Today on the podcast:

Today’s solo podcast is a training deep dive.

It goes through everything you need to know when it comes to training, cardio and creating your own workout program.

If you struggle with the training side of weight or fat loss and body composition , then this episode is not to be missed.

This is a companion piece with podcast 291 Nutrition Deep Dive. Together they will give you everything you need to create your own diet and training program based on your goals.

Episode Outline

  • 02:30 Getting clear on the goal and different training styles that compliment them
  • 05:03 Training for body composition–what I do in BKF online program: hypertrophy, Circuits, HIIT or finishers
  • 22:10 Push, pull, legs vs full body vs upper lower training splits. The pros and cons of each
  • 28:21 NEAT and why you don’t need exercise to lose weight
  • 33:05 HIIT or LISS cardio pros and cons
  • 40:07 The benefits of a gym and getting over gym anxiety (what to do, what I advise and what I do in programs)
  • 45:35 Experimenting with various training styles to see what you enjoy the most
  • 52:30 How to design your own training programs–exercise choice, reps, sets, rest, tempo
  • 56:19 Following an influencer program vs creating your own vs working with a coach

Key Points

  • When it comes to your training, very similar to nutrition, you can’t hit a target you can’t see; so get clear on the goal from the front-end, and then you can apply the different training styles on the back-end. In a way, making sure you hit a particular fitness goal requires you to work backwards to make the process easier to swallow. You’re essentially building a structure from the ground-up, the foundation of that structure being your end-goal. The amount and type of cardio, weight training, and other routines you need to incorporate depend upon having the correct foundation and knowing how to build upon it.
  • There is no “best” training or nutrition program out there. The right workout and diet plan for you depend entirely on your preferences, lifestyle, and specific goals. It begins with getting clear on the nutritional plan that is sustainable for you. From there, you create a training regimen around it that accomplishes the fitness goal you’re after while being conducive to the type of exercises that your body responds best to, your schedule, and other lifestyle considerations.
  • Perhaps just as important as finding the right style of training that works for you, is sticking with training that you enjoy. Sometimes it comes at the expense of certain goals. For example, Brian loves weight training even if it’s counterproductive to performing at his best as an endurance athlete. But he enjoys it, so he’s willing to sacrifice the goal of being the best runner he can be. There is no right or wrong choice. The only question is: Which goal do you want bad enough?

Powerful Quotes by Brian

  • When choosing a training style, ask yourself two questions: What does your lifestyle and schedule look like? How bad do you want the goal and how quickly do you want the goal?
  • Without knowing your nutritional setup, it’s hard for a trainer to give you training specifics.
  • Your nutritional plan plays a huge role in what cardio and weight training style you use.
  • If you have gym anxiety, start by doing workouts at home that mimic what you’re going to do at the gym.
  • There’s no one-size-fits-all training or nutrition program that everybody should follow. If there was, everybody would follow that training or nutrition program and everybody would look the way they’d want to look.
  • My program works tremendously well, but you have to do the work.

Resources Mentioned

Episode 291: Nutrition Deep Dive

Episode 102: Blood Flow Restriction Training, Brain Boosting Tips, Future PT Advice, Dealing with Gym Anxiety and Bored and Unhappy With My Life!

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