Another Q&A! In this week's episode Kristine and Johan talk about fat percentage goals, carb cycling, home workouts, and more. If you'd like to have any of YOUR questions answered in the next Q&A episode, feel free to drop a question here (scroll down for question box).
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
Another Q&A! In this week's episode Kristine and Johan talk about fat percentage goals, carb cycling, home workouts, and more. If you'd like to have any of YOUR questions answered in the next Q&A episode, feel free to drop a question here (scroll down for question box).
More from Talking Nutrition and Odyssey Coaching Systems 👇🏼
Follow @johanvesters_ocs on Instagram - https://www.instagram.com/johanvesters_ocs/
Read the blog - https://odysseycoachingsystems.co/blog/
Download the E-book - https://www.odysseycoachingsystems.co/e-book/
Coaching inquiries - https://odysseycoachingsystems.co/online-nutrition-coaching
0:29
come back to episode 9 of talk nutrition
0:32
how's it going
0:34
it's good I'm proud of us for being so
0:36
consistent with this
0:37
me too I was actually thinking about
0:40
that before we got on
0:41
like [ __ ] it's episode nine already like
0:43
we've been doing quite a few right now
0:45
in a short period of time so um
0:49
I was listening to Cody or I saw him
0:52
post something was it yesterday and he
0:55
was like he has done 800
0:58
episodes consistently
1:02
that's like that's 100 times as many as
1:05
we got so far
1:07
can you imagine though like a hundred
1:09
times as many that's nuts yeah
1:11
yeah it's insane and that's really
1:13
[ __ ] cool because I I don't think a
1:15
lot of people will stay that consistent
1:18
no
1:19
that's maybe a good lesson too he's
1:22
I always used to say to him so he's been
1:24
both our mentors
1:26
and uh
1:29
do you juggle all of this like how do
1:33
you do everything that you do he's just
1:36
like a machine
1:38
he is and I'm trying to figure out
1:40
systems for my business as well as well
1:43
yeah because it's um it's like the
1:45
podcast and then trying to edit and then
1:47
I'll I'll do YouTube and then I still
1:48
right now I gotta catch up with the
1:50
YouTube stuff man I'm doing articles and
1:52
as clients and more client stuff which
1:54
obviously is the priority like
1:56
it's a lot of stuff you know on your own
1:57
yeah clients for me always take the
2:01
priority that's number one obviously 100
2:03
yeah and but I go in and out of
2:08
being like really in with social media
2:10
and like my mail list I honestly that's
2:13
a weakness of mine okay so like I'll be
2:16
like in my mailing list and like really
2:18
good and then I'll kind of like back off
2:20
a little bit then I'm like all in on my
2:22
Instagram and then I'm like oh like this
2:25
week I'm struggling with Instagram I'm
2:27
like all right I just don't feel
2:29
creative I don't know what to post
2:32
um and he's just like
2:34
for like
2:36
10 years straight oh yeah
2:40
we're a one-man team okay one man team
2:44
he's got like a big team yeah that's
2:47
true well by now in the beginning
2:49
probably didn't but uh yeah oh no he
2:51
definitely didn't but yeah
2:53
I was gonna say this is a good lesson
2:55
for The Listener too because the
2:57
successful people you know of course now
2:59
we're talking business and coaching and
3:00
stuff but also in health and fitness
3:03
are the people who are really [ __ ]
3:05
consistent
3:06
and it's the people who go to the gym
3:08
and get their steps in even when they
3:10
don't want to
3:12
and I drove to the gym yesterday evening
3:15
to get more steps in because it was
3:17
raining outside it's like 10 almost you
3:19
know I'm like still on the treadmill
3:22
feeling like an idiot I gotta get one
3:24
but anyway like it's the people who do
3:27
that stuff right the boring stuff the
3:29
eating your veggies drinking your water
3:31
getting your protein in going for your
3:33
walks you know training if you don't
3:35
want to
3:36
of course also when you do want to but
3:39
going to bed early all that stuff
3:42
it's just people who stay consistent who
3:45
are actually successful right right
3:47
and that's probably the hardest thing we
3:49
need to learn as well as and it's normal
3:52
to like have one thing kind of fall off
3:55
and then yeah you know you're focusing
3:57
on other things and then something will
3:59
fall off and you restart it again like
4:02
it's not it's it's normal to do that
4:04
like it's the half like I said it
4:06
happens to me all the time like
4:07
especially with my mailing list like but
4:09
I always go back to it you know I don't
4:12
just completely give up on it and that's
4:14
what matters yeah
4:16
so guys listening if you you know
4:19
Mission proteins for a couple days it's
4:20
okay you start eating more protein again
4:22
the next day right and the same with
4:24
your steps and all that you know like it
4:26
does happen flow and you can't be
4:28
perfect all the time and that's okay no
4:30
so
4:31
let's get into the episode right yes
4:34
another q a I really like this format
4:37
and uh we actually already got some
4:39
quite good feedback on the the previous
4:40
one
4:41
anyway so um we figured let's do a few
4:44
more right
4:45
so if you don't know I mentioned this
4:48
last time as well if you want to submit
4:50
a question
4:51
or just a struggle or whatever it might
4:53
be go to my Instagram go to Christine's
4:55
Instagram go to that link in our bio and
4:57
scroll down you'll see a question box or
5:00
just DMS that's fine too
5:01
but submit a question I will definitely
5:03
uh take that in consideration for the
5:06
next
5:07
um q a episode
5:10
so a couple questions you want to start
5:11
with first is going to be tips to stay
5:13
full between meals then we're going to
5:15
get into realistic fat percentages
5:17
um carb cycling we'll talk about proper
5:20
home workout schedules and maybe a
5:22
little bit more
5:23
but you want to start it off with the
5:25
first one yep so the first question was
5:28
tips to staying full between meals eat a
5:32
big breakfast but very hungry between
5:34
lunch and dinner
5:36
so the first thing that comes to my mind
5:39
here is that
5:42
someone's calling me
5:44
um is that between lunch and dinner
5:48
that's a long period of time to go
5:51
without food so this is actually like
5:54
not a complicated thing I would simply
5:58
add in
6:00
a smaller meal a smaller snack between
6:03
lunch and dinner right so when I'm
6:06
eating I have breakfast lunch
6:10
snack dinner
6:12
or it's a smaller meal
6:15
right so simply just eating something
6:18
between those two meals
6:20
um is going to help with that hunger and
6:23
this too is this can lead if you're not
6:27
eating enough during the day or like
6:29
you're missing meals that's what can
6:31
sometimes lead to like binging at the
6:33
end of the day because you're just so
6:35
freaking hungry right
6:37
um
6:38
and then balanced meals so we've talked
6:42
about this before right so getting a
6:44
protein a carb fat and fiber in each
6:47
meal is going to help to keep you full
6:51
keep you satiated and you're not gonna
6:53
deal with as much hunger
6:56
um just because it slows down that
6:57
digestion process
7:00
um so those are my two
7:01
big things for that
7:04
um obviously under eating you're gonna
7:07
be hungry that's gonna lead to more
7:09
hunger
7:10
um but yeah just just adding in another
7:13
snack is going to be better for you than
7:17
potentially dealing with a ton of hunger
7:20
at the end of the day and then you end
7:21
up kind of blowing things out of the
7:23
water because you're super hungry
7:25
for sure I think that's a good one too
7:27
like diving a little deeper like what
7:29
does the food that you do eat look like
7:31
as you mentioned you know balancing
7:33
meals
7:34
I feel like it's a very common one where
7:36
people try to eat too clean or too low
7:39
carb or too low fat or you know low
7:41
protein whatever like low anything
7:43
really
7:44
um
7:45
that's why people tend to kind of like
7:47
run into
7:48
just being you know hungry again within
7:50
30 minutes after their meal you know yes
7:53
yeah you want those meals to be
7:55
satiating yeah definitely
7:59
those are my tips
8:00
cool
8:01
all right so I've got this question in
8:03
one of the initial assessments so this
8:06
is from a client who I worked with
8:08
he asked me what is a realistic fat
8:10
percentage goal and how long will it
8:12
take
8:13
so right off the bat I told him well I
8:15
can't answer that second part because
8:17
how long it'll take I don't know
8:20
like we we've talked about those you
8:24
know the weight loss percentages and
8:25
stuff
8:27
do you hear the car coming by or the uh
8:29
yeah okay yeah okay sorry but um we
8:33
talked about the weight loss rates and
8:35
stuff but like
8:37
adherence is a big one too right because
8:40
you know we can't really like plug plug
8:43
a person into equation and say okay
8:45
you're going to be losing one percent
8:47
per week for you know or 0.5 per week
8:51
that's really worked that way
8:53
um most of the time we're not perfect
8:55
and that's okay but usually adherence
8:57
like that's the number one thing that's
8:58
very difficult to actually figure out
9:00
getting consistent and that's why we
9:02
don't know how long something is going
9:04
to take
9:05
might be short or relatively short if we
9:08
don't want to lose that much plus we're
9:09
super consistent might take a really
9:11
long time you know especially if you're
9:14
trying to learn tracking and trying to
9:16
learn how to actually stick to you know
9:18
a diet or a deficit I should say and uh
9:21
yeah I told him like I don't know the
9:23
second part of the question now the
9:26
first part though
9:27
is important to talk about because
9:30
I don't think that fat percentages are
9:33
great goals for most people
9:35
at least for most of the people that I
9:37
work with right who are not trying to
9:39
get like next level like super lean
9:41
shredded basically where it might be
9:45
beneficial to go on a DEX discount a
9:46
couple times you know
9:48
realistically
9:49
we are not going to be able to really
9:53
figure out your fat percentage
9:55
sure we can use the scale at the gym
9:57
which by the way is super incorrect just
10:00
so you know
10:01
we can get into calipers
10:03
which is a great way to do it if you can
10:07
actually use it personally I've never
10:09
used them
10:10
so I wouldn't know I have I used to I
10:14
know yeah and that's cool but you got to
10:17
learn how to use them and you even see
10:19
that with measurements like just with
10:20
the measuring tape it's already
10:22
difficult to get into right yes
10:25
so that's why typically I say hey a Fed
10:29
percentage was maybe not use that as a
10:31
goal okay
10:32
it's just too hard to measure right and
10:35
um
10:35
I feel like that's almost like a tool
10:37
that um that the gyms like to use right
10:39
because the guide you on that scale
10:41
you're probably wearing clothes which
10:43
weighs something you probably ate food
10:45
you drank water you get on the scale and
10:47
you're like oh [ __ ] I have redone a
10:49
thought
10:50
that can be a great way for a gym to
10:52
tell you hey maybe you should buy our
10:54
supplements too or you should buy you
10:56
know our meal plan or whatever
10:58
I'm not saying that's always how it goes
11:00
but that's you know one little method
11:02
that a lot of people do use or a lot of
11:04
gins
11:05
Rockstar short is hard to measure plus
11:08
people store fat completely different
11:10
right you might be the same fat
11:12
percentage as someone else and you might
11:14
look different it's mostly genetics
11:17
um some people are lean or have like
11:20
visible ABS at like 20 body fat
11:23
others might not have them yet at 15 you
11:27
know right so that's maybe another one
11:29
so you know again makes it difficult to
11:32
really figure out okay what are we
11:33
aiming for
11:35
and I also don't think that most people
11:37
should actually go super low and this is
11:39
maybe like social media's uh fault or
11:42
influence you know a lot of people on
11:44
steroids let's be honest
11:47
yeah and um and I feel like that's often
11:52
the people a lot of people follow on
11:54
Instagram and Tick Tock and whatever
11:56
and you see these people like saying
11:58
like you know do this ab workout or you
12:00
know take these fat burners whatever it
12:02
might be like
12:03
they look absolutely jacked you know and
12:07
people think oh I gotta follow their
12:08
meal plan to look like that
12:10
yeah that's not really gonna happen
12:13
so like
12:15
with these unrealistic expectations I
12:17
just don't think like a fat percentage
12:19
is a great idea to kind of Chase you
12:21
know sure like if you want to look
12:22
leaner if you want to get surrendered if
12:24
you want to have a stick pack six pack
12:26
that's cool
12:27
but I think
12:29
um there's more to life than a fat
12:31
percentage and it can be a tool to
12:33
measure it's just very difficult and one
12:36
thing that I didn't mention is that you
12:38
can drink a little bit of water
12:39
and be leaner because water is not body
12:43
fat
12:44
right so it's going to show up on the
12:46
scale so even with with the dexile which
12:49
is considered like the golden standard
12:50
like
12:51
even there there's a lot of things you
12:53
can do or kind of mess up
12:55
to you know influence that skill so oh
12:58
yeah long story short let's maybe not
13:00
use it
13:02
maybe use photos you know
13:04
um
13:05
and use the metrics as your measure to
13:08
see M I make progress yes or no but
13:10
don't make it to go yeah I don't focus
13:12
on body fat percentages at all with my
13:15
clients none
13:16
and when you're talking about where
13:20
people store fat it's so funny I was
13:22
thinking about this the other day uh I
13:25
personally have been reverse dieting
13:26
myself and
13:29
I've put on a little bit of body fat and
13:31
I'm I notice is I'm noticing so well
13:34
I've always noticed that I put it on my
13:37
legs
13:38
my butt and this is for a lot of women
13:40
okay so I have apps okay but I also have
13:44
a higher body fat percentage because I'm
13:47
getting it in my legs and my butt and
13:51
the other place I get it is my face
13:53
yeah yeah like you can tell in my face
13:57
then you have other people who gain body
13:59
fat and their face doesn't change at all
14:00
it's just it's really interesting and
14:02
it's all you know genetics yeah and and
14:06
hormones and things like that but
14:09
yeah everyone's gonna store it
14:10
differently
14:12
yeah and usually the yeah so you're
14:15
probably gonna say the same thing as
14:16
Mira and Hell probably not it's you the
14:19
the places you want to lose it the most
14:21
they're the most stubborn exactly we
14:25
didn't even write this down but yeah 100
14:27
yeah that's like word for word what I
14:29
was gonna say like my legs I've always
14:32
had insecurity with my legs and if I go
14:35
into a deficit or anything like that
14:37
that's the very last place I lose it and
14:40
it's hard because I have to go like
14:43
steep really steep to get to that point
14:46
like sometimes I'm just like like I
14:49
would rather eat food and have more body
14:51
fat you know than try and live in this
14:54
like super
14:55
steep deficit and be grumpy and Moody
14:58
and just not feel good you know what I
15:00
mean so there's a trade-off there yeah
15:03
definitely it's usually not worth it
15:07
and for most people and that's okay
15:09
right like we're not trying to jump on
15:10
like a bodybuilding stage no like some
15:13
people might but our clients no at least
15:15
for me like I have none of those clients
15:18
you know and that's okay you know it's
15:20
just a different kind of goal right but
15:22
what it takes I think people are not
15:23
aware of what it takes to get that lean
15:26
insane measures
15:29
yeah and saying deficits insane
15:32
adherence being very strict very
15:34
diligent
15:36
having very little flexibility
15:39
and yeah it's a lot of trade-offs that
15:41
you if you want to get that lean you
15:43
need to be making very moody not
15:46
sleeping well no libido potentially
15:49
losing your cycle like all of those
15:51
things come with that can come with that
15:55
and this is where we need to remember a
15:57
low body fat percentage is maybe not the
15:59
healthiest yeah
16:01
even though we think that really you
16:03
know like are we like people in general
16:06
it's like oh this person has a six-pack
16:08
they're like the healthiest people you
16:09
know person in the world
16:11
well no no I probably feel like [ __ ]
16:13
yeah I wrote a post on this a while back
16:16
saying like uh six-pack having a
16:20
six-pack doesn't equate to you being
16:21
healthy and having body fat doesn't
16:23
equate to you being unhealthy like there
16:25
is
16:27
a reason like for females why we
16:30
shouldn't be going into lower body fat
16:32
percentages because it's extremely
16:34
important for our overall hormonal
16:36
Health it's important for men too but
16:39
they can get to a leader uh body fat
16:41
percentage without any you know issues
16:44
happening but for females like body fats
16:47
a a good range of body fat is important
16:51
for us for our overall health totally
16:55
it's still okay to go a little bit
16:56
leaner from time to time but just be
16:58
aware that that's not going to be all
17:00
the time because then if it's long term
17:02
like then it's going to be bad for you
17:03
health-wise yes and I like to think that
17:06
even though sure we're chasing physical
17:08
goals and performance and all that we're
17:10
still trying to do it in a healthy way
17:11
yes you know yeah and in the long term
17:15
like that's really what matters
17:19
all right
17:20
third question
17:22
do you feel like carbs I think cycling
17:24
is more beneficial to eating the same
17:26
amount of macros each day
17:29
so carb cycling is essentially you have
17:32
higher carbs on some days lower carbs on
17:35
other days
17:36
um no it is not more beneficial it can
17:42
be a tool used
17:45
do I think that
17:48
so for let me back pedal there
17:51
sometimes you see athletes
17:55
doing this like I've noticed that in the
17:57
past
17:59
um athletes are like really people who
18:02
are
18:03
you know training multiple hours a day
18:06
et cetera they kind of got into this and
18:08
I I'm not really sure why
18:11
um but it can actually hinder
18:13
performance and Recovery
18:15
do you have to think about it so you
18:18
have a normal day okay of carbohydrates
18:21
then you lower it on your rest day now
18:24
you're not getting potentially not
18:27
getting enough uh carbohydrates into
18:30
um recover from the previous training
18:34
session and then again now you're low
18:36
going into the next training session so
18:40
the next day so it can impact that
18:44
for like the Gen Pop I don't think this
18:47
is necessary at all and it kind of over
18:51
complicates things again like we want to
18:53
keep things as simple as possible why
18:55
not just keep things the same across the
18:56
board and have a higher carb intake each
18:59
day like yeah you know
19:02
um
19:06
to me there's no real benefit to it
19:11
um
19:12
I was gonna
19:14
say that I have done like calorie
19:16
cycling with some clients
19:19
um based on like scheduling sometimes it
19:22
can be helpful for someone to like lower
19:24
their calories some days or increase
19:26
them on the weekend you know just to
19:29
have more flexibility like I've done
19:31
that but not necessarily doing this carb
19:34
cycling I just like to keep things
19:36
simple
19:36
yeah
19:38
it just makes it more difficult to stick
19:40
to and uh guess what happened with the
19:43
few clients who I tried carb cycling
19:45
with
19:47
what happened and managed to stick to it
19:49
for a week yeah so like in both cases
19:52
actually only two people they they were
19:54
like I kind of want to try it out that's
19:56
okay cool why do you want to try it out
19:57
I just want to try something
19:59
fair enough okay cool let's do it let's
20:02
see how it goes
20:04
didn't last for a week
20:06
um so give it another week and I was
20:08
like you know what let's make me not do
20:09
it it's okay you know maybe we try it
20:12
maybe it could have worked maybe it
20:14
could have been a great way to stay on
20:15
track in this case that just didn't work
20:18
like that and that's okay I think
20:21
we need to also address whether we are
20:23
in a deficit or at maintenance
20:27
um personally I don't see the point at
20:29
maintenance at all I could see it in a
20:32
deficit if it's simply and this is like
20:35
you know training aside like this would
20:38
be if it's simply to have more over the
20:40
weekends right
20:41
and to allow for like a Friday Saturday
20:44
a little bit more at maintenance and
20:46
during a week you go lower yep oh
20:49
another tool you can use this for
20:53
um is females during their cycle
20:57
um so say you're a person that tends to
21:00
like fats hot more and you're you're
21:02
eating more higher fats and like lower
21:05
moderate carbohydrate but around your
21:07
cycle you tend to Crave carbohydrates a
21:10
little bit more you could then increase
21:14
carbohydrates that through that period
21:17
of time just to help you
21:19
um you know with those Cravings or that
21:21
extra hunger that's another good tool
21:24
where you could potentially use carb
21:27
cycling
21:28
good point
21:30
if you can stick to it all right right
21:33
but yeah it can be great actually to do
21:36
it that way
21:39
next question
21:41
what's a proper home workout schedule
21:44
check out Ka training
21:46
no um
21:48
not like actually like get a program you
21:50
know like let me just tell you right off
21:52
the bat
21:53
um
21:53
a couple things we need to like consider
21:55
when we're looking at a proper home
21:58
workout schedule
22:00
first of all I think it's important that
22:02
you do what you enjoy right
22:05
um we can always talk about like how you
22:07
know resistance training is the best for
22:09
body conversation which it is
22:11
and you know maybe CrossFit is great for
22:13
performance and running is great if you
22:15
want to build your endurance and all
22:17
that but as long as you do something
22:20
that you actually enjoy you're probably
22:21
going to be sticking to it a little bit
22:23
longer right
22:25
um because I had someone a client of
22:27
mine a while ago
22:29
and she just really hated training like
22:31
she she didn't want to go to the gym she
22:33
hated everything with weights
22:35
we talked about the benefits it can have
22:37
and also for body composition and all
22:39
that she simply didn't want to do it so
22:41
I was like okay cool fair enough let's
22:43
figure something else out that you enjoy
22:45
and she ended up doing some cycling and
22:48
some other things like jump ropes and
22:50
stuff so I was like okay cool like we
22:52
still got you to exercise because you
22:53
now found something that you actually
22:55
like so I'll put that you know as
22:57
priority number one
22:58
the proper homework a schedule would
23:00
probably be somewhere around three to
23:02
five times a week
23:04
this mostly depends on the person
23:06
but I think when you're working out from
23:08
home you know depending on the equipment
23:10
that you have that could be a good rate
23:12
now what we want to do in terms of a
23:15
split could be full body if you do like
23:17
three times a week I'd say just do
23:19
something full body
23:21
um you might want to break it up a
23:22
little bit more and if it turns into
23:24
like four to five times
23:26
but once again it's really going to
23:27
depend on what you have we have
23:29
dumbbells we have a barbell maybe you
23:31
have a pull-up bracket do you have
23:33
kettlebells like you want a jump rope
23:35
like there's so many things that I
23:38
unfortunately can't answer in this
23:39
podcast you know
23:41
but either way
23:43
um preferably with weights you know if
23:45
you do enjoy doing that you know if
23:47
you're open to trying it out a lot of
23:49
people are doing this for body
23:50
composition goals
23:51
which does require weights if we want
23:54
kind of like Optimal results
23:57
ultimately
23:59
I'm gonna still push you to go to the
24:00
gym though and I've done this with a few
24:02
people like you know
24:04
every every other check-in or so I kind
24:06
of like mention it like I plan to see
24:08
you know like
24:10
I talk about like how you know how the
24:12
program would be if you would go to the
24:13
gym or when you go to the gym I still
24:16
try to like plant that seed because I do
24:18
think and of course it's a personal you
24:20
know choice
24:21
but if we eventually want to
24:24
graduate you know and start to do
24:27
different stuff more advanced stuff
24:30
get better results then it's probably a
24:32
good idea unless you can afford like a
24:34
home gym you know to actually go to a
24:37
gym and it doesn't cost that much
24:39
a membership at a global gym
24:42
but I do know that for a lot of people
24:44
it is a insecurity
24:47
and it is scary I remember that like 10
24:50
years ago like
24:52
being you know pretty heavy and I say
24:55
overweight yeah I was overweight
24:57
and going to the gym and I remember like
25:00
the exact moment like walking in and
25:02
being like [ __ ] I don't you know I hope
25:04
no one's like watching me you know and
25:06
that's scary but a lot of people at the
25:09
gym
25:10
I'm probably thinking same thing you
25:11
know
25:12
they either just focus on their on
25:14
themselves anyway
25:16
or they're kind of thinking the same
25:17
thing like oh [ __ ] I don't hope like no
25:19
one watches me squat like weird or
25:21
something you know everyone's had a day
25:23
one
25:24
you have to keep that in mind so if it's
25:26
an security thing
25:28
I'm still going to challenge you once
25:30
again I'm going to say go to the gym
25:34
it's an environment change too which can
25:37
help
25:39
um and
25:41
I find like I have like like I train
25:43
here most of the time because I do have
25:46
everything pretty much that I need but I
25:49
will still go to the gym because it's
25:51
you're changing your environment and I
25:54
get like a boost of energy when I'm at
25:57
the gym
25:58
um just from other people's energy and
26:00
and being social yeah so it's a nice
26:04
change of scenery right that I think
26:06
it's important too to kind of get out of
26:08
the door and honestly I wish I had a
26:10
home gym
26:11
but I think I'd still do the same thing
26:12
too like actually get out and even if
26:15
it's just for the walk to the gym and
26:17
back like right that's already one way
26:19
for me to get my steps in but also get
26:20
some fresh air but the reason I was
26:23
laughing just now was
26:24
before this podcast I was I was on
26:26
Instagram and there's this page and like
26:28
every video this dude is like going
26:29
through the [ __ ] gym goes to the
26:30
[ __ ] gym
26:34
I was just laughing like not because of
26:35
you know that it's scary I just wanted
26:37
to clarify that yeah but uh
26:40
no I think like if it is an insecurity
26:43
thing
26:45
are you okay with getting uncomfortable
26:46
and go anyway
26:47
if you're just starting out don't
26:50
overthink it just get moving but try to
26:52
get a program preferably something that
26:54
includes like Progressive overload where
26:56
you either progress in you know heavier
26:58
weights or reps or whatever
27:01
if you want to check out Christine's app
27:03
I'll link it in the show notes as well
27:05
but uh try to follow a program and try
27:08
not to like
27:10
do super random stuff and different
27:12
stuff all the time and like in the
27:14
beginning maybe that's fine to kind of
27:16
like figure out what you like
27:18
but I think in actual program something
27:20
that has a structure is going to get you
27:22
better results no matter what you do
27:25
something I will I will add there
27:28
to curious about the gym
27:30
the first time you go just go and walk
27:32
on the tread like you don't have to do
27:34
anything just get a little bit more
27:37
comfortable with the environment
27:39
um and then if you are planning to do
27:42
some sort of program look up the videos
27:45
before practice the movements at home
27:47
get comfortable with the movement and
27:49
then that will help you be feel a little
27:51
bit more confident in the gym
27:53
and another one is bringing a friend
27:56
like go with a friend again you're
27:58
getting more comfortable with the
28:00
environment and you're with someone you
28:02
know so that's going to make you feel a
28:04
little bit more comfortable
28:06
helps a lot good point too like looking
28:09
looking at the movements before going to
28:11
the gym and also like pretty much every
28:13
gym like probably comes with like a
28:15
tryout session so ask a personal trainer
28:17
you know you get at least one free
28:20
session where they can show you how the
28:21
movements work how the machines work and
28:23
all that
28:25
highly recommend it if you don't know
28:26
what you're doing like just ask someone
28:28
because they have to let you why they're
28:29
there you know
28:31
but like I said I do know that it can be
28:33
scary for sure yeah
28:35
yeah
28:36
all right I think we uh covered quite a
28:39
bit we talked about staying full between
28:41
meals we talked about the realistic fat
28:43
percentages we talked about carb cycling
28:46
and a proper home workout schedule
28:49
thank you guys for submitting questions
28:51
I think it really helps us kind of
28:53
address what you want to learn about and
28:54
uh like I said I just really like this
28:56
format and yeah let's do it again thanks
29:00
for listening guys
29:01
all right see you next time