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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #36 - How Do I Lose Fat?


00:00.00

christophknoll

Welcome back Everybody we are back yet again.

00:04.37

Paul

Got a brand new episode. We got a fun one today. Let me turn up my gain. Actually, it's really low. Okay, that should be better. Um, yeah, we got a good episode Today. We're all ah shoot the shit for a few minutes like we normally do and then ah, we'll get into it. Um, so you're saying that you're going to Ohio State for ah week.

00:21.84

christophknoll

Um, yeah, so at the end of June I leave on the twenty seventh it's the Tuesday um I'm driving out to Columbus ohio to go pick up my younger brother. Um and bring him back to the good old East Coast but while I'm out there. He obviously lives in Columbus. So the Ohio State University is out there and you know if it was some if it was like usamherst or something I wouldn't think twice to try and use their their facilities but this is like a big name. University. So I reached out to him I was like hey man can you get me into this gym. Anyhow and he said yeah Ted Bucks and I was like easy easy money. So I'm going to be out there and giving it a full test drive I'm bringing my my real camera setup to do a whole bunch of shoots while I'm there.

00:52.35

Paul

Um, I just.

00:58.10

Paul

Nice.

01:08.93

Paul

Will they allow that I know some gyms are kind of are kind of sticklers about that. Yeah yeah, you'll find the.

01:10.80

christophknoll

Um, I we're gonna find out. We're gonna find out if they if they let me, we're also going to find out when I walk up to the big mirrors and take my shirt off to do his side chest if I'm not allowed to do that.

01:23.73

Paul

Yeah, yeah I mean I don't know it's either. They're going to like no one's going to care or like they're going to hop on you. The second you do it like just go be no in between I feel like.

01:34.43

christophknoll

Well my thing is that I'm there for one day I will never be attending Ohio State University and the odds of me being in this facility again are quite low unless I go out to visit my ah my brother. So if they kick me out so be it.

01:39.54

Paul

Ah, yeah.

01:44.91

Paul

Yeah, yeah, what are they going to do ban you like bro I'm really here for today. That's fine I'm leaving anyways that just gives me an excuse to not do cardio. Yeah.

01:50.57

christophknoll

I have received a lifetime and yeah, on the way I'll be like no but I gotta go walk my steps.

02:03.90

Paul

If you're helping me I don't have to do cardio now. Thank you. There's a good excuse I get to tell my coach. Not yeah you know if it was me but um, yeah, that's cool I mean I'm looking at photos of it and there is um obviously like the ah the performance training Center The shoe Marker complex.

02:09.68

christophknoll

You know.

02:18.91

christophknoll

Ah, yeah I don't think I'm gonna I don't think I'm gonna be allowed in the whatever their athletic one that's one I'm probably not going to have access to so I'm because that's like you have to be on a roster for 1 of their teams to go into those. So.

02:21.78

Paul

Yeah, that one's pretty insane.

02:28.22

Paul

Yeah, yeah, there's like 40 squat racks and shit but they all like um, the squat racks you can use for like um, like rack pos and benches and shit. It's like if you're gonna have an at-home squat rack. It's that type of squat rack I Don even know what to call it. But um.

02:42.57

christophknoll

Yeah.

02:46.25

Paul

Where the with a bar connects. So like there's the four pillars and the bars in the middle of the 4 pillars on each side. That's the one I'm talking about. Um, so yeah, that's that's pretty cool. Um, but be fun.

02:50.76

christophknoll

Yeah.

02:58.66

christophknoll

I'm ah I got to do my research and see which which athletes I are on campus so I can try and run into somebody Jesus hey would you like to come guester on my podcast. But.

03:04.88

Paul

Years like peek in their window hey man I'm a fan. We have a hundred weekly listeners. We could you to clo. Yeah, we.

03:16.51

christophknoll

Which is actually not I mean that's not bad. That's not bad at all.

03:22.61

Paul

We fluctuate. So for those that listen we fluctuate right now. Um, just to be transparent anywhere from 50 to 100 weekly listeners. Um, it depends. Um, yeah, tea's either hit or miss I'm very picky with my tea. Um I only drink green tea I don't drink any other tea. Um.

03:26.10

christophknoll

Oh that T sucks. Oh oh.

03:40.22

Paul

Gunpowder is my favorite gunpowder green tea's the way they make it. It's just tastes so good. But I also have to doususe it in honey anyways, um, yes, we got like 5200 listeners um each week which is cool and um, we our analytics really only show us like the deep side of Spotify most of our.

03:42.38

christophknoll

Yeah, yeah.

03:58.00

Paul

Listeners are on Apple Podcasts um but it says Spotify we have over 60 unique listeners each week which is cool. That's awesome. Um, so we got I mean give or take maybe about a hundred different people listening to our podcast which is exciting. Um, you know if you guys.

04:05.90

christophknoll

Yeah.

04:12.67

christophknoll

And Spotify is Spotify is where he first broke into the international market to with that one that one South Korea dude

04:17.82

Paul

Yeah, yeah, yeah, that one originally and then it kind of spread from there. Um, but yeah, if you guys ever. Ah, you know we don't we. Don't do any any advertising or anything like that. So just spread the word. You know as we get more listeners and it'll it'll motivate us to do this more and more. Um, granted I do got to catch up on the Youtube videos but like I think that's total watch time on our Youtube is like an hour I think I'd of like everybody combined. So. It's like not too much of a priority right now I think the main focus is getting audio out to you guys. So just mention that real quick. Um.

04:41.81

christophknoll

Yeah.

04:49.36

christophknoll

Yeah, so Columbus Ohio stay tuned.

04:56.80

Paul

Yeah, that'd be cool I mean looking at it. It looks like it's just a lot of like Hammer strength. Um some nautilus.

05:00.58

christophknoll

Yeah I mean it's It's naturally going to be tiered towards you know what they need functional like functionality wise for football baseball and basketball those are your big 3 at any campus. So. Generally speaking somebody tiered towards that not towards bodybuilding So but at the same time you got free weights and at the end of the day. That's all you really need if you are in the jam.

05:20.67

Paul

Um, yeah.

05:26.40

Paul

Yeah, yeah I mean there's it looks like there's plenty to get like a decent workout in like not too too bad no matter what you're hidden. So.

05:31.84

christophknoll

Me, Um, my brother is not that big into the gym. So I talked to him about it because I want him to be there because I need a cameraman and he he said you know well I mean I'll go there and do the exercise and so I decided I think I'm just gonna do like a.

05:40.27

Paul

Anyway.

05:51.47

christophknoll

Ah, full body pump day just to look nice and do some pictures around there and then call it because I'm only out there for a day.

05:56.39

Paul

You know what? you should check out is you should check out the Jesse Owens South Recreation Center that looks better. Um, yes Jesse Owen South the equipment looks a little more geared towards like ah aesthetics.

06:04.50

christophknoll

Jesse Owen South

06:13.59

Paul

Versus like the the general fitness center um looks more like just general fitness really like performance kind of the recreation physical activity center is the one that you see in a lot of the photos that's like the general stuff but the Jesse Owens South Recreation Center um looks a bit better. Um I just looked up Ohio State University gym and it's the one with like the wood ceiling. It's like a wood overarching ceiling.

06:34.00

christophknoll

Um, where do you see pictures on it.

06:42.00

christophknoll

Because I want to I typed in Jesse Owens south Jim and I'm looking at Google images and it's just some dude running track I mean it's it's Jesse Owens but

06:50.44

Paul

Yeah, it says well this one says why Ohio estate and its fitness and it says Jesse Owen south recreation center we let me see if fucking Google the specific.

07:07.75

Paul

Um.

07:09.14

christophknoll

These are some gnarly gems though.

07:13.76

Paul

Yeah, they look pretty cool. Yeah, so it's JESSEOwens south recreation center um when you Google that you'll find some photos of it. Um, it looks just like I said just like a little more geared towards like aesthetics and.

07:19.61

christophknoll

Yeah.

07:30.20

Paul

Lifting and stuff rather than like performance. Um, because like the the regular fitness center has like like 5 inclined benches and like 10 squat racks but then like and like 2 shoulder press racks. It's like dude, let's have some machinery it has some machinery but not much. Um Jesse owes just looks.

07:45.91

christophknoll

Ah, yeah I mean I'm I never went to a big big name university so this is my opportunity to kind of see what they offer to you know 18 1920 year olds to um because obviously.

07:49.30

Paul

Little better.

07:53.90

Paul

Um, yeah.

07:58.56

Paul

Um, yeah.

08:03.74

christophknoll

And in athletics at least in those big three E sports that I said like if you make it to a big name University They have not just the equipment but the training staff as well to just amplify your gains and obviously it's dear towards like the specific sport but at the same time like that opportunity to.

08:13.68

Paul

Yeah, yeah.

08:23.54

christophknoll

the the 2 young people in general is just such ah such an awesome opportunity and like obviously like I wasn't that I wasn't lifting that big when I was in college anyways. So I wouldn't have taken advantage of it. But it's certainly going to be nice to see the what if.

08:34.93

Paul

Um, yeah yeah I mean I know the biggest issue so like we know cam and cam went to Penn State or goes to Penn State and the penn state gym. He says is pretty sweet but the problem is is like during the semester is just so fucking busy all the time.

08:41.86

christophknoll

Yeah.

08:48.68

christophknoll

Well yeah I mean that's a 30000 plus campus right? there.

08:51.40

Paul

He's like it's yeah yes I mean I get it like I get that that sucks. Um, there's the biggest one near me is um, ah fucking um university of oh my yeah u n c yeah you Nc Charlotte is ah the big. Um.

09:02.96

christophknoll

North Carolina yeah

09:11.40

Paul

Campuses near me that are kind of throughout Charlotte. Um, the the best or biggest 1 is in university cities which is like ah um, so Charlotte is a bunch of kind of like a kind of like boroughs I guess in a way or like villages. So like I live in like North Lake which is the north side of Charlotte. Um. Even though North Lake is not its own town That's what you say to people when you're talking to other people in Charlotte. Oh I live in North Lake university of city is like that's its own like little village and then there's like Noda. There's uptown which is all the tall buildings. Um I used to live in Pineville. Um, so I mean there's a bunch of different like little areas.

09:33.97

christophknoll

Um, yeah.

09:47.11

Paul

South Park is like the most expensive one. It's so gorgeous. But yeah university city is where the big one is um so I mean I don't know you you NC is not really like known for anything that I can think of um, is it.

09:58.66

christophknoll

UNC is a huge basketball school. Ah yeah, they've they have rivalries gone way way back.

10:06.31

Paul

Gotcha Yeah I mean as far as like academically um I don't really know what it's known for. Um yes, it doesn't I mean looking it Up. It's like there's not really much. To say about its academics. Um, just basically that it's sports.

10:26.45

christophknoll

It's just it. Yeah, it has that big name school like satire where people just want to be there.

10:33.68

Paul

Yeah, yeah, it's not really like anything special. Um I guess university of North Carolina chapel hill is the big one. Um you and see I thought university city was a big one but I guess not every time I look up. UN see it talks about the chapel hill location. Maybe that is oh yeah, that is university city no wait. No. What's that.

10:53.17

christophknoll

You know what? you you know? what we got to do now though when I go do my tripto to Columbus you got to go up to one of these university campuses there. Um, and. Do one of their gyms. So then the following week. We both bring in a ton of ah information on those.

11:13.46

Paul

Yeah, what does compare and contrast see which one's better. Um.

11:18.50

christophknoll

Now that would trigger lots of people because college rivalries are ah are a thing that unless you're you're deeply invested. You don't mess with so me and you just going well dish gym has this better.

11:28.87

Paul

Yeah, yeah, that'll be dubb. Be an interesting like ah series we could do like ah critiquing different big college gyms if we could um I also want to like what's that.

11:39.70

christophknoll

Bring in bring in all our friends that go to different campuses so week one cam versus and then we have to find someone else that goes somewhere.

11:49.70

Paul

Yeah, yeah, like ah like ah ah vote like like a epic rap battle of history kind of thing that's like um I also want to go to like an equinox gym like just for schits and gigs like there's no way you can get like really that good of a workout in an equinox. So.

11:54.70

christophknoll

Yeah.

12:05.26

christophknoll

Yeah.

12:08.81

Paul

Just want to check it out just to be like what's all the hype about but it's like $300 a month or some shit. So.

12:15.33

christophknoll

What's like how we also talked about the dream of going to 1 of those dubai gyms and and yeah I forget the name of it's the the air one oxygen that's what it is yeah.

12:20.99

Paul

Yeah Kuwait really oxygen. Yeah oxygen is the big one. Um, but yeah, they don't have any near me the closest one is Boston actually um for equinox.

12:34.70

christophknoll

Your cousin from Boston.

12:37.53

Paul

But it's boston they got 1 in Dartmouth they got 1 inouth. Yeah, there's Dartmouth Chestnut Hill Franklin street um seaport um equinox sports club boston.

12:43.14

christophknoll

That's not that far from me.

12:48.12

christophknoll

Which names others. Oh okay.

12:54.52

Paul

Yeah, so they're they're expensive. They're very very expensive. Um all like the celebrities go there and shit really for like no reason there really isn't like like ah it says like unlimited classes I think they got like tanning and shit. Um, you can do like they do like programming for like you get like you can do personal training and shit. Um, there's like um, yeah, they have like partnerships with other companies too. Um.

13:15.59

christophknoll

Um, yeah.

13:27.56

Paul

To like get you discounts and shit. But it's it's nothing like you're You're not no bodybuilder is ever going to go there like it's not you know.

13:33.68

christophknoll

And that kind of happens with with big name anything when something gets a little bit of clout. Unlike 1 celebrity 2 celebrities starts going and then it's like everybody's going, but there's no apparent reason why that kind of that just happens it's it's part of everyday.

13:47.88

Paul

Yeah, it's the hype. Yeah, like there. It's it's just nice. It just a nice looking. Um, when you're inside of 1 like looking at it just looks nice.

13:51.47

christophknoll

Yeah, exactly.

13:56.15

christophknoll

Imagine imagine you go in everything looks super nice, but it's all just cutouts of everything so you can't actually hit anything because it's all just cardboard cutouts of everything just to look nice.

14:05.81

Paul

Yeah, just like paper and shit. It's like this is just for the photo like this is the only nice area. We just took photos of it and then we tore it down.

14:15.52

christophknoll

And then you go to the back room and there's like a single £15 dumbbell and everybody rotates in and out of it look.

14:20.75

Paul

Is waiting. Yeah, there's like a 10 person line waiting for it I pay $300 a month for this shit. There's a video that went viral. Um, where this guy was like there's a pool on the top of a building for an equal nox gym and he's like 300 hours a month and this is what we get and it's like dirty as shit.

14:37.85

christophknoll

Oh I saw that the the video of that. Yeah.

14:40.44

Paul

Its like oils and dirt and grime. Yeah I mean the problem is is somebody was like somebody in the top comments was like they're like I understand where you're coming from but also like you got to understand that they can't clean it 24 7 and if people are going to get in there like sweaty from the from lifting and. Drinking alcohol or whatever bringing in you know, random drinks and spilling them in there like it's going to get dirty quick. Um, yeah, exactly like that. So's yeah, it's stuff like that that just like adds up so like you're like you can't clean it constantly I mean probably like overnight like clean it every night or something but like.

15:07.31

christophknoll

Tenning oil or haw or.

15:19.99

Paul

Besides that you can't clean it when there's 300 people trying to get in the pool.

15:21.54

christophknoll

Well and so see that's the other problem is that a pool is a phenomenal absolute like swimming is a absolutely phenomenal source of cardio because it's so intensive. But when you have 300 people or even more than 30 trying to get into a pool.

15:31.42

Paul

Um, yeah.

15:41.37

christophknoll

You're not swimming it. You're there to hang out. You're there to hang out in the pool and just and vibe like you're not actually getting anything done. So for me like that completely defeats the purpose like if I'm going to go swimming which I don't do very often at all because I can't do that sidebreed thing and ah.

15:43.49

Paul

Um, with that.

15:55.60

Paul

Yeah.

15:57.96

christophknoll

So I don't do it very often. But if I were to do it I'd be going to a small time gym. So I could actually do laps instead of worrying about like you know am I even going to be able to stand in the gym. Let alone treadwater or even swim. So.

16:10.40

Paul

Yeah, yeah, it's really good cardio I mean it's It's just for me. It's It's not worth the time to like change. But I'm bathing suit and go to a gym that has a pool and all of that. So it's just I don't know I'm not really interested too much.

16:23.37

christophknoll

I Just dive in with my gym shorts.

16:27.97

Paul

Yeah, and they're like you show before and after blah blah blah. So I'm just I don't know. Um, but I would I do want to check out. Um I think it's fusion so fusion gyms is a new one that's in Philly I think um I mean it's called fusion. Yeah, fusion gyms is in Philadelphia they open up their first location. Um, it's enormous fucking massive. Um and they got like a lamborghini in the front like walkway entry and shit and it's just super nice. Um, really cool like modern contemporary look to it. Um, it's seventy bucks a month which is debate like that's not bad. Um, but they came down to the golds gym. The guy that owns all the golds gym nearby. He they came down here to the chapel hill golds gym and they put in like these like octagon lights so the lighting is sick now at that Chapel Hill gym they're golds gym at least but um, yeah I don't know that I mean it looks cool, but it's I'm not going to go to Philly just for it like fuck. No I'm not going to Philly sorry um.

17:23.93

christophknoll

Nice.

17:31.98

christophknoll

Work and we're kind of going off a little but the last thing that I'll that I'll throw into it is that the gym a gym I want to try and go is one that has a dedicated posing room I've not yet found a gym nearby that does a dedicating posing room and.

17:42.68

Paul

Um, yes.

17:49.30

christophknoll

I I think that's going to be just an awesome experience because obviously like some gyms like you and I had this conversation just yesterday about um or two days ago about um, getting a gym that allows me to do posing shirtless and not have like raise any red flags like.

17:52.12

Paul

5

18:03.90

Paul

Yeah, yeah.

18:08.33

christophknoll

I Can't where I'm at right now at Empire like I can go to the locker room and do shortlist stuff or even I mean gym too If it's low key enough I can set up like my camera in the corner and do stuff like that. But I can't just be out in the in the big gym where the actual good lighting is in the mirrors and do shirtless posing.

18:17.91

Paul

Yeah.

18:25.58

Paul

Um, yeah.

18:27.10

christophknoll

Um, so and you talked about how van might allow it for posing and stuff like that. But I would love to just get to a gym where there's a dedicated posing room with like the like if not 3 60 at least two eighty mirrors with uplighting downlighting all sorts of stuff different filters. You can.

18:43.31

Paul

Um, and her.

18:46.62

christophknoll

Put on just from like the lighting up like above you like I would love to do that? Um I see I keep seeing ah Bradley Martins ah the the zoo his ah his yeah zoo culture that thing has ah that posing room is wild.

18:57.70

Paul

Zoo Zoo culture.

19:03.67

Paul

Yeah there the golds gym one of the so the guy who owns all the golds gyms if you have a membership with them. You can go to any of them. Um, the problem for me is that I lift at like five thirty now so it's like dumb busy at every golds whenever I go so.

19:17.69

christophknoll

That's my time to.

19:19.21

Paul

Yeah, so it's like I don't really want to get a membership back there again. I don't think I will it's frozen right now but I can cancel it by June um, so like within the next like week or so I probably cancel it but 1 of the goals near me 20 minutes north the one that had the seminar they turned the. Rowing room. There's like a dedicated rowing room next to the classroom. The big group fitness classroom. Um, they turn that into a opposing room so that's cool, but it's not like um, that's not the reason I'm going to keep going there. You know because it's it's just it's not worth the thirty bucks a month to like.

19:48.91

christophknoll

Yeah, that that'd be like a one of something like that like once a month go and visit.

19:56.39

Paul

Yeah, exactly like if I really want to get inosing work with my coach or something we might go there and then I'll just pay the ten bucks to like get in and that's it like and and really at the end of the day I mean there's like I just as long as I have good enough equipment and there's not many people around. That's all I care about at this point.

20:04.62

christophknoll

Um, yeah.

20:16.90

Paul

Like I'm not going to be so so particular about the equipment at this point because really at the end of the day. It's just putting in the effort. The food and um the time and you're going to get where you want to go so the. The gym I go to now I could pose in my underwear really anywhere in the gym and they don't care so like that's good enough for me and there's almost nobody ever in the gym like I think the most is probably like 10 people I've seen on it is a small gym granted and it's also cheap too. It's like thirty bucks a month or something so um, that and I get the second location too which I typically don't go to the second location but. Um I have the option to go over there if I want to but like I wanted to go to fitness factory um, but it's just it's so expensive. It's $60 for one half the gym and then $100 for both halves the gym and now you can't pose with your short off. They don't allow that anymore. So it's like what the fuck's the point now and it's so busy.

21:02.82

christophknoll

Ah.

21:06.63

Paul

Like I went there on a set like a few saturdays ago for my birthday. Um I did talk about it during the session I think to podcasts and afterwards I went we hit chess and like I was waiting for shit I'm like dude it's one o'clock on a Saturday why is there so many people here when I go to the gym now that I go to now there's legit I think last Saturday I think there was like 3 people in there.

21:18.59

christophknoll

Yum.

21:25.92

Paul

I didn't have to wait for shit I'm like this is what I want like I don't even at this point like I don't even really care if the equipment's like top the line or not as long as I don't have to fucking wait for shit. That's all I care about like I'll I'll deal with less equipment if it means I don't have to wait for anybody. But I don't know that's just me personally at this point I just.

21:35.84

christophknoll

Um.

21:38.43

christophknoll

Yeah.

21:44.37

Paul

I'm I'm done being so picky about where I go to the gym.

21:47.63

christophknoll

Well a big thing too with every gym is like what I've noticed no one ever has enough cable machines to support the amount of people that go to their gym So like and not cable machines I mean the the cable rack things where you can do crossovers and stuff like that. Um, and there's.

21:56.78

Paul

Um, very.

22:00.80

Paul

Yeah, no I knew what you meant.

22:05.63

christophknoll

Like empire had 2 and we just picked up a third and even still you got to like keep it if you know it's in your it's in your like sets that you have to do that day. You have to keep an eye on it and just jump on it when it's available which sucks. But.

22:16.56

Paul

Yeah,, that's what's great about the Jimmyma Gochi now is I Never really have to wait for cables and they have a um, there's like free motion cable machine. The Bri is called free motion and each side of the machine. So. It's kind of like the close um cables. Kind of it's not like the one you're talking about.. It's not the rack. It's not the Giant Tower. Um, so they have that. But there's also the free motion cable which I can adjust the height based off these like arms that are on a fulcrum and there's each of them on each side. There's one on each side. So like I could really be picky on how I do my anything cable-wise.

22:33.41

christophknoll

Ah.

22:51.87

Paul

Um, and the way the Pulley system works is I could just really load up the weight on it and it's not like super straining on my joints or anything I Just really like the pulley system I can't tell what the pulley system is because it's all hidden, but it's pretty sweet. So I love that I Love that cable machine is like the only one I use but they do have the tower too.

23:00.56

christophknoll

Yep.

23:10.60

Paul

And then they have a couple like singular pulldown cable machines. So that if you just need to do a pull down or or just a seated row. They have a dedicated one for that too. So um, yeah, there's never really any time you have to wait for the cables sometimes but very rarely. Um, so that's pretty sweet, but.

23:18.90

christophknoll

Oh nice.

23:29.70

Paul

I Love that gym I don't know if I'll ever really go anywhere else unless we move if we move North or South or something by a lot then I'll I'll change gyms but that's really the only time I'm going to change probably at this point. So.

23:38.20

christophknoll

Yeah, and after doing all of those kind of lifts. The 1 thing that you still need to do is cardio segue.

23:48.21

Paul

Yeah, yeah, so the gist of um, what we wanted to talk about today is just really how to lose fat at the end of the day I mean we've talked about it in different ways. But 1 of the things we really wanted to emphasize is like. Cardio in how to utilize it when you're buking cutting maintaining stuff like that because you really should be doing it consistently. Um and then what the differences are between different cardios because you'll see people doing like um, all these different like body weight movements and calling it cardio and then there is people who.

24:14.15

christophknoll

Ah.

24:24.58

Paul

Use machinery like treadmill stairma or stuff like that and call that cardio. So. There's so many different kinds of cardios and um, you know h I I t which is hit cardio l I ss um, you know there's different kinds of cardio on top of that. Plus. What you should be eating and so like like to lose weight. It's simply just replacing what you probably eat now with something a little bit better. Um, and then just being in a calorie deficit really at the end of the day. The only way to lose weight is being a calorie Deficit. You can't do anything else like like there's no no other way to lose weight. That's as simple as it gets. So you know that's kind of what we want to talk about for the most part today.

25:02.28

christophknoll

Yeah, and and it's not just calorie deficit too. It's also your macro split and changing that up and making sure that yeah and like when we say cutting fat levels. Obviously you have to drop your fat percentage in your diet anyways. And um, it's it's stuff like that. But.

25:05.99

Paul

Of course.

25:19.60

christophknoll

Cardio is something that is a contested topic in like every single fitness conversation that's ever been had and you know I've been victim to it as well. Like for the longest time.

25:26.10

Paul

That.

25:34.47

christophknoll

I'd cut out cardio completely from my ah from my workouts because I was telling because I'm on like a perma bulk just trying to add as much size as possible and I told myself that it wasn't possible to gain size while doing cardio Because. At the time I would start I mean I was doing cardio at the wrong time in my lifts during that time anyways. But I would start my lifts by running and exerting myself with you know medium to high intensity cardio which I mean. Wrong placement to start because your cardio should always follow your lifts because you don't want to expend the energy that you are for that kind of especially if you're running like that takes such a toll on not just your cardiovascular system but the overall energy you have for that day. Um, so you always want to backload your cardio not frontload it and just ah I wasn't seeing what I wanted to see so I blamed it on cardio and I cut it out completely and you know I had some some health problems and you know I didn't have any heart attacks by any means but I could certainly feel that my so. My blood pressure was was up a bit because I could feel my heart just trying way too hard for a lot of different situations that didn't really warrant it like walking up 3 flights of stairs that worked and then finding myself in a and a gasping fit like that's not really healthy Behavior. So.

26:57.54

Paul

Are.

27:00.19

christophknoll

Adding it back in is a huge huge thing so we'll talk about it a lot more but cardio is something that you need to include I mean I do it every single workout. Um, even on legs I know we've talked about that in the past. But um I do it for every single workout that I'm that I'm in the gym and then. Even going out and I have a I have a dedicated hiking day each week to to go do some outdoor things because getting your vitamin d and getting some you know, hormonal increases just from being outside. That's a huge part for the mental side of things too. So cardio does more than just work your cardiovascular system.

27:35.60

Paul

Yeah, um I think when it comes to cardio, especially in the bulking side of things I mainly did it for ah just health reasons so I had 3 sessions of 30 minutes post workout. Um per week and I just did this stairmaster. I kind of leaned on the machine but I kind of kept it going pretty quick. It wasn't very slow. Um, but cardio cardio short for cardiovascular it's cardiovascular work it's to help with your heart your blood your your blood flowing throughout your body. Um, overall health. So. Ah, there is a few There's so many different arguments on when it's best to do cardio. Um, my argument is really at the end of the day as long as you do it. That's really all that matters. Um, and then ideally around the same time as far as like your circadian rhythm goes so like. If you do a lot of facet cardio then just keep doing it fasted whether you're trying to put on weight or lose weight just keep doing it fasted in the morning. Ah for me I always do it post workout because I can't stand fast at cardio. Um I mean maybe that's why I should do fasted cardio because I just hate it so much and it just sucks. But like. I don't know I just I can't enjoy it like waking up going to my apartment gym and doing cardio when I do cardio I read ah the pretty much the entire time so post workout I'm also a lot obviously a lot more awake. It's like six thirty seven o'clock in the evening. So um.

29:05.87

Paul

I'm a lot more awake I'm more motivated to do the cardio and I'm more more motivated to read. Um, so that's why I enjoy cardio more post-workout. Um, and plus I'm already there I don't have to like get in my car and go somewhere and come back. You know which would take extra time. We're at the gym I'm alreadyy there. So I just go to the treadmill do my normal you know, right now. It's 35 minutes 5 times a week on the treadmill I do incline 15 at three miles an hour um so I go and do that pretty much every training session besides Sundays which is my off days and then um. Thursdays was just my leg day. Ah so it just it works for me the best but at the end of the day you need to do? What's best for you and if you prefer it right? after your first meal you wake up, you know for me like I wake up walk my dogs and eat like if I went to do cardio then like just keep doing it then. Um, ideally you want to do it when your body is depleted as far as digestion goes. Um, especially when you're trying to lose weight if your body's not digesting anything and you do cardio and you expend energy. You're going to utilize calories that are in your system from digestion already not during the. Digestion process. That's why most coaches will tell their athletes to do it fasted or post workout. So that way you're burning the fat versus um, burning food yet your body is digesting. Um, so that's why I recommend those over just randomly in the middle of the day. But if.

30:39.40

Paul

Cardio is your main focus then really, it doesn't matter when you do it or if you're not trying to lose weight. It doesn't really matter when you do it as long as you're doing it roughly at the same time as all that matters.

30:47.15

christophknoll

Yeah I think it also like depends on your goals like obviously cutting and bulking like that aside I think purely based on like what you're trying to do in the gym. Each day is also dependent on when you do the cardio because for example, if I do. Legs need so much energy. But let's say like my chest or my back day too. Those are my big hitters too like I need a lot of energy on those days and just me personally if my my cardio sessions take up a lot of energy whether it's because of the intensity or how long I do it. Like I'm not running anymore. But when I was running that takes up so much energy. But if I'm doing what I do now which is you know I think I do 111213 for incline like I'll fluctuate between those numbers right there with you know some added speed behind it. So I'm like if not.

31:29.71

Paul

Um.

31:44.74

christophknoll

Speedwalking than at least power walking at the very least um and that that takes its toll and when you do that for North of Fifteen 20 minutes like that takes its toll and I just can't justify doing that prior to a workout anymore because I just lose so much energy and. I need that like when I do my compound movements like when I'm benching or when I'm doing like deadlifts or or rack pulls or or tbar like poles or something like that like I need that energy then and it's it's just so specific to what I need but on the other hand like for a more.

32:12.38

Paul

Organized.

32:21.77

christophknoll

Detailed work. So like my shoulders have always been my strongest suit like whenever whenever I take pictures or do anything like that. My shoulders always are what I can you know take pride in and so for me a lot of my shoulder day is like detail work I'm doing you know higher reps I'm doing not. Necessary I mean I have a heavy day like once every couple weeks. But for the most part I'm doing a lot of tiered work to making them just stand out and have the striations there and so when I do those workouts I don't necessarily need the same amount of energy that I do for a chest back leg day something like that. So.

32:46.35

Paul

Who.

32:57.63

christophknoll

Not that I do my cardio before those ones but I could justify doing it or like my ab days if I I could justify doing it before then I So I think it really just depends on what goals you have in the gym for when you need to be doing this cardio but you are right at the end of the day you just have to get it done. So. If you know that you're not going to do it at the end of your workout then just do it at the beginning make yourself. Do it.

33:22.88

Paul

Yeah, which I think also kind of translates into like ab movements to like some people for me. It's hard for I don't want to ever do any ab work. Um I Never really need to um I Generally your abs are when it comes to aesthetics you want to build your abs just From. Like you don't really want to hit Hypertrophy. So just because you don't want to widen your waste. So Typically you just kind of come from like big compound movements that your abs end up developing. So for the most part my abs ah like most of my development for abs like 99% has been without actually doing ab specific movements but like now that I'm prepping for my show.

33:55.24

christophknoll

And.

33:59.62

Paul

Um, I've been doing abs pretty much every day. Um Leg lifts and some sort of cable crunch. So I use cables to to I sit in the cable machine like a lap pull down machine and do cable crunch with a rope and then I do ah lying leg curls or lying not like curls lying leg lifts. Um, so for me. The way I'm able to do that is by supersetting it with my last 2 movements every day. So whatever it is I'm hitting like if it's arms I'll superset it with um like my legless I'll superset it with preacher curls and then my crunch is I'll superset it with machine dips. For a triceps. So like that way I'm actually doing it. Um, cardio is kind of similar to that sometimes you just need to find what works for you and um I know guys who would do 30 minutes a day and what they'll do is like 5 minutes on the bike prior to lifting and then 25 on the treadmill just walking. Um you know so I mean whatever works for you is.

34:36.51

christophknoll

Yep.

34:56.20

Paul

Really what you need. Ah what you should be doing and when it comes to like for instance like legs I think like for your for your case stuff I think doing it beforehand would be a bit a little bit more beneficial like half of it beforehand and half of it after um, that way you can warm up your legs a bit. Start lifting, you don't really need to like do much of a warm up do much of a stretch, especially if you're just walking walking is enough of a stretch as it is so um, you know doing that beforehand and then afterwards finishing up with some with some walking or a stare master or whatever. Um, you know that could work and. Ah I don't do it on like day just because it's such a heavy day and I just want to just go home. Um, when I'm done like I just want to fucking leave. Um, but I do leg days that are not like day I do cardio the day after on Fridays um, and that fucking sucks because my legs are sore.

35:36.17

christophknoll

Um.

35:47.78

Paul

And they're always sore my legs are always sore for my like days pretty much at this point. Ah the past like two months every single light day has been sore. Um, so ah, it it is very difficult to do cardio on Fridays and even Saturdays for that point for that matter because my legs are still sore. So um. Doing it right after like day if you're not sore. Um I think could work. It's just not just personally not for me.

36:11.65

christophknoll

Yeah, and obviously you know Paul and I are disciplined in in our own rights for getting the cardio done and knowing that we have to get it done. But if you're someone who you know you're not going to like want to do it after the workout you might as well just get it done at the beginning like because you.

36:27.55

Paul

Are you.

36:30.13

christophknoll

We we talked about it. It's something you need to be doing just for your cardiovascular health and all the other benefits that come with it? Um, but also longevity and and health deterioration prevention like you you want to be doing this just to be improving your overall life like there's a reason that. People who run every day they might not be the biggest and most muscular but they are the people that are going to be living the longest because their internals are just so so tiered and it it. There's there's a reason why professional runners generally make it to their ninety s sometimes hundreds like There's the you always see like marathons whenever a marathon happens. There's that one like 90 year old person who's still running and there's a reason for that like your body can can resist a lot more when it's subjected to intensity or intense cardio over and over and over again.

37:15.64

Paul

This.

37:28.19

Paul

Um, yeah I mean I'm very big of an advocate against running personally just because it's so heavy in your joints and um, it's ah not as calorie burning as other forms of cardio. Ah.

37:43.98

christophknoll

Um.

37:44.24

Paul

It's pretty much like the most inferior version of cardio when it comes to calor like actual caloric burning is because we're built that way. Um, people don't realize it but we're actually I was watching a video about it. We're actually within the animal Kingdom We're actually the the when it comes to the distance of Running. We're the highest. We're actually the longest distance running animals. Um within the animal Kingdom We Beat Hyenas Hyenas are typically what are considered the longest running animals. We actually beat Hyenas Um, That's when we yeah.

38:10.77

christophknoll

Well think about it. We don't have claws. We don't have you know wings we we in if we didn't have the if we haven't progressed the way we have to technologicalwise like we in the wild have to be able to move to stay alive.

38:26.24

Paul

Exactly and we're not.. We're also not that fast either and within the animal Kingdom We're very slow in comparison to pretty much every other animal so we have to have some sort of flight and that's where the distance comes in. So. Um, it's just very hard in your joints. Um, and that's why runner's high is a thing. Um I Always say you should not be getting a runner's high. That's not a good thing to have um, essentially runner's high is your but your body going into flight or fight mode. Like you're literally going into a state where your body thinks you're going to die like you're you're running from something so runner's high gives you an extra boost of energy to keep running. Um, so like yeah, it feels good, but it's also very not good for you either. So That's my argument.

39:15.79

christophknoll

Yeah, at least prolonged I don't think every now and then triggering it isn't the worst thing because we do do that in the gym like pushing through the pain barriers and like as but like ah squats. For example.

39:19.79

Paul

Yeah.

39:23.88

Paul

The.

39:29.93

christophknoll

Everybody wants to hit their rep count but nobody wants to go to failure on squats and when you drop that weight behind you because you literally cannot go anymore. That's the ah we do do that like that's that's a goal of ours at least the the more disciplined people in the gym. So.

39:32.33

Paul

A.

39:47.89

christophknoll

I think prolonged. It's not healthy or right by every now and then utilizing it for that extra push just to you know, push your own limits. That's that's ah, there's benefits to that because also when you push your own limits that limit that you just surpassed is no, that's no longer going to be your limit moving forward.

40:04.16

Paul

Is.

40:06.10

christophknoll

It's it's how it's basically you know progressive overload for for running or doing I mean I'm the same way Paul I I don't I don't like to run I don't think it has the same benefits that you know subjecting yourself to consistent incline walking or.

40:10.10

Paul

Of course.

40:24.79

christophknoll

I'm a big fan of doing bike warmups doing some kind of a 3 to 4 minute like not not sprinting on a bike but some good pacing on a bike just to warm up and get all your blood flowing prior to a workout that's something my coach had me doing when I was with him he'd have me. Um.

40:26.92

Paul

With.

40:43.55

christophknoll

Start every single workout regardless of the lift with 3 to 4 minutes of medium intensity bike work and that has its benefits like just getting your blood flowing but you're right, not not putting yourself into constant fight or flight mode because. The stress levels like your stress and stress inhibitors are not meant to handle being in and fight or flight mode every single waking moment of your life.

41:07.44

Paul

Yeah, it's not yeah, it's not supposed to happen. Um, yeah, it's in Lo which I was watching a video speaking of that I was watching a video of or listening to a video that is during my leg day of Ums Hom Plats and he was talking about. Every single time he did squats he would do squats I think it was like once a month or something. Um, really at the of the day is how often he did it. He's known for his squats. Um, but he would talk about how he like you know he's ah he's got all those like famous phrases. Everybody knows like oh like I refuse to be a loser like I'd rather.

41:38.27

christophknoll

5 are.

41:41.69

Paul

Yeah, 5 more I'd rather die than be a loser stuff like that. But he said this is new. This is something I've I've listened to a lot of Tom Platt's speeches even like the longer ones and this is a new for me. He was saying that every time he did squats. He didn't know if he would actually survive them like he thought that during it he would die. Like he but he's like I've yet to die. But I go into it and during my set I imagine I'm going to die because of how crazy his squat sets were and to put it into perspective. He did 5 plates living per side 23 reps or something and like unsupported like I don't even think he had like.

42:18.90

christophknoll

No.

42:18.96

Paul

Rap knee wraps or anything on and he just did that like just randomly like for a set and there's 2 guys who attempted to beat it. They trained for like a year for it and they couldn't beat it like that's how crazy Tom Platz was so with that being said.

42:29.89

christophknoll

We used to Quad father for a reason.

42:34.11

Paul

Yeah, yeah, exactly for that With that being said, though, he was also very very blessed with like the best knee genetics ever like my knees cannot handle squats even though I respond very very well to squats must muscular wise. Um, it just does not work for me so he he he.

42:49.75

christophknoll

Well watching him do hack Squats is the same thing you see his his range of motion and how he ah man you're right like I hear I hear my knees when I watch that video.

42:52.61

Paul

Yeah, see yeah I can do the hack squats very similar to that. But when it comes to barbell squats which my body loves I can't do it the way he does it though like I can't I just can't like if I try to load the weight on. And I'm doing even just at 8 reps at least my knees are still hurting the next day and it's my it's my um, it's not my but ah let me look up what tendon it is I always forget what penant it is um, it's not my pateller. Um.

43:13.45

christophknoll

No.

43:28.80

Paul

No, the the tendant is called the pateler. Um, okay so it is actually the pateller ah tendon that that is my issue. Um yes, the 1 below the kneecap it's called the pateler ligament. That's that's my issue is that 1 specifically on my right knee that hurts. So um.

43:31.36

christophknoll

Patella. Um.

43:49.22

Paul

It sucks that I can't do squats. But anyways, that's best besides the point of everything that we're um, talking about but um, yeah, it's just ah when it comes to cardio I think you need to do? What's best for you and there's been so many different arguments of what the best cardio is. Um, for me I like Staremaster because I I argue. It's the hardest. Um and that's why I like it. But at the same time. Um, like walking on the treadmill at an incline has its benefits. Um, and it is very hard to do that as well. You're moving a lot more. Obviously but um I also need to get my steps in and I think that's my biggest problem is that I I need to get my steps in and because I work from home. So um, that's my that's my reason for doing that also just my playing calls for it. But if you prefer bike or like. Like with the different kinds of bikes. There's like the upright bike and like kind of the lean back one. There's also like the ladder climber you can do that? Um there's so many different cardio machinery that you can use you just got to test it out and see which one is which then also do not um, look do not really care what the calorie says the machine because.

44:58.95

christophknoll

Are.

45:02.21

Paul

That calorie number really does not Matter. Um, it does not know your body composition to just not know the effort that you're you're um, actually putting into the Cardio. So like the the actual and same with like your watch your your fucking smart watch has no idea how many calories you're burning it really does not know all it can base it off of is your heart rate. And maybe your blood oxygen level and even then it's not really that accurate when it comes to blood Oxygen level. So Do not trust your watch is like oh I burned a thousand calories during lifting you probably really honestly burned more than that lifting burns a lot of Calories. So um, don't trust what your watch says if you did.

45:35.65

christophknoll

Yep.

45:39.82

Paul

Oh I'm doing five hundred calories of treadmill and then I'm done. It's like dude, you're really not doing much what matters is that you stay consistent with it. Cardio is not something that when you're either weight losing weight or going for health. It's not something you want to progressively overload. Um, it's just something you need to do steady wise like typically it's steadywise. Um, it'll get easier but you're still burning calories either way, um, the more car you do the easier. It's going to get um but this is also me talking about um, low intensity steady state cardio which is l is which is what I do um, talk to anybody about hit which is high intensity interval training. That's a different ballgame. Um cardio with you know, hit cardio. Um, or however, you want to call it um high intensity cardio high you know interval cardio whatever it is. That's a different ballgame and you're. Overall effort will change over time and I think you need to adapt to that accordingly and you need to change your intervals as everything gets easier but that's not something that my body responds to super super well anyways, so it doesn't really matter. But that's just me.

46:47.94

christophknoll

Yeah, and another thing with oh man I had had where I had a great idea I was gonna take this um I hate that and when you lose your train of thought I was I was sitting here I was like I got a zinger. Um.

46:56.93

Paul

Happens to me all the time.

47:04.91

christophknoll

Yeah, oh well, oh there we go I got it. Um, when the reason why I preach and and prioritize treadmill work so much is that you can just by angling your body or either with you're leaning on the machine or not leaning leaning on the machine you can target. Different parts of whether it's your leg or if you're focusing more on breathing or anything like you're able to really really successfully do that and that's why I always like it. So for example, my my cardio that I do at the end of each workout is. Like I said between 111213 on the incline and I'll go between I'll probably warm up on two and a half and make my way up to the 3 for speed something like that and if I do not hold the machine and just have my arms down by my side and just look forward that right? there.

47:50.16

Paul

That it.

48:01.70

christophknoll

Targets my calves and my hammies more than anything and just doing that I'm able to target it and get almost like a mini burn and a mini pump in those particular muscles. But let's say I keep that same speed and same incline and then rest my hands on the machine upwards at the top. I'm now able to almost lean into it and get my quads engaged or take my leg muscles completely out of obviously I'm walking but like not targeting anything and just really focus on breathing and getting my resting heart rate as low as possible while I go through this strenuous exercise. Um.

48:29.39

Paul

4

48:38.26

christophknoll

And then even if I want to Target quads even more if you have the rests down. But for me, it's down below because I'm so tall but it's the ones that just ride the sides of the of the treadmills if you have that on yours I'll put my hands there and lean really into it.

48:53.24

Paul

Um.

48:56.45

christophknoll

And then it's just pure Quad focus and so you're able to then that's why I love doing the treadmill basically exclusively because at any given time I can target a very very specific muscle in my particular like obviously on legs.

48:57.22

Paul

Yeah.

49:14.44

christophknoll

When I do my cardio after a leg day I'm not really targeting my leg muscles because they're toast. They they did everything they need to So at that point I'm going to rest on the machine and I'm going to really focus on just breathing and making sure that I can get my resting heart rate as low as possible while I'm doing this particular movement.

49:20.24

Paul

Um, and.

49:33.27

christophknoll

But on let's say let's say I just did a chest day or something like that and you know Mike I have gone to your calves. So I'm not going to say that I need to work them all the time but getting them a little bit of love on you know a day where they're not necessarily going to see it in the lift I'll do you know. No holding onto it or holding onto it whenever I feel you know the burn gets too bad or something like that because again I'm not trying to really work the muscle super intensely. So if I feel the burn and starts to like get to the point where I'm uncomfortable I'm fine with uncomfortableability. But. I'm not trying to really get a pump in my muscles there. So I'm not going to worry about that. So I'd kind of lean on it then and shift back to it afterwards. But you're able to really target different things and that's why I love it. So so much you can kind of do the same thing with stair master. But it's a little bit different. Um, just because. Focus you have obviously have to have the mental side of things focusing on making each step. Um and while a lot of us shift into that like subconscious just it does. We don't even need to think about it that takes time like your first time on the stair master you are going to trip at some point.

50:47.27

Paul

The fact.

50:48.60

christophknoll

Even I I trip at least once on the stairmaster like and I've been doing it a long long time. So It's not like it goes away but you get more used to it and you don't have to think about it as much but in those early stages. It's really difficult to target anything other than. Getting your heart rate up and focusing on your breathing when you do the stair Master. Yep.

51:06.80

Paul

Yeah I end up like kicking the fucking stare half the time like I hate that I'm stepping and I'm stepping I'm like trying to get my foot just enough over the lip to like step on it. Especially if I'm doing like calf focused on sare master and then I just fucking smack it and nearly lose my shit. it's it's annoying um so yeah that's that's that's a downfall to ah to um to Staremaster. But when it comes to like the treadmill. It's actually a good point that you brought up. Um I do focus differently on like ah what muscle I'm targeting when I'm walking. Um, a lot of the time when I'm walking on the treadmill I end up doing actually like a lot of hamstring especially walking uphill, um, with the incline my focus a lot of the time is the hamstring because my problem is like I got decent enough cabs where I don't have to train them but my problem is is my soleus which is the front.

51:49.19

christophknoll

Um.

52:03.26

Paul

Is so overpowering from the rest of my legs that if I don't focus on my hams. My sous just takes over and it burns like a motherfucker and it's so like it's genuinely like almost torture like it's like I can't keep going. Um.

52:14.21

christophknoll

Yep.

52:20.96

Paul

So like when I do that I end up like almost having to like lift myself off the treadmill because it burns that bad. It's like it's like doing leg extensions when your burn when your quads are burning but like now imagine like that like for like 20 minutes straight that's what it feels like it's just it's so bad. Um, so like that's my downfall when it comes to walking on the treadmill. But I figured out that if I just focus on driving from my hamstrings and like rather than pushing with my quads which then target my soleus I'm pulling with my hamstrings as I walk. Um so that helps me a lot but ah, the stare master is very similar in that sense where you can kind of Target. What muscles you want? what? what muscles you want to utilize and um cas and quads is typically the the main focus on staere master for most people you could also really target your glutes as well. Um, hamstreaks is kind of hard. Um because you're not pulling anything where with walking kind of. You can pull yourself kind of forward um versus like ah quads which is pushing yourself forward so stare masters stare master is a different conversation. But yeah, it's a good point that you bring up I'm I'm glad that you brought that up. That's for sure.

53:31.10

christophknoll

Yeah, and most times when I'm at the end of my workout I'm so depleted everywhere else that it's just a nice auxiliary piece to to add on top of it. Um I know that especially on a day where I'm not doing a ton of.

53:39.52

Paul

Are.

53:47.67

christophknoll

You know, super super has so I talked about earlier with my shoulder days like how it's more you know working on the definition and getting the striations and everything and I haven't moved a ton of weight. Well okay, that's a lot It's not that I'm moving a ton of weight but it's not the heavy weight sets. It's just the the heavy rep sets. Um. And doing that I'll generally start to focus a lot more on getting my leg muscles engaged and I never lean on the machine on those days but like I said on some other days there. The the leaning does come in. Um, one thing that I I mean I mentioned it earlier but. Bike work is something that I love too just because it's so mindless you can sit there and if I get like lost in a song or something like that and I don't even pay attention to what's going on around me I'll look down and be like oh shit. It's been like 15 minutes on the bike I didn't even realize it like that's.

54:39.92

Paul

Yeah, yeah.

54:42.51

christophknoll

And that happens if you do biking outdoors too like all of the the cardio that we talk about all of this can be supplemented with outdoor work as well and I even recommend doing outdoor work at least once a week just because getting that natural vitamin d in your system is so so important. Um, and.

54:58.35

Paul

Yeah, it helps a lot.

55:02.60

christophknoll

Yeah, like I I mentioned earlier I have a dedicated hike week or hike day each week would just go out for me I you know I do my photography then too but going out and doing a hike day is great if you have dogs like Paula's dogs walking the dogs that's a great way of doing it so all of these things that we've talked about.

55:14.64

Paul

The.

55:20.80

christophknoll

You can supplement that by going outdoors and biking is a great way as well outdoors because biking outdoors is even more you you go even more mindless because you can just pay attention to the scenery around you and you don't and realize half the time how intense your body is working and that can be ah, a truly beneficial thing because.

55:36.44

Paul

Um, and.

55:39.62

christophknoll

Lot of people hate cardio because they think it's tedious and they don't like to just sit there and do the same thing over and over and just kind of aimlessly walk or aimlessly look at a dot on the wall while you do the treadmill or something like that. So if you start doing it a little bit more outdoors you kind of lose that bored factor because there is scenery around you. Like unless you live in like I mean New York City is all but tough to do it. But like if you live anywhere that's got some trees like your mind will start paying attention to anything and everything else and that's really important when it comes to cardio.

56:05.56

Paul

Yeah, yeah.

56:14.22

Paul

I remember um one of my favorite places to walk was when I lived in Colorado um, because I had the view I had the because yeah I had the the mountains to look at so I would walk a circle around my apartment complex I was in which was I think it was like.

56:19.77

christophknoll

Um, the mountain ranges.

56:30.22

Paul

About a quarter mile like almost exactly a quarter mile I think um, give or take so like one way I'm looking I'm looking kind of like at the city ish of Denver because I was north of it and then when I walked the other direction I was looking straight at the mountains and the way the mountains sat when I was living there in April and may a few years ago the way the mountains sat they came like down into like a v and that was right where the sun was set so it's like such a nice view to have and it's like the endorphins you get of just looking at that view like there's so many there's so many videos and shit have like really good views out there and photos and it's like dude you.

56:54.20

christophknoll

So.

57:04.44

Paul

You need to experience it like there's no photos I could do it justice like I have to take photos and be like oh that looks really nice. But when you're there, you can truly see the depth of the of the like view that you're seeing it's it's a whole different ball game. So if you got a good view to ah to utilize while you're doing cardio. It's a whole. So whole another world I'm ingrained I read so like that's my view. That's why I forget I'm doing cardio like that's why I love reading during cardios because I forget I'm doing it because I'm reading a good book and I can dive into the world of the book and forget that I'm even walking all of a sudden I got 5 minutes left and have to finish up my chapter and call it a day. So um, that's what I do and. It's it's so much more fun while reading. It's so much better.

57:45.66

christophknoll

If you want a ah cheat code to forget that you're doing cardio put on imperial march and pretend you're the favo first legion walking into the jedi temple like.

57:51.53

Paul

Yeah I've seen that I've seen that yeah, that's funny. That'll be funny like yeah if you could really get in the mindset of that like really truly believe they're actually in there you put on your hood. You're like yes I'm anekin walking up these steps that'd be fun.

58:05.32

christophknoll

Ah, yeah I mean at the end of the day though like we joke about it but tricking your body into cardio is actually like something that is a it's a true test but it's very very beneficial because Paul and I talk about it but we hate cardio like we do we do? We do not like doing it.

58:15.96

Paul

Yeah, oh I heard it so much. Oh yes, if I can go without it I would I know the benefits enough to keep doing it. But.

58:24.60

christophknoll

We understand the benefits we are disciplined enough to do it but we hate it. There's.

58:33.29

Paul

If I could get the benefits without doing it I Absolutely would.

58:34.79

christophknoll

Exactly and that right there is why we need to trick ourselves because especially like for me one of my most like obviously outside of leg day. But my most energy dense or energy required.

58:40.80

Paul

You.

58:52.89

christophknoll

Lyft is like my back day and so after my back day I Just don't like I don't I don't want to be in the gym anymore I don't want to be anywhere other than like I know in my bed or something like that. So I like to you know, then then it's time to go trick myself into um, doing some some cardio. Because my mind is not going to want to do the cardio. It really isn't.

59:19.51

Paul

Yeah, um, that's why I just do it after my workout because um, especially with everything I'm taking right now and the whole process that I'm going through right now I'm more motivated than ever. Um, so I get motivated I get more motivated to do cardio after more workout than I do like in the morning, especially like when I get pissed off like. Waking up like this morning I woke up because my dog decided to go next to my bed and wine that she needed to go out even though it wasn't her time to go out. We're on a schedule and she decided to wine 45 minutes earlier than usual. So. It's like I don't want to do cardio after waking up like that like waking up angry. You know so um.

59:46.47

christophknoll

Yeah.

59:55.92

Paul

That's why I do it post workout again. I don't want to do it? Um, but it's easier for me to do it after my workout right now is really the only time I ever like want to do cardio because I want to shed the fat and I want to get ready for my show because now as of today I'm four weeks out so like the more effort I put in. The more results I'm going to get at the show. You know? So um, that's why I want to do cardio and fucking chances are when my coach sees my way in. He's probably going to have me doing more cardio anyways, chances are instead of taking out food. He's probably just going to have me increase my cardio and the other thing too.

01:00:25.98

christophknoll

Yeah.

01:00:34.26

Paul

Um, is you you can also do like a little bit of math when it comes to cardio too. So like for instance, right now I'm doing 5 cardio sessions a week. So if I add 5 minutes to each session I'm adding 25 minutes overall throughout the entire week which is almost another session. Before I was doing 30 minutes for 5 times a week so really then it really was pretty much an extra session but I'm not really there for that much longer and I'm not going doing cardio and extra session. It's just 5 minutes more per day which then adds up. So if you incrementally increase it. It'll add up and. End up being a lot more than what you were doing before and then like I said your stamina will also increase too. So so cardio, especially if you haven't done cardio for a while. It's going to suck at first? Um, but the more you do it the easier it gets. Ah, so this is the way I did it right? So this is here's my explanation of how I did my treadmill cardio and I started treadmill so before getting into prep I was doing stairmaster 3 times a week for 30 minutes man do I fucking miss that I really took that for granted, let me tell you but also then again I was also unemployed and I was hitting the gym.

01:01:38.78

christophknoll

Um, me.

01:01:45.34

Paul

Doesn't matter. But um I took it for granted. So what I did was I started out with 10 degree incline on the treadmill at two and a half miles an hour and every 10 minutes during the walk I would increase my speed from. So I started at two and a half miles an hour I would increase it by point one mile an hour right so I'd go at 10 minutes and I go 2.6 then at 20 minutes could 2.7 then the next week I'd start at two point six then I go 2.7 then 2.8 the next session I would do two point seven then I go two point eight um then 2.9 and then I'd go up all the way to the point where I'm incrementally working my way up to three miles an hour for the entire to the entire session and then I did the same thing with cart with the incline I would go from ° to twelve and a half to 13 every 10 minutes so every so for the 10 minute mark I do twelve and a half 20 minute Mark I do 13 then I call it the next session I would do twelve and a half thirteen thirteen point five that way I'm doing three miles an hour but I'm increasing the incline incrementally ah that way. It's not so much all at once. And that made it a lot easier for me to build up to 15 degree incline at three miles an hour when I wasn't so I wasn't used to walking on the treadmill like it used to be because there's times where I have done a lot of inclined walking um as part of the plan. But since I hadn't done it for a while. This is my way of making it easier for myself to get to that um degree of of.

01:03:14.14

Paul

Effort really? So um, that's how I did it too. Um, which made it like I said it made it easier and it it also made me kind of pay attention to my effort and made me pay attention to um, how hard it was and it did gradually get easier and at this point it's like I feel like I'm almost not even doing cardio. It's so easy. Um, I am holding onto the machine but it's because I'm at such a high incline I don't want to fucking fall. So I'm like kind of holding many my arms up. Um and making sure I'm balanced. Um and that's pretty much all I'm doing I'm not like lifting myself off the machine because that's kind of cheating um but also with. Steady state cardio to there. There is a target heart rate. Um, so for me, it's between 13150 beats per minute is my target heart rate doing l iss um, if you're doing high intensity. It's closer to like one fifty to one eighty even closer to like 81 at that point. Ah for for higher intensity cardio but lower intensity 1 30 one 50 is pretty easily pretty for me. It's pretty easy to hit and I have a good restting heart rate of ah of a healthy resting heart rate so hitting one thirty one fifty does require effort but it's not like I'm going absolutely ape shit and cardio. In order to hit it. So um I just kept that heart rate going and and kept it up where it's supposed to be and um, you know that's how I was able to keep doing the liss but in the past the plan called for um, doing half hour of walking when I was cutting.

01:04:45.97

Paul

I think I was cutting like yeah, we're trying to lose weight October November December of last year prior to doing keto. Um, so when I was doing that I would eat after my workout and then go do cardio. Especially when I was in keto when I didn't have any energy like from carbs. So I had to put something in my stomach to have some sort of um, essentially in quotations ketones in order to burn for energy to do my cardio so that's what I would do I would come home eat a meal then go do cardio. Which was a bitch because when I was home I wanted to stay home and my wife wanted me to stay home osh like she's ready for me to come home when I'm coming home from the gym and watch Tv with her or whatever relax you know, hang out the dogs. Whatever it is so when I would come home eat and then leave again. It's like it just made it that much worse because it's like.

01:05:22.92

christophknoll

Yeah.

01:05:40.22

Paul

I Have to like see the dogs I have to like be in my house because like when you're home like like you got like this like relaxation you know what I mean so it's like then you have to like change that up and get rid of that and go back and do in cardio I'd go to my apartment gym and just go do walking on the treadmill. So um, that was the other way we utilized that so it's.

01:05:44.22

christophknoll

Are you going.

01:05:58.86

Paul

It's interesting, um, different ways of utilizing. It is interesting and however you go about it. It's completely up to you. It's just this is the way that I've done it. Um I recommend stamaster for most people just because it's hard. Most people aren't used to going up to stairs so much. Um, but inclined treadmill and Staremaster are arguably just about the same.

01:06:16.26

christophknoll

And.

01:06:18.30

Paul

As far as like calories burnt and effort actually put in so you could go either way with it at the end of the day. Yeah, you got to like you got to start up the machine so it's running.

01:06:25.36

christophknoll

Got to go John beast mode on the ah you do your wow. Ah, that's so silly I'm in.

01:06:36.91

Paul

And then you like get back and and then get on the machine.

01:06:38.40

christophknoll

Also, that's that's my biggest pet peeve too when I see people on on a treadmill. They'll get it up to a running speed. Okay and they can. They'll do their running and then they'll do it for like maybe.

01:06:47.14

Paul

Um.

01:06:53.37

christophknoll

30 seconds or a minute. Okay and they'll be running at pretty high intensity and so that's either a sprint or at least a hard jog for most people and then they go from that to get like pulling themselves off of the the machine and letting it just. Been out and then they just wait a little bit and then do the foot kick and then get right back into it like it's intermittent running and I I understand when you're a runner what purpose that does for you I understand that getting like training your body to do that has its benefits when you're. When your goal is to be running. But if you do that after a lyft or doing that for any reason other than to lose weight or something like that. That's one of my biggest pet peeves. It just bothers me to seeing that.

01:07:43.10

Paul

So here's my argument I think that's dumb but high intensity interval training for cardio or hit cardio. Um, or what are you going to call it. Um, that's basically kind of what they're doing so you know you're getting your heart rate up running it for like 30 seconds 45 seconds whatever it is. And then you get it back down so you're up and down up and down up and down. Um, but yeah, what you're supposed to do is for like I mean I think treadmill is the worst way of doing hit but in that case, what you're supposed to do is like sprint for like 40 seconds

01:08:01.72

christophknoll

And I get that I do get that.

01:08:16.33

Paul

And then like lightly jog for like a minute or whatever their interval training is you know if it's like 50 seconds and then for 15 seconds you're resting then 50 seconds you know, whatever it is. That's what they're supposed to be doing um when I did hit I did the rowing machine so I would do rowing for like I think it was like 20 minutes or it was it was ah it was 50 seconds of no, it's 15 seconds of like spurts and then 50 seconds of like steady rowing. So it's like steady row for 50 seconds to do 15 seconds just all out as hard as I can and I think it did like think it was like 8 or.

01:08:49.69

christophknoll

Yeah.

01:08:54.81

Paul

Forget how many intervals it was it. It goes like might have been 12 or 13 intervals like there's a number of actual intervals I did which equated to about 20 minutes of doing that and for rowing it was easy because you just set it up like normally would and then you look at the timer on the actual machine and that's when you would like burst. It. So like I would do like. Um, it was like I think it was pretty much every minute I I broke it down I think I instead of doing 50 seconds of rest I think it did 45 just to make it nice and easy. Um, so it did 45 seconds of like steady rowing and then 15 seconds of blasting it. And then I do so like every minute at the minute at the 45 second market blast it until the the rounded minute came around so that's how you really should be doing hit doing treadmill like that is dumb because you're coming to a complete rest and that's not what you want to? do you want to lower your heart rate and still move and then get your heart rate back up.

01:09:41.95

christophknoll

Yeah.

01:09:49.10

Paul

But you're coming to a completely resting state and then just sprinting. It's not necessarily the best for you. It's not the best way of doing it in my opinion. But so I see where you come from.

01:09:53.98

christophknoll

I Must believe that I must believe that there is a cheetah behind me I must be running at all times.

01:10:01.12

Paul

Um, there's that there's that um Joe Organ clip where he's like he's like that's why men come passes because we have to in case of in case of panthers behind us. Yeah Joe. Um.

01:10:10.12

christophknoll

Ah I remember seeing that we we do it quick.

01:10:17.84

Paul

Jimmy I think is's Jimmy Schultz right now. Andrew Schultz Andrew Schulzton and Jimmy he Andrew Schultz was on that podcast and he's losing his shesing. What the fuck are you talking about that. Not a thing but.

01:10:18.78

christophknoll

Andrew Schultz

01:10:26.42

christophknoll

Ah that's why that that I mean bunch of comedians like that's why that's so great. But he's he's big on the ah and fitness world and fitness side of things too. So like. If you want honestly want like good material to like go give j r or or listen on 1 of his more like whenever Andrew Huberman comes in like when they do episodes like that. Go give those a listen because from the fitness side of things. Both those dudes know what they're talking about I know jri has a lot of controversial topics and a lot of people don't like him because of that. But at the end of the day. The dude.

01:10:43.94

Paul

Then.

01:10:57.55

christophknoll

Has achieved tremendous longevity with his frame and how old he is so give give him a listen whenever you have a chance. Obviously we we we don't need to do advertising for Jre because it's the highest listen podcast of all of of all time but still.

01:11:01.97

Paul

Yeah, yeah, he's wild.

01:11:12.42

Paul

By a long shot too. It's not even like close. It's like it's insane. Um Andrew Huberman I think has his own podcast too. Um I believe so that's a good one to listen to I've never listened to his podcast individually. But I've listened to clips from it and it's pretty good.

01:11:16.98

christophknoll

Yeah, yup Ff. . you can also just go find papers that he's published like at that end of the day he is in the science field like he goes on podcasts and talks to a lot of people but he is a person in the science field and so he does put out research back papers and stuff like that. So.

01:11:30.21

Paul

Um, yeah.

01:11:45.68

christophknoll

If you want good information and know how to read a research article then go give that a look to.

01:11:45.96

Paul

Um, have.

01:11:48.89

Paul

Yeah, he's a um for those that don't know he's an endocrinologist so he studies basically human hormones. Um, because essentially if you really think about it hormones at the end of the day is pretty much everything hormones is just essentially the chemicals within your body. Um, and that's what balances everything? um. It's how you function we function because of our hormones we can die because we lack hormones like if if a male gets below 4% Body Fat. We can't regulate our testosterone you can die from that not because of mountain their nutrition because you literally don't have your hormones running and you can Die. So um.

01:12:19.99

christophknoll

Yep.

01:12:26.29

Paul

That's essentially what endocrinology is um, there is he has a lot of information on the sports side of hormones which is interesting to listen to but he also has a lot of information on the lifestyle side of things and like how sleep affects your hormones and and like you know I listened to 1 of his recent podcasts at Jre was they talked a lot about ice baths versus saunas and stuff like that and the the benefits but um, see I want to take cold showers. The problem is is that this is what they said they said if you do cry out or if you do cold showers or cold tub.

01:12:47.59

christophknoll

Ah, ah, that's my specialty to I fucking Love cryotherapy.

01:13:04.64

Paul

You know, cold plunge. Whatever it is within 6 hours of training. You're basically making your training useless like it just kind of ruins your gains. Um for a lot of it. He's saying you should do it beforehand or more than 6 hours after training is when you should do it is what Andrew was saying.

01:13:20.23

christophknoll

I'm going to argue that but on a different episode because that's that's an episode in itself because I actually just put in my I put in my order for my new for my new cryotubb. So I'm a.

01:13:23.85

Paul

Yeah, we could talk about all that another day.

01:13:34.37

christophknoll

I'll talk about that next week after I have it set up and put in. So maybe there's our next week episode. Ah ah the tub. The tub is superior man.

01:13:39.90

Paul

Yeah, see I want I like taking cold showers. It's just I want to? yeah but I should don't want to go buy ice and I don't want to have to like take the whole time to do it I Just want to take a cold shower. Um and call it day. It's just it's for me, it's not about.

01:13:51.63

christophknoll

No.

01:13:55.85

Paul

The recovery or anything like that for me, it's the it's the dopamine because I lack it entirely because of my eightdd so like doing taking a cold shower to get that dopamine rush afterwards is what is in like I think it's like 3 or 4 times or baseline throughout the rest of the day if you take a cold shower or something like that. So.

01:13:59.84

christophknoll

Ah.

01:14:12.47

christophknoll

Yep.

01:14:14.32

Paul

Like that's the reason I want to do is for the dopamine effects not necessarily for like you know, internal body temperature regulation or recovery you know or cardiovascular health nothing like that. It's for the dopamine for me is that it's that chemical specifically.

01:14:27.26

christophknoll

And so actually staying on that topic too relating it to cardio I mean there is ah I mean they talked about on jre a while back how ah instead of medicating for depression. There's the the science backing that it's one and half times more effective to. Utilize physical activity to counteract any kind of depression or anxiety or things like that and if you have ever worked out in the morning before going on for the rest of your day you feel phenomenal because what ends up happening is you do end up triggering like your endorphins or.

01:14:47.51

Paul

And.

01:15:03.51

Paul

Um.

01:15:06.00

christophknoll

Getting a dopamine rush from just feeling good about yourself in the morning. Um I mean add in oxytocin if you have you know more people at the gym at that time and you can do a little social aspect as well. But at that if you end up doing that little bit of activity at the beginning of the day and so. You can utilize that when I say that outdoor cardio like if you have the time or well I'm not going to say if you have the time because everyone can just wake up a little earlier. Um, so just taking ten fifteen minutes and going out and doing you know. Speedwalking or maybe even a light jog not running but like a light jog just to get your your your heart rate up in the morning and then coming back and you know showering and getting ready for the day like you're going to feel so much better and that's why you know we talk about. How utilizing this physical activity can help kind of act all you know the sad vibes or the depression or stuff like that because you're quite literally training your body to wake up and start enjoying life. So that's why anybody who struggles with it tremendously like I've had my struggles in the past and that's why there was this period of time like. I teach so I got to get up normally around 5 or so and I'm in I'm in the the room by 6 6 30 getting ready for a seven o'clock start um but there was a period of time where you know mentally I wasn't doing well so I would go to the gym beforehand at like 3 30 4 in the morning I mean I was not getting I mean.

01:16:37.80

christophknoll

I lost a lot of sleep over it. But at that what ended up happening was just triggering my my body or getting my body to trigger those hormones so early in the morning and just carry it through the day you you just feel so phenomenal and you don't you start to not need coffee anymore. You start. Not needing you know caffeine of any kind and as long as your diet is clean and healthy. Your body just starts reacting to the world better and so that's why I'll recommend doing any kind of if it's I mean we're worse focusing in on cardio today. But. I also recommend if you want to do weight training at the beginning of the day or even so we talked about like swimming or one of those other like it is cardio but it's also an intense workout in itself like doing anything like that at the beginning of the day that can help trigger these these elevated hormonal levels which will just. Help you improve your everyday life.

01:17:38.66

Paul

Yeah I think also um, something that people really discredit as far as um, what makes them happier is food and we've talked about um, we've talked about food on pretty much every single episode but um.

01:17:46.20

christophknoll

Oh.

01:17:53.48

Paul

Your food also plays a big role in your hormones too And what's something that's very denture metal to your to your hormones is um which includes dopamine and endorphins and all that is alcohol. Um, so for me, not only do I not drink alcohol because of the chloric content that I don't need. It's also that it just throws your hormones completely Off. Um, so that's why like people are like oh like I'm like oh I Just don't drink and typically people leave it at that but they ask me why sometimes to. Um, and I'll just say oh I Just don't need the calories is typically what I leave it at but really the biggest thing for me is like I'm not trying to throw off my testosterone I'm not trying to throw off like any of my lipid profile like I'm literally trying to keep everything dialed in. Especially right now like I need to keep everything dialed In. Um, so I can't have a drop like that shit. Well well mess with your hormones. Really bad. Um, caffeine black coffee especially is actually genuinely good for you. Um people forget that they think that any source of caffeine is bad and and it's not. Um, black coffee is very good for you. Natural black coffee. Um, granted I have like flavored coffee like flavored coffee beans stuff. That's not as good for you. But um, black coffee is a lot better for for you than like any sort of like energy drink or anything like that that is just full of like flavored chemicals and stuff like that. So.

01:19:17.21

Paul

Black coffee is a good route to go to when it comes to helping with your dopamine levels caffeine genuinely helps my dopamine levels. That's why I have so many energy drinks today I'm drinking 1 right now I had a mug of coffee earlier and for me caffeine because of my add doesn't give me energy. It just keeps me awake keeps me focused. Um. So I could have an energy drink and go to bed an hour later it doesn't affect me the same way. So um I figured out kind of a routine with that as well and um your food again plays a huge role on how you feel within your own skin and if you eat like that's why you feel like shit after eating like Mcdonald's it's just because it's so bad for you and. You're eating food that your body's not meant to digest so you feel like crap and you feel like you also mentally feel like crap too. People don't realize that like you feel sluggish you feel tired you you don't like yourself in the mirror like you could be the most shredded do. But if you have Mcdonald's and you feel bloated in shit, you're just like oh what is wrong with me like I feel like shit.

01:19:55.42

christophknoll

No.

01:20:12.75

Paul

You look at the mirror like what the fuck is wrong with you like that's what this kind of food will do to you so keeping a healthy diet relatively healthy diet. You don't even need to eat like super super healthy, but like eating consistently and and keeping consistent macros throughout your day. Um is going to be very very important to having.

01:20:12.82

christophknoll

Oh.

01:20:32.27

Paul

Ah, happier lifestyle too and not to mention the weight loss that you could potentially get and the fat loss you could potentially get from just keeping good macros good micros and being consistent with those macros and micros throughout the day ah is huge and keeping away from stuff that we're not supposed to have I've preached this before but. If you really want to like start taking control of your fat production and gaining weight and all of that I think the best diet you can get on to get you onto that bandwagon I've said it before a million times is paleo paleo to me ideologically makes the most sense. Ah, you're getting rid of everything that's processed. You're getting rid of tons of preservatives. You're getting rid of all the junk all the sugar all that shit and you're eating the way we're supposed to eat. Ah the way our bodies have have adapted over many many generations and many many hundreds of years um centuries and thousands of years that is like we really didn't even get into like bad seasonings and shit like that until like the late 18 hundreds like before that everything was seasoned with like basic ingredients like salt pepper paprika cumin stuff like that cinnamon. That's why the spice industry was so big back in the seventeen hundreds and sixteen hundreds because that's all people could season their food with was basic. You know ingredients. So now that we have all these sauces and all these process corn syrrups and shit and like like it's so hard for me to find a seasoning in the store that's not loaded with sugar.

01:22:05.62

Paul

It's so fucked up every single sauce loaded with sugar like even a one sauce. A one sauce has a ton of sugar in it. It's like dude you're supposed to be bitter like why is there sugar in here like you're I don't know I don't get it So it's just like that's what I'm taught like cutting that shit out will make such a big difference. Um.

01:22:05.78

christophknoll

Yep.

01:22:15.80

christophknoll

See.

01:22:25.59

Paul

And especially with today's like oh keto and gluten free and this is fat free and sugar free and but blah blah like just ignore all that marketing bullshit ignore the organic marketing bullshit just get stuff. That's not processed genuine like chicken you know beef steak. Um, fish especially whitefish um and then like getting like like just like rolled oatmeal or quick oats or something like that if you don't want to actually cook the rolled oats. Um, you know, having like like rice and um, not having like cereal and shit like that but like having like genuine bread. Like that's that's like cooked in a bakery like made in a bakery with like no ingredients in it um stuff like that can go a long way. Um, for instance like Ezekiel bread I have ezekiel bread every day that's just whole is like literally just grains like there is no like wheat or anything in there. It's literally just grains and it's. What we've been eating for over a thousand couple thousand years it's called Ezekiel bread because it's ace off the bread that Jesus ate like it's that's what it's based off of so it's like we've been eating it for thousands of years

01:23:26.90

christophknoll

I.

01:23:37.50

Paul

And so like that's the kind of stuff that you need to be introducing into your diet and getting away from like milk for instance like milk. We shouldn't be having cheese. We shouldn't be having none of that shit it does not agree with our body. It doesn't We're not yeah no so like stuff like that is what you need to cut out. You know.

01:23:52.24

christophknoll

That's that's why so many people are lactose intolerant.

01:23:55.85

Paul

Yeah, because we're not supposed to have it. You know and like it's also lactose intolerance. It's also like built up over time. It's not like you're born typically lactose intolerant. You might be but it's not to the extent you get when you're later in life. You know like both my mom and my brother are lactose intolerant. They didn't develop it until later in life.

01:24:00.68

christophknoll

Yeah.

01:24:14.74

Paul

You're not supposed to have lactose. It's not a thing. It's not in our diet anymore as a baby. We're supposed to breastfeed which has lactose but then once we're done that we don't need lactose anymore. There's no point like we don't We're not supposed to have milk. There's no point. Um.

01:24:26.10

christophknoll

To quote Rotten burgundy milk was a bad choice that's from and some Anchorman went an anchorman to a no, no sorry Anchorman one when he loses the job and he's just wandering the streets and he's wandering with.

01:24:32.56

Paul

What was that what part of what part of ah Anchorman.

01:24:45.78

christophknoll

Like ah he's bloated. He's his beards all on Javen he's got just a quart of milk and he's just drink walk in the street. It's like a ° out milk. A bad joys.

01:24:48.12

Paul

Yeah, I'm gonna ask box of emotion I quote rock burgundy all the time. Yeah me I quoted ah I quoted my ah to that to my brother the other day because he called me and he said he had a nightmare of me and me and page like breaking up or something and um I was like he is like I even understand it. She looks slot me whatever and he's like I don't understand I like I couldn't figure it out and I'm just like. Ah, reminded me of was a second anchor member. He's like I brush my teeth with a lie a lobster. It's like it's like that is like a dream world that he was in it didn't make any sense. But yeah as I could quote that all day.

01:25:30.21

christophknoll

Ah, but yeah, the outtakes from that movie are just phenomenal I mean.

01:25:36.60

Paul

Yeah I'm a psychologist. She can read minds or a window He he's like you can control objects or I forget what he said to the to the step dad. Yeah.

01:25:46.26

christophknoll

I pleasured myself to the image of Mrs buddersworth.

01:25:53.69

Paul

I tried masturbating and rubbed my calf aggressively for 30 minutes you should have know when it was her calf break feels it. He's like yes, ah love and then I love will ferll anyways, back to the topic.

01:25:58.10

christophknoll

Feel like feel that cat doesn't not feel like a hard guy. Ah, but um, absolutely yeah, um. I Mentioned this a while back back when my diet locked in when I was with the coach but before that I used to do you know I was I thought my diet was locked in but what it really was was that I had like a good.

01:26:17.28

Paul

3

01:26:29.84

christophknoll

Idea of what I wanted to do but I wasn't executing it well so I was doing my rice and chicken but my chicken I mean it hardly looked like chicken because I was cooking with so much seasoning. So it really wasn't even. Like we talked about how the seasonings have lots of sugar or just overall preservatives and things like that that really shouldn't be in there and um, so for me I thought I was doing really well. But in reality it wasn't and I would use I used to do this was prior to picking up the coach every Saturday I would just eat whatever I wanted.

01:26:47.68

Paul

Yeah.

01:27:01.34

christophknoll

Do a full day refeed of just anything and everything I wanted so I was getting like dominoes and Wendy's and stuff like that and that's just at the time I was feeling great with it. But then once I locked in with the diet with the coach and like my.

01:27:10.40

Paul

Um.

01:27:17.90

christophknoll

Obviously I was still eating a lot of rice but my chicken had little to no seasoning at all. Um, my vegetables were way like weighed out or Miss I measured out and it was specific vegetables like cut corn out completely because I had a lot of corn prior to the coach as well and then.

01:27:33.17

Paul

Okay.

01:27:35.82

christophknoll

After a month or 2 of having the diet locked in like that I know I I remember I texted my coach because I went out to get dominoes with like Hamel or someone like that and I just felt like shit and I had to be I was in the bathroom for like 20 minutes after just eating like a piece or two and I texted him and he was like yep.

01:27:53.65

Paul

Um, if.

01:27:54.96

christophknoll

When you lock in like with a good diet and good macro split and eating healthy and eating clean eating. Just 1 thing that's outside of what your body has now become accustomed to will wreck your system and so like nowadays I still can't eat dominoes I can get away with burgers and stuff because. I still have I still cook my own burgers at least once a week so like if I want to like today I'm gonna go get 5 guys after my lift because well and so that's the thing 5 guys if i.

01:28:18.73

Paul

Yeah, ah, fucking jealous.

01:28:28.40

christophknoll

Wasn't still consistently having burgers in my diet I know that if I had 5 guys my body would reject it because it's it's not I mean yes, it's you know it's it's red meat and in theory you know, okay within the diet but the amount like there is still sugar in their burgers like Borger. There's still sugar in there because it tastes it tastes better than everyone else and it's for a reason and I know that if I didn't have the the normal burger intake that I do my body probably wouldn't maintain it but the fact that generally if you are locked in.

01:28:47.89

Paul

Chessburger.

01:29:06.50

christophknoll

That's why like when when people who have healthy diets get asked to go out and eat and we say no, it's not because we're disciplined to not eat that stuff. It's because we know our body is going to fucking die when we eat it like when I go out I have to genuinely look over the menu.

01:29:19.90

Paul

If.

01:29:25.74

christophknoll

Nowadays like normally I pick out you know something that I'd like I know like ah south side before it closed here and and gardner. Um it would I would always go in and get like ah the heaping nachos or whatever and yeah South side closed. Um.

01:29:38.37

Paul

Ah, forgot outside clothes. That's right I was trying to remember where it was. That's right.

01:29:43.17

christophknoll

And so I'd always got like a big thing in nachos and now if I ever did that I mean I'd probably get halfway through be like all right I got to excuse myself on the table I'll see it all in a half hour and I get back from the bathroom like your body just learns to reject food that it shouldn't be eating but.

01:29:52.64

Paul

And yeah.

01:30:01.20

christophknoll

What I was eating. You know that that split I had before where I thought I was doing well and then I had those Saturday meals I I thought I was feeling good like we talked about how your hormone levels are impacted by. You know your dietary choices and I thought I was feeling well. But then when i. Locked in with the with the good diet I felt genuinely good and when I go out and get you know 5 guys doesn't hit me but like if I go and get like let's say. Ah if I go to like.

01:30:36.78

christophknoll

I'm trying to think of food options in the area but there's not really much pizza in general. So like if I could do like pabgioss or Domino's or like Parker house or something like that my like mental. Yeah I just feel like shit like I'll be eating it. It tastes good I know I'll have to go to the bathroom shortly after. But. Mentally I start like not feeling as good as I did before and that's just because that mental side of things of locking in with the diet and your body knowing that hey this you know unriched or what's it called an unenriched flower as I what it's called um the the type of flour that. Is not that great for you that they use to make pizza. Um, that kind of like your yeah, it's it's some unenriched on unriched That's what it is unenriched flower um it is it essentially it's for people who are companies that need to make a lot of like pizza places who make a lot of of.

01:31:16.15

Paul

Um, I'm not too familiar, but probably.

01:31:32.37

christophknoll

Dough throughout the day they get this unenriched flour that basically takes out all the nutrients of dough and it's it's like you're eating cardboard. That's why like when people say pizza is bad. They say it tastes like cardboard because it it basically is borderline cardboard as is like without the grease and the flavor and whatnot. So.

01:31:45.69

Paul

Um, yeah.

01:31:50.46

christophknoll

Your body just learns to naturally reject this stuff So that's why I mean we talk about I mean this this episode is about fat loss and cardio and whatnot but and to or in order to actually achieve that the rest of your diet has to be looking good so it is what it is.

01:32:03.89

Paul

For them. Yeah, definitely for the most part I mean for for most lifestyle people who just want to have a healthier lifestyle staying away from. Yeah yeah, that's that's that's sort of like it's.

01:32:10.84

christophknoll

Oh you can absolutely go out once or twice like that's fine.

01:32:18.54

Paul

It's also like the other thing too is when it comes to so for me pizza is like literally completely out of the question like even even when I'm bulky my coach is like you can't have pizza like that's the 1 thing we're not going to have um whenever I have a reffe. It's either sushi or burger and fucked does it feel good whenever I have it like.

01:32:22.60

christophknoll

Yeah.

01:32:36.41

Paul

Ah, just like especially 5 whenever I do burger I do 5 guys because they load you up with fries. Ah and just destroying burger. So.

01:32:41.67

christophknoll

Oh my God You just get you got the kitty fry it and then they're like well you have the rest of that paper bag. Let's throw some Fri and ah.

01:32:49.80

Paul

It's there's a um, the guy there's subtic I was reading something about why they do that and like the guy who created 5 guys did it because he said like they have everybody put extra fries in the bag because he says there was nothing ever better when you went to a fast food place. Then finding extra fries at the bottom of your bag so we want to make sure you have fries at the bottom of your bag every single time you come so that's why they put extra in there. So. That's why I love that I got the biggest amount of fries and they just put a shit on in there. The last time I had a burger was at um god thatdy's burger bar which has bison and fuck is that good.

01:33:07.61

christophknoll

Yep yep.

01:33:20.59

christophknoll

O.

01:33:23.81

Paul

Bison is so good if you guys got a chance bison get bison because bison is so an infinitely superior to beef. Um, just tastes so much better. The like that felt amazing and I just destroyed that burger like 3 seconds um I had the time I actually had to slow myself down I had to like because I eat really fast. So I had to like like take a bite chew put down the burger and sit back. Yeah that's what I had to keep saying to myself because I would have destroyed it in about 30 seconds um so yeah, it was. It was so so good. Um I remember the last time I really felt like shit like really really bad.

01:33:44.77

christophknoll

Enjoy it. Enjoy it. Enjoy it.

01:34:02.70

Paul

Was um parker house pizza I had their big mac pizza their big Mac Pizza taste so good. But I genuinely felt like I was going to like I have a fucking heart attack after um, there's just so many calories in that one pizza this is back before I was like with my current coach I think this is a few years ago. This is when I lived in Massachusetts.

01:34:05.32

christophknoll

Ah.

01:34:13.31

christophknoll

Yep.

01:34:21.66

Paul

Um, so it was just so bad. Um, a few years ago a few christmases ago I got the Mac and cheese pizza from patriots destroyed that entire pizza in 1 setting didn't even think twice about it. Um that I felt kind of crappy afterwards. But man does that pizza taste good. It's so good. Um, but yes I mean there's certain foods that will kind of make you feel like shit and a lot of the reason that like people feel like shit after burgers um is one of 2 reasons because of the fat content within the burgers because they use really fatty burgers. Um at fast food places because the fat adds the flavor. Um.

01:34:52.88

christophknoll

Oh.

01:34:58.51

Paul

And then also it's the if they use a lot of oil. Um, when they are um, cooking the burger as well. That's that's a lot of the reason why people feel like shit because you get bloated from that. Um, so that's how we keep in mind I.

01:35:07.17

christophknoll

And yep.

01:35:13.80

Paul

Love sushi for my um refeeds but I can also down a shit ton of sushi. So I take um, activated charcoal prior to um, having sushi and then afterwards as well. So I'm not so bloated because I could eat a shit ton of it. Um, but yeah, so sushi is a good option. For going out and then whenever you go out to There's always healthy options pretty much anywhere you go. Um, for those people that are in lifestyle for me, it's like like I'm going out to dinner tonight and tomorrow. So I'm gonna probably have to break some food with me chances are or try to figure something out. Um because I can't eat I'm there and so when when I'm in Florida in a couple weeks um I can't eat out at all because they'll almost always cook it with oils. Um, so there's always going to be a healthy option. You know you could go salad or like like even like burger places a lot of them nowadays will do like lettuce wraps and shit so you could take out the bun just do the meat. Do like mushrooms and onions or something on it put our lettuce wrap on there put some ketchup or whatever like that's a lot better for you than like like a loaded out like double Patty Burger you know so like that's another option too. Um, going chicken breasts instead of fried chicken anywhere you go.

01:36:16.72

christophknoll

No.

01:36:24.57

Paul

A lot of the time. It's not much taste difference in my opinion. Um the textures a little bit different it. It does depend on where you go like for instance like Chick -fil-a there's really no difference in the taste to me because they don't add seasoning to their to their like breadcrumbs I think yeah.

01:36:35.62

christophknoll

Oh I I Miss fried Chicken That's one of the things I miss more than anything.

01:36:43.50

Paul

If you go to like um, a place that that fries like wings and shit like Kfc or something like that. That's when they will have the seasoning in their fried shit. But like yeah yeah.

01:36:49.26

christophknoll

Well, you can't you can't do it anywhere because you're dropping into an oil vat to do that like the only the only possibility to get fried food anymore is if you have like a. Air fire or something like that and you know how to do it yourself like other than that you just can't make fried chicken and it sucks.

01:37:04.92

Paul

Yeah, yeah I mean I don't really get anything fried now. It's even on reefys. The only thing I do is fries. That's the only thing that's ever fried but like I can't get fried chicken or anything like that. Um well like cutting out the fried chicken.

01:37:12.32

christophknoll

Yeah.

01:37:19.83

Paul

Or fried anything and replacing it with a grilled version of it is really not too different and especially when you compare the difference in quality as well. Like if you compare grilled chicken breasts versus like fried chicken breasts. It's so incredibly different. The amount of calories in it. Um, like Chick -fil-a like less than half the calories in the um for the chicken chicken breast versus the fried chicken and really, it's not too far off, especially if you dip it in the sauce which is where all where all the flavoring comes from um you know that's another healthy alternative to um, a big one. Within the bodybuilding community if you run out of food or need something quick as chipotle chipotle or some sort of like fast casual spot like that. Um is a good alternative to you can get vegetables. You can get the you know chicken or steak. Whatever and rice. Um, you know instead of the wrap just do. Rice or like do like a lifestyle bowl or something like that or one of their bowls. You can build um, that's that's another good opportunity or you know option in comparison to going somewhere fast food like mcdonald's or something like that and especially if you have the app. It's super quick to order it. Usually it could be done within like 10 to 15 minutes so if you're driving on your way somewhere and you see a chipotle you know on your app in like you know like a 10 minutes away or something you place the order by the time you get there. It's probably ready. So um, that's an option too. So there's a lot of options out there to to make your your eating healthy.

01:38:49.56

Paul

Um, but the biggest thing that I think a lot of people need to focus on, especially if you you know work a full-time job and all of that is making sure that you're keeping your body properly nourished throughout the day. Um, you don't want to like you know, ah you don't want to like eat nothing throughout the day and then eating ah a lot at night. That's not good for you. You don't. Interval fasting or fat like ah ah what's it. What's it called the fasted interval the the ah whyma drawing a blank on it right now. Um, where you don't eat for 16 hours and then you eat for 8 um. A lot of people do that. It's one tool to eat less food but you shouldn't be doing that you should be your most important meals if especially if you don't go to the gym. Ideally, you should get some sort of exercise but your most important meals if you have more than three is going to be your breakfast. Whatever it is post workout. If you work out, especially with very high intensity. Um, and then right before bed those are typically your most important meals. Um right before bed for me right now is just straight protein with a little bit of fat from an 1 egg but my breakfast um has protein carbs and fats and then my postworkout has proteins and carbs. Um. So if you keep the macros throughout your system in your system throughout the day. It's a lot better for you than than eating a bunch at once or not eating much here like you need to condition your body to have a breakfast breakfast is extremely important and it'll set the pace for the rest of your day and that's why I hate it. You were like oh I can't digest breakfast.

01:40:20.43

Paul

You know my stomach gets upset and it's like you need to push through that you need to keep eating breakfast and you'll get used to it and you'll be like what the hell was I doing I feel so much better now like you feel. So yeah, so much energy so much more energy and you feel better going to work every day so you need to get into that routine and just have a healthy breakfast Eggs Oatmeal. You know and a fruit or some shit like that. Um, that would set your tone for the rest of the day you know.

01:40:45.93

christophknoll

And eating at the beginning of the day I mean especially for someone like on a bulk. Um, what it does is it actually opens up your stomach early on and it lets you eat more food throughout the day like that was my biggest thing like I could never eat enough. Um, and one of the first things when I got with the coach was like what are you eating from breakfast and I said nothing and that was part of it because when you eat some kind of food in the morning like especially something like carb dense where it kind of it forces your stomach to get active right Away. Um and like metabolize the food. And doing that will just open up your your stomach for the rest of the day. So then you can eat more food I know we're talking more fat loss but that has the beneficial side right? there as well for being able to pack in more food throughout the day.

01:41:31.27

Paul

Yeah, yeah, there's so many tactics you can take and I mean it's for me, it's easier for me to say like oh eat, healthy eat this eat that because right now I'm eating like a fucking bird So like anything that's not on my plan son's delicious to me so like even oatmeal or fruit. And some like equal in it for sweetener sounds like a dessert to me. So It's easier said than done. Um and it does take a lot of effort. But um, your willpower needs to be stronger than. Like your willpower to make your to to better yourself needs to be stronger than your willpower to to not put in the effort. Um, and there's a saying I've said I don't know if I've ever said it on here a saying that said, that's um, ah if you put more effort into your job. Ah, you can make a good living if you put more effort into yourself. You can make a fortune.

01:42:21.39

christophknoll

5

01:42:23.45

Paul

Um, that's where you should always put more effort and into yourself than you do with your job your career. Ah you should always be trying to bety yourself as a person. Um and just treating your body because okay, here's here's my thing like the especially. Okay so we're like on the niche side of things right? we're but you know we're in a bodybuilding I'm competing all of that. Um, for those that are into performance. That's a little bit more on the niche side. But for the general person like you just need to understand that you have 1 Body. You only have one like it's just this like there's no,, There's no changing it Out. You don't get to like change this or that like plastic surgery can only do so much. At the end of the day. Why would you not treat your body The best way you possibly could you can still enjoy Life. Don't get me wrong I'm not saying don't enjoy life or don't enjoy food like you know drink with your people in the weekends or whatever but everything is good in moderation and ah, you need to just treat your body.

01:43:06.78

christophknoll

Huh.

01:43:20.93

Paul

The way it deserves and it'll pay itself back the more effort you put in the more you're going to get out of it and you're going to be grateful that you did um that's why like it sucks being on prep right now and like I've you know so like cbum had a video about it. He was like. When he was like deep in prep he was like two weeks out from the Olympia. He's like right now mustard he's like putting mustard on my food and having black coffee with it is like heaven because you get so dialed in your food is so bland and so boring. But he's given his body what it needs.

01:43:46.52

christophknoll

A fifth.

01:43:56.44

Paul

But it's so b blend and boring that when he does add flavor like that it tastes amazing. So when you get strict. It's going to suck for a couple weeks. Don't get me wrong. It's going to suck. But then when you get used to eating healthy and not used to not eating all the different flavors and all the different junk and everything you're used to not eating all the chocolate or sweets or whatever. You can enjoy those things that much more when you do have them. Um, you know so like that's that's like like they have the healthy alternatives for ice cream. You know they have healthy versions of ice cream now where like you can have like like a healthy like ice cream bar or something like once every two days or something or like. Monday Wednesday Friday or something you know what I mean like that's like you can look forward to shit like that you know so you're going to get dialed in. Ah, oh.

01:44:39.34

christophknoll

I'm just just thinking of the rich Pia video. Oh yeah, it's the cookie. Well this is not cheating because I'm not eating a meal.

01:44:49.49

Paul

This is a snack. This is a light snack I mean that what's funny is that that's a len in Larry's cookie dude. That's five hundred calories that is not a light snack. Oh guilty. Yeah I know that that is.

01:44:57.78

christophknoll

Oh.

01:45:06.97

Paul

So like that's the other thing.

01:45:07.17

christophknoll

Ah I was I was thinking that the other night um so now that I'm back home in gardner and the parents leave out like the food they eat and it's like they they have not donuts but it's like different different things up there. Oh there's a cursant.

01:45:12.16

Paul

You need.

01:45:22.84

Paul

Um, yeah.

01:45:24.42

christophknoll

It was a buttered crisant which you know just on the the fat level in and the sugar level and a buttered crisant is not something I should be eating I picked it up I went ah oh got me. Ah.

01:45:31.37

Paul

Yeah, caught me guilty. This is just a light snack. This doesn't count that I Love the I Love the videos with Bridge Piano where it's like when you and your homeie decided to go on a go on a cut and it was like the next night.

01:45:41.30

christophknoll

This doesn't count.

01:45:49.58

Paul

We're getting Domino's bitches like he's like on the phone calling we're cutting domino. Yeah, that's that remind me of that too man I love rush on eclipsed.

01:45:58.70

christophknoll

Yeah, the the amount of time Rich piano just pops up in my mind each day like he lives rent free up there.

01:46:05.32

Paul

Ahs oh yeah yeah I love all the rich piona clips on Instagram and shit like he says so much like out of pocket shit. It's so good. Um I miss him I wish you're still alive.

01:46:12.84

christophknoll

Do steroids make your ball smaller. Yes, but then if you say but you could take it in any other way and he goes well but your dick looks very like just so out of pocket.

01:46:21.15

Paul

The act.

01:46:28.70

Paul

It looks bigger I don't know no woman who says I want a man with big balls. Yeah, he's He's the shit. Um, but yeah, it's just I think it's just. A lot of its moderation and just putting in the effort and like I said it sucks for a couple weeks. Don't get me wrong. It's very hard but it's it just you pay yourself back and it's so worth it. Um, so.

01:46:52.66

christophknoll

That's just like with taking ah any kind of vitamins or supplements or anything like that like you don't notice much in the moment. What's going on with it. But you know 10 20 30 40 years from now your body's going to be thanking that you took that multivitamin every day and that you know.

01:47:06.55

Paul

Yeah, yeah, that's the preventative stuff. Yeah, that's preventative supplement supplementation or longevity supplementation. Um, yeah, yeah, no no.

01:47:08.49

christophknoll

You supplemented your iron levels and things like that you know like it that your body will thank you? yeah.

01:47:18.80

christophknoll

Your body will thank you that you took Tren not.

01:47:24.18

Paul

No, my body is not happy that I'm taking tre right now. Allegedly it is not happy. Um, yeah, allegedly, um so yeah, it's just like anybody can lose fat I don't it doesn't matter where you're at in life. What age you are You can lose the fat you just need to put in the effort and.

01:47:29.96

christophknoll

Allegedly.

01:47:41.34

christophknoll

Well, it's like you you posted? um ah, reposted something to your to your Instagram view yesterday the day before is about um how Ernie Banks was it. Um I don't know somewhat. Ah, yeah, yeah, and about how it's not too late in life and how.

01:47:43.46

Paul

Whatever.

01:47:53.50

Paul

Oh Brandon Hendrix and Brandon Hendrix yeah

01:48:00.93

christophknoll

He you know, just want he just won the arnold wasn't it or um, so yeah, but the point being is that his bodybuilding journey didn't start until age 24 which is relatively late in terms of male.

01:48:04.73

Paul

Um, he he plays second I think at both the olympia and the arnold.

01:48:12.87

Paul

Yeah, okay.

01:48:17.47

christophknoll

Um, peak and all that.

01:48:17.75

Paul

Yeah, he he showed a photo of before and after he said he was 24 £ 140 in the left photo and he was like on a boat or something and then it showed him I don't know what the right photo age was probably like 32 or 33 or something so it's like it just there is no time. That's too late I mean I someone I know as a coach. Um, and he has an athlete who looks insane. He's 50 one hit his first bodybuilding show I know somebody else who has an athlete. He's in his forty s um, he's in his forty s and hitting his first show. You know it's like and they both look phenomenal. They both have Abs. These guys are shredded like they look big like it's.

01:48:42.78

christophknoll

Baby Don't hurt me.

01:48:56.70

christophknoll

Oh.

01:48:57.26

Paul

Is's never too late. You know it's you could always put in the effort whenever you'd like um, you know, but the the thing is is it comes out of proper guidance depending on what you need change in order to to get that to happen. So like if you're on the older side of the 40 s in your 40 s or 50 s older side is in like in comparison to. When you're at your peak so 40 s and 50 s is not old, but if you were in your old 40 s and 50 s you know, getting some blood work done maybe working with the nutritionist and endocrinologist to figure out how you can lose the weight look better that would make like a lifetime like that'll make so much of a difference because like it.

01:49:31.33

christophknoll

No Blast T ball.

01:49:35.25

Paul

Yeah, that's that's all you need is it's just tboll and test. That's it. Um, but like going to a fertility like ah ah Hr T Clinic or something will help too. So like it might not be what you're eating. It might be your Prolactin levels. It might be your cholesterol. It might be your lipid profile. It might be.

01:49:37.58

christophknoll

Ah, blast it.

01:49:53.32

Paul

Your general hormones your estrogen might be too high like there's so many different things that can go into it. So like if your excuse is. It's just not working for me even though I'm putting in the effort. It's not the reality you need. There's something that you're not that's not clicking. There's something that's not working and. Like for me, that's what was happening in December last year you know I was like three or four weeks in a keto and I just didn't make any progress and I'm killing myself on food and I'm like there's something wrong here and I told the story before where I went and got blood work and we figured I was prolactin I got on cabergole and night and day difference. We could put all the carbs back in and I was losing weight. Versus Keto where I wasn't losing weight. It was just my prolacttin levels are just way too high. So I was holding onto fat and I was holding onto water so like that could be all it is it could just be 1 marker on a lab test. That's telling you like dude this is why you're not losing weight. Um, other than that I mean medication will. Like don't get me wrong medication ads weight genetics adds weight but you can fight that by putting in the effort. Um, and that's what it's going to come down to it's going to come down to the food you're eating the way you're training if you're training at all the cardio you're doing um. And figuring out how to get that into your life and sleep sleep is also very important. Recovery is very important. Um, people really discredit sleep. Um, you maybe want to punch in the face when you were lifting seven days a week I didn't know it and you're getting 4 hours of sleep I'm like what the fuck are you doing? You're wasting your time. Um.

01:51:24.70

christophknoll

I sleep fat ah did to quote Arnold just sleep a little fasta.

01:51:24.29

Paul

So yeah, sleep faster sleep 6 hours in nights sleep faster. Um, yeah, so it just that's what it comes down to and if you're not willing to put in the effort. That's okay, you're just not going to get where you want to go. You know you need to come to that realization.

01:51:37.82

christophknoll

Yeah, and that happens like I mean I've talked about it from my beginning on this podcast to now like obviously my rest days are now more involved like all those things and just committing to the grind. And that's the important thing and like a lot of people you hear? um, going from from skinny to to big is physically the toughest going from like big to lean or or fit is mentally the toughest and so being able to.

01:52:14.94

christophknoll

Really commit to the to the grind and say like we're going to cut the fat levels for this goal and really implement our cardio and work on making sure our cardiovascular system can handle the changes to the body we're about to make like that's a commitment right there and you've got to be able to. Put in that work and be disciplined enough to do it not everybody needs to be in the bodybuilding world like obviously Paul and I talk about it all the time. A lot of this can be lifestyle stuff but regardless of it if it's lifestyle bodybuilding powerlifting. Whatever you're doing. The discipline aspect still has to be there and if it's not, you're not going to get anywhere.

01:52:52.60

Paul

I Think that one of the biggest deterrents from people is not necessarily the effort or whatever it is. It's the time to yeah, it's.

01:52:57.98

christophknoll

I was gonna say the time like especially when the gym like let's say. For example, someone lived where I live and obviously this isn't the case but imagine the only gym was empire so 25 minutes away that's an hour driving almost each time each day like.

01:53:15.34

Paul

Which is a pretty common thing to see like that the town. Yeah for sure like the town. My wife grew up and they had like this little tiny ass gym that this guy owned. Um.

01:53:17.93

christophknoll

Yeah, but I'm saying I'm saying that's enough to deter. Someone is my point.

01:53:29.13

Paul

And that was it the next closest one was like 45 minutes away so like that could be a huge deterrent for sure. But um, there's obviously a lot of ways around it and when I talk about like how long like I'm talking for my experience like when I talk about how long my something my take and somebody's like like.

01:53:30.10

christophknoll

Yeah.

01:53:45.61

Paul

Oh how long would it take for me to lose 50 pounds I'd be like I'm like if you can do that in a year that'd be solid progress and yeah like I've seen I've seen £60 in like six months four months I mean I've seen a lot very short period of time but for like someone who's.

01:53:52.69

christophknoll

That's huge.

01:54:02.84

Paul

Um, like above average or not like morbid the obese um £50 for instance in a year is pretty decent progress I mean that's about a pound a week um grantin you're going to hit some plateaus and there's gonna be some weeks we drop more some weeks you can drop less. But if you average about a pound a week which really isn't too much. Um, and that's that's a healthy amount you're losing there. You put in a year of effort you're going to be where you want to be but people here 1 year it's like oh I don't want that in a year I want that now and it's like dude, it's a marathon bro like this is not a sprint like it's easy for me to say a year because.

01:54:29.59

christophknoll

So.

01:54:39.45

Paul

I've been doing this for many years now I've been lifting for many years. So 1 year is just a blip in time really at this point so like a month like it's like I've been in prep for like four weeks now or whatever it is but like it felt like a day you know be like it's a month of effort month of hard effort and cardio and.

01:54:55.24

christophknoll

Um, yeah.

01:54:58.28

Paul

Like less and less food and all of that. But to me, it's that but that's not much time in the grand scheme of things like right now four weeks out but like people don't even want to put in the effort for one week but right now I'm like I'm trying to get dowled in for four weeks out from now you know like that's the the time for us is much much smaller like the the actual like. The way you perceive the time of effort in the gym is way smaller than the person who doesn't go to the gym so a year to us is very very short amount of time to make certain amount of progress you know taking a year off from the gym to get bigger for a show is really not that long and that's what a lot of people do um, where.

01:55:31.56

christophknoll

Yep.

01:55:35.24

Paul

For those that don't go to the gym who don't exercise a year to make the progress that they want to make sounds like a fucking eternity because they hate every second of the gym so a year feels like forever. So um, when you get into the routine of it a year just flies like that you don't even realize it.

01:55:45.21

christophknoll

Um, Viz us.

01:55:52.80

christophknoll

It's like that. Ah Aiddan Ross Andrew Tate Clip where Aidan Ross goes like hey tate. What's the quickest and fastest way to get abs and tate just goes. Why should it be quick and easy like why? Why do you want it to be quick and easy like you should want to put in that time and it should take you a while because.

01:56:02.92

Paul

Um, yeah.

01:56:09.20

christophknoll

That proves that you've done it like anybody who has visible abs and obviously this applies to more than just abs I'm using abs as an example. Yeah, but my point being like anybody who has visible abs that is a testament to the time and effort that has been placed into it because it's not something that you can do within.

01:56:13.86

Paul

Me now.

01:56:27.32

christophknoll

You know a three week period like you might be able to get some definition but to have visible abs like permanent like I say like you wake up and go to bed and each time you do that you can see abs like that in itself is a testament to the time and effort put into doing that. And it shouldn't be quick and easy and that goes for anything in the gym like it shouldn't be quick and easy to get a bicep shoulder vein like like having vascularity having striations within your muscles that sort of stuff is not supposed to come quick and easy and that's what is deterring people because they want to have it.

01:57:02.10

Paul

On a magic pill. You want a magic pill that'll do it for him.

01:57:02.92

christophknoll

Super quick and that's why what's up. Yeah well and so and so that's why the the Anabolic question or question comes into play all the time and like I did it the way that you're supposed to like I found a coach I talked to them I expressed my goal of wanting to get it on anabolics. Allegedly. And we spent you know a hard 4 months together and determined that it wasn't the right thing to do like I like the goals exactly well I know and the goals I have in mind can be achieved just by continuing to what I'm doing and you know dedication and whatnot. But.

01:57:30.17

Paul

Um, at least not right now. Yeah.

01:57:41.80

christophknoll

Too many people like they think that you know Anabolics is like your your magic way of doing it like I'm going to go blast a cycle of trend and then you're going to be shredded like no it. It takes more work when you're on alibi ah anabolics.

01:57:54.21

Paul

Yeah, and it's yeah, it's just that's's that's the thing with do thenabolics that I've talked about a million times. Is you just you need to put in more effort and it's not a magic pill is not like you talk to anybody on abole ah anabolics and it kind of like sucks to be honest to be honest, a lot of the time because.

01:58:12.10

christophknoll

The socket effects.

01:58:13.37

Paul

Like it feels great. And yeah I mean there's for me, there's not much side Effects. So I can't really attest to that. But for a lot of guys. There is a lot of side effects and um, they have to deal with that and granted right now I'm a little more Irritable. You know a little angry here there and my wife really doesn't like it. But um. That's the most it is and um, it's when you when you're doing something like that. It's not the end. All be all, It's not like you just start taking shit and all of a sudden you just transform there are drugs that help you transform your body into something else, but it still takes.

01:58:40.73

christophknoll

Yeah, yeah.

01:58:47.17

Paul

3 four months on that cycle and a lot of effort and a lot of food and good sleep which you a lot of time. Don't get on steroids is one of the side effects is bad sleep and um, plenty of recovery and soreness all the time and there's so much more that goes into it. Um, then just that and then abs like you said it's abs are extremely difficult to get depending on the way your frame is built and that's how it is for me. It's very hard for me to have abs so it took me a couple months really of from a bulk as far as cutting goes for me to get my abs back but I was I wasn't too far off from them. They weren't too far off. Um, so like now that they're mostly visible. Um, especially when I flex and grain I still have some lower belly fat to lose. Um, it's that much more enjoyable to have but we also are cursed with never being satisfied so when I look in the mirror I'm like am I show ready and I'm not so I'm like fuck I need it better I need it better I need it. Better.

01:59:33.20

christophknoll

So.

01:59:40.54

Paul

And like I look back at my old Florida so every year for contacts me me my wife and family and all that we're trying to take a trip to Florida every year for a week. So the last time we did was 2021 because last year was our wedding had to spend all of our money on that. But this year this year in a couple weeks. We're going to Florida again. So like every every time I go to Florida I want to be lean I want to look good on the beach. Um, which ends up working out because a lot of time is when shows line up and everything. So um, when I look back at my Florida photos in 2021 I was not happy with my physique when I look back I'm like fuck I was lean like I took a photo like. Under the sun and like you could see all 6 of my abs and like they're pretty cut so it's like there's no, we're never satisfied. There's never enough. It's we always want it bigger and better. So that that is a curse but um, yeah, when it comes to abs you just really need to put in the effort and that's the number 1 thing guys ask about all the time. Um.

02:00:18.36

christophknoll

Yeah.

02:00:34.86

Paul

My wife is calling me all right? Um, so it's it's it's hard. It's hard to get abs and it's hard to keep them. But when it comes to sorry if you hear that ringing I don't know how to the fuck to end it. It's going through my computer. Oh maybe it's my it's my laptop I think all right there we go. It's done.

02:00:49.53

christophknoll

Ah, it's all good. Yeah.

02:00:53.93

Paul

Um, so it's it's a lot. It's a lot to get them. But when you have them. It's really it's really really satisfying. Um, and that's where my journey started was I saw someone with abs and I really wanted abs and we started in the gym and here we are now I mean I Yeah most guys for sure.

02:01:05.57

christophknoll

Yep, that's most people's journey. Yeah.

02:01:11.20

Paul

Is is abs is the abs you know and now that I have like a consistent bias Atp Banin and abs are starting to poke out and I'm stretching my shirts out because my lats and shit I got stretchmarks and whatnot. It's it's a long dirty. Yeah I can even I can even fit in a sh medium now I have to wear larges for fucking everything now if you're too small.

02:01:19.38

christophknoll

The Sh medium.

02:01:25.48

christophknoll

The largium.

02:01:29.68

Paul

And then large well right now larges are getting bigger on me because I'm losing weight and losing fat but like at my peak bulk at like 2 5 or so like larges were almost getting too tight for my arms specifically like my arms couldn't fit in large shirts anymore. Um, that was a problem but now that I'm losing the weight. It's getting easier. So.

02:01:41.32

christophknoll

Yeah.

02:01:48.43

Paul

But yeah, it's yeah, there's There's so many ways to lose fat. You just really just comes out of the effort eating better eating consistently doing your cardio doing your training and all of that but just just enjoy the process. It sucks. But when you get used to it. You just start enjoying it and you can see the progress happening. So.

02:01:48.58

christophknoll

Hell yeah.

02:02:04.59

christophknoll

Yeah, you really do start to enjoy it How yeah alright buddy. Well we'll be seeing guys the next week that Bye everybodyddy.

02:02:07.15

Paul

It's It's fun. Yeah yeah for sure. Yeah,, we'll see you guys soon?? yep.