Hey, Athletes! Do you want to lose weight but still keep lean muscle mass? This week’s podcast we talk about fat loss and how fast you should actually lose it! Â
Episode 66 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, we have most of our coaches on the podcast. They give us their updates and announcements and then go over the study.Â The study is over fat loss and how fast should you actually do it. The crew goes over the data and then dives into this weekâ€™s topic: John Maxwellâ€™s The 21 Irrefutable Laws of Leadership. Each coach gives their favorite laws and talks about what it takes to make a good leader.Â
This weekâ€™s Meet Yourself Saturday workout is Fat and Sugar. It’s a doozy so be prepared to meet yourself!Â
If you havenâ€™t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 48-MINUTE EPISODE WE DISCUSS:
- Fat and Sugar
- The 21 Irrefutable Laws of LeadershipÂ
- Kyleâ€™s New Workspace
- Fat Loss
- What Makes a Good LeaderÂ
- How Fast Should You Lose Weight
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:Â
Study of the WeekÂ
- Effects of gradual weight loss v. rapid weight loss on body composition and RMR: a systematic review and meta-analysis
- Metabolic adaptation: Here to stay?
- Persistent metabolic adaptation 6 years after “The Biggest Loser” competition
- Effects of gradual weight loss v. rapid weight loss on body composition and RMR: a systematic review and meta-analysis
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Fat loss Speed
[00:00:00] Jerred Moon: [00:00:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with most of the crew only Marco is not here. So we have Joe Courtney, Ashley Hicks couch from Andy VD. How’s everyone doing
[00:00:16] great, Joe, we’re all dying to hear your updates from the future. So let’s just get right to it.Â
[00:00:21] Joe Courtney: [00:00:21] I don’t think I have anything. That’sÂ
[00:00:22] Jerred Moon: [00:00:22] tell us what’s the, what the future’s like. I thoughtÂ
[00:00:26] Joe Courtney: [00:00:26] heÂ
[00:00:26] Jerred Moon: [00:00:26] is coming. Future is hot.Â
[00:00:28] Joe Courtney: [00:00:28] The opposite of winter is coming. but I am back in the gym back to doing as of today, the first three days and strength.
[00:00:38] So that feels good. And I posted a picture on my story. That was the first time that a Barbara touched my back in many months and I left the bruise. So I bruise like a peach because it’s just not used to barbell touching it. But it feels good. I was surprised that I wasn’t very sore after the squad day, but I also I’m like 90, [00:01:00] 95% able to complete all workouts and notes.
[00:01:02] All gym. There’s a barbell, but not a rent. SoÂ
[00:01:05] Jerred Moon: [00:01:05] I had a wreck. Wow.Â
[00:01:10] VD: [00:01:10] Every squat starts with a cleanÂ
[00:01:12] Jerred Moon: [00:01:12] yup. True one man. One BarbeauÂ
[00:01:15] Joe Courtney: [00:01:15] cleaning and putting the bow, the weight on my back. So that was like the, a limiting factor. Weight wise. But, I just added a wrap and added a second onto theÂ
[00:01:23] Jerred Moon: [00:01:23] tempo. I don’t remember who it was, but he used to trash cans as a squat rack.
[00:01:30]so I’m just saying you can get creative. I think it was like one of our first couple of athlete interviews that he had a barbell and some weights. And you, he had two trash cans that he used as his squat stance.Â
[00:01:42] Joe Courtney: [00:01:42] I don’t know how the hotel personnel are going to feel about me, either dragging trash cans or somethingÂ
[00:01:46] Jerred Moon: [00:01:46] know.
[00:01:48] Joe Courtney: [00:01:48] Well, no, they do in low cause there’s actually a somebody that signed you in, when you go in, it’s like a legit gym,Â
[00:01:54] Jerred Moon: [00:01:54] like a fancyÂ
[00:01:54] Joe Courtney: [00:01:54] hotel. It’s a very fancy hotel. It’s basically like a resort just sayingÂ
[00:01:58] Kyle Shrum: [00:01:58] not fancy enough for a squat [00:02:00] rack though.Â
[00:02:01] Joe Courtney: [00:02:01] Not fancy enough for squat, right? That’s okay. The females gym, because this one is segregated.
[00:02:05] Gym females, gym doesn’t even have a barbell. So this doesn’t get to use a barbell.Â
[00:02:10] Jerred Moon: [00:02:10] Yeah. Jim is segregated.Â
[00:02:12] Joe Courtney: [00:02:12] It is like completely around the corner on the other side. So like, listen, I can’t work out together.Â
[00:02:17] Jerred Moon: [00:02:17] So the future is segregated.Â
[00:02:20] Joe Courtney: [00:02:20] The future is segregated,Â
[00:02:21] Jerred Moon: [00:02:21] the future discriminates.Â
[00:02:22] Joe Courtney: [00:02:22] And it’s nice. I mean, it’s different.
[00:02:26] VD: [00:02:26] It’s like a mom.Â
[00:02:27] Jerred Moon: [00:02:27] Did you say it’s nice? I mean different?Â
[00:02:30] Joe Courtney: [00:02:30] No, I didn’t say that. I don’t know what you’re talking about. I do pretty much have the place to myself. There’s like two old guys that come in and get on the, the ellipticals and they just kind of talk and I just do thingsÂ
[00:02:41] Kyle Shrum: [00:02:41] well, women aren’t supposed to do strength training,Â
[00:02:42] Joe Courtney: [00:02:42] right?
[00:02:43] No, they’reÂ
[00:02:44] Jerred Moon: [00:02:44] not.Â
[00:02:45] VD: [00:02:45] You’reÂ
[00:02:45] Jerred Moon: [00:02:45] going to be fought. Yeah. How do I boot off the call? Kyle here?Â
[00:02:51] Joe Courtney: [00:02:51] we are house hunting now, too. Or unless you want to keep talking about my gym and no, dude,Â
[00:02:55] Jerred Moon: [00:02:55] I’m your updates or your updates.Â
[00:02:57] Joe Courtney: [00:02:57] Yeah. I started house hunting going [00:03:00] through all that stuff. It’s pretty fun. Pretty exciting.
[00:03:02] Seems of cool places, seams and weird places, but we have a couple of weeks to do it. And so we’re just enjoying that. And cooking and nutrition is kind of a struggle because the hotel, we have kitchen in our hotel, but it’s like one pot, one pan. They give you knives, but no cutting board. So I’m using like a piece of cardboard thing cover as my cutting board.
[00:03:26] Jerred Moon: [00:03:26] why don’t you just do the kitchen surface? BecauseÂ
[00:03:30] Joe Courtney: [00:03:30] that’s terrible for knives and kitchen surfaces. You know what? Let’s let the people who actually talk chairmanÂ
[00:03:36] VD: [00:03:36] you mean who actually cook?Â
[00:03:38] Joe Courtney: [00:03:38] Yeah. Yeah. I would actually cook for that. yeah, but cardboardÂ
[00:03:43] Jerred Moon: [00:03:43] isÂ
[00:03:43] Kyle Shrum: [00:03:43] bad on knives too though. Isn’t it?Â
[00:03:45] Joe Courtney: [00:03:45] At least cushions it.
[00:03:46] And so this isn’t like actual, like traditional carpet that you’re thinking of. It’s like they they’re by writing and cardboard. It’s it’s special. Uni it’s like a, what they do for their aluminum containers, but there’s [00:04:00] like, they’re like metal on one side and then it’s like, so does it, they don’t actually like cut into it.
[00:04:07] VD: [00:04:07] And why does this chicken tastes like paper?Â
[00:04:09] Joe Courtney: [00:04:09] Yeah. Right. Fiber. yeah, that’s my bigÂ
[00:04:14] Jerred Moon: [00:04:14] updates. Love it. Ashley. How’s life.Â
[00:04:19] Ashley Hicks: [00:04:19] Life is good. It’s actually going to get cool in the future here. So you, you lied about the heat. It’s, there’s a cool front coming this way and it’s going to be like 54 tomorrow. So I’m super excited about that in the morning.
[00:04:32] Jerred Moon: [00:04:32] Okay. So we got at first, cause that’s my today it’s 50 degrees outside right now. Awesome.Â
[00:04:39] Ashley Hicks: [00:04:39] Well, it doesn’t get to be 50 degrees in Florida quite ever. So I’m very excitedÂ
[00:04:43] Jerred Moon: [00:04:43] about that. Yeah, it’s true.Â
[00:04:45] Ashley Hicks: [00:04:45] My windows will be open. Yeah. So I got new running shoes and I love them. Apparently they give me wings and according to the pace master Joe, I need to work on my pacing as of today’s harder to kill workout.
[00:04:57] So that’s, that’s my [00:05:00] update.Â
[00:05:01] Joe Courtney: [00:05:01] I have a really funny, absurd related story. I’m going to kind of dime somebody out, but. I won’t do them by name somebody in my family long time ago. God, you remember the shoes called PF flyers?Â
[00:05:17] Jerred Moon: [00:05:17] Yeah.Â
[00:05:18] Joe Courtney: [00:05:18] Well jumping on their bed with them, thinking that it could make them, you know, float, fly something and they jumped off their bed and like broke their arm or something.
[00:05:27] Jerred Moon: [00:05:27] This is pretty commonÂ
[00:05:31] Ashley Hicks: [00:05:31] jumping on the bed with shoes on and breaking your arm is common.Â
[00:05:34] Jerred Moon: [00:05:34] I mean, if you’re going to jump on the, I’m on theÂ
[00:05:36] Joe Courtney: [00:05:36] bed of life to the fullest to PF flyers, don’t make you fly. You don’tÂ
[00:05:40] VD: [00:05:40] give you wings to fly. You gotta break some bones.Â
[00:05:42] Joe Courtney: [00:05:42] Only red bull does.
[00:05:46] Jerred Moon: [00:05:46] All right. Was that everything actually?Â
[00:05:48] Ashley Hicks: [00:05:48] That’s pretty much it.Â
[00:05:49] Jerred Moon: [00:05:49] All right. Cool. Kyle, how are you doing?Â
[00:05:53] Kyle Shrum: [00:05:53] Finally back also big update. I feel like I need a drum roll, new [00:06:00] office spaceÂ
[00:06:01] Jerred Moon: [00:06:01] hereÂ
[00:06:02] Kyle Shrum: [00:06:02] at the house.Â
[00:06:03] Jerred Moon: [00:06:03] You haveÂ
[00:06:04] Kyle Shrum: [00:06:04] an official place for everything. I haven’t shown you guys either. Cause I’ve been saving it for the, okay.
[00:06:09] Joe Courtney: [00:06:09] So that’s why we can’t see your squat rec,Â
[00:06:11] Kyle Shrum: [00:06:11] right?Â
[00:06:12] Joe Courtney: [00:06:12] Where you inside of your squat rack.Â
[00:06:14] Jerred Moon: [00:06:14] Just so everyone knows, like listening to the podcast. We basically try not to talk to each other for a week. And anytime someone starts sharing some sort of detail about their life, everyone on Slack is like, shut the hell up, save for your podcast.
[00:06:28] So you guys listening get just as much of an update on everyone’s life as we do as a team, because the podcast has worked us into some sort of backwards. Don’t talk about anything personal until we’re recording it. but yeah, so now he has, he has a surprise. He’s going to share on the podcast,Â
[00:06:44] Kyle Shrum: [00:06:44] I’ve got a brand new desk.
[00:06:46] L shaped standing slash sitting desk. It’s motorized. I have it programmed where I can hit a button and it stands up for me.Â
[00:06:54] Jerred Moon: [00:06:54] I can hit geniuses now.Â
[00:06:57]Kyle Shrum: [00:06:57] I don’t remember it’s in my Amazon [00:07:00] orders. I can share it with you later, but, so that’s really cool. I have an official office chair.Â
[00:07:07] Jerred Moon: [00:07:07] Does it go up high enough and low enough?
[00:07:09] So you can have a standing desk height, but a really high chair, just in case you want to sit high.Â
[00:07:14] Kyle Shrum: [00:07:14] I haven’t tested that. So that might be, that might be setting number three, setting number three is not used yet. So yeah,Â
[00:07:20] Joe Courtney: [00:07:20] all you have to do is make a platform like VDS. A blink down platform, just put some plates and some dumbbells and some two by fours and put your chair on top of that.
[00:07:29] Jerred Moon: [00:07:29] See then whenÂ
[00:07:31] Kyle Shrum: [00:07:31] we get back into what I was doing earlier, which was a piece of plywood, Oman, squat stands over here on the rack. So I like having the button where it just does it for it.Â
[00:07:40] Jerred Moon: [00:07:40] I use my reverse hyper as a desk for like eight months. Yeah.Â
[00:07:45] Ashley Hicks: [00:07:45] I mean it’s big enough.Â
[00:07:46] Jerred Moon: [00:07:46] Yeah. It’s massive. It’sÂ
[00:07:48] VD: [00:07:48] very expensive desk.
[00:07:50] Jerred Moon: [00:07:50] Yeah.Â
[00:07:52] Kyle Shrum: [00:07:52] Anyway, good stuff. Official office space. It feels really good. I got my gym bag. I don’t have a whole bunch of stuff sitting in my gym.Â
[00:08:02] [00:08:00] Joe Courtney: [00:08:02] Do you have a red stapler?Â
[00:08:05] Kyle Shrum: [00:08:05] I don’t have a stapler.Â
[00:08:06] Jerred Moon: [00:08:06] I don’t really.Â
[00:08:09] Joe Courtney: [00:08:09] Yeah, somebody got it.Â
[00:08:11] Jerred Moon: [00:08:11] Yeah, I got it too. I just don’t like to admit when I do get pop culture references, but that’s not really pop culture anymore.
[00:08:18] Kyle Shrum: [00:08:18] I didn’t get that one. So that one went over my head. Okay. Anyway. Cool. Official office stuff.Â
[00:08:25] Jerred Moon: [00:08:25] Awesome. FIDIÂ
[00:08:27] VD: [00:08:27] good morning. No real updates for me. yeah. Evening Jill, no real days for me just, training. but the biggest thing I guess I have is this week I started the flying phase of training. So I may miss next week’s podcast, but, I will do my best to be there.
[00:08:45]but super excited to do that. And it is actually cold here, just like in Dallas. So it was 42 degrees this morning. I still got some cold weatherÂ
[00:08:53] Jerred Moon: [00:08:53] emergency lanes. Yeah,Â
[00:08:56] VD: [00:08:56] so that was pretty nice. It kind of sucks training in the heat, [00:09:00] butÂ
[00:09:00] Jerred Moon: [00:09:00] yeah,Â
[00:09:02] VD: [00:09:02] two very simple, nice, neat updates.Â
[00:09:05] Jerred Moon: [00:09:05] All right. That leaves me. I don’t have a lot of updates either.
[00:09:10]I was going to update my mile time because the previous podcast I’d only done my back squat. So I’m going for this 500 pound back squat. Five minute mile. And I did a five 45, which was a one second slower than VD. And I’m very were updates then. Okay, well, let’s go back to you and then we can come back to me.
[00:09:35] VD: [00:09:35] Well, I’m just kidding. Go for it.Â
[00:09:37] Jerred Moon: [00:09:37] So anyway, normally if I have a goal, like you just, you just dangle the carrot right in front of me. You were like, I ran a five 44 good luck. And I’m like, all right, well, that’s going to be. Beat. And so I went into it and I was looking at my Garmin pacing and everything.
[00:09:56] And I decided just to kind of go all out at last 200. And I stopped looking at my [00:10:00] watch. And that was the biggest mistake of my life, because if I would have continued to watch, look at my watch, I would have ran just that much faster to beat VD by one second or at least time. But I decided to stop looking at my watch and just go faster and it costs me the win.
[00:10:17] So VD. You can officially run a mile faster than me asterisks currently until next week, thisÂ
[00:10:25] VD: [00:10:25] cycle.Â
[00:10:26]Jerred Moon: [00:10:26] so yeah, that was five 45 as my starting point and 410 pound back squat officially for now. Let’s just see what happens. And that’s my only update. I also had a, a Garmin malfunction. I finally got to experience the crappiness of the, the risks.
[00:10:42] Monitor. So Joe and Marco are Garmin users and they confirmed that if you’re not actually like doing an activity, like if you’re like on a bike ERG or strength training, it’s a little bit more erratic. And I did, at the end of that week, I did like a recovery zone two, and then I’d go up into zone three for a minute.
[00:11:00] [00:11:00] Like just this wave workout. And towards the end, it just got like stupid. Readings like 63, 70 beats per minute when I’m peddling very hard and then, you know, really high reading. So I experienced that. So I will give a strike for garment in that I do have a chest strap. I just wasn’t using it. I guess I will start using that more frequently, but on runs, it seems perfectly accurate, but when you’re not moving some, for some reason, it doesn’t work very well.
[00:11:29] So that’s my update on. Garment and mild time. That’s all I have a fee. Do we need to go back to your updates?Â
[00:11:35] VD: [00:11:35] I think we need to talk about your play jump.Â
[00:11:38] Jerred Moon: [00:11:38] Yeah. What do you want to know?Â
[00:11:42] VD: [00:11:42] I want wanna, I want to just make it clear that I had the record for like two hours on this thing. And Derek came in with his PF flyers and beat me by like an ancient three cores.
[00:11:54] Jerred Moon: [00:11:54] Yeah. So I think I should have never thrown down the gauntlet in the first place there on the hopeless. [00:12:00] Cause you were like, you’re good at 12, because you’re so much further than the competitor standard of nine inches that you were just like, all right, I’m good. I should’ve been like, wow, that’s impressive.
[00:12:08] Good job. And then,Â
[00:12:11] VD: [00:12:11] and then you said 15 inches and I was like, no,Â
[00:12:15] Jerred Moon: [00:12:15] you and you’ve thought 18 and whatever it was like, Untouchable.Â
[00:12:19] VD: [00:12:19] No, no. Be clear to clear 18 in, in like three quarters or whatever it was. I was just like, ah, this is good enough. I don’t care anymore. I’ve been play jumping for like 35 minutes and I’m just done.
[00:12:33] Jerred Moon: [00:12:33] You know, what’s funny about that is the only two tests I did one day of the week. It was a plate jump in broad jump. I just saved those for a specific day. And I think I trained for 70 minutes. Yeah. Two jumping tests.Â
[00:12:47] VD: [00:12:47] Yeah, because of you, like,Â
[00:12:50] Jerred Moon: [00:12:50] I should have been able to execute that in like 10 minutes, but like I kept, like, I didn’t know what you jumped, so I just kept jumping,Â
[00:12:56] VD: [00:12:56] 70 minutesÂ
[00:12:57] Jerred Moon: [00:12:57] anyway.
[00:12:58] Yeah. I jumped for way too long. [00:13:00] So, and now we’ve probably talked about jumping for way too long.Â
[00:13:02] Ashley Hicks: [00:13:02] Yes. I had four inches and I was like,Â
[00:13:04] Jerred Moon: [00:13:04] okay, I’m good. Bye.Â
[00:13:06] Kyle Shrum: [00:13:06] Yeah. Those of us who are human beings, you know, that is untouchable.Â
[00:13:11] VD: [00:13:11] It just depends on where you measure from. She didn’t jump high enough measure from a different placeÂ
[00:13:17] Jerred Moon: [00:13:17] at an angle.
[00:13:19] VD: [00:13:19] at an angle downhill.Â
[00:13:21] Jerred Moon: [00:13:21] Yeah. All right. Let’s get into the study. it is. Systematic review and meta analysis. So that’s important to know right off the bat. The name of the study is effects of gradual weight loss versus rapid weight loss on body composition and RMR, what they were looking at.
[00:13:39] Again, these reviews they are looking at. A lot of different study, a lot of different participants. So they study studies a to try and come to some sort of conclusion. So everybody’s ears should perk up when you hear that, because these are a little bit more, robust typically then like a study of seven individuals, two that came to conclusion all in all.
[00:14:00] [00:13:59] This was seven studies. They looked at. They had 167 participants who, met the criteria, you of slower weight loss and 194 who met the criteria of faster and more rapid weight loss. The range was quite, quite ridiculous. The age range, it was 18 to 70 years old. everyone’s BMI. It was either overweight or obese.
[00:14:23] There could be no exercise component in this. So it all had to be like diet related. And lastly, Ashley 75% females, were studied. I don’t know. I don’t think that was intentional. I just think that’s what came up. so anyway, we are talking gradual versus rapid weight loss, which one is, is good or bad.
[00:14:44]I guess I could just kind of start with the conclusion, get that out of the way. And then we can talk about any of the details, but. Ultimately, they found that gradual had a greater reduction in fat mass, a greater reduction in body fat percentage and preserved, RMR over [00:15:00] rapid weight loss. and gradual was less than or equal to 0.5% of your body weight per week.
[00:15:05] And rapid was one to 1.5% of your body, weight per week. And that is all I have to say for now, but you guys have.
[00:15:20] Ashley Hicks: [00:15:20] So, I guess I’ll start by saying that the, after you hear the conclusion for the faster weight loss, it seemed to me and correct me if I’m wrong, but after reading this, it looked like they just basically put the faster weight loss people on it, just a higher caloric deficit. Is that correct? Yeah, do they?
[00:15:42] So for me, all I kept thinking was how hungry were these people? Like, I, I was wondering like, where are they getting enough of the food that they actually needed? You know? Or were these people just kind of starving the entire time? And [00:16:00] they, that’s how they lost weight faster, which to me is not. Right. You should, you know, when you’re trying to lose weight.
[00:16:08] Yes. You can put yourself in a little bit of a caloric deficit, but just not to that extreme. And then in my personal opinion, I think the slower weight loss it’s better because you’re going to hopefully. Use these habits and use them later on and continue on. Like, this should be something that is a lifetime thing, not something that is, I want to lose 25 pounds right now.
[00:16:38] And I understand that a lot of people want to see fast results. I mean, that’s just the American culture, right? We want it. We want things right now and we want to do it, you know, the easy button, easy way. but. I think that the slower gradual weight loss is, I mean, it showed on the charts. Exactly what you’re talking about.
[00:16:56] Like the resting metabolic rate was better. Like it’s just [00:17:00] better for your body in general. So that’s what I took away from this.
[00:17:11] VD: [00:17:11] Yeah. And so I think on this one too, like, when we, when we say short term weight loss intervention, we’re talking anywhere from five. To 12 weeks. And then for the, the longs slow intervention, we’re talking nine to 36 weeks. So in GGA terms, we’ll talk in one cycle versus three cycles. Right? So if you’re, if you’re trying to lose weight in one cycle, that you can see how that will be a very aggressive diet plan.
[00:17:36] And because they’re not working out, there’s a lot of. Other side effects that come along with that. So like we talked about in a previous podcast, I think two weeks ago, if you’re not strength training, you’re probably losing some muscle mass in there. So if you’re going to be this aggressive, you need to be weight training as well.
[00:17:54] Which means if you’re not, you should probably take the path of slow [00:18:00] and do this over 36 weeks I E three cycles and really kind of limit how much fat free mass you’re losing. And it talks about that in the study here as well. in addition to possible metabolic damage, if you, get too aggressive early on.
[00:18:19] So we gotta realize that like, when they were. Talking about these subjects, these, you know, 300 or so subjects that they were reviewing, these are not in shape people. These were overweight or obese people. So they probably don’t have good nutrition habits from the start. And so when you’re really aggressive in the beginning, that’s what they’re going to learn.
[00:18:40] First. It’s called recency when you’re learning. And so the recency of. This type of aggressive intervention is going to teach them bad habits. And so that could be a possible reason why they were not successful in the longterm after the intervention. So just something to be aware of [00:19:00] something I want to put out there as far as what we’re talking about, when we say fast and slow.
[00:19:04] Jerred Moon: [00:19:04] Yeah, and something on the one more thing I kind of missed in the end, the results. So gradual had greater reduction in fat mass, greater reduction reduction in body fat percentages and preserve RMR better. But then there was no second different difference in body measurements. So waist to hip ratio, all these things.
[00:19:23] So yeah, the measurements weren’t different between. People, but that in measurements is something that people care a lot about fitting into your clothes differently and everything. So, we had a conversation before the podcast about the, the human element to all this, me and, VD. We kind of like, you know, because we, we were going back and forth on like, they’re, you know, VD, you were saying that there is some factor of.
[00:19:49] Wanting that quicker reduction, maybe helping people stick to something, you know, especially people who aren’t trained, who don’t, you know, it’s hard for the anyone who’s severely obese to [00:20:00] connect this really longterm mindset. If they have really poor habits to, to success. so I definitely see the argument for wanting to lose weight quicker.
[00:20:08] Like my, my dad just lost. I don’t even know how much weight it is. It was an incredible amount. I’m like, it’s gotta be close to like a hundred pounds or something. And he did it through an aggressive juice, fast, like super aggressive juice, fast for like 45 days or something. You know, he barely, he was barely eating any calories.
[00:20:27] He’s done this one other time though. And he. Gained it all back, you know, and this time he’s doing pretty well because he has a really solid, and this is what I talk to him about over and over again, I was like, Yeah, this is great. You’re losing absurd amounts of weight. Awesome. But like, we need to talk about your plan app, cause you can’t just be on a juice fast forever.
[00:20:49] And he has a pretty decent plan. He’s doing a good job now. So I think that that has to be factored in if you want to go this rapid weight loss, but I think the missing piece of this in something that’s not covered in the study, what [00:21:00] is the deal with this RMR? Like why does it, why is preservation of your RMR a good thing when you lose weight slowly?
[00:21:06] And that’s because you, you’re kind of jacking up your, your metabolic system. If you lose weight really fast, your RMR, isn’t going to, isn’t going to catch up. It’s going to slow down. And so when it slows down, you’re not burning as much weight in our Mark and account for. You know, 70% of your total calories you burn in a day.
[00:21:28] So if it’s not burning as many calories as it should. Cause you think about exercise. Emily and I had a conversation about this this week. Like if you want to gain or lose weight, nutrition is the lever that you pull, but exercise, it might, it helps your body function. There are a lot of great benefits to it, especially performance-based like what we’re doing, but if you think about it, any given training session, maybe you burn 300, 400 calories.
[00:21:50] Like that is not enough of a, of a caloric deficit from our burn to make you start losing significant amounts of weight. It has to be a nutrition level. That’s [00:22:00] pulled to start losing, losing weight when you exercise. So this RMR is super important. Super important. So if your RMR gets jacked up or does your metabolism jacked up because you lost weight so fast, that’s why you yo-yo back so quickly.
[00:22:15] And I think that’s the biggest point that needs to be seen here is if you want longterm results, you need to go at it slow. Then we also talked about before the podcast that doesn’t sell, right? It’s like, Hey, you need to try really hard for a very long time. The results will be very minimal. But it’s going to be better for you.
[00:22:34] It’s like getting a four year old to eat vegetables or getting garage gym athletes to do zone two. It’s very hard. You have to, you have to really, Make sure people know why before they’ll start to get bought in and actually do the thing. That’s really good for them. So that’sÂ
[00:22:48] VD: [00:22:48] kinda my, and for the non nerds out there, RMRS resting metabolic rate.
[00:22:51] That means like when you’re just sitting on your couch, doing whatever you do during the day, the rate at which your body metabolizes energy. So how many [00:23:00] calories you’re using just being alive. Right. And so that’s what RMR is. And, going back to the study a little bit here, the fat free mass is what.
[00:23:09] Generates that RMR. So the more muscle mass you have, the more, metabolically active, pieces of your body that you have, the more energy you’re going to burn. So it’s very, very important that your fat free mass level is. As high as you can get it because you’re going to burn more at rest just from having more lean mass.
[00:23:29] And so that’s one of the things that they talked about being on the fast weight loss, track is that your RMR is going to drop. So you’re going to burn fewer calories, with a lower fat free mass than you would. If you took a long, slower intervention process to, to losing that weight.Â
[00:23:47] Joe Courtney: [00:23:47] Yeah. With the, with the slow, they maintained more muscle mass.
[00:23:50] And also for those people who want to keep the muscle, keep their strength. the slow way is the better to go because of your resting metabolic rate and to kind of circle back from study, what two or three [00:24:00] weeks ago, when we talked about. Strength training with weight loss is that keeping the strength training with weight loss will also help keep that, maintain that muscle mass.
[00:24:08]another note that I wanted to point out on, on a, the lighter side is that this had a forest plot and VD educated us on how to read said forest plot. So we are all versed in the reading of forest plots. So you cannot, question are valid, valid reading of this, of this. I just wanted to put that out there that we know how to read a forest plot.
[00:24:29] Jerred Moon: [00:24:29] I just want to put it out there. That forest plots are easy to read.Â
[00:24:34] VD: [00:24:34] Yeah.Â
[00:24:36] Jerred Moon: [00:24:36] Hey, I mean, they really are. If you just look at one, so this is all in reference to who was it? Wilks and Kresser right on the road and park gas. He like, he demolished him cause he didn’t know how to read a forest plot, but I bet if you showed Kresser a forest plot and just gave him 60 seconds to try and figure it out, he have got it.
[00:24:57] You know, the fact that he had never seen one before [00:25:00] is a little weird to me, but I feel like there, and this is more like, how, like, why did Chris Kresser not know this? He should have just been like, yeah, dude, I know how to read a forest plot and then looked at it and be like, yeah, I can figure it out. So I think, I think he knows.
[00:25:15] I think he knew he just, it was a bad debate.Â
[00:25:18] Joe Courtney: [00:25:18] Yes, yes.Â
[00:25:19] Jerred Moon: [00:25:19] Yeah. He made a mistake. Yeah.Â
[00:25:22]Joe Courtney: [00:25:22] but the. Like the actual study. but they act with the other thing they found was that the fast group, the ones who were trying to lose it fast, they also had a reduction in testosterone and messing with hormones is something that is always really bad to do.
[00:25:37] If you do things that Jack with your own minds, cause that’s something that can have lasting effects, things that are hard to reverse and something that you actually don’t know. If it’s happening until you really get a test, or if you really feel severe, side effects from it. So I don’t like anything that Jackson hormones and if reducing testosterone is not a good one, because that’s also gonna help you either put on muscle or, burn [00:26:00] some fat as well.
[00:26:01] Ashley Hicks: [00:26:01] And that was sorry. That was all the way around, right, Joe, like that was females andÂ
[00:26:07] Jerred Moon: [00:26:07] males.Â
[00:26:08] Joe Courtney: [00:26:08] Yes. I don’t think they say get out and break out and go down to like the specific study that looked at that, but the females with a large majority of their groups that they took. SoÂ
[00:26:17] Ashley Hicks: [00:26:17] yeah, and being the estrogen, Dominic can also be a.
[00:26:21] Like we could talk about that for forever. Like it’s, it’s crazy. So yeah, hormonal imbalances and females are very common. And so if you’re going to do something to like, make it even worse, like that’s, that’s not what you want. It’s not what you’re going to go for. And in fact it actually might be to your detriment, even if you’re losing weight now.
[00:26:40] Jerred Moon: [00:26:40] Well, it’s interesting. If you look at the two, two studies we have covered recently on weight loss, is the. The hormonal thing, but just weight loss in general is bad. You know, it’s, it’s good to lose weight, but this catabolic process of losing weight seems to be bad for your body. Cause it [00:27:00] affects, your muscle protein synthesis, muscle protein breakdown, and all of these other hormonal factors being catabolic seems to be a negative thing for your body.
[00:27:12] All right. So moral of the story on weight loss, it’s better to do it slowly. If you want to be healthy, that’s all I got. Now, we’re going to cover a book. It was the book of the month that we announced nowhere and the points don’t mean anything. So, 21 I’veÂ
[00:27:33] Joe Courtney: [00:27:33] created on Instagram,Â
[00:27:37] Jerred Moon: [00:27:37] 21 laws of leadership by a Maxwell, John C.
[00:27:40] Maxwell, irrefutable laws of leadership. And we’re going to let Kyle go first. Cause we just skipped over him on the study and stole all of his points. So, Kyle, what do you have to say on this book?Â
[00:27:56] Kyle Shrum: [00:27:56] SoÂ
[00:27:57] Jerred Moon: [00:27:57] this was,Â
[00:27:58] Kyle Shrum: [00:27:58] this was different for me, which Britain [00:28:00] by a guy who, you know, was, was a pastor. And so it was a little bit, a little bit different for me coming from ministry as well.
[00:28:07] But the things that stuck out to me in the book or things that I remember from my time in ministry, So seven years of full time ministry and the things that stuck out to me, the laws that stuck out to me anyway, were the first one was the law of addition. And so he’s talking in there about the law of addition is all about, your goal as a leader, being adding to someone else.
[00:28:29] So adding value to someone else’s work or adding value to someone else’s life, instead of seeking to gain something from that person. And so. Always as a leader, looking at your people and saying, how can I add value to these people as their leader? And so that was something that, that, that really stuck out to me as well.
[00:28:48]but the other one was the law of connection. and so that’s exactly how it sounds like you need to have connections, strong, personal connections to the people that you’re leading. And to [00:29:00] me, these two kind of go hand in hand and, and that’s, that was my experience, in ministry as well was. the law of addition and the law of connection going hand in hand and, and the law, you can use the law of addition to make connections, right.
[00:29:12]of, of going and saying, how can I help you? How can I add to what you’re doing? How can I add to add value to your life, into your work? And that makes a connection with other people. I know, as, as followers, we all have people that we’re following and when the people that we’re following do that to us, you know, it makes us feel really good.
[00:29:30] And it makes us feel valued and it makes us feel important. So, those are things that stuck out to me, but that’s also, you know, that’s kind of the. Model of ministry leadership anyway, is, considering other people more important than yourself, you know, that’s a biblical principle. And so that’s just, I guess that’s kinda why it stuck out to me, but I’ve just all the people that I’ve known that are great leaders, all the people that I have followed that were great leaders, they did these two things.
[00:29:57]you know, they, they sought to add to other people [00:30:00] and they made sure that they had strong personal connections with the people that they were leading.
[00:30:08] Joe Courtney: [00:30:08] Ashley,Â
[00:30:10]Ashley Hicks: [00:30:10] law. So I really liked this book and I’ll just stick. I have three laws that I really loved. when we did my graduate student athlete interview and we talked about being a better human, one of my things was always learn. Like, don’t think that you learned everything. And so I loved law three cause it’s called law of the process.
[00:30:30] And he just talks about as a leader that you need to continue your learning. That you’re not just cause you’re kind of at the top as a leader, you didn’t learn everything there is to know. So, and I like his little quote he talks about, Like, what is a little thing that you could a positive thing to impact your life, your business, your employees, and then, you know, what is something that you could potentially stop doing that could have a big impact as well?
[00:30:57] So law is stuck out to me [00:31:00] as well as lost six, because it talks about the character of a person. and it talks about how trust. Trust and character go hand in hand. Right? So if you are authentic and you also just lead by, you know, how you live, that’s also a huge. I think a great quality in a leader.
[00:31:23]also just being transparent and kind of, you know, saying I struggle with this too, was, you know, and here’s how I can help you and whatnot. So just a person’s character is, Going to show you if they’re a good leader or not. And then lastly law, I think it’s 17. Yeah, 17. and the reason I love this is I’m a planner.
[00:31:43] I love to plan things out. and I have to do this in order to get things done. And he talks about you with this law that you. Basically make sure that you’re getting the important things done, that you’re not just kind of like a [00:32:00] chicken with your head cut off just going everywhere and not getting actual stuff done that you’re actually, you know, accomplishing the goals and the tasks that you need done, you know, whether it be in the workplace or in your life or whatnot.
[00:32:11] And that’s just something that I like to adhere to as well. You know, what are the important things that I have to get done today? So that way I can. Move on with whatever I have to move on tomorrow or whatnot. So those were the three laws that I really liked in this book.Â
[00:32:28] Joe Courtney: [00:32:28] I want to start first off by saying that this book is, if you interested in it, it’s really short.
[00:32:33] It’s only like three and a half hours on audible. And if you listen to at accelerated speed, you can knock that out. And you know, probably one day, if one to two days of community, if you do that, so it would be good to get. But the law that I, that I really liked, that I wrote down was the law of the inner circle.
[00:32:48] And I like this one, because it’s all about who you surround yourself with and how you, and, and how you, you’re not going to succeed on your own, but it’s going to be who’s around you. And [00:33:00] everybody has flaws. Everybody has strengths and somebody else is gonna, they have different strengths and different floats than you.
[00:33:04] So balancing. That out, having people balanced you out and either pushing you or throttling you or whatever it is to be in your inner circle, I think is really important because it’s also not, you you’re never going to do anything alone. So you’re going to need people that can either pick up your Slack or help you, your shortcomings or anything like that.
[00:33:23] And, you know, even like a six are completely different, but I think it’s, it’s all, you know, Flaws and flaws and strengths, all balance each other out, and also pulled out a quote that I think is kind of touches on Kyle’s part. And that was, he said that always touch a person’s heart before you ask for a hand.
[00:33:41] And I really liked that because it’s, it’s something that, I’ve, I’ve noticed that a lot of good leaders do and bad leaders don’t and that’s ones that they. When the, when they go to, to D you know, they’re a good leader because they’re going to offer you, they’re going to help their team, their people under them succeed and bring them up and do [00:34:00] something for them first, before they start telling them stuff of what to do.
[00:34:02] And you see that in military law. And it’s pretty clear right away that, you know, there’s going to be a third Rotarian leaders that are just directing people and telling you what to do. And then there’s also ones that are gonna. Ask you what you, what you need so that you can succeed. So what they get they can do for you, because that’s a direct, it’s a direct reflectionÂ on, them, if there are people are succeeding as well.
[00:34:24] Jerred Moon: [00:34:24] So I like the book. that’sÂ
[00:34:27] Joe Courtney: [00:34:27] it,Â
[00:34:28] Jerred Moon: [00:34:28] that’s it recommend it? so what I really wanted to say was one of the major themes. I have been debating since I was in college and ROTC and still continue to debate this day. Are, or are leaders born or are they made? And one of the themes of the book basically stating you can learn to be a great leader, you can do all this stuff.
[00:34:50] And I disagree with that to some extent. I do think great leaders are born. I think everything else is trainable and that you can make yourself the [00:35:00] best version of a leader that you can be. But all of the examples he used in the book of these phenomenal leaders, Did not train themselves to be leaders.
[00:35:08] They weren’t reading someone else’s book to try and become a good leader, you know? And that doesn’t mean they’re great.Â And so I disagree with that and I’ve had this, like I said, I have this debate. I’m not saying I’m right either. I mean, I’ve had colonels, just straight disagree with me and tell me why I’m wrong.
[00:35:24] And I’m like, ah, you didn’t change my opinion. I still think, I think you can make really phenomenal managers by having this 21 point checklist, but I still don’t think, and he kind of did. And the reason I feel like it contradicts is because it’s law, like number, where is it? like five, it says leaders become real leaders, thanks to their character, relationships, knowledge, experience, past successes and abilities.
[00:35:50] People will not follow you because of your position. That’s true. You can’t just have a rank in the military, you know, assume you’re a leader, but think about heart, how hard it is to cultivate all those other [00:36:00] things, your character, your relationships, your knowledge, your experience, your past successes and abilities.
[00:36:05] You’re not going to pick up a book and then get all those things done. So I disagree with its fundamental principle that you’re not born. I think that you, I think great leaders are born to some degree and I just think that’s shown historically. And I’m not saying if you’re not born. This amazing leader, then you’re screwed.
[00:36:22] You can, like I said, everything is trainable. You can train all of these great traits. And I agree with a lot of the ones that he put down here, but, I think that a lot of leadership is intuitive and then the rest of it has to be worked on. And I think a lot of it is kind of like what Ashley was saying.
[00:36:37] It’s like just this continual learning, like if you just are always willing to learn and grow, that’s gonna make you a pretty good leader. And. That’s what I, and I feel like that is the fundamental success of all the great leaders that he does use in the book is that they’re just continually, learning and making themselves better.
[00:36:56] And then my favorite one is, [00:37:00] the law of victory is basically be a sore loser. Like you, you need to win at all costs. and I just think that that’s a good one because. You know, the humility has a place, but if you’re so humble that you’re afraid to chase your goals are afraid to admit what you actually want in life.
[00:37:17] I don’t think it’s going to take you very far and no one else is going to be motivated by what you have to say. So I think humble being humble is good, but being humble to a fault is also dangerous. So it’s a, it’s a double edged sword with humility. That’s it? I think it was a great, great book. I like most of Maxwell’s work in general, so it was a good one.
[00:37:37]FIDI anything to say on leadership in general?Â
[00:37:40]VD: [00:37:40] I do in general. So in general, I didn’t read this book. so I’ll be honest on that, but I’ll tell you this.Â
[00:37:45] yeah, yeah, literally I did not read this book, but I’ll tell you this. When it comes to leaders, you have leaders. Who lead and then thoseÂ
[00:37:55] Jerred Moon: [00:37:55] whoÂ
[00:37:55] VD: [00:37:55] kind of don’t right.
[00:37:57] So kind of goes to your point, [00:38:00] Jared, you have people that are in positions of power in positions of influence. But I wouldn’t necessarily call that leaders. I would call that a job. and for those that think they don’t lead, you actually probably could have people that look up to you, follow you without you knowing it.
[00:38:16] Jerred Moon: [00:38:16] So all of us,Â
[00:38:18] VD: [00:38:18] you know, on this podcast, whether we know it or not, people are looking at us following, we do, and we may not even know that. And that goes for all the listeners too. So think about what you do at your job for those that work for you under you. next to you, those folks could be following you and following your influence, whether you know it or not.
[00:38:37] So using Ashley’s point saying, be the change you want to see. I think that’s the biggest thing you can think of. do the things that you would want your children to do, whether you have them or not. I think that’s probably the best way to lead. even if you’re not in a position of power. And so I would only add that.
[00:38:58] You know, law 22 says don’t [00:39:00] suck. And that’s what I would probably add to the book.Â
[00:39:03] Jerred Moon: [00:39:03] Had I read it? It definitely was missing that one. Yeah. Well number 23, try harder.Â
[00:39:08] VD: [00:39:08] Do more.Â
[00:39:10] Jerred Moon: [00:39:10] Yeah.Â
[00:39:11]Joe Courtney: [00:39:11] rule number 76, no excuses play like a champion. I just wantÂ
[00:39:14] Jerred Moon: [00:39:14] to get that.
[00:39:15] Yeah. We don’t even cover the workout. Let’s talk about some fat and sugar. Yeah. So just because I mentioned it in the last podcast, I really wanted fat and sugar to pop up. So here we are with fat and sugar. I haven’t pulled up unless anyone else would like to brief it, go for it. Alright. So this one is kind of complicated.
[00:39:36]so what you’re gonna do is, repeat the following circuit, eight minutes of zone to run bike or walk at 60, 70% of your max heart rate. That sound two, and then two minutes of zone four or greater of a burpee pull-ups. And so you. Are going to be doing bourbon Philips until 100 burpee pull-ups have been accumulated.
[00:39:58] So you’re going to do this eight and two [00:40:00] until you get to a hundred burpee pull-ups. And if you are a competitor, you will wear a vest. Then you have five minute recovery period during that. Period. So you’ve achieved the a hundred burry pull-ups Italia. How many minutes you spent outside of the to four or five?
[00:40:15] Okay. Time spent in zone one or three. And for every one minute spent in zone one or zone three, complete 10 burpees up to a 100 burpee cap. It’s kind of a complicated one. Not actually that complicated when you’re doing it. if you have a heart rate monitor of any sort, Tallying up how much time you spend these different zones.
[00:40:34] It’s very, very simple. but if you don’t, there is a non heart rate monitor version, which is eight minutes, low intensity run bike walk, two minutes, high intensity, or as fast as possible burpee pull-ups until a hundred burpee pull ups have been accumulated. You are invested for your competitor five minute recovery period, and then complete 100 burpees.
[00:40:53] So you have to do the a hundred burpee cap. If you don’t have it, it’s like we punish you monitor. Alright. Well,Â
[00:40:59] VD: [00:40:59] we [00:41:00] really love youÂ
[00:41:00] Kyle Shrum: [00:41:00] wind up having to do that anyway, because the Fitbit is terrible.Â
[00:41:04] Jerred Moon: [00:41:04] Yeah. Not a sponsor, obviously not aÂ
[00:41:08] VD: [00:41:08] sponsor. Yeah.Â
[00:41:10] Jerred Moon: [00:41:10] I hope we get a sponsor and that’s how we start. Has decided to sponsor this podcast.
[00:41:15] They’re absolutely horrible, but we have to mention them because they’re a sponsor. All right. What do you guys have tips tricks on, on this one? Joe is still sour that we changed it.Â
[00:41:25] Joe Courtney: [00:41:25] So I did the beta version. I actually was proactive. This is one of those times where we had a meter stuff Saturday and there was a beta version and I was like, yeah, I’m doing it.
[00:41:33] And I did it. That was the first one to do it. And then it was like, yeah, well guess what? We changed itÂ
[00:41:39] Ashley Hicks: [00:41:39] like three times.Â
[00:41:40] Jerred Moon: [00:41:40] So you’ve never actually done it.Â
[00:41:42] Joe Courtney: [00:41:42] Yeah. This is basically like a Marco, just Marco joining the chat. And it was basically like, Hmm. How about burpee? Pull-ups I’m like, Hmm, I didn’t see this.
[00:41:50] So I’m just going to do the first version.Â
[00:41:51] Jerred Moon: [00:41:51] Why was I late to the Slack chat?Â
[00:41:53] Joe Courtney: [00:41:53] Which I preferred it actually takes longer time-wise but it’s just straight running. also for those of you [00:42:00] who. Weren’t keeping track. It goes from zone to zone four and there’s a zone in the middle called zone three.Â
[00:42:07] Jerred Moon: [00:42:07] So it’sÂ
[00:42:08] VD: [00:42:08] impossibleÂ
[00:42:10] Jerred Moon: [00:42:10] to go from two to four.
[00:42:11] Joe Courtney: [00:42:11] Yeah. So you’re in a way set up for failure. This is the one where I called them penalty burpees. And Jared said there were penalties, but. There are penalty burpees, basically. So they’re justÂ
[00:42:22] Ashley Hicks: [00:42:22] the same thing. Yeah.Â
[00:42:25] Jerred Moon: [00:42:25] So that was,Â
[00:42:26] Kyle Shrum: [00:42:26] that was going to be one of my points was like, you will have burpees at the end because of zone three, zone three will give you burpees.
[00:42:32] So just accept the fact that at the end of this, you’re going to have some burpees to doÂ
[00:42:37] Jerred Moon: [00:42:37] well. Will you though? Cause it’s a minute. It’s not every second spent. Do you think you would go from zone two to zone four in less than 60 seconds?Â
[00:42:47] Ashley Hicks: [00:42:47] Yeah, but then the problem isÂ
[00:42:49] Jerred Moon: [00:42:49] you can get an electric shockÂ
[00:42:51] VD: [00:42:51] or just stay in.
[00:42:52] Joe Courtney: [00:42:52] there you go. Get some, get someÂ
[00:42:54] Jerred Moon: [00:42:54] electrodes near you, stick a screwdriver in and outlet and you’re up to zone four. Heart’s [00:43:00] okay. Hey. Hey everyone. I was kidding. Alright. Don’t electrocute under any circumstance. Yeah. So I think it’s, it’s possible. I’ve done this work at one time. I didn’t do it. So Kyle you’re probably right, but I, I want to see if someone can do it.
[00:43:15] If they can quickly get through. Zone two to zone four, without any of these extra burpees that make you better, not penalty burpees.Â
[00:43:25] Joe Courtney: [00:43:25] Just take your monitor offÂ
[00:43:28] Jerred Moon: [00:43:28] your bottom.Â
[00:43:29] Kyle Shrum: [00:43:29] Take your monitor off from zone two. And then when you feel like you’re in zone four, Put it back on and there you go. SoÂ
[00:43:36] Jerred Moon: [00:43:36] no,Â
[00:43:37] Ashley Hicks: [00:43:37] also known as cheating.
[00:43:42] Make sure your vest is strapped down. If you have a vest, I hit the back of my head multiple times during burpee. Pull-ups the first round that hurts and then had to tighten it. So just pro tip on that one.Â
[00:43:53]VD: [00:43:53] it’s a Titan for the burpees and then loosen up a little bit for the run tickets and airflow.
[00:43:58] Ashley Hicks: [00:43:58] Yeah, I did. It wasn’t really a [00:44:00] run for me. It was more like a shovel this time. But, my thing is so in three shore, but it was like, so I’m five, my heart rate just gets jacked. So I mean, burpees do that. So that’s, that’s the thing. You have to find that pace where you’re going to stay consistent in zone four.
[00:44:16] Jerred Moon: [00:44:16] And I know maybe he’s in four or five on the burpees.Â
[00:44:21] Ashley Hicks: [00:44:21] Oh, I thought you can’t hit some fiveÂ
[00:44:24] Jerred Moon: [00:44:24] fives. Okay. Fives. Okay. You can’t one and three are the bad ones.Â
[00:44:27] Ashley Hicks: [00:44:27] Yeah, I will bow outÂ
[00:44:29] Jerred Moon: [00:44:29] Okay.
[00:44:33]I think also you don’t have to wear the vest on theÂ
[00:44:36] Joe Courtney: [00:44:36] run. Yeah, that’s right. Because it was a, we were talking about before that it was just like taking too much energy to, I don’t know what it was, but I remember that debate.Â the Remy Pope’s only has the vest, the zone two is doesn’t, but it was just like, well, I’m not gonna take this off.
[00:44:53] Ashley Hicks: [00:44:53] Yeah. Which is why I shuffled. I just kept the best on.Â
[00:44:57] Jerred Moon: [00:44:57] Yeah. Yeah. So I don’t [00:45:00] know. If we’d been helpful, listeners, go try it out. See if you can, figure this workout out and good luck, but necessarily anybody have anything else?Â
[00:45:12] VD: [00:45:12] It’s a funÂ
[00:45:13] Jerred Moon: [00:45:13] one. Do it, just do it. Just do it. Just go faster.Â
[00:45:17] Joe Courtney: [00:45:17] Yeah. If you want, if you want my version of the beta version, then just let me know.
[00:45:25] Jerred Moon: [00:45:25] And tell meÂ
[00:45:25] VD: [00:45:25] there’s really no tricks to this one. There’s really no tricks of this one. It’s just doing it.Â
[00:45:31] Jerred Moon: [00:45:31] Yeah. And good luck. All right. That’s it for today’s podcast, hidden PRS all around today. And we just had a bunch of PRS in our Facebook group, which was phenomenal. So we just finished a fit week.
[00:45:47] We’re officially into the new cycle at garage gym athlete. Always good time to join. If you are thinking about it, you could start a 14 day free email@example.com. for all of our [00:46:00] athletes, hitting this new cycle, stay consistent. Finish this 12 week cycle out strong. It gets a little bit challenging.
[00:46:06] Cycle four is always a little challenging cause you have a November there’s Thanksgiving in there. December. There’s travel start. you know, formulating those plans now, one of the big things that helps me when I’m trying to achieve a goal is not just stating what the goal is going to be, but writing down, what’s going to F me up, you know, what is going to screw me up?
[00:46:27] Is it going to be travel? Is it going to be this trip? Is it going to be, and then formulating a plan for those things? So that’s my, my tidbit for all of our athletes going into this last cycle of 2020 and for nuance. So wants to be on the cycle.Â dot com.Â
[00:46:42] Joe Courtney: [00:46:42] And if piggybacking on piggybacking on leadership, if you would like something on mental toughest, work on your mental toughness, check out our Instagram, there’ll be links in the story this week on a mental toughness, things we got.
[00:46:57] Jerred Moon: [00:46:57] And we wish you’d mentioned at the beginning too. [00:47:00] Dang. All right. Good. That’s it.