and dedication, anyone can take their fitness journey to the next level with Apple’s powerful fitness tracking technology.

 

Apple lists the following specifications as a step-by-step solution:

  • Use iPhone that’s compatible with iOS 16
  • Have a wifi or cellular connection
  • The iOS 16 requirement means you have to have an iPhone SE 2, iPhone 8, or newer.
  1. Open the Fitness app on your iPhone.
  2. At the bottom of the app, in the middle of the screen, tap Fitness+.
  3. Fitness will prompt you to share data with Apple to improve Apple Fitness+. Select Share My Data or Don’t Share My Data, depending on your preference.
  4. Select a workout from the list, or filter using the categories along the top row, just under the Fitness+ title.
  5. Good to go!

The advantages of apple fitness

Apple Fitness+ is an award-winning fitness and wellness service that provides users with studio-style workouts and meditations. It is designed to help Apple Watch and iPhone owners keep fit through a series of guided exercises. With Apple Fitness+, users can access a library of 4K Ultra HD content, new workouts and meditations added every week, comprehensive views of their fitness, Activity Details, Workout and Mindfulness History, Trends, Awards, and more.

 

One of the major advantages of Apple Fitness+ is its accessibility. Users don’t need an Apple Watch to use the service; they just need to open the Fitness app on iPhone 8 or later with iOS 16.1 or later. Additionally, it offers 11 different types of workouts including High-Intensity Interval Training (HIIT), Yoga, Core, Pilates, Strength, Treadmill (Walk or Run), Rowing Machine (Indoor Rower), Cycling (Outdoor Bike or Indoor Bike), Dance (Cardio and Hip Hop), Core Training (Abs & Core) and Mindful Cooldowns. This makes it easy for users to find the type of workout that best suits their needs.

 

Another advantage of Apple Fitness+ is its affordability. When you buy an iPhone, Apple Watch, iPad, or Apple TV you get free access to the service for three months. After that period ends you can subscribe for $9.99 per month or $79.99 per year with a seven-day free trial available for new subscribers.

Finally, Apple Fitness+ provides users with personalized recommendations based on their activity history so they can easily find classes that are tailored to their needs and interests. This makes it easier for them to stay motivated while achieving their fitness goals in a fun way.

 

Overall, Apple Fitness+ is an excellent fitness service that offers many advantages such as accessibility, affordability, and personalized recommendations which make it easier for users to stay active without having to leave home!

Conclusion to apple fitness

In conclusion, using Apple Fitness without an Apple Watch is possible with just a few pieces of equipment. All you need is an iPhone or iPad running the latest version of iOS, and a compatible device such as a fitness tracker or smartwatch that can connect to your iPhone via Bluetooth or Wi-Fi. With this setup and dedication to your goals, anyone can take their fitness journey to the next level with Apple’s powerful fitness tracking technology. The app allows you to track your progress in real-time, set goals for yourself, receive notifications when those goals are met, and get personalized recommendations based on your activity history. Additionally, the service is extremely accessible and affordable, making it simple for users to stay active without having to leave home. So why wait? Start using Apple Fitness+ and get fit today!

Sources

 
Check out these other articles!

10 Best Biceps Exercises for Building Muscle

Best Bicep Exercises

10 Best Biceps Exercises for Building Muscle

Are you looking to build muscle in your biceps? You’ve come to the right place! In this article, we’ll discuss the 10 best biceps exercises for building muscle. From hammer curls to barbell curls and chin-ups, these exercises will help you achieve the arms of your dreams. We’ll also provide tips on how to get the most out of each exercise and what muscles they target. Building muscle in the biceps is a common goal for many fitness enthusiasts. While there are a variety of exercises that can target this muscle group, some are more effective than others. That’s why we’ve compiled this list of the 10 best biceps exercises for building muscle. Starting with the classic Barbell or EZ-Bar Curl, this exercise is a staple for bicep building and can be easily modified for different variations, such as drag curls. Similarly, Dumbbell Curls provide a versatile option that allows for both isolation and compound movements. Incline Curls and Concentration Curls also provide different variations for isolation movements. Cable Curls and Preacher Curls offer unique benefits such as constant tension and more controlled movements, respectively. For those who prefer bodyweight exercises, Chin-Ups and Reverse-Grip Barbell Rows are great options that engage not only the biceps but also the back muscles.

Lastly, Hammer Curls provide a variation that targets both the biceps and forearms, making it a great option for overall arm development. While each exercise targets the biceps differently, they all provide effective ways to build muscle in this area. To get the most out of each exercise, it’s important to maintain good form and gradually increase weight or reps as you progress. By incorporating these exercises into your workout routine and focusing on proper form and technique, you can achieve your bicep-building goals.

So read on and get ready to start building those guns!

What are the biceps and their function?

The biceps, or biceps brachii, is a two-headed muscle located in the upper arm connecting the shoulder to the elbow. This muscle plays an important role in movements of the arm and shoulder including bending the elbow, rotating the forearm and bringing the hand towards the shoulder. The biceps also provides stability to the shoulders while lifting heavy objects or performing exercises requiring stability and balance.

The biceps are made up of three distinct muscles working together; these are brachialis, which is responsible for flexing the elbow joint, brachioradialis which is responsible for rotating and supinating (turning upwards) of the forearm, and finally, biceps brachii which helps perform all three functions mentioned in combination with other muscles. When working together they create synergy allowing for movement to occur with less stress on any single muscle.

For anyone engaging in physical activity, strong bicep muscles are essential. They are not only beneficial for activities involving using your arms such as throwing a ball or weightlifting but also provide extra support when running or engaging in sports where balance and coordination play important roles. Stronger biceps can help improve strength throughout your entire upper body as well as increasing size when combined with other exercises specifically designed to target this area of your body.

When it comes to developing your biceps there are several different exercises that can be performed including curls, hammer curls, pull-ups/chin-ups and cable pulls (amongst others). Each one works different parts of the muscle group so it’s important to vary your routine for optimal results. It’s best to start off with light weights at first until you become comfortable with the form then gradually increase weight over time according to your own capability; reps should generally remain consistent between 8-12 reps per set however this may vary depending on individual goals. It’s also advisable to rest every 1 – 2 minutes during each session as resting allows time for lactic acid built up during exercise to dissipate through breathing properly before starting another set avoiding fatigue later on in your workout session.

In conclusion, developing an effective exercise plan focused on building strength and size in your bicep muscles is key if you want to gain maximum benefit from physical activity involving pushing/pulling actions or when performing activities that require more balance and coordination such as playing sports. With proper form and sufficient rest periods you can quickly see improvements in strength within just a few weeks allowing you to perform better whilst gaining benefits from improved muscular definition too!

10 Best Biceps Exercises

Barbell or EZ-Bar Curl

Cable Curl

Dumbbell Curl

Chin-Up

Reverse-Grip Barbell Row

Hammer Curl

Incline Curl

Concentration Curl

Preacher Curl

Drag Curl

Barbell or EZ-Bar Curl

Barbell or EZ-Bar Curl is a popular exercise for building bicep strength and size. The benefits of this exercise include:

  1. Targets multiple muscles: The Barbell or EZ-Bar Curl targets not only the biceps, but also the forearms and the brachialis muscles. This means you get a more comprehensive arm workout.
  2. Progressive Overload: You can easily increase the weight as you get stronger, allowing for progressive overload and continued muscle growth.
  3. Convenient: This exercise is very easy to perform and only requires a barbell or EZ-Bar and some weights.

To perform a Barbell or EZ-Bar Curl, follow these steps:

  1. Stand with your feet shoulder-width apart and grasp the barbell or EZ-Bar with an underhand grip (palms facing up).
  2. Keep your elbows close to your sides and curl the bar up towards your chest, keeping your wrists straight.
  3. Pause at the top of the movement, then slowly lower the bar back down to the starting position.
  4. Repeat for your desired number of reps.

Recommended Sets, Reps, and Rest:

  • Beginners should start with 2-3 sets of 8-12 reps.
  • Intermediate to advanced lifters can do 3-4 sets of 6-8 reps.
  • Rest for 60-90 seconds between sets.

Helpful Tips:

  • Keep your elbows close to your sides throughout the movement to maximize bicep engagement.
  • Keep your wrists straight throughout the movement to avoid injury.
  • Focus on using your biceps to lift the weight, rather than swinging your body or using momentum.
  • Consider using an EZ-Bar if you experience wrist discomfort with a straight bar.

Cable Curl

The cable curl is an isolation exercise that isolates and targets the biceps muscles. It can be done with different types of cables such as a straight bar, EZ bar, or rope. To do this exercise, stand in front of a cable machine and select the appropriate attachment. Grab hold of the attachment with an underhand grip and keep your elbows close to your sides as you curl the weight slowly up towards your chest. Make sure to keep your back straight and core engaged throughout the exercise. Once you reach the top of the movement, pause for a second before slowly lowering the weight back down to starting position.

For best results, aim for 3 sets of 8-12 reps with 1-2 minutes rest between sets. This will help ensure that you are getting enough volume and intensity for optimal gains. Additionally, make sure to focus on proper form throughout each rep – this will help prevent any injuries or strains from occurring while also maximizing muscle activation.

Overall, cable curls are an effective way to build strength and size in your biceps muscles. Seeking an exercise that will help build strength and size in your arms? Give this one a try!

Dumbbell Curl

The dumbbell curl is an isolation exercise that focuses on the biceps. To do this exercise, start by selecting a pair of dumbbells with the appropriate weight and standing in an upright position with your feet shoulder-width apart. Grab hold of each dumbbell with an underhand grip and keep your elbows close to your sides as you curl the weights up toward your chest. Make sure to keep your back straight and core engaged throughout the exercise. Once you reach the top of the movement, pause for a second before slowly lowering the weights back down to starting position.

For best results, aim for 3 sets of 8-12 reps with 1-2 minutes rest between sets. This will help ensure that you are getting enough volume and intensity for optimal gains. Additionally, make sure to focus on proper form throughout each rep – this will help prevent any injuries or strains from occurring while also maximizing muscle activation.

Cable curls are an excellent way to add strength and size to your biceps. If you’re looking for a challenging yet efficient exercise that will help you get bigger, stronger arms, then this is a perfect choice – give it a shot today!

Chin-Up

The chin-up is a great compound exercise that works multiple muscle groups, including the biceps. To do this exercise, stand underneath a chin-up bar and grab hold of it with a wide grip and your palms facing towards you. Begin by engaging your core and slowly pulling your body up towards the bar until your chin reaches the same height as the bar. Make sure to keep your back straight and elbows close to your sides throughout the entire range of motion. Once you reach the top of the movement, pause for a second before slowly lowering yourself back down to starting position.

For best results, aim for 3 sets of 8-12 reps with 1-2 minutes of rest between sets. This will help ensure that you are getting enough volume and intensity for optimal gains. Additionally, make sure to focus on proper form throughout each rep – this will help prevent any injuries or strains from occurring while also maximizing muscle activation.

Chin-ups are an amazing exercise for achieving your strength and size goals. Not only do they help build your biceps, but chin-ups also target multiple muscle groups – so if you want to see real results, make sure you have the right form and technique in place. Give it a try today and watch as you reach your fitness goals!

Reverse-Grip Barbell Row

The Reverse-Grip Barbell Row is an excellent exercise for strengthening your upper back muscles. It involves holding a barbell with a supinated grip (palms facing up) and bending your torso forward, by bending at the waist. This exercise can be done either with an overhand or underhand grip, depending on what you are trying to target.

When using an overhand grip, the focus is on working your upper back muscles. With an underhand grip, also known as the reverse grip, the focus shifts to targeting your lats and lower back muscles. Whichever grip you choose, it’s important to keep your knees slightly bent and your back straight throughout the exercise.

To perform the Reverse-Grip Barbell Row correctly, start by grabbing the barbell with a reverse (underhand) grip and standing in an erect position. Bend your knees slightly and bring your torso forward by bending at the waist until it is almost parallel to the floor. Then pull the barbell towards your abdomen while keeping your elbows close to your body. Finally, return to starting position and repeat for the desired number of reps.

The Reverse-Grip Barbell Row is a great way to build strength in both your upper and lower back muscles while improving posture and stability. So if you’re looking for a challenging yet effective exercise that will help you strengthen these areas of your body, give this one a try!

Hammer Curl

Hammer Curls are an effective exercise for building strength and size in your biceps and forearms. To properly execute this lift, start by standing up straight with a dumbbell in each hand while keeping your core engaged. Keep your palms facing your body, elbows close to the side, and maintain a slight bend in the knees.

From there, curl one arm up towards the shoulder while keeping the elbow close to the side of the body. Squeeze at the top of the movement and slowly lower it back down to starting position before curling up with the other arm. Make sure to keep good form throughout each rep by not swinging or jerking the weights – this will help prevent any injuries while also maximizing muscle activation.

For best results, aim for 3 sets of 8-12 reps per arm with 1-2 minutes rest between sets. This will ensure you are getting enough volume and intensity for optimal gains from Hammer Curls. As you get stronger and more comfortable with this exercise, feel free to increase your weight for more challenging workouts.

In addition, Hammer curls are a variation of the traditional biceps curl that targets muscles in both the upper and lower arm. This exercise is typically done with dumbbells, keeping the wrists neutral like a carpenter hammering a nail. Hammer curls are great for training the upper region of your arm and building larger biceps. They also place more emphasis on the forearm muscles than traditional biceps curls. Cross-body hammer curls are an effective way to do this exercise and can lead to greater muscle growth than reverse curls.

Incline Curl

The Incline Curl is a great exercise for targeting your biceps, forearms, and upper chest. To execute this lift properly, start by lying on an incline bench with a dumbbell in each hand. Place your feet flat on the floor and keep your core engaged throughout the exercise.

Start the movement by curling one arm up towards your shoulder while keeping the elbow close to the side of the body. Make sure to not swing or jerk the weights as you curl them – this will maximize muscle activation while also preventing any injuries. Squeeze at the top of each rep and slowly return to starting position before repeating with other arm.

For best results, aim for 3 sets of 8-12 reps per arm with 1-2 minutes rest between sets. As you get stronger and more comfortable with this exercise, feel free to increase weight for more challenging workouts.

Concentration Curl

Concentration Curls are a great exercise for building strength and size in your biceps. To properly execute this lift, start by sitting down on a flat bench with a dumbbell in your hand. Keep your feet firmly planted on the ground and keep your core engaged throughout the exercise.

From there, curl the dumbbell up towards your shoulder while maintaining good form that doesn’t involve any swinging or jerking motions of the weights. Squeeze at the top of each rep and slowly lower it back down before repeating with other arm.

For best results, aim for 3 sets of 8-12 reps per arm with 1-2 minutes rest between sets. As you get stronger and more comfortable with this exercise, feel free to increase weight for more challenging workouts.

In conclusion, Concentration Curls are an effective exercise for building strength and size in the biceps. To properly execute this lift, start by sitting on a flat bench with a dumbbell in your hand and keep your feet firmly planted on the ground. Curl the weight up towards your shoulder while maintaining good form and squeezing at the top of each rep. Aim for 3 sets of 8-12 reps per arm with 1-2 minutes rest between sets to get the best results. With practice, you can increase weight for more challenging workouts.

Preacher Curl

Preacher Curls are a great exercise for building strength and size in your biceps. To properly execute this lift, start by sitting down on a preacher bench with a dumbbell in your hand. Keep your feet firmly planted on the ground and keep your core engaged throughout the exercise.

From there, curl the dumbbell up towards your shoulder while maintaining good form that doesn’t involve any swinging or jerking motions of the weights. Squeeze at the top of each rep and slowly lower it back down before repeating with other arm.

For best results, aim for 3 sets of 8-12 reps per arm with 1-2 minutes rest between sets. As you get stronger and more comfortable with this exercise, feel free to increase weight for more challenging workouts.

Overall, Preacher Curls are an excellent exercise to add to your bicep workout routine. By performing this exercise correctly and consistently, you can improve bicep strength and size while minimizing the risk of injury. Remember to keep good form, focus on controlled movements, and gradually increase weight as you become more comfortable with the exercise. With patience and dedication, Preacher Curls can help you achieve your bicep-building goals.

Drag Curl

Drag Curls are a great exercise for building strength and size in your biceps. To properly execute this lift, start by standing with a weight(s) in your hands and keep your elbows close to your body. From there, curl the weights up towards your shoulders while maintaining the good form that doesn’t involve any swinging or jerking motions of the weights. Squeeze at the top of each rep and slowly lower it back down before repeating with the other arm.

For best results, aim for 3 sets of 8-12 reps per arm with 1-2 minutes rest between sets. As you get stronger and more comfortable with this exercise, feel free to increase weight for more challenging workouts.

To sum up, Drag curls are a type of bicep exercise that helps to target the bicep muscles on the upper anterior arm. The movement involves curling a barbell or EZ-curl bar up the front of your body and keeping your elbows back slightly. This exercise is designed to remove the influence of the front deltoids on the classic curl, and as you curl up, you should keep the bar in contact with your body at all times. Drag curls help to build strength and size in the biceps, as well as targeting both heads of the bicep muscle (the long head and short head).

Precautions

When exercising the biceps, it is important to take certain precautions in order to ensure optimal results and prevent injury.

First and foremost, you should always make sure to use proper form when performing any exercises that target the bicep muscles. This includes ensuring that your shoulders and back stay in a neutral position, pushing your chest out and keeping your elbows close to your body. Doing so helps protect the joints of the elbow and shoulder from strain or overstretching.

It is also important to warm up before engaging in any exercise routine targeting the biceps. Stretching before and after each workout session can help reduce muscle soreness as well as improve circulation for better performance during workouts.

It is recommended to start with light weights at first until you are comfortable with the form of each exercise; gradually increasing weight over time depending on capabilities while maintaining reps between 8-12 per set. Additionally, it’s important to rest every 1 – 2 minutes during each session as resting allows time for lactic acid built up during exercise to dissipate through breathing properly before starting another set avoiding fatigue later on in your workout session.

Finally, be aware of potential injuries associated with exercising the biceps such as tendonitis which can occur if too heavy weight is used or poor form is adopted; this is why using proper form and warming up beforehand are key components of any effective training plan involving bicep exercises.

In conclusion, taking certain precautions when exercising the biceps can help maximize results and minimize risk of injury. Use proper form when performing exercises involving this muscle group, warm-up beforehand and use light weights until comfortable with each movement before gradually increasing load depending on capabilities – rest periods throughout workout sessions should also be observed for optimal performance.

Conclusion

It is clear that training the biceps is an important part of overall physical fitness. The biceps are a major muscle group and are highly visible, so it is important to train them in order to maintain a good appearance. Training the biceps can also help with strength sports and daily activities, as they assist in many lifts and help you pull, deadlift, snatch, and clean. Additionally, training your biceps can help prevent injury by strengthening the joints.

The benefits of training your biceps include improved athletic performance and increased confidence. Bicep curls are one of the best exercises for building strength in your arms and can be done with or without weights. It is important to use proper form when performing bicep curls in order to maximize their effectiveness.

BICEP WORKOUT

Workout 1: Upper Body Blast

  1. Barbell or EZ-Bar Curl
  2. Chin-Up
  3. Reverse-Grip Barbell Row
  4. Concentration Curl
  • 3 sets of 8-10 reps for each exercise
  • Rest for 60-90 seconds between sets
  • Focus on maintaining proper form and engaging the target muscles throughout each exercise.

Workout 2: Arm Burnout

  1. Cable Curl
  2. Hammer Curl
  3. Incline Curl
  4. Preacher Curl
  • 4 sets of 12-15 reps for each exercise
  • Superset each exercise with the next, resting only after all four exercises have been completed
  • Rest for 90 seconds between each set

Workout 3: Full Circuit

  1. Dumbbell Curl
  2. Reverse-Grip Barbell Row
  3. Drag Curl
  4. Chin-Up
  • Perform each exercise for 1 minute before moving on to the next exercise
  • Rest for 1 minute after completing all four exercises
  • Repeat for a total of 3-4 rounds, depending on fitness level
  • This is a high-intensity circuit that targets multiple muscle groups at once, providing a full-body workout in a short amount of time.
Check Out these other helpful posts!
 

Sources:

How To Get Fit By Walking Every Day

how to get fit by walking every day

How To Get Fit By Walking Every Day

(10 reasons)

How To Get Fit By Walking Every Day

There are so many reasons to walk every day. It has been known to aid in weight loss, improve heart health, ward off stress, and increase bone density. While walking can be done anywhere at any time of the day it is also one of the easiest ways to get exercise! Here are 10 benefits walking provides for your body:

1) Weight Loss

Walking daily has been proven to help you lose weight. If walking is performed long enough then it will lead to muscle gain (especially in the feet, lower legs, and supporting muscle groups). which helps contribute even more weight loss! It also helps to improve coordination while doing obstacles on the ground and even more so when on inclines, uneven ground, or carrying terrain. Walking 30 minutes a day can burn off about 200 calories for the average person. This will vary depending on the size of course. This means walking 15 miles over seven days equals 3500 calories for our example person; that’s 1 pound of fat! Carrying a backpack while walking can make this number even higher.

2) Increases Bone Density

Walking can increase bone density which helps to prevent osteoporosis. Osteoporosis is a disease that breaks down bones which leads to pain/inability in later life. People with this disease are prone to falls and breaking bones with longer recovery periods. Walking 30 minutes instead of sitting on the couch at night can keep you out of trouble and healthy as well! This daily exercise will strengthen muscles and joints too which makes it easier and more enjoyable to walk even more often. One study found walking at least 30 minutes each day increased bone density by 2% more than those who didn’t walk for exercise. Walking also boosts muscle mass which can help strengthen bones even more! I like to wear a backpack with some heavy items (stacked comfortably of course) to really get things going. I’ll also take the uphill and sometimes off-road route.

3) Improved mood

Walking provides the body with endorphins; chemicals that make you feel good! The harder the walk/movement, the more endorphins your body will produce. These chemicals promote feelings of happiness and euphoria. Anytime you need to boost your mood walking is a great option. That’s right walking can be a stress reliever! I also encourage you to walk in and around nature. Tress, plants, and vegetation, in general, put off different compounds we breathe in and have a boost on mood and our immune system. Walking has been known to increase serotonin levels in the brain which is an important chemical for keeping you happy. It also boosts your self-esteem, helps with depression, and decreases feelings of stress making walking your go-to activity when feeling down or experiencing any of these symptoms. I’ll add some light-hearted music to go with it or a podcast to strengthened both mind and body. a great podcast to start off with is the DavidTodd Miller Podcast  🙂 

4) Improves Heart Health

Walking for 30 minutes per day has been shown to reduce many risk factors that lead to potential heart problems. These include high blood pressure, bad cholesterol (especially intermediate and small dense LDL, the large buoyant LDL is not as bad. I encourage a further breakdown of lipids if available. Ideally this is low and HDL is high), obesity, insulin resistance, diabetes, etc. Walking doesn’t burn as many calories as other exercises, but since walking is easy enough to do daily, it helps in all these areas to boot! Walking also reduces depression symptoms, so if you have heart disease, walking could help alleviate those blues and blossom into a better day in as short as 15 minutes. Change your environment, change your mood. Walking increases circulation within your body which means walking strengthens organs as well by providing more nutrients and oxygen. This will lead to better heart function, healthier skin, stronger bones, and lower cholesterol levels! Walk every day if possible for maximum benefits.

5) Better balance

Walking daily helps improve balance in both young and old individuals. It is low intensity and low impact. This allows walking to be an activity that can be enjoyed by anyone of any age. It’s important to focus walking exercises on walking correctly, walking fast, walking long distances, walking at various speeds and textures/terrain (e.g., on pavement or grass), walking while carrying a heavy backpack or bags of groceries that add weight. Mix it up and keep it challenging whatever level you reach. These things will help build the necessary balance and strength needed for daily activities such as walking up the stairs without falling over in our golden years or if the ground is wet/icy! Walking strengthens legs and core muscles which help with balance and stability.

Walking consistently (especially as we age) can reduce your risk of falling by about 40% according to a study from The Journal of the American Medical Association. Daily walking enhances postural stability improving overall coordination saving you from falls and injuries further down the road. 

6) Increases Creativity

Walking has also been shown to increase creativity due to the extra oxygen the brain and organs receive while walking long distances. Changing your scenery can also give you a new perspective with your thoughts. Additionally, it can also relieve stress and help release any negative emotions. Walking can be a great way to clear your mind and think positively again.

7) Easy on the Joints

Walking is easy on the joints and can be performed at any point in life. Since walking doesn’t involve much muscle or joint action, it is perfect for those who are injured or may have issues with their muscles or joints. Walking can also be done as slow as you like which makes walking an enjoyable experience as well as beneficial to the body!

8) Increases Energy Levels

Walking is the perfect option for increasing energy because it boosts oxygen and nutrients within the cells in our bodies which in turn helps fight fatigue and gives us a shot of natural caffeine (low amounts of adrenaline stimulated by activating the sympathetic nervous system) resulting in higher energy levels with no side effects whatsoever! 

9) Can Be Made Easier

Walking is easy on the joints which makes walking an activity even those with joint problems, such as arthritis, can benefit from and enjoy! Walking in water or walking around a track are ways walking can be made easier so it’s enjoyable and reduces the risk of injury. Perform walking exercises whenever possible if walking is difficult for you to build up both muscular strength and stamina.

10) Good For All Ages and Abilities

Walking is great for all ages and people of all abilities. You don’t need any equipment when walking or a place to go when performing this exercise; all you need is time! Walking 30 minutes every day is an excellent way to improve your health and mood. 

Now that you know the benefits walking has to offer, start walking today! It’s safe, it’s easy, it’s beneficial, and walking can help you live longer. These are just 10 reasons walking should be done every day/nearly every day – there are many more benefits walking offers so walk any time possible if walking isn’t in your daily schedule already! 

Some other highlights:

– walking enhances mood and relieves stress

– walking lowers blood pressure and cholesterol levels

– walking increases serotonin levels and is a natural antidepressant

– walking can strengthen the heart and lung capacities 

– walking helps most people live longer than those who do not walk regularly 

– walking reduces arthritis pain

I hope this article proves that walking really does improve the overall quality of life. Be sure to help encourage your friends or family members to have walking as their go-to exercise. Better yet, join them! Walking is fun and easy, so get out there today! 

Check out other articles -> HERE

Interested in full-length workout tutorials, fit food recipes, and more? Click -> HERE

References: 

N.p., n.d. Web. 02 Feb 2015 http://goodlifeguide.com/5-reasons-to-take-a-walk/ 

https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking 

“Small Dense Low-Density Lipoprotein as Biomarker for Atherosclerotic Diseases:” //www.ncbi.nlm.nih.gov/pmc/articles/PMC5441126/ 

“The effect of walking on falls in older people: the ‘Easy Steps to Health’ randomized controlled trial study protocol” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3251253/

How To Get Fit By Walking Every Day

How To Get Fit By Walking Every Day

How To Get Fit By Walking Every Day

How To Get Fit By Walking Every Day

How To Get Fit By Walking Every Day

Episode 2: Interview w/ Mehdi Aryan

Episode 2: Interview with Mehdi Aryan

In this podcast I interview Dr. Mehdi Aryan. Dr. Aryan is a Licensed Dentist in NYC with years of experience and laundry list of happy clients.

http://www.vittadental.com/index.html Call (212) 634-9654 or visit at 80 Park Ave, Suite 1A, New York, NY 10016

Hello and welcome to the David Todd Miller podcast. I’m your host, David Todd Miller. This podcast is about fitness, nutrition, having a positive mindset and how to optimize the human performance as well as human experience. This podcast is also about developing a never say die attitude, living a life of positivity and, most of all, having hope.

Well, we have Doctor Mehdi with us today, a license dentist here in New York City. Very well experienced, Very knowledgeable.

(Dr. Aryan) My name. Dr Mehdi Aryan and I’m a General Dentist here in New York City. Located at eighty Park Ave. David is a great friend of mine. Also my trainer lucky, too. I’ve known him for the past three years and here today to discuss some things that overlap between general Health and Oral.

(David) Where where did you go to school? And so I grew up in Boston. I graduated from Tufts Dental School in Boston with a Masters. Then I moved to New York to do my residency here. Months fewer practicing for about seven years now were going to York City a good chunk of time in the big apple Exact. So what? What all is what all goes into the schooling of dentistry. So typically, yeah, I do. Four years of undergraduate. Most people do it in biology or pre med. And then after that, you apply dental school. And that’s another four years. Then you can go on from there. No, either. General practice residency, which I did for you. Go on and specialized in French specialties, and then the street. Okay, so it’s very much like become an actual doctor like a medical doctor. Exactly. Yeah. In dental school, most of our courses overlap with the medicals. Okay, so you kind of get a little bit of interaction. Well, you know, you are a doctor, specialized the mouth. So just like any other specialty medicine. You know whether off Tamala Gist, specialty eyes, cardiologists, specialists of the heart, Dennis, our train medical doctor, Special special lies and Orel Cavity. Yeah. So what are some things that people may not know about? A dense in general are some things that you have learned over the past years that most people would say Oh, really? What? Well, nothing. No, As Faras not knowing things about Dennis is one thing. But a lot of people don’t really know much about the basics of oral health. And that’s where I like to educate people. It’s about the patient. It’s not about me. So you know, when when people step in for the first time, I like to kind of, you know, give him a crash course on the importance of world health. You know, being a doctor, you’re a doctor. And, well, you in Latin means teacher. Okay, so you know, I have to teach people about, you know, their current status of their oral health. And from there, you know, I can help them with some good understanding forward with their needs and their treatment. So, you know, my primary goal, even before I start to do any chemistry, is to educate. Because once you understand, you know the etiology of no gum disease or how cavities start, and you know how it affects your general health. Then you know, when you do take care of, you know, when you do your part at home with your home care, now you understand why you’re doing what you’re doing. You understand why it’s important to flaws. You understand why it’s important to go for your routine checkups. And when you understand that, you’re more likely to be top of there, there. So, you know, just where is the number? Can’t growing up. Can’t learn from your your votes might win it from Yeah, I have, like, a Dennis. Come in school like fourth grade or something. Shows that a loss of what? But And you may like a commercial or something here and there, but you really don’t learn a whole lot. I feel is a general population grade school, high school college. You know, all you hear is no. Twice a day lost in that town where they leave via desire. Where would you say people can bridge the gap between what you know and like, what air good resource is. Or something along those lines. Well, most important is your dentist job, too, to educate you. So you know, that’s right. Set myself apart from a lot of other dentists who just, you know, kind of dive right into doing the work. No taking the time to explain for the patient. But, you know, just like anything else. There is plenty of online. You know, you two, Basically, any any kind of information you want learn is now at your disposal. You can go online, but really, until you don’t go until you go to a dentist, and you you are, you know, informed about two different things going on in your mouth. You know, you gotta take x rays. You don’t really know what’s going on. So first good stuff is show up a dentist. You know, make sure you’re going for your at these six. Every six month checkup. I mean, whatever you every six months. So, you know, a lot can happen in a couple of months if you go once every year. You know, a small cavity could turn into a big cat the year. So six months. Good amount of time because you catch things early enough. You can kind of nick, um, in the butt. No, take care of it. No, that’s really the reason. Okay. What? So what exactly from a medical standpoint, is a cavity? So cavity is when the dental decay process begins, where no bacteria feed on sugars, there’s different kinds of bacteria in amount But for, for instance, for cavities, it is the bacteria feeding on sugar and carbohydrates in your mouth. And basically their waste product is acid, and acid is what starts eroding, healthy anomaly to structure. So that’s essentially what a cavity is. And basically, the bacteria start to take over the tooth and with time, just multiply and back The cavity grows and grows and basically rot, healthy to structure. So that’s what? Okay. And so when you when you brush your teeth, is that neutralizing the acid or just removing the bacteria in general or both? Yeah, definitely. Basically brushing, you know, paste has flora in it. Fluoride is bye cavity agent. Basically, it reverses the that to decay process. So it remained a realizes enamel at its early stages. Yeah, you’re basically wiping the bacteria off. But you know, it is crucial, like meets that earlier to also make sure you flush because you know a lot of the plaque and a lot of food Debris that in our mouth caught him between the teeth and brushing his early clean that so no. When you don’t floss, you’re really not cleaning about forty percent of the tooth surface. So yeah, it’s like almost like not brushing your teeth. So you know that. And on top of that, when you don’t plus, you know your gums there constantly in the more flame. Status basically chronic. That becomes a crypt that’s a chronic condition that turns into a gun. So first you start with Ginger Vitus, which just means inflammation of the gums. And then over time, gingivitis turns into period on Titus, which is now Not only are your comes in flames now you’re losing bone bone underneath the gums. And also the cops are tourists. Sylvian. Yeah, gingivitis. You know, people hear that term all the time. And toothpaste, commercials and things like that are heavy hitters. Yeah, but most people probably don’t even know what gingivitis means. You know? So, yeah, that just means inflamed gums. But if you don’t take care of that and it turns into gum disease, and then a lot of martyrs loose teeth from gum disease, So what what exactly is causing information is a distraction to the answer. Knows you won’t. You know, that’s a different kind of bacteria that we talked about with cavities. So there’s all these different kinds of bacteria that live in our mouth. Some are responsible for irritating gums summary responsible for causing to decay. So when you have plac accumulation below the gums, those bacteria that are specific tio, you know, cause income issues. They thrive and they multiply. And yes, they’re basically there. Waits, Product erodes the the bone struck here of the job. Our teeth are anchored in bones. So with that, the bone level starts to be depleted. And, you know, that goes on for many years. He’d start to get loose because the teeth are anchored in job site of bone. So yeah, and these are things that you know if unless you’re dentists or your dentist educates you on it, you’re not really going toe. No. So this is why I have these discussions with patient. So they understand. And once you understand, that’s the first step off, you know, tackling the problem. This is so I mean, I got, like, four questions and what you just said. I’ll start with counter simpler one and maybe graduated from there. So flossing says, big one, forty percent. It’s being hit when you’ve lost your the whole one hundred roughly or less what? You know, there’s different ways to flaws. You’ve got like, the the Caliph, the little picks, You know, it might be an inch wide or so. Yeah, the ready there, Flossie, You get dentist. Got a long cord, the water Pik. Are there any others in which one is the most effective? That’s a great question. Because, you know, I see a lot of people come in with you, No pigs really on top of it. But then they still have cavities. They still have inflamed gums. You know, it’s certainly better than doing nothing. But, you know, that’s another thing. I take my time and give them oral hygiene instructions. Show them how to properly applause. So the best kind of pluses used tape flaws like morally glide, for example, the regular, you know, strand of loss. A lot of times it gets ready and it’s annoying. I recommend or will be glide two patients because it literally glides and that doesn’t get ready. And you know what you have to do is not only going between, so the reason why the pics are no good is because when you hold and it’s hard for me to to explain this on D’oh interview. But it’s kind of a visual thing. But when you floss, you want to make sure you’re scraping that in between surface of the tooth. So with the pics. You’re just simply going in and out in and out. You don’t have that. Almost like a friction with. Well, you don’t have it makes dexterity. You know, like when you hold the Strand of Plus, you’re holding it with your two hands so you can kind of drag it up against that in between. Surfers. You know, that’s the whole point of flossing is to scrape that image surface. So when you use the pics, you’re simply just going out and out, and you’re not really scraping the inbetween surface. So you know, you might be missing a lot of the plan debris that’s still there. You know, water pick is good, but I always tell people use it in conjunction with irregular boss. Don’t really replace flossing with water pik, especially for people who have fixed retainers after getting or thawing things like that. Water pick is a good tool because you can clover you. You know, You want to make sure you use the conventional flaws. I kind of have to, like, kind of like a C shape we gotta drag it up against, you know that in between surface of the two rather than you know with the pics. Like I said, you’re simply just plane in and out in that in between space, and it’s not as efficient. It doesn’t matter if it’s wax turn on Lex. Is that so? You know that the tape plus is not wax. You know, it’s kind of a matter of personal preference, But like I said, I found that with the world you fly, you know, that’s the easiest way to get in and out between kid. So that’s that’s the one I recommend. OK, so wait, you’re brushing your teeth. We got glossing math. Watson is a big one. They’re always talking about prevention of gingivitis like you mentioned earlier and Is that something that really going to make a difference, or it’s kind of advertising. It can’t hurt. But, like, you know, all you really need to do is brush floss and go, you know, for your routine checkup in cleaning sand. You know, all that other fancy stuff is kind of extra. You know, you can certainly use mouthwash, but no. At the end of the day, it just comes down to, you know, brushing and flossing with the right technique. Okay, so I know for some people, they’re not too worried about that math watch with their teeth and their guns are, you know, I got good teeth, your guns, I got bad breath. So there’s a last two questions from there, you know? So there’s some people just use it for that. Is that something that is really going to help her? Is a temporary fix a lot of times with bad breath because they might have some gastrointestinal issues that they they haven’t, you know, address. If if you know they don’t have gum disease or don’t have rotten teeth, that’s something to look at. Also, brushing your tongue is an important one because it’s a lot of tiny filaments that harbor bacteria, too. So point brush your tongue because I can’t build up a thick film bacteria because of those filament. So it’s important also corporate’s rushing or, you know, use a tongue scraper. Okay, It doesn’t matter. I remember I think I’ve heard this once. I don’t know, Dennis or somebody else or what, But when you are, it’s creeping tiger brushing. You’re trying to get more of the back of it. And you know that Almost two point that you’re he had that thing down your throat. Yeah, he’s a true are Well, you know that there are different types of filaments in the tongue, So perhaps in the back, they’re more porous. Look, it’s elements, So yeah, makes sense. You want to make sure you get back there and scrape off all that? All the bacteria from the more Forest Party is there. Is there anything dietary wise or maybe just hydration that will reduce the build up of the bacteria? I don’t know how fast. Yeah, so, you know, they’re people who have different cars of saliva. Some people don’t create as much saliva. Some people just more acidic. Ph of the mouth. These are things that you know. The dentist can definitely came too with the patient. And, you know, they’re people who have like Short syndrome or, you know, people on medication was that try them out. Those those kinds of patient be more aware. You know of that because saliva has a lot of properties, just don’t even have enough saliva production. More prone to I have because saliva actually helps fight. So Oh, some people who are, let’s say, mouth breathers. They have dry mouth overnight, they could be more prone. I’m getting cavities. You know, these air, That’s why. You know, Like I said, it’s really important to educate people because it’s there’s a lot that goes into it. You have to make sure you’re practitioner is kind of taking a comprehensive look at at everything. Because if you’re just, you know, focus than on one tooth and not looking at the general picture, a lot can be missed. So I want to make sure your dentist top of it all. Okay. You threw out a word that I have never heard. It is, like, shortens short man syndrome. It’s spelt s j o R. Ichi. Yeah, that’s kind of like, are you? And a lot of times the patients, they don’t produce enough saliva. So another medications, they’re rinses there. Chewable is that that can stimulate their saliva production. So I reclaim. Exactly. So this disease is that triggers your celebrity glands. Exactly. So you know, this saliva is big. It’s alive. But the content of this alive. What Some people may even have enough saliva production. But no, we can check ph of the saliva and just make sure the mouth acidic environ ours. Acid is basically one. If you have a good night hydration, is that going to be a large helps? Exactly. So people, dry mouth sort of conditions that cause dry mouth. You know, one main thing is hey, keep drinking water. Stay hydrated. Definitely one of the recommendations. Make it. You know, Just as faras your general health coz, you know that you’re always telling me. You know, it’s rehydrated. You got a drink, You’re eight cups of water at least per day. And just for the home, your spaces of our body you know, you have to be hydrated and water’s essential. Not just for your aura health, but for your general health or Russia. Teeth flossing or making sure we’re hydrated cleaning our town. And we’re staying away from sugars That’s making. Is that acid? What about like salt? Does that have any effect? There’s nothing else. We really need to watch out for sugar acid. You know, So energy, drink soda, Gatorade. You know, just anything sugary juices people think juices is good for you, but the are all juice. Most juices is just sugar. So these are things you have today. So what about like staying in stuff like that coffee stain? Wine. What? What’s going on there? This is a really step segmentation from from from the wine or the T. Interesting things. Coffee. I just spoke to the enamel. Yeah, so Dennis can just polished that off. Is that something? You know it. If you’re trying to be as creative as you can, do you want to have your coffee and then brush your teeth? Brush your teeth to prevent the coffee from saying all those staining doesn’t damage your teeth? It’s more aesthetic thing. Yeah, Usually when you drink coffee, it’s the stains are on the back part, back surfaces. So, you know, just when you go for your dental cleaning, Dennis is the right tools or the hygienist to scrape those things off. So that’s not a big deal. Okay, So I know, like, you go to the dentist and get whitening and something that what about, like, the over the counter, so to speak. Like that? Yeah. I mean, you know, those things help, but you know that the one at the dental office it is what kind of prescription grade. So if you want, you know, really noticeable changes that you get in office waiting. But No, Those products over the counter definitely work, you know, they have. They work differently for different people. But as long as you don’t, the one thing with lightning that people need to realize is your teeth and gums have to be in in good health. You know, if you haven’t had a cleaning for a long time and you want to go get whitening, you’re goingto damage your teeth and your gums by putting that on a dirty surface. So first thing is to get the mouth and good shape, take care of any cavities, get rid of the plaque buildup. And then once everything is in good shape, you can You can do it to get the best results. So what other? Incurable? So it’s a I walk out the door, A trip in my shoe lace. I not want to that what I did. You got it. You got it. Phone the dentist. They sap. But in the meantime, depends. If a lot of times you know, you can put your tooth and in milk or in it’s called banks solution. Will not everyone is gonna have that lying around. This is what they teach you in dental school. Okay, Lucian, you were just get that Walgreen anything that hardware store something. But, you know, I’m usually a couple of milk is good, and we’re gonna put milk in my mouth and turn No, say that Carl is working a cup and put it in and just contact your dentist right away. Depends if the tooth comes off, comes out in all, there’s different approaches that we You know, I don’t want to get into that right now because there’s a whole list of whether the tooth is evolved or it’s Lux aided or if it’s fractured hands on the Trump. So if that is, what exactly depends on the trauma. So but yeah, you need to call the dentist. Hey, stop. Take care of that. So what? But after another proposal, what happens if why all the curve balls that I see how well you can hit him. So let’s say that occurs. And for some reason, it happens a little night. I’m walking around. I run into something. Not too that Put it in. How long is that good for? Like, is there anything I could do for a couple hours? But honestly, you know, you something like that happens. You know, there are even in emergency rooms. They always have a dentist on call. You know, a better hospital. Yeah, OK, it’s better. Tio take care of it A sap, because with those kinds of problems that the sooner you address it, the better it is. Definitely contact your dentist. They would get back to you in there. They open the office. But you know, if you can, they do offer dental emergency services and hostile. You did not know that I would’ve been like crap. You know, Dennis is asleep right now. I got a lot of student my residency. I worked in the hospital. We had to do call every couple of nights, and people come in at three in the morning with tooth app says, and incision and training. A lot of hockey players? No, just a lot of people who neglected their their teeth until it’s our acting up. One day at three. A. M. Mostly. So if someone chipped tooth there, they cracked it in half. He just put it back on. Like how it’s important to say that you guys are You guys are actually reattaching to more or less. Like I said, depends on the case. You know, sometimes we can use bonding agent, too. Bond Teo. Teo. Is it like a glue or silica? Calcium? Kind of. You know, it is a bonding agent. In it is, it is like glue, but it’s meant for your teeth. It’s not like gorilla Krazy glue, but but a lot of the time we use our restorative material, you know, depends on the amount of the size of the crack. You know, if it’s big crack than to mate, might need a root canal post in the crown. If it’s a small way, have to see if we can use that to bond back. Sometimes you have to use our resident, uh, material, you know, composite material. So it’s very much based, based on case to case on a case to case basis. So you know, I don’t want to just die. Throw something out there because every case is different. This is so if it’s just kind of like I’m assuming that like Thie edge and you reattach it, it’s okay. What point does the tooth because it’s bonded by this resin or that this bonding agent doesn’t say we were. Yeah, except this. So you know, guys, if it’s over forty percent of the Toots surface, most likely the tooth is going to need a full coverage frustration because they just used composite material. But finding most like bites into something hard. It’s gone. Break your job. Burgers. That’s going to be more substantial. Oh, very clever. It’s frustration, such as a crown. Okay, so kind of bank checking with this. We’re talking about sugar. Sugar is no good. I have bright fluorescent green branch chain amino acids over there. Green apple flavored. But it’s sweet. Was super lows, I believe. Which is? It’s not sugar. Alcohol. Yeah, And so I actually, you know, a lot of sugar alcohols or actually good for your teeth. This one? I would have to look it up. It’s like it’s like Splenda, actually. Okay. Yeah, that’s that’s not really. That’s not bad. Okay? Yeah. Even like you chew gum with Silas. Which is the sugar up alcohol. Kind of like a trident or in orbit. You don’t want to choose, For example, a juice that’s got a lot of sugar, but there are certain gums that actually helped looking like a child. She’s tried that trend and white training so that what kind of any kind of chewing gum inside a hotel is actually good for your teeth. Okay. Are there any other sugar alcohols that we should watch out for me. Any other gums have something else in it? No silence. Okay. So is there Is it possible to stimulate lightning with a gun like they advertise? Or is that more? It’s not going to be substantial, you know, it’s going to be very minor, but that’s more of a marketing gimmick, okay? Right. Do you like five percent If that? Yeah. You really want some peace and results? There’s better options that chilling tried and light. Okay, Yeah. Eso Maybe they just kind of you know, from time to time, it’s not gonna hurt you. Sounds good. Pull tend to underestimate the affected overall effect of or importance of world health because you’re your mouth and your oral cavities. First of all, it’s where you know, you take in all the food and everything like that. And you know when you don’t have healthy teeth and healthy gums, it really does. For example, this is another great point. Two. Tell our listeners is people who have gum disease are much more prone to getting and a card itis. Andi, heart problems. I’ve seen you know, someone with a gum abscess in the emergency room who actually went into shock because that their end of cardio the in the inner encasement of the heart the bacteria that infects that is the same bacteria that we find in our gums. So there is no gate that separates your oral cavity from the rest of your body. And you know you. I’ve seen people who they think they’re in great health. You know, they would jam the exercise, but then they neglect the Dennis, and then they have issues. And that person is not really healthy because they may go to the gym and they may, you know, work mussels in there. Exactly. But if you want to be in tiptop form, you gotta really be on top of your oral health because it’s It’s like a domino. If you neglect that open up big cannon, warm stuff, it’s pretty simple. It’s just like, you know, in your as a trainer, you tell, tell you us, me included. Stay on top of it. It’s about consistency. Same thing with Orel Health. If you want to keep your teeth for a long time till you know until the day that you leave this world, you got a you know, two year part at home. That’s the most important part, more so than, you know going to the dentist. That’s important, you know, so we can take X rays so we can clean the teeth. But it’s really what you do at home every day and being consistent with it and not just flossing. Once in a blue moon or once in a week and, you know, developing those habits and sticking with them just because when you develop the habit and you get into a routine, then you know it’s much easier than if you just kind of like exactly what working out. You know, you don’t work out for three weeks and you go back and work out one day. What good is that? You might as well, not even to itself. Same thing. Same thing. So keeping that consistency, How consistent. I mean, you want to try to do every day, twice a day? Yeah. Do you want to go as far as like after every meal? You know, you want to definitely try toe brushed twice a day. I know to be real. Ideally, you want also floss twice a day. But if you flush once today, that’s realistically that’s good to know Is there any benefit to doing it in? A warning is supposed to evening, possibly evening. Because, like I said, when When we go to bed, depending on especially a lot of people you know are mouth breathers, things like that. And, you know, the mouth as much drier at night time and like we discussed, so live lies a lot of anti microbial properties. So you know, you want to make sure you definitely do it before. But time I I always thought people floss before you brush. That way you remove anything in between the teats of the phone from the toothpaste. And that is something penetrated floss first, then. Yeah, because now that in between surfaces are cleaner and more open. So the phone from the toothpaste and get in there better and do its thing do its job, clean everything up. Okay? Makes sense. But it does. I wish so. Every question? No, this No question. So there are your typical your crest. You’re Aquafresh and that kind of thing. And then there’s I actually used a natural toothpaste. Does the other one’s. From what I understand, handsome chemicals might happy is good for you. You use like Tom’s. I used Toms. I don’t know if it’s flavored or what. But Major that had Florida. Yeah, but what? What chemicals are in the other ones that might not be as good for you or worship pushing the listeners be looking for. They pick up the toothpaste that has active ingredients and active honestly, more or less, they’re all the same. You know, some of the holistic ones, you’re rid of fluoride. FlowRider is really important and, you know, nicking cavities and their various early stages in the But like a, I explained earlier, they have that property to re mineralized gamble when, like a super tiny. So honestly, you know, when people ask me about brands of toothpaste, things like that, you know, they’re all pretty much the same. They have fluoride. They have some sort of abrasive, you know, too polished surface of the two. It’s not really about the brand. It’s not about, you know, brand of toothbrush. You know, Just make sure it’s a soft purcell to brush, so it’s not abrasive to the gums. And it’s really about the technique, the consistency and how often you brush flaws. You know you can have the fanciest pellet on machine in your house, and it could be collecting dust. You know, that doesn’t mean you’re not You’re going to be and you’re going to be fit. Or you could have a guy was no equipment, but he’s, you know, I can’t do it knocking out burpees and push ups and he’s in tip top shape. So there you go. Perfect analogy here. True. So two fresh wise. Like I’ve always been told you want to hit the teeth at a forty five degree angle. Yeah. So, you know, small circular motions exactly. So listeners can look up past technique. B A S s a technique that’s the right technique. And you just described what backs technique is okay. Out of forty five degree angle and small circular motions. We have two bristles on the gum, half on the teeth and you want to make sure you spend about four minutes brushing? I tell people, Don’t rush rush. I can usually tell kids that because they think, you know, just they go Boom, boom, boom, boom. After ten seconds, they tell their parents I brushed. I’m good. I’m guilty of that. It’s like a first name or say Okay, I’m running when they take your time. I usually tell people for, you know, put on a song that you like. Songs are usually about forty five minutes, so Okay, brush from beginning fishing, Okay. Has definitely toothbrush only has one last question for you. So I have a, uh, things the world be an electric one. And no, not bronze. Horribly wrong. Think it’s circular goes back? Jesus. Faras text. That’s good, I said, even if you have the right technique with manual to brush. But I really like the Phillips Sonic toothbrush books because they uses the ultrasonic vibrations. Basically, just does the whole job for you. Just hold it up against your teeth. And the ultrasonic vibrations really break up that dental plan. Okay. I also simulates bloodflow guns. Teo, perhaps gentle. This has different. It has different modes. One it’s for gum when it’s for. So that one is a really good one. So especially for different people. Accumulate placket. Different rate. So for people build up a lot of plans. I’m definitely ready. Philip Sonic urine. I have no solution. Really, Brad. So Yeah, well, many, I think I think that’s all we have to wait. All the bases. We got a good a good start. We’ll have you on again. Thank you so much. Thank you very much. The man. I catch it. All right, Thanks. So, again many. If if anyone wants have used or Dennis or contacting for question. Love to have them there. Where? Where are you looking at? I’m at eighty Park. That’s on thirty ninth and park, right near Grand Central. Ok, And your name? Your business again is called Vita Dental. And it’s online. As you know, dental duck v i t a dental. If anyone wants to check you out on social media working, they find you know that the dental and and mice for for Facebook, Facebook and Instagram Way do Twitter. Yeah. Yeah. Okay. You’re pushing me to be more active on social media state that any any YouTube? I have not, But, you know, definitely looking along your footsteps. So if Wei have many on again, if he has a you too at that time we’ll update you guys. But you mean he’s on Instagram Facebook as Vita Dental in Y. C and website as well? And then he’s up near Grand Central. Where is his place of occupation? Yes, Thank you. That’s very welcome. Very welcome. You She ate it and thank you for having me. Thanks for coming on. Yeah, sure. Anything I wasn’t. Well until next time You take it easy. Okay, Thanks again, guys for taking time out of your day to listen to the podcast. Also, thanks to natural machine nutrition for sponsoring this podcast. If you’re interested in natural supplements without fillers, dyes, chemicals, anything like that, check out national wishing nutrition at natural machine nutrition dot com. And if you would like to contact me for any reason for podcasts, ideas, people who you’d like to hear interviews from anything like that, go ahead and send me an email at info at David todd miller dot com. Also open to constructive criticism. I would really appreciate it, always trying to do my best to help you guys out. You can also find Mohr content at David time miller dot com. I have workout videos, nutrition videos, some cookbook recipes behind the scenes of any kind of fitness, modeling or anything like that that I’ve done. And if you’re interested in personal training or nutrition, you can reach me at Walsh, the trainer at gmail dot com. Or you can go ahead and schedule a free consultation on the website. If you’re not located here in New York City and looking for a one on one semi private class for personal training. You can still reach out to me, and I can put together an online program for you going over the details for workouts and or nutrition. And we can pretty much just correspondent via a mobile application that you can download right on your phone. So that’s another possibility as well. Again, thank you, guys, since really appreciate your time. Go out there, have fun, enjoy every moment life has to offer Live your passion, help others and most of all, have hope. This is David Miller out.”

8: Interview w/ Master Fitness Trainer Viveca Williams: Pt. 3

We conclude an awesome podcast with Viveca Williams in this episode. Truly had a blast making this Podcast! Topics covered:

  • Finding a good personal trainer – what qualifications they possess, what is their level of education on the subject matter (both in and out of the gym), and are they leading by example.
  • What exactly is a PERSONAL TRAINER-How is the exercise program set up, what adjustments have been and are being made, and what to watch out for to ensure you are getting the training YOU need.
  • Instafamous vs reality

To reach Viveca see the below information

EMAIL: vivecawilliams22@yahoo.com

Instagram: body_by_v

BLOG: Muscle can be…Muscle is -> https://mcbmiblog.wordpress.com

Episode 1: Interview w/ David Jones

Episode 1: Interview with David Jones

In this podcast I interview David Jones a member of the US Army, master personal trainer, Nutritionist, and all-around great guy from Midwest. more at www.davidtoddmiller.com

In this podcast I interview David Jones a member of the US Army, master personal trainer, Nutritionist, and all-around great guy from Midwest. To reach out to David, email at davidljones88@yahoo.com more at www.davidtoddmiller.com hello and welcome to the Davey Todd Miller podcast I’m your host David Todd Miller this podcast is about fitness nutrition having a positive mindset and how to optimize the human performance as well as human experience this podcast is also about developing a never-say die attitude living a life of positivity in fashion and most of all having hope I was going everybody so today we have on a special guest my great friend Dave Jones Dave and I went to Southeast Missouri State University together a shout out to everybody in the Midwest I’m on the East Coast right now but Dave is also a Midwest guy and he was my partner in crime with like group training had a lot of great experiences going through college with him and he is also a member of the Armed Forces military branch being the army and so we’re just gonna kind of talk a little bit today about fitness nutrition a little bit of how military played into kind of how he went about fitness and he got ready for everything so we’re just gonna kind of start at square one you know Dave where were you born and and kind of you know go from that into the military if you would Krypton Arkansas and during the military – 17 I started 11 years in the military I immediately saw the benefits of staying in shape while I was going through my trained military stress is important to physical fitness especially in dire life-threatening synonyms for example you buddy goes down and you have to drag him or her to safety but you’re either too winded or he just lacked the strength to even just move him because most time you’re carrying a lot of gear and they’re really gotten to like strength training and lying to train other soldiers ok so just from like a practical standpoint yeah yeah I mean that was very um I was right off the bat you know that that was a very important thing to realize and some soldiers don’t pick up on it as soon or take it as serious you know especially gunner soldiers yeah I mean yeah sure as most people you know I have to encounter that kind of scenario in their lives not usually but it would be nice to have the ability to physically overcome that kind of obstacle like you’re faced with you I mean you guys carry quite a bit of gear too right you have how much gear do you think you’re carrying oh man sometimes I mean I’ve carried anywhere between 60 to you know 80 pounds of stuff if you count like body armor and helmets in your boots your uniform the weapon your ammo your vest plus a lot of times you’re carrying the like if you drag somebody you’re dragging them and whatever they’re wearing to him so you just actually got to carry your own body weight their body weight plus roughly an average of a buck 40 yen man that’s a lot what and you know you might use their train to help you you know you might be able to slide your buddy on gravel which will move a lot easier but then if you’re in mud you’re hardly ever not going to get much traction so I’ve dealt with a lot of different terrain and really need to have that strength sure wouldn’t you know we’d likely bet situation you get the adrenaline and going but it’s very important be able to do it I hadn’t even thought it was like the you know being on in any kind of like mud or gravel or anything like that you you know you’re moving a lot of weight but rolls nice solid ground and good to go yeah yeah I’ve done I’ve done some exhausting training scenarios in mud where you’re doing like a litter an Aiden litter where you got full of people caring you know so much average of 200 to 240 pounds for maybe like a mile I mean yeah that might be a little extreme and maybe you know unrealistic in most scenarios but just it has happened over in combat where they’ve been carrying distances gotta gotta get out to the safe zone for the helicopter right get to that the LZ right yep so just from the physical life-threatening situation on training training helps out and the alive or death situation so when when you were training for that what kind of were you doing more Olympic lifting or like a CrossFit style or just kind of old-school bodybuilding so I usually take a multi I guess faceted approach we’re you know you’re definitely the running and sprints you sometimes you got to run up there and click and I guess use that energy pathway to to get the job done and then sometimes when you got the long distances you’re gonna have that too so really good mix short sprint training plus the you know long endurance training there’s not really one one size fits all but it did do a lot of sea endurance training for martyrs like higher rep squats deadlifts just build a little mass and gives you kind of prepared to like just losing the large amount of weights in general so would when you would do that kind of training did you adjust your nutrition I know in the military they you got like the MREs but did they kind of let you have a little leeway or did they say this is what you got to eat and you know that may be enough fuel for you or may not yeah so like when you’re training a lot of times you are limited to what they provide from a military standpoint they provide you everything that you need but from educational back you know background standpoint I guess you just got to make try to make the best decisions with what options you have and instead of going for those really sweet stuff that may be available maybe you can treat some of the junk food that comes in them RV for some more you know healthier options there’s always going to be soldiers that you know they they want the sweet junk food or whatever and they’ll gladly trade you yeah and if that’s an option then take advantage of it you know it’s not really helping them out but honestly they think you can get a hold of they’re going to do whatever then you’re gonna get from somewhere so in the food that you had do you feel like it gave you enough energy to do what you’re doing or do you feel constantly hungry or you’re just like throwing up backI’ve been looking back on I felt like it’s quite a bit are quite often not satisfied with the amount of food or if you may have enough food or in the MRE for that particular training day but sometimes you’re just limited on time and you just pick pick and choose what provides the most amount of calories in the shortest amount of time you know stuff that’s easier to eat or we forego warming it up with the water heater lever and seating stuff cold and that way you can get you have more time to get more to intake move more calories gotcha I remember a while back you saying something that don’t mean to the fact that you were burned just so many calories that it felt like you’re just always hungry you know and you’re how much do you think you’re burning a day uh again it goes to depend on what you’re doing and I mean if you if you start off on the five o’clock regiment you know say you start the day off with a mandatory to the full model run then you immediately start doing you know tactical training entering clearing rooms and maybe you switch to more live scenarios where you know you’re can bombard with dummy grenades and you have to go to assault buildings and these compounds I mean some of these rates and stuff can take you know two three hours on your day and then you know specially if you gotta do say the land navigation to get there so you’re just walking and running like so yeah a whole day I mean I think could add you know several thousand calories no problem that’s why I’ve eaten you know three thousand calories before just still feel like I’m starting nothing to the day and and all that training you’re still working that 70 pounds of gear – right yeah yeah most um you’re still wearing you know your armor no because if you don’t wear it then you’re not getting conditioned to carry it so after a while you you feel more or less just kind of like a heavy coat or yeah it’s still kind of notice it yeah actually it does become quite comfortable when you when you start wearing it all the time I mean another buddy looks at it that way but you do definitely adjust for it I’m sure you’re gonna get aches and pains when you first start just because that extra load that you’re carrying but you do just – and becomes like kind of second nature and you can start jogging with it and so pretty common yeah okay I can see that so how would you say your your exercise and nutrition has changed outside of the military I know you know back when we were in college you’re still in in great shape definitely aerobic lee and in a few times we’ve talked about strength training you said you were you know I forget the multiple but it was pretty impressive from your body weight it’s like a like a 1.5 or a – oh are you for referring to like maybe a specific lift or say like a bench press I think so like pound pound pound you were really strong yeah back then I was around 150 of 155 and bench was up to 260 I think that’s a point six seven times my body weight pretty good ratio yeah cuz I was also doing a lot of endurance training too for say military-wise hired two push-ups in two minutes I’m is pretty high standard while also meaning a high levels you know I guess power you know injure one rep max or two at max I’m maintaining that is very difficult and requires a significant amount of discipline and pretty good like nutrition based I would say sorry go ahead what now you can ask was it just when you say a lot of discipline was it just a lot of frequency a lot of upkeep you’re just knocking him out multiple times a day or at least every day or what was kind of your training for both the 1.67 and the push-ups um so so yeah the records there they were actually held consistently or together the the 102 pushups in two minutes and the bench press with both around the same period of time and the training approach that I took was twice a week you know working on those the target muscles for those exercises and just getting a good mix ofsay you got you start off with your standard bench press and then income and income and pretty standard way of training for strength but then you also move to say dumbbells and high reps mixed in with the not heavier weights at the end of it I always do like a burn out and do you see a set of push-ups and then push-ups on my knees and then push up off a bench and sometimes I’ll even do push-ups off the longer I’m just can barely push myself aloft and just getting that good mix of training that went a long way I think a lot of discipline that people overlook is I trick us thing like overlook the amount of rest time required are you doing such a program so when I say to say to China week you’re not doing all those lifts on both of those days you can kind of mix and match and have a lot heavier day versus a lighter day the second day of the week on the on the heavier days how many reps are you shooting for is it more like a three or four and on the higher days are you shooting you know upwards of like thirty or fifty years it just kind of told you hit failure yeah so on the heavier days I always stuck around I don’t know maybe between four and eight because you also want that muscle growth in there too I think the research that I’ve done is the longer the wraps the less muscle group that you’ll get it from it so you’re just trying to just be well ground and Prabhu had that muscle group which will eventually turn into more strength so it’s trying to get a good balance there because of the requirement to move your own body weight when it comes to like doing push-ups and stuff like sue didn’t want to focus too heavily on like a one rep max but the strength came regardless and so it kind of looked into my favor so endurance when it comes to more than Durance I stuck I think anywhere between fifteen and twenty five on average for reps and then just burning yourself out at the very end okay I mean it’s very in you mean just like that last that yeah just Alessa maybe the last two for instance you know I’ve mentioned the push-ups and no no real target number at the very end just do as many pushups as you can then drop making ladies you’re kinda like a drop set doing a drop set um say dumbbell curls and just going from one say yeah thirty to twenty five to twenty eight to fifteen ten and Saturday figure done and then that that’s the last thing that you do and then call it quits okay how would you say your nutrition changed once you were able to just kind of have free-for-all you weren’t on the MREs er and put unquote Xiao ou nutrition as is I think it’s changed quite a bit over the years um I’ve always been very I guess aware of you know eating the right foods and then that’s kind of subjective too depends on who you talk to what but nutrition books in schools that you go to in general just avoid the sugar carbs that kind of thing is the probably the most helpful approach that I took was getting getting away from all this stuff that you’ve like okay I really don’t need this stuff that could make me lethargic and hold me back and eventually I got to promote we’re super strict and so far that even condiments like ketchup and barbecue sauce and that stuff that adds a little extra sugar I was just eliminating as much as I could and it really started making me feel better and just just overall more energetic but then again you have to compensate those calories that you losing from stuff that you typically would eat you just start uh having to start eating more of the raw foods and stuff to kind of get those calories back but more well in Game one of a positive result from that so yeah it it’s not something that you can do overnight especially with a Western diet you know you grow up on you know and I’m all feeding your chicken and dumplings or fried food whatever it in so you get custom in this you know these bad foods they’re speed you’re like I’d say just do not connect took cold turkey overnight because a lot of times those tights them too they don’t stick with you so I’ll say took about a year to have this overall nutritional overhaul I guess huge change okay and how so are you going like no Carver’s it just like cutting out the sugar but you’re still having like sweet potatoes oatmeal that kind of thing yeah exactly I’m just knowing not like the way it’s usually trained and I have some Austrian it’s like the whole restricted highly restricted diet doesn’t generally work for the average you know person I guess you know nine to five work or you know it doesn’t work and every single day doesn’t do competition replaceable words you know just for a typical American you know if you will that kind of approach doesn’t really work the best because people um and there is you know they want to have some kind of happiness in their life and a lot of times they rely on food so cutting out all carbs well it’s not really the right answer but again I think you’re mentioning oatmeal and stuff like that as a fruits and vegetables you know it’s better way looking at carbs instead of saying all carbs are bad with saying sugars I’ve tried a huge any diet probably like five or six times and initially I I feel pretty good mentally but then my performance will go down and there’s you know they always say that there’s like the data type adaptation phase for the for the you your body around fat more or less and I’ve never really been able to get to a point where I can keep that high intensity and which makes sense you know you’re running off of glucose during that time so I’m I’ve kind of gotten to the point where I think almost like a targeted ketogenic diet is really good just have a little bit of carbs right before your workout assuming you’re doing a high-intensity and not just kinda like you know walking on the treadmill or going for a jog outside and then the rest of the day just kind of having like you know a good amount of protein probably too much for a true ketogenic diet but uh keeping the carbohydrates low and what I’ve done that I’ve had pretty good mental clarity you know no large fluctuations and energy and that kind of thing and I think when when people are wanting to you know can I have that that you know food as either like a recreational or social or just kind of a pick-me-up carbohydrates are definitely one of those you know going to like it’ll elicit serotonin that’ll make you feel good mm-hm so I’ve I’ve kind of I’ve tried to dabble and find alternatives that are you know lower calorie because I usually that hurts most people is that they the ones that taste the best are usually the worst for you because it has a lot of sugar a lot of those calories and usually it’s a mixture of eating yeah it’s just really palpable it tastes really good and so it’s easy to eat a lot of it and so I I feel like there’s there’s things out there you know like fruit fruits a great alternative it’s you know I remember coming across and reading that it’s like nature’s candy and especially if you uh you know you can make like a shake out of you know just simply like a banana or ice cream Chicago I was thinking you can get a banana maybe a some nonfat and nonfat milk or like some almond milk coconut milk and made like a super chocolate protein pattern and you’ve got you know chocolate banana ice cream that’s more or less tastes very similar to what you might eat and have eaten four or five hundred calories with and this might only be like you know 150 200 I actually actually starting to do that with my daughter I have a seven-year-old daughter that I’m trying to get into more of a nutrition mindset you know it’s not harming the child but as I just like hey do you want to make some homemade ice cream so really all I did was two frozen bananas a little bit of vanilla and that was enough that was enough and ransom yeah I think it’s the texture that through a child they kind of were like that you know nice cream texture so she was much more happy with it mixed up like there than eating the banana BOTS oh yeah so start them off young you know I think that’s the best approach but yeah definitely finding ways to get memories this sweet sweet tooth cravings with fruit and everybody goes and you know grabbing the snicker me crazy like that yeah and the other you know the other thing that all and it’s like a natural sweetener like a whole earth or a Truvia or just straight stevia and and that’s usually enough sweetness that it you know whatever I once had yeah it would have satisfied whatever I would have had that was just straight sugar ask you to make a transition here okay kind of get your opinion on so I’ve been reading a little bit about cooking raw vegetables and I’ve been wanting it you know just get more up to par with cooking and trying to figure out like the science behind it but I’ve done a lot of reading about cooking that there’s some do you know like cooking some vegetables you know it destroys vitamin C but it’s plentiful most diets are it’s really not a huge issue but when say cooking Tomatoes it actually boosts the amount lycopene and the reason why couldn’t some vegetable is better for you is because the cell loss on the vegetables they break down these thick walls and AIDS and nutrient absorption in the body say for instance foods to consider maybe take care it’s spinach mushrooms cabbage pumpkins definitely asparagus peppers and there’s several others that you can consider but just whatever your thoughts are all right you know I for a long time I just ate straight raw vegetables I thought you know this is this is how it’s always been this is how you know mr. caveman would have done it and you know I’ve always tried to take the approach that what would have our ancestors and our our bodies you know because we really haven’t evolved a lot since that era and so I always have tried to keep it more or less like that but taking into account the the science and so I started doing a lot more cooking on my vegetables as well I still need to look into like you know the microwave debate but as far as I’ve I’ve read and heard it’s not that big a deal so I’ll actually microwave a lot of my vegetables just the point that they’re kind of like a bright green you know for example if it’s broccoli and for the same reason to break down that cell wall for better absorption but I’ve also read kind of like what you said as well that you don’t want to a certain vegetable so it’s kind of almost like which is kind of annoying that you can’t it’s not just a one you know one fix all you can’t just nukem a nuke everything vegetable wire comes into the scientific approach it might be a little more than some people willing to put effort into but if you really want to fine-tune the diet I mean it’s definitely something we want to consider how you’re cooking the vegetable but there are a reference here so according to like let’s see Journal of Agriculture and Food Chemistry states stated that boiling is the best way to preserve the antioxidant and still cook them I mean I could see that a lot of people conclude to dying Borland was a steaming but according to this journal they were saying boiling which is contradictory to some other research articles like the red so it’s kind of a difficult it’s it’s like a grey zone and and there’s some people who say you know you you want to boil it you want to make sure you do it this way and other people like no no don’t do that so it’s it’s confusing and I’ve you know I’ll if I boil my vegetables what I’ll do is be good and I think this is kind of what they might might have been referring to or maybe saying indirectly is that like if you boil the vegetables that especially if you do it to a certain extent you’re gonna you’re gonna overdo it right so that’s one thing you definitely want to do is overcook it but it’ll start to no because you’re breaking down the cell wall it’ll start to leach out into the water right and so what I thought was heck well I don’t think anything’s gonna be evaporating unless it’s just you know water vapor and steam but I could definitely see maybe I overcooked a little bit of her or maybe even if it’s not overcooked maybe something is kind of leeching out into the water and so what I’ll do is you’ll let everything cool off I’ll take the vegetables eat it but I’ll actually take the the water that I cooked it in and put it in a cup and neither just drink it straight or you know mix it in with like a decaf green tea or something like that and to try and make like a you know like an Ironman kind of super super green drink yeah that’s a great idea you can even my your Mable take it another step and maybe make soup or something else on it – definitely that’s that’s definitely a good approach to take just with everything everything in moderation even just the cooking temperature and stuff like that some people like their stuff super soft but I mean or what’s the point eating if you’re not going to get the health benefit from so maybe just having a slight crunch yeah you know just kind of stopping that whatever method you use just you know just be aware that there is a certain point that you need to stop cooking that to retain all those nutrients my my favorite way is you know pan heat it sounds bad to say but like pan searing it put it in with a little bit of like coconut oil and and just put in the pan almost to the point that it starts to get like a little bit of gold to it and you know I don’t know for sure I hadn’t looked it up but I I would think that’s starting to damage the cell to the point that maybe I’m losing nutrition at that point especially if you burn it I mean that that one’s definitely tasting the best and you know if someone were to come to me and say hey I want you know I I don’t really mind vegetables but like I just I want it softer I’d probably tell them hey cook it and then just put it in a blender and then you can just kind of almost use it as like maybe a sauce or something like that you have to have a pretty good blender but that way you can kind of get that that more bushiness to it it’ll be a little bit easier to get down and it depends on the vegetable you know like cucumbers I got a couple so I trained that they’ll say you know I really like having like you know French fries or something like that and it’s like you know you can’t have you can’t have french fries if you’re it a lot for the calories but it’s not the best it’s not the most optimal way to go so you want to go you know have like cucumbers or something like that sly some real thin and and bake it and that point it’s you know nice and crispy you’ve kind of made like a dehydrator or like a air fryer haven’t tried that but I think that would work pretty good put in like an air fryer and put just like a little bit of like sea salt on it and you have like a essentially a potato chip if you want to slice a real thing yeah like that right satisfy that I think that mental remembers yeah exactly that’s actually pretty good idea too one thing that I’ve done I’ve trained oh man I’ve had over 300 you know first assessments with seven you know with clients and almost every one of them you know I kind of step back here you’re covered stuff like basic movements squat and kind of similar deadlift type movements and then always spend a few minutes on nutrition and most people who they don’t have anywhere no idea where to start and they just think it’s overwhelming but when the try to simplify my training with my clients in the beginning is like hey whatever can get them started go go with it and then continue to build on that so if they prefer when a cooking method or another but it gets him started on vegetables by all means a serious seared a little bit and then maybe try to transition down the road to more you know boiling or steaming methods just get them started and get them interested in you know eating healthier foods and then try to make a transition later on on sort of overwhelming them with all these specific steps nothing hey I think that’s a really good point and I you know the they always they say the the best diet is the one that you can stick to because there’s you know there there’s so many out there that it can it can be overwhelming and it can be it can be discouraging for sure like okay you know dr. so-and-so said that this diet was gonna be you know the cure-all for you know losing weight or feeling better and you try it and it just doesn’t go the way that you want it to yeah and so I think you know just like everybody is different from another person unless they’re a twin you know at least from a genetic standpoint of you know taste preference and whatnot and how food affects energy and mood and whatnot that it’s it’s very individual and so you kind of have to tinker around you you know you can kind of set guidelines and parameters you want to stick with something that’s really nutrient dense that is going to provide and if it’s a vegetable or a carbohydrate a good amount of fiber with it that hasn’t been processed so it doesn’t have any added chemicals like margarine or any of those like partially employ hydrogenated oils and so I think you know kind of go into like a nutrition foundation is just to have plenty of plenty of variety nutrient-dense and and I think that’s you’re good to go from there make sure you get enough protein throughout the day and then gradually find out what makes you feel the best and also results in the best decrease for health risk you know if you try if you’re eating one way for three months and you do a blood test and you come back and you have you know your your blood lipid panels are real bad and then you try another one that you feel equally as good on and and your health markers are much improved then and that’s the better diet for you yeah so it’s just good to know you mentioned the mood factor and I think that’s quite a bit quite often overlooked actually I have a friend that’s into as a dietitian and goes to a school like say metaphysics and then they use you know mind body and spirit kind of thing and her approach that she uses a lot of times is like yes definitely try to take the scientific and nutritional value out of things but also kind of like listen to your body and just focus on how you feel that day or the next day after eating something and from from that awareness she’s she’s been able to not necessarily self diagnose but pinpoint errors in her diet it you should meet saying yogurt you know a lot of times you over you know it’s really good for somebody but after after taking them I don’t like notes of our diets making her feel she wouldn’t get additional tests and come to find out she has a her body is against taking yogurt and so let’s just start being aware of where you’re meeting and can I keep track from a little bit see Anna makes you feel thank you name was she lactose intolerant or is it yogurt specifically I think it was yogurt specifically yeah I think um I don’t know if it’s the bacteria in it or not but it was you say cheese that’s interesting I wonder no wonder how shooter respond she had like kefir or something like that that had probiotics as well and in the back yeah I’m not sure but it’s a it’s definitely an interesting approach and I do know that it’s been such a long time since I you know I my whole idea like G day ends up being a win cheat meal and then cheat meal now this I don’t know see I would consider it a bowl of cereal a dessert like a cheap dessert you know I said it’s not even anything it does the extreme now but say the last time I’ve eaten say I don’t boneless wings or something it just makes me feel crap it’s not it’s just you have this in your body and I realize the effects of foods gonna have on it it’s kind of hard to do if that’s all you eat a lot of time but if you start eating clean and then introduce new things it’s a good food versus a bathroom anybody little definitely moves changes and you’re you’re better than me Dave I’ll I’ll go usually is only maybe once a month or once every two months but I’ll go and I’ll have like an epic cheap you know just be one meal I’ll try to do it like early in the day sometimes it’s set at night but like I’ll knock out like a pizza and a half or like a restaurant and just clear clear the place but I you know I definitely feel it the next day as well I’ll you know I’ll feel it an hour later you see like usually III don’t know if it’s just peels it’s the amount of food that I’m eating but I suspect this the amount of food but also how sections yeah just about it you know inflammation and what not like and you know if I have a you know I love Papa John’s Pizza but you know like I said on maybe have it once a month because I know I’ll wake up the next day and it looks like someone just socked me in the face man what the what the heck happened and I you know it’s probably a lot of a lot of things that you get a restaurant or something like that has a lot of salt just packed full of salt and the table salt that you have nowadays has aluminum in it and that caused a lot of inflammation in the body so you’re kind of giving a one-two punch with inflammation and and so I’ll wake up you know it looks like a mr. Potato face and you know it probably takes a day or two to kind of feel back to normal Energy’s Energy’s down even though I just said all these calories and you know kind of on the flip side of the coin is you know every now and then I’ll do usually on those days following I’ll just do a 24-hour fast to say okay well I’ll do feast famine because I’ve seen a lot of benefits for you know cardiovascular health you know dropping or decreasing the risk for heart disease or cardiovascular disease by 20 I think I saw one study that was 25% just doing that once a month I was like okay well you know that that can be kind of my routine that way I can kind of have you know why my cake and eat it too no pun intended I’m Matt and so I’ll kind of do that I’ll kind of do a feast famine where you know I’ll eat a ton in the next 24 hours I’ll just I’ll just have water maybe a little bit of coffee or something like that and I think recently the longest that I went I was just trying to see how it was going how far I could push it and I got to about 42 hours without having anything to eat night you know for the most part I felt pretty good it was almost kind of weird I you know I had done it before I got to 29 hours or so and after about like 18 hours I really just didn’t feel hungry which was which was weird it was almost the longer I went fasting my my body just kind of got used to it and at that 42 hours I still really wasn’t that hungry I was just like I know I I know I should eat something you know kind of for especially for you know protein goes on not bringing in amino acids and that kind of thing but now were you retraining during this read reading kind of like exercise program where you’re just doing these on like so you’re doing her off time the for all kind of backtrack a little bit there is I was getting ready for a photo shoot and I was doing I did a 24-hour fast like three days in a row I would wake up train real hard and then probably about an hour to later have just a huge meal and same thing you know I wouldn’t eat the rest of the day go to bed wake up train eat and I did that for about three days in a row and energy level wasn’t as good but it wasn’t as bad as I thought it would be and then the 29 hour fast worked out and I could feel it I tried it out a light day and just did not go in my favor and then the the holy the 42 hour one I I did a workout I think is a like a upper body and just kind of a little bit slower pace metabolic circuit and it went pretty well I mean I would say like 8090 percent performance but the second day I I wasn’t feelin I was not feeling up to a workout and just kind of went about my day still had decent energy level for you know talking or training clients or walking around the city and whatnot but it wasn’t anything it wasn’t enough energy that I felt like if I were to try another workout it would be beneficial so I just rest on that same day now far is your water intake did that change during this period or did you did you kind of rely on that maybe satisfy a little bit I mean kind of approach did you take going into I thought well you know if I get hungry I’m just gonna juggle a lot of water but it actually was kind of the opposite I had to really force myself especially the longer that went on to have fluids because I just I wasn’t thirsty either which was which was kind of odd but yeah I mean I I made sure I had enough water so probably having a bat the same that I would normally have probably close to a gallon or maybe a little bit less a day but it was it wasn’t like when I was eating where I’d be like oh man I’m so thirsty I got to get a cup of water even during the workout so I don’t know really that was just kind of a personal thing or that’s calming or what but that was kind of my it has to owner has to do with you know what you know still intake wires so a digestion process that uses energy maybe it’s true you know do you think it’s a body’s natural way of saying kind of maybe a deterrent to kind of save your energy because of the lack of food or something possibly and then I kind of wonder I you know I I follow this other guy Thomas to allow her on a on YouTube he’s you know the what he talks about is is pretty good detail based on science and you know disclaimer off of his disclaimers like you you don’t want to do this and it’s really only done under clinical scenarios but he was talking about dry fasting where you will actually break down body fat because you’re getting hydrogen I believe hydrogen molecules or atoms and it’s combining with the oxygen that you’re breathing and it’s making water and supposed to be like the most pure water that you can have in your body so I kind of wonder if later on that that’s what started happening if maybe I was having a reaction where the that that was being broken down to the point that it was combining with the air that was breathing and making water and for that reason I just didn’t have as much or maybe it was had nothing to do with that and it was just you know because I wasn’t eating maybe I wasn’t bringing enough salt in that it wasn’t stimulating somewhere in the brain to say hey you need to drink some water but I recognized that and and just made a point of consuming some throughout the day yeah that’s just definitely an interesting I’d never heard that because I’m very much into me and hydrate the army missus hydrator guy it’s it’s a big one yeah yeah so I definitely you said you know disclaimer here you know make sure other physicians can come definitely not recommended – yeah anything that forces a dehydrating or anything like that it’s harmless I’m not that’s unfortunate yeah definitely not recommended but maybe just kind of a theorizing out loud that maybe that’s why I wasn’t as thirsty but I would I would just suspect more on the side of just because I wasn’t having food that my body didn’t need as much fluid maybe break it down or digest it or transport the the nutrients you know all those kind of reasons yeah definitely gives you kind of you know it’s food for thought you know as to how amazing the body is and what it does to get ribs some very very resourceful and absolutely all right sounds good this is a good time there’s a it’s good to cover these things I’m definitely forward to next time we can chitchat likewise so thanks once again to Dave Jones also thanks to natural machine nutrition who sponsored this podcast today if you guys are interested in natural products such as whey protein powder go ahead and check them out at natural machine nutrition comm and if you guys have any questions to me or possibly to David himself I can definitely make sure that he gets the question but feel free to reach out at info at David Todd Miller comm and I’ll be happy to do what I can also if there’s a specific podcast or person that you would like me to interview go ahead and send that as well we’ll do as much as I can and we got more on the way for sure so stay tuned until next time and until then have fun enjoy every moment of life go out there live your passion and most of all have hope this is David Miller out

Nutrition 101

       For many, working out is both a way to feel better, but to also look better. Maybe you want to loose body fat, or maybe you want to building muscle (maybe both!). Exercise is going to keep your metabolism firing, your immune system strong, and give you the shape you want by maintaining or building lean body mass (non-fat mass). It will put a great hit into body fat loss, but unless you are doing H.I.I.T. training 2-3 times a week, and weight training vigorously 4-5 days a week; you can’t have the cake and eat it too. It’s a solid one punch, but not the one-two punch we need for a full knock out.

This is where nutrition comes into play. The body needs a minimum amount of protein (for repair of tissues and other things like hormones/immune system), fat (for hormones and utilizing fat-soluble vitamins), and carbs to sustain focus and energy for exercise. Protein should be the main component of every meal because our bodies are not able to store it like carbohydrates or fat. Aim for a palm size or 1-2 deck of card/ baseball size portion at each sitting.

Here’s some examples for protein if you’re not quite sure. 


Fats are more tricky. It is easy to gain a lot of calories from healthy fats. This is why eating “healthy” may not always be the most optimal for your goal because portion sizes are not accounted for with this style of diet. One avocado could be all the fat someone needs for the day! This is a great source of Monounsaturated fat, but way too many calories from one sitting for the majority of people. I good general recommendation is:
1 TBSP (thumb size) of a healthy oil, 1-2 egg yolks, 1/4 cup or ounce of nuts/seeds, 1/4 avocado, or fatty meat like salmon/steak.

Here’s some healthy visuals for fat.
     The remaining calories should come from carbohydrates. If you are not working out soon or have not just finished working out, a good rule of thumb is to have some vegetables. If you are about to workout have some complex carbs like oatmeal with your meal 1.5 hours before exercise. If you are between 60-30 minutes, have something more like rice cakes. Don’t take in any solid food under 30 minutes, and preferably blend it for better and faster digestion and absorption. This could be a protein shake with banana blended which tastes awesome by the way. You could also have coconut oil with a protein shake prior to a workout, or just protein powder (all great options). If for some reason you are unable to perform the above, either go as is or sip on a gatorade/powerade drink through your workout. After a workout, should be mainly complex carbs and vegetables.
If i’m not intermittent fasting, or as a post workout meal, this is what I wll have to eat.

•2 servings oats
•1 serving Chike defatted peanut butter (wallstreet10 for 10% off)
•1.5 scoops Chike protein powder
•40g banana
•teaspoon cinnamon
•filtered water