The 5 WORST Fitness Mistakes Damaging Your Health & Longevity | Mind Pump 2412

when it comes to Fitness there are often times things people do that stop their progress in other words often times it's more about the wrong things people do rather than the right things that they're not doing in today's episode we're going to talk about the five worst Fitness mistakes people make that damage your health and your longevity stop doing these yeah I think it's important first for you to not uh or Define I guess like uh what it looks like to be training for Health and Longevity first versus like uh maybe a performance goal or to build the most amount of muscle or to or do you think that that aligns still do you think the same no yeah it's different right no I mean um you know was it who was it that showed us that vagram was it yeah it was like longevity uh it was over here and performance was over herethe um and the the further you go towards performance the more you take away from longevity so now for the average person listening this doesn't this isn't really that important but if you look at like hardcore Fitness Fanatics for example if you look at like the the the best endurance athletes in the world or the strongest powerlifters or strength you know um athletes in the world or the you know professional level of sports what you'll see is they actually have worse longevity than a just somebody who's really healthy and lives in in the regular world and that's because when you start to pursue those extremes you start start to trade uh longevity for performance I think the average person though hears that they're not going it's like just work out you know what I mean just well I mean the reason why I bring that up is because I I feel like the people that are communicating to the most amount of people are some of these Extreme Fitness influencer people that are communicating to the average person who's following them because they they admire their their physique or they like their personality online or whatever and they're taking health and fitness advice from this ex extreme kind of athlete I mean even though they may not seem extreme they probably are in regards to diet and consistency and training volume and intensity and when I think of Health and Longevity it looks very and and the reason why I feel this is so important is I've even been struggled I've struggled with this right I remember not that long ago I kind of had this moment where I started to even question the the way I was training and what was I training for right like it was very clear when I had a a goal in mind of like competing getting on stage or trying to get better at a sport or whatever um but where I'm at in my life now it's it's more about playing with my son and and being a a healthy mobile strong dad it definitely looks more longevity focused but then I still have some of these old patterns and behaviors that are more you know muscle building focus and it's like where is is getting my deadlift to 600 lb going to really benefit me in the long the pursuit of longevity no I think what you're saying is uh is important to note because in fact as we go through the five worst Fitness mistakes uh many of them are a result of the communication that we're getting from Extreme Fitness Fanatics many of these mistakes are because we get the messaging we get are from people who are not uh maximizing Health and Longevity but rather you know either genetic anomaly anomalies or super obsessed and have been for you know most of their lives and so the the the information they're putting out probably is playing a role in some of these huge uh Fitness mistakes that we're going to talk about today and and as we go through these uh you know it's very clear as we go through these it became very clear to me as as I wrote them down that these probably have more to do with the reason why people aren't able to accomplish their health goals and fitness goals then it's pretty close to the to uh the fact that people just don't even try like that's got to be number one people don't even try right but then second place easily is that people try and then they do they make these mistakes that set them back so far in many cases uh having them never try again so they become part of that category in fact if you look at totally agree you look at the data on um you know PE people who don't work out you know if you've never worked out there's a certain percentage of that you'll try at some point if you've worked out many times and failed many times the worst the failure is like if you got injured or got sick or whatever the odds you'll ever try again or start to diminish every single try because you failed every single time yeah and a lot of times you see it's too hard too fast uh you know and then you're too hopeful that like you're going get these quick results and so you take on just way too much in the very beginning which um the the right approach is is is really like how can I keep coming back and what's that look like and uh this is a very common um because momentum is Place such a huge factor in that initial spark uh to begin with you you want to ride this momentum that you're feeling and it's a big feeling that you're going to accomplish so many things and so I I want to see how many things I can stack as WIS all at once which inevitably just ends up in disaster now I'm glad you said that and you highlighted the importance of you know moment and how we start because when I look at the list that you made and I think you know there there's a majority obviously everybody I think is going to benefit from this but you're going to have some people that think oh this isn't for me I'm not I'm a young guy who wants to build lots of muscle that's all I care about as I got further into my career I realized that no matter what their goal was whether they were trying to lose 100 pounds uh play a sport build 50 pounds of muscle compete for a show this was how I wanted them to start like we needed to start on the Health and Longevity path first mhm because all other Pursuits uh only get more difficult or less likely for us to succeed at if I haven't first figured out where's Home Base you have to start there yeah I have to teach them how to be healthy and live better and do that consistently from there you can jump and build momentum yeah and then we could stack on our performance goals we can stack on our aesthetic goals we can stack on these uh you know IND idual things that you want to accomplish that start to maybe move a little bit away from Health and Longevity but are still in the world or the you won't get there without the without the stepping stone longevity and and the you know here's the side of that is if we took the average person the vast majority of the population and just got them healthy their Aesthetics and performance would dramatically improved because it's baked into the recipe it's all baked into the recipe it's actually one of my favorite things that you've communicated on the podcast fact I just saw another trainer a decent following too sharing our content I don't know if I shared it with you guys or not but he was sharing that as like one of the most profound things that uh that had like basically resonated with him he' been a coach and trainer for a long time and in really good shape and he's like oh my God like you know s from mind pump made this comment about you know chasing health and Aesthetics will follow and he goes this whole time even as a trainer I've been so focused you know on my Aesthetics and eating that way and it's you know stressful and challenging and I'm good at it sometimes I'm not so good versus approaching it with this idea of I'm going to try and be a healthier version of myself and always continue to improve that and the irony of the Aesthetics tend to follow that that's right hey sorry to interrupt we have a free guide titled understanding your mood stress and sleep it tackles all of those things from a Health and Longevity perspective it's a totally totally free guide so just click on the link at the top of the description below all right here comes the show so the first big mistake is that people are just not consistent on a daily basis with movement just movement at some point in the health space we thought that movement only counted if it was a workout like you had to go do something break a sweat workout like oh you go for a run or go for a swim or go work out or go do this thing otherwise it doesn't count this is terrible information because a it's first off it's not true so that already makes it terrible information but two it devalued one of the most valuable things that we find in all the data for longevity which is just move every day move throughout the day every single day the healthiest populations are populations of people where act you know movement is is literally you know baked into their daily existence so the advice that you would sometimes hear and scoff at like park your car further away from your destination take the stairs instead of the elevator right stand instead of sit while you're working on this thing or you know go for walks throughout the day you know the fitness space the industry of the fit the fitness industry itself came in and somehow made that seem like that doesn't matter it doesn't mean anything you really got to go do this crazy workout otherwise it doesn't count this is terrible nothing can be further from the truth the average person who's inactive would see dramatic they they going to become RI they're not GNA whatever but they'll lose some weight probably they get more fit but really their health will improve dramatically just from moving more every single day well I mean just think of that stark contrast of sitting down uh continuously sitting on the couch sitting at your desk at work and then all of a sudden wanting to do like a high intense workout and being that's the new standard I have to achieve uh every time I go to the gym is this high-intensity workout and you know in terms of that being the bridge of like I just want to get up and walk and I want to get up and add more movement throughout my day and what that's going to do is it's going to supercharge your energy it's going to make you more likely to want to just move around and do things and be more active which will promote uh you know further steps where we can add some uh resistance to that really get into the workout aspect of it but a lot of times we just have this tendency to just jump into something that's like way too hard too fast uh where there's there's steps in between that will uh you know allow for you to uh set yourself up for more consistency I love this being the first point because not only did I get this terribly wrong when I first started but it also became the first thing that I would start to recommend to people going forward after I learned right so initially I fall in the category of the dumb trainer that scoffed at this when someone would say that they walk for their exercise and then later it became the way I would coach someone so even if they were highly motivated to go in the gym five days a week they're willing to do this they're willing to do that I'd say listen this is what I want to start with I just want you to start with every day uh after dinner go for a 20-minute walk and I would just I would prescribe a act a walking a small walk paired with something that I knew they were already doing every day and wanted them to ju encourage them to not only just start that but also get a sense of like how to your point how much better they just started to feel because they were moving more how easy it was to commit to that so I could start to stack some wins like it's so funny that this was something that I I scoffed at then it turned into the number one piece of first advice that I would give to clients because you also have to keep in mind that these people that were trying to help part of that process back to your point Justin is consistency and being able to maintain this forever I mean almost any of us can in sacrifice or discipline or power through 30 days of torture or crazy not sleeping a lot working extra hard but to sustain that forever is not realistic and so when we build in these things into people's lifestyle as good coaches and trainers we always have to be thinking like okay I know this person's highly motivated because they want to lose all this weight right now but I also got to be thinking like what are these things that I can give to them that they can they can actually start to build into their life and then keep in their life forever and that is why this is such an important one that so many people Miss because it's an it's a easy way to impact people positively with their health with very little commitment and very little you need to change clothes you just move throughout the day just be active throughout the day insert it into your daily life by the way the data on this is is remarkable I mean there's a strong connection between the less you move the the the worse your health your health is it turns out not moving uh is just bad for you across the board I mean it's the only time in human history recorded human history the only times you didn't move a lot was when you were sick there were no other times where if you didn't move a lot except for maybe the occasional Sabbath or whatever you like you moved daily a lot every system in your body benefits from movement especially your mind you know the the the mood boosting effects or the anti-depressant anti-anxiety effects of daily activity are are pronounced they actually happen pretty quickly too so you just feel better um as a result the next one is uh especially when we're talking about longevity health is that uh people don't lift weights they think the best types of workouts for longevity um typically involve cardio or cardiovascular style training or or something along those lines strength training was never considered for longevity now for a long time strength training or lifting weights was considered essential for performance uh if you want to be a faster athlete a stronger definitely a stronger athlete then you lifted weights we also knew that strength training changed the way you looked uh as evidenced by the extreme you know look of bodybuilders but really it's it was never a conversation um when it come to longevity in fact look you know I've been in this for two and a half decades but it isn't it hasn't been discussed as a longevity form of exercise until I mean a lot of it until the Last 5 Years even 10 years ago when we started the podcast nobody was really talking about lifting weights as a way to improve your longevity and health or at least not as a superior form well here's what the data shows now not only a strength training or lifting weights uh a good form of exercise for longevity turns out it's the best it turns out when it comes to scheduled workouts nothing is more effective at improving the quality of your life life and Longevity the length of your life like lifting weights and there's a there's a few reasons why one is it teaches your body to burn more calories this is great so now eating more food doesn't necessarily hurt you as badly so there's that part but more importantly when it comes to metabolic health muscle's metabolically healthy or active I should say it's very hormone sensitive especially insulin we all know what insulin resistance uh does to the body um and then most importantly nobody considers this this is a big deal by the way look at the data on this Mobility your ability to move and function and take care of yourself is very strongly connected to your longevity live pain free and if you don't lift weights okay if you don't lift weights if you don't strength Trin there is a significant percentage of muscle that you will lose every decade you're alive after I think the age of 30 or 40 like it it it in it compounds so if your goal is to be healthy uh and have longevity you you better lift weights it's like one of the most important forms of exercise so it's interesting you went that way with this point because when you had written this point down my brain went a little bit different direction and not I mean everything you just said is 100% on point but what I was thinking when you made this point about the like the you know five worst mistakes that people make in regards to this is how how badly we communicated lifting weights specifically for Health and Longevity uh there's this misconception that you know if you're a gym person I remember my buddy one of my buddies said this to me not that long about 10 years ago when he said this to me and obviously I'm deep into my career by that time and you know I'm caring about my buddies getting older and like asking he's like man I don't want to seven days a week an hour to two hours in the gym I don't I don't I don't want to look like you that bad to where I would do that I'm just like wow that's so the this idea that you know you either uh don't go to the gym or if you go to the gym you're a gym rat in order to right there's no in between yeah there's not like a like what do what does lifting weights for health healthy and fit people it's like either nothing or bodybuilder is the goal no I'm serious it's that's the perception that's a lot of that's what a lot of the general population thinks they they look at people that go to the gym like crazy they look like bodybuilders and either you want to look like that or you don't and if you don't want to look like that then why am I using why lift weights I'd rather run or I'd rather swim or i' rather because they're comparing physiques of like uh people they know and so yeah that's why like running walking has been promoted so much as a longevity activity uh it's be it's relatable it's more relatable that looks really unrelatable the bodybuilder uh type of physique with that but and it's so crazy because I mean in terms of longevity you lifting weights and building muscle like it's it's not just like it it keeps you strong uh it also it's protective with your joints in terms of pain but it's also protective you become even more resilient against things like illness illness yeah and it it's so interesting to see how you know just internally how protective like muscle is and and how crucial that is for the longevity of your lifespan and finishing the point that I was heading towards is the the amount of volume intensity and stuff you have to do to achieve that is so minimal yeah like I get longevity benefits to get longevity benefits week yeah one hour or two hours of lifting weight moderately not crazy not trying to break yourself off not doing crazy Crossfit workouts or some circuit class but picking a handful of some of the best compound lifts practicing it like a skill and getting good at getting good at it one to three hours out of the week total and you get profound Health and Longevity benefits and that is just not communicated no it is either or you are either somebody who doesn't identify as a bodybuilder so lifting these weights 7 days a week 2 hours a day is too much for me I don't want to do that and I'm going to go down this path or I I want to be that way therefore I to do all Stu it's like no it's crazy what effort has to be put to and I think that if more people on normal people people that aren't don't admire bodies and physiques and bodybuilding people that just want to be healthy they don't want to be sick they just want to not have pain if they knew how little they had to do in the gym in order to obtain that that best version of what they would would envisions as it's unbelievable how 99% of my clients strength trained or lifted weights one to two days a week 99% and these were the people who everyday people fit and healthy they definitely want to look good but they don't want to be shredded they didn't care about that they just wanted to improve their health no so if you're active every day you're moving every day and you want to add a workout where you actually take time of your day to work out like you just you'll lift weights and it's going to give you more for the time spent than any other form of exercise in fact it'll give you more for the two times uh of amount of time spent than other forms of exercise that's how effective lifting weights or strength training is and the people that need to hear this uh when we're talking about Health and Longevity you tend to it tends to be people 50 and older or 45 and older unfortunately came from a generation that where this is not communicated whatsoever like when I tell a 60-year-old we got to lift weights uh to improve Your Health and Longevity they look at me like can we pick another form of exercise like I don't want to do that turned out most of my clients were the age group towards the end of my career and they got you of course the best results the next mistake this is a big one that this now this mistake is typically made early on so somebody's like that's it I'm going to start working out yeah this big mistake is that you do too much the value of workouts uh so we talked about just moving throughout the day but actual workouts the value of a workout is in the adaptation that occurs post-workout not in the workout itself the workout itself just serves as a way to Signal the adaptation you're looking for so you go to the gym you work out it's a stress it causes some damage that's why it it's hard and it hurts it's why you get a little sore sometimes and then the body goes okay let's heal and let's also overcompensate a little bit let's adapt so that next time if this happens again this is how your body is designed if it happens again it's not going to cause as much damage so you get a little stronger a little more fit if you overcome your body's ability to heal and adapt which is when you're a beginner easy very easy to do I could take a deconditioned individual and overtrain them in 20 minutes um literally if if you do too much beyond that then you're not getting you're not going to tap into that adaptation you're just going to heal you're going to damage and heal damage and heal damage and heal and this is why if you've ever experienced this you you did too much all at once and you didn't get a lot of results you plateaued real hard real quickly and then you started feeling tired and burnt out you lost all motivation you stopped now of all the points that you wrote this was the one to me that uh stood out as like this is across the board it doesn't matter if it's Health and Longevity it doesn't matter if it's for sports it doesn't matter if it's for fat loss we all we tend to and we I think we communicate the hell out of this on the podcast we tend to think that more is better because it serves Us in most everything else and in in this in this scenario or in any scenario related to getting to your fitness and health goals the goal is actually to do the least amount possible to elicit the most amount of change which which I need to which which simultaneously is the perfect amount I want to say that yes it's the perfect amount it is it is the most ideal and the fastest way you to get there that's the part that people have to wrap their brain around the goal is to do the least amount possible that elicits the most amount of change and that is the fast Fest way to get to whatever said goal is I don't care if it's performance I don't care if it's longevity I don't care if it's building muscle I don't care if it's burning body fat but that is how the body adapts and works and if you throw more than that at it you will only slow down your progress or potentially completely hinder it so you have to understand that and I think in this case because we have overcommunication intensity and beast mode and motivation stuff and hype is so centered around the fitness space that these people that come into the gym whatever their goal may be tend to almost always overdo it because to your point if you were doing literally nothing for your Fitness goal this is also why by the way walking became the first goal if I got somebody who is like the average American couch potato not eating well not doing walking is the least amount possible to elicit some change I mean literally telling them to just go walk every day for 20 to 30 minutes I'm going to start moving them towards Health and Longevity in a very nice pace and then if I added one or two days of full body workouts I mean I'm I'm I'm about maxing out on what I should do for that person to get the most results the fastest and the safest and the most sustainable for that person and I just think that this is one that most all people uh make a mistake here for sure 100% And you know mentioning like one day of strength training a week and moving regularly throughout the week people think well how far is that going to get you there's a lot you can do in a one in one workout it's not like you're doing the same workout uh once a week you start very easy and the intensity and the resistance increase and improve this is why I was able to train people for 10 years and they would only lift weights once or twice a week and it we started that way and that's how we ended there's a lot you can do within that well and not only that I mean you use Doug a lot as this example you have a guy who's been Lifting for decades es already and he achieved his best physique in what two days a week days a week with me two days and and he wasn't like just going for longevity and health the guy's ripping 400 lb off the floor and he's shredded in ABS and so with two days a week right so if if his if he had came to you and said hey I don't really need I I mean he wanted to build muscle he wanted to get strong but if he just said hey I just want to be healthy s [ __ ] I mean one day a week would have gotten to that just F I mean even if like let's just say a scenario where somebody has like a labor intensive job uh but you know their idea that I'm going to be able to now be healthy and get in good shape and all this is to now approach these crazy you know workouts on top of what I'm already doing when in fact them actually getting more rest and Recovery would probably move their needle like so much further you know from the very beginning so it's I think there's there's quite a disconnect there in terms of like what the workout uh like what its intention what what it's actually doing and what we're doing is we're stressing the body just that perfect amount so that way we can go back and we can build upon that I'm glad you said that because or you you reemphasize that because someone may think um if this much is going to get me this far more will get me farther and I don't care if it's less efficient every time I push harder I'm still going to get closer to my goal and faster no no no actually going this far is perfect anything beyond that makes you move less so that's literally how it works which takes us to the next point which is um this is a big AK valuing calorie burn of activity this is a completely worthless statistic completely worthless now that doesn't mean there's no value in the in how the body is metabolizing utilizing energy there's health benefits to that obviously but looking at forms of exercise and then ranking them in order of how many calories I burn while I'm doing it is a is a terrible terrible dumb mistake because number one it means almost nothing it means almost nothing the calories you burn with a hard workout uh are almost inconsequential for a couple different reasons one super easy to replace those calories with food but really the big one is two your body adapts to that very quickly very very quickly um and then it's not not only it went from low value to almost zero value and then the last reason the biggest reason why this is terrible is you end up ignoring the variable or the factor that is most important which is what's the adap ation I'm after what am I looking for am I looking for endurance am I looking for strength am I looking for Mobility am I looking for a faster metabolism then you pick from there what form of exercise you're going to use the calorie burn means nothing zero and when people value this what they tend to do is choose the highest Cal they look it up on the internet what form of exercise burns the most calories in 30 minutes cool that's I'm let me do that one and they get terrible results cuz it doesn't mean I blame our doctors and our medical system for this one I really think that they oversimplified the law of thermodynamics to the average patient weight loss because they know that the the average American is overweight a large percentage are obese obviously that is from simple math there's a whole host of reasons and behaviors and psychological stuff that goes into that but the scientific reason why those people are overweight is because they don't move enough for the amount of calories that they eat so the simple answer and equation to that is move more burn more I don't have to tell them anything about their diet and then that will improve their health more we're not going to discern uh the actual tissue whether it's muscle or fat and like none of that is is going to matter this is where too the whole BMI uh you know came as a result of that so yeah I'm on board with that that's and we have to do a better job of communicating this that that really does does matter that's why that's why I blame the medical system and doctors first because they they started that narrative and then the trainers that looked up to the the doctors rightfully so uh took that advice and then brought it into the gyms and have continued to communicate that and I and the Pendulum is just barely starting to swing back the other direction and we're starting to get smarter coaches and trainers we're getting a lot better doctors now you're seeing a lot more doctors that understand the value I mean that was NE that was UN heard of just 10 years ago 10 years ago I would never hear a doctor recommend strengthening you're actually hearing that now I know lots of doctor friends of ours that have your book and recommend it to people and stuff like that and I think that it's it's starting to swing back but it definitely came from there and it was definitely perpetuated by us trainers that didn't know better and that and unfortunately the general population still hasn't heard the right messaging long enough that the the form of exercise you're chasing is not the one that burns the most calor right now it is the the one that is going to build your metabolism more than anything else that is what's going to set you up for the most success and the most fat loss yeah and again just to look at the data first off the data on weight loss through exercise alone is dismal it's the worst stat strategy you could you could uh go into to try to lose uh weight but then if you look at exercise okay they have done this now they've compared forms of exercise for Pure fat loss and strength training um is superior Superior at Burning pure body fat the is because it preserves muscle whereas other forms of exercise tend to cause uh muscle loss as well so it's it's it's head and shoulders Above the Rest and the reason why we're emphasizing strength training here is because if we were to Value calorie burn guess where strength training would be bottom very L like traditional weightlifting okay not with rest period yeah not the fake weightlifting let's circuit basically cardio you're doing a class you're just holding dumbbells that's not strength training the strength training that we're talking Splat points that the kind that conver that that really really uh improves longevity and health okay is traditional uh strength training traditional lifting weights you do a set you rest for two or three minutes you do a set you rest for two or three minutes it burns very little calories in comparison to other forms of exercise so if it were about the calorie burn you would not see that be the most effective form of exercise for fat loss and Longevity and yet there it is so don't look at the calorie burn think of the adaptation that's the most important important thing Sor to interrupt you right now Maps glp1 is available brand new program for those of you taking a gp1 it's a workout we help you with your diet your supplements Behavior modifications it's the only workout program designed for people on a gp1 on the market of course it's amazing because it's brand new get it for $70 off plus get two free ebooks the first one is the ultimate medication guide for patients and practitioners the second one is the intuitive nutrition guide go to Maps g1.com use the code gp70 get $70 off plus those free ebooks now this episode's brought to you by sponsor from our place this is the first ever non-stick technology cast iron uh dinner wear or cooking wear I should say that's cating free made without pfas these are known as forever chemicals none of those are in these and they cook they work so great and you can put food it's great it cleans up easily too go check them out go to fromourplace dcom and then use the code mind pump at checkout and get 10% off all right here comes the show last lastly uh and this one is the number one reason in my opinion people get hurt when they start to pursue fitness goals and if you look at the data on this if you're not exercising now and you start exercising to try to improve your health and Longevity the odds are you probably will suffer from an injury within the first year or two so in other words a majority of you will suffer an injury now the severity inj of the injury uh varies nonetheless nobody wants to get hurt it's sucks and then of course it could stop you from exercising you could stop the momentum it's one of the number one reasons why people stop working out completely so you don't want to hurt yourself and the number one reason why people hurt themselves through exercise is and I know what people are say people are working out wrong or they're using bad technique okay that's 100% true that's that's the reason but that's not the root reason the root reason is that we view exercise as it means to an end it's about sweating and getting sore and we completely forget that it's all skills running is a skill uh hiking is a skill swimming is a skill lifting weights is a skill cycling is a skill and like all skills if you perform it poorly you're you're you're going to suck at it and in the case of physical skills you're chances or odds of injury go through the roof so if I go to the gym and I think and I'm going to go lift lights and I'm all I think to myself is get my legs sore then a squat and a leg press and and a lunge and whatever is all a means to and get sore the technique is really just I'll watch the video and as long you know let's Loosely follow it then I'm going to be okay no not the case your your chance of injury goes to the roof instead if I look at it as if I was trying to learn a sport and I said well all right today I'm going to squat let me learn the skill of squatting let me practice the squat or I'm going to go start running I haven't run since I was in fifth grade I think I'd like to start running for exercise you know that's a skill let me learn how to run let me practice the skill of running let me train as if I'm trying to learn how to run properly the odds of injury plummet versus the person who's just trying to get themselves tired so my my brain also went a little bit different when I saw this point and again to your point uh I 100% agree what I thought of was you know a mistake that people make is not embracing the fact that it this is challenging and difficult and I need to practice it to get good at it like any other skill and and what came to mind for me was the mistakes that even I made as a young lifter which was oh man I'm not very good at this squat thing so I'm just going to not do it right so I'm going to choose lesser exercises that I feel comfortable doing and IID get in a machine and leg extension or leg press and not realizing how much I was leaving on the table and how much faster my results would have been had I just accepted that this squat exercise is really difficult and I'm not good at it but that's okay because I'm just going to start at square one and practice it I'm not going to worry about how much weight is on the barbell and get caught up in you know the guy next to me who's doing four times my weight and let my ego get in the way I'm going to just I'm going to go practice it like the first day I picked up a basketball and I couldn't dribble a basketball but I wanted to learn how to play or the first time I got into a pool and said I've never learned how to swim let me learn the technique of it and so embracing that learning curve of getting good at that Craft and Good at those movements that are going to give you the most Roi inside the gym and so don't do that do not allow yourself to avoid the best movements just because you're not good at it or you don't like doing it embrace the fact that it is a challenging skill that you will need to practice and get good at because what's awesome is that once you do pick it up like any other skill it gets fun and then the results the return on investment start to compound and I want to add practicing or trying to get good at a skill through the practicing process let's say regress the exercise you do other things to help yourself get in a position to do this new exerciser skill also give you great results the process of getting that skill is also a great way to work out in fact this is how we train people when we train people the first I don't know six months often times of their of their training with us was us getting them to be able to do some big comp you know complex skill type lifts but that whole process they're getting in shape that whole process they're feeling better I mean I my brain kind of went in the same place you did Adam with this one and and back to your medical Point like this was always a fight when you would get a client that would come in and my doctor probably prefers me not to do deadlifts not to do anything where I'm loading my back and um and you know and and to to be able to work on that and to be able to work your way towards uh the the more High skill type lifts and yes compound lifts do require a bit more skill uh than just you know sitting in a chair and doing a movement uh with the machine uh and so there is that bit of uh you know uh that that Gap that that that learning curve that needs to happen but the whole way there you're going to get stronger and you're going to benefit your body just uh working your way towards that that compound lift so uh to to completely dismiss it you're going to be doing yourself a disservice it's like everything else in life that we that we learn you know you you're going to learn this either the either you learn it from listening and applying it or you're going to learn it the hard way that the The Secret Sauce the magic is in the journey it's in like the best part of the squat is the process of getting good at the squat and the best results come from that the all the benefits the starting to eliminate back pain and hi issues and getting strong in the core and seeing body fat come off and muscle come on the body is in the Journey of getting good at that movement it's so much like everything else in our life and to skip that or avoid that uh is is such a mistake yeah what's interesting too is all the the the most effective strength training exercises or some of the most common forms of exercise are not now we will label them as high skill but the reality is from a a human perspective from a human biomechanics perspective these are all fundamental human movement movements that all bodies are should be capable of doing okay so what we're not saying is you're going to do a back flip you know to a dumbbell snatch or you're going to do you know just a crazy overhead press like circus you know type movements no no it's like you're going to lift the weight and you're going to press it above your head with good you know good stability and strength and overhead press or you're going to squat down with some weight um across your shoulders or you're going to lift something up off the floor or going to push something off your body like these are all fundamental human movements the fact the reason why people get hurt and the reason why people can't do them and have to learn them as a skill is just to a testament how far how poor our health and Mobility has become so what does that mean well what I'm going to add to what you said Adam going from not being able to squat to being being able to squat forget that you could squat a lot way you're you're moving you know you're super strong forget that I couldn't squat before now I can squat or I couldn't reach my arms overhead now I can lift some weight straight up over my head or I couldn't lift things off the floor now I can lift things off the floor the difference in longevity is dramatic from not being able to do fundamental human movement to being able to do fundamental human movement so view all these things as important Skills Practice them don't work out practice them over time and then watch what happens to your health uh and Longevity look if you love the show find us on Instagram Justin is ATM pump Justin I'm ATM pump Toano and Adams ATM pump Adam all right I know you like that episode if you did check this one out [Music]