Training Strategies for Overweight Populations

So with the categories that Law laid out, you have a category one, two, and three. Your category one people would be the people who are really lean. Those are the people that, you know, guys under 15% body fat. You're pretty lean. If we're not talking like an Instagram, social media 15%, we're talking about a real 15%, which is way leaner than people think. Most guys online that say they're, you know, I'm 15% body fat, they're like 19 or 20. They're not even close. But so these are guys that can see the linea alba all the way, like at least all the way down to the belly button. And they can usually see the top two abs and some of the bottom two is the middle two abs, but they can't see the bottom abs yet. That's around that's roughly 15%. Right. And so with their physiology is going to be massively different than people who are category three, which is on the complete other end, where you have guys who are say over 25% body fat. Okay, so I'm not saying that the same program wouldn't work for those people. What I'm saying is, there are different programs that would be inherently better for them. So like for a really overweight person, they have plenty of stored energy on their body. So they can handle a bigger deficit. They probably don't need as much protein by body weight as somebody who's leaner. But if we equalize that out to fat-free mass, then we can equalize that to all categories. But the people who are really heavy, basically low carb works fantastically well for them. It helps with their dyslipidemia. It helps with their blood fats, helps with their triglycerides, helps with metabolic resistance. It helps open up channels to lose body fat faster by getting fat released and burned off. There are training modalities that were better for them, like cardio. I'm going to tell you right now, cardio is king if you're really overweight. Yes, you still need to lift weights. However, cardio is the best way, the easiest low-hanging fruit to building mitochondria, which is what overweight people don't have. They don't have well-functioning mitochondria. When you get really lean, you don't need to worry about that unless you're really out of shape. But if you're in shape and you're lean, what you need is more weightlifting and less cardio. So you have these, I'd use a lot of continuums with what I do. So if I have a continuum where I have a really overweight person on one side, a really lean person on the other side, and average people in the middle, you might have more cardio especially aerobic conditioning and minimal effective dose of weight lifting with the guys who are overweight as you go down that continuum now we're getting in better shape and we're losing body fat so this physiology starts to

change. So we may be pulling some of that cardio out and replacing it with weight training. And by the time you get really lean, now, it's mostly weight training with very little cardio and mostly anaerobic stuff or mixed anaerobic anaerobic.