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