Training Intensity and Time Death Circuits

Oh, absolutely. And, you know, they need to understand that their body is going to adapt to whatever they put their environment in. So if I starve myself, my body will maladapt by lowering metabolic rate, lowering thermogenesis, becoming catabolic to muscle tissue, not just the fat tissue, but muscle tissue as well, those slow rates of oxidation. There's a lot of things that it's going to do. Same thing happens in a surplus just for different reasons, right? when I have people that they say they need to kill themselves in the gym I'm like okay cool we can do that because part of part of the misconception of what lease mode is people think that it's supposed to be you not you training and I don know if I have an ask if it okay for me to cut Cuss all you want I think they say honest people cuss more so fucking go for it I have a pretty bad potty mouth People seem to think when I started that lease mode idea, people thought that I meant it's going to be easy training but it's not. if I have somebody that wants to kill themselves and they think they need to be in the gym a lot I'm like okay that's cool I'm going to write something so fucking grotesque that you're you're going to last 20 minutes and you're done and so that's what we do so what we think about is we want to try to we want to try to get enough exposure to something to create that adaptation but we don't want excessive amounts of it it's kind of like Mike Isertel talks about with minimal recoverable volume and maximum recoverable volume, right? So what's the minimum amount I need to draw that adaptation? So if I'm not eating a lot of food, that's going to be very low. The more food I eat, the more I can train, right, because I'm supporting that. So if they want to train a lot, but they don't want to eat a lot, then that's fine. I'm going to write them a 20-minute workout that's going to put their, basically bash their dick in the dirt so badly that they don't want more than 20 minutes, right? So I might give them something like something we created called time death circuits. And it's kind of a play on Charles Poliquin's death circuits where we would do a giant set and we would do like a squat based exercise, a pulling exercise, a posterior chain exercise and a pressing exercise. But what Charles would do is he'd write it for three to five sets of 10 to 12, 410 tempo and then 60 seconds rest in between each exercise. So I said, you know, I looked at that, and that's always been a great method. If I think about a system that gets people really shredded really fast, as long as they don't get hurt, we look at CrossFit. What does CrossFit do really well? Very short, brutal workouts. And you go into any CrossFit box, and 80% of the people there are shredded ass, right? And so I said, okay, well, what can I learn from them? Well, they do short, horribly intense workouts. I said, okay, let's try the dead circuits, but let's not give them any rest. Let's just make them go exercise to exercise until they actually have to rest. So we tested it, and we tested it, and we found that, you know, if we give somebody a 20-minute block of training, if the weight is sufficiently loaded, they should be able to get three to five rounds or usually four to five rounds within that 20 minutes. If they do more than five rounds, they haven't loaded it enough, and if they can't get to four rounds, it's loaded too much. So we found this kind of magical area where it makes you sufficiently nauseous and like pukey, but while maximizing or minimizing how long you have to train. So we would do that for a week, and then the next week we might add another five minutes to see if they can get another round, and that way we take them from very short, brutal, intense workouts, and we build up their work capacity over time, and that works especially well when people don't want to eat a lot if they can if they want to eat a lot we can smash them with a ton of work but i think one of the main problems is that people aren't eating enough to support the performance okay so if you think about it i'll ask you this question because every trainer knows the answer what is the magic number that all women are told they need to eat if they want to lose weight it's the universal number it's only 1200 isn't it? 1200 calories.