Benefits of Cardiorespiratory Training

I think the biggest thing that I've noticed with individuals that go to your courses and all the rest of it is that it's a twofold thing. One, they enjoy the stories. You're a charismatic dude. You have great delivery. But secondly, it's because we've talked about trainers in the start of this podcast and how people fuck it up all the time. And I think they fuck it up because they work at a surface level understanding of what they're doing. And they're essentially just regurgitating shit they've seen. Yeah. They take the protocol. They don't reinvent it. They don't understand it. They just give it to the person to follow up. You're more of a ground up kind of guy. And you teach from the bottom up, which I think is really cool. So I think in light of us talking about the BMI and now the cardio, this has been a really interesting time with this COVID-19. We'll release this during this time of people still being away, where I've said to a lot of my clients, this is probably a blessing in disguise because it forces you out of your current behaviors of only weight training and it forces you into potential fear points like doing some cardio respiratory or cardiovascular dominant training so for those that need to understand what this is all about the benefits of cardio respiratory training and then how that transfers potentially even into muscle growth and how it supports it and it's not perhaps anti it could you break down like what cardio respiratory training actually is and how we can go about it and why people might one to actually consider. Yeah. So, and that's the thing, it's such a broad topic. Like if you go into a room of a hundred coaches and you say, all right, we're going to talk about cardio. They immediately think about, oh, I'm going to burn calories. And I, I still use, I still use, uh, Broderick's that little rant he did that last time he was in Brisbane. I remember sitting in the back of the room and, uh, he was asked about do your cardio rant. And now I'm now keep in mind, I'm looking at this guy and I'm looking at him hobbling around on stage, power lifter, half crippled. I'm convinced. And I'm the dude in the room that's known as like, kind of like the Brisbane cardio guy, even though I'm not, you know, but we've been told, we've talked about it so much over the last five years because no one's doing it. They just, they're like, just do your weightlifting. Great. That's cool. But if you want to be healthy, why don't we need a little bit of this as well? Right? So I'm sitting there and I'm shitting, bricks because I don't know what he's going to say and I'm thinking he's going to say something that we're going to end up getting into some type of battle. Then he actually just surprised the shit out of me by going on a rant about, stop calling it cardio because semantics matter. Call it cardiovascular respiratory training and that's what keeps your body alive. You know what's bad for performance? Dying. I just lost it and I went, that's when I became a Broderick fan. When he did that, we

because it's so true. Now, when you look at cardiovascular conditioning, most people look at, they look at marathon runners, right? Or they look at, they look at like Karen from next door, who's been trying to lose weight. So she's been getting on a step mill, you know, and she just, she never goes any faster. She just kind of talks to her buddy and watches Oprah while she's on the treadmill or whatever. Cardiovascular training is just like strength training. Okay. You've got a continuum. So if I look at strength training, I've got a continuum from strength and muscular endurance all the way down to even super maximal lifts, maximal strength to super maximal strength. Conditioning, the same thing. I've got walking, which is aerobic in nature, but doesn't really burn a lot of calories. Then I can go a little harder on that and I can work my way up to like somewhere around, you know, 60 to 65% of my VO2 max. That's where fat metabolism starts to kind of peak out and the adaptations. Once you exceed that, they'll start to drop and then carbohydrate oxidation comes on too. Both two very important things. So if someone is wanting to build more mitochondria and they want to make more energy and they want to be able to add a few more reps to every 12 rep max, it's probably going to be beneficial to build up your mitochondria as much as you can because it allows you to recycle energy between sets faster and it allows you to recovery between workouts a lot faster. It also allows you to eat more food because you oxidize more food. You have more power output over time. So there's a host of benefits that actually will relate to your lifting, especially if it's bodybuilding. If you think about the name of the game for weight loss or for fat loss specifically for bodybuilding, a lot of the times when you look at, we obviously understand nutrition is the majority of, if you want to lose weight, nutrition is, as they say, 80% of it. Or you might even say it's fucking 100% of it, right, as far as weight loss. The training dictates what weight you lose and how your mitochondria process nutrients. If I have more mitochondria, I can oxidize carbs and fats at a lot higher rate, which means I actually burn more when I'm sitting around doing nothing. I burn more when I'm sleeping. I burn more when I'm training. If I burn more when I'm training, guess what? That means I get stronger faster. That means my muscles grow a lot faster, right? And then what people need to understand, too, is depending on your rep range, your lifting may already be aerobic in nature anyways. If you're doing, like, there are people that are doing 25, 30 reps on a leg extension. I hate to tell you this, but that's realistically about 75% aerobic and only about 25% anaerobic. And you're working a lot of those type 1 fibers that everybody's told don't work, to type one fibers because they make you weaker and slow and all this other ridiculous shit you know what they also do is they also stabilize joints which is pretty important for lifting as well sorry i just said ridiculous shit i um because gyms are closed right now i'm changing the way that i'm training and anyways last night i just did a yoga class on youtube and the chick is like and now we're gonna go into some power yoga and we're gonna shock the body into being fitter and I was like oh are we we're going to shock the body are we and then from there I went to 1.5 speed to get the class over and done with because I thought she was so my time so and but 1.5 speed on yoga wouldn't recommend it because she's like breathe in breathe out breathe in breathe out just turns into otherwise parasympathetic fully sympathetic I was really stressed out by the end of the class because yeah not the goal um but anyways yeah don't say dumb shit people yeah but yeah i mean look we've all done it though we've all said dumb shit and the thing is like i don't want to sit here at 42 years of age for the 20 20 plus year career and tell people act like i've never done dumb shit i did a lot of dumb shit when i worked at pollock and group i said a lot of stupid shit that i regret now which is part of why i left and yes i was let go and the majority of probably why i was let go is because i was always arguing with them about how unscientific parts of that, what I was teaching was, I didn't feel comfortable with it. And I said, we need to stop teaching that says, no, this is trademarked and this is what it is. And you have to teach what it is. So, um, you know, I was constantly in trouble for saying things and going, saying things that weren't in the material. I actually got a text from a guy that was in one of my classes back in like 2013, 2014. And he was laughing about how I stood up there and said, yeah, I work for Pollock and Groot, but nobody really likes me because I teach shit that's not in the book. So, you know, we've all done and said dumb shit. And even right now, as experienced as the three of us are, in five years from now, we'll have the same conversation. Go, hey, remember back in 2020 when we thought this? Man, we were stupid. Fuck.