The Importance of Aerobic Training

maybe start with establishing a broader aerobic base and doing some more, you know, less strength training and more stress management or more mindfulness or more guided meditation and stuff like that. So, you know, some of the things that we talked about in your muscle nerds course was actually how to effectively utilize cardiovascular training and resistance training and how to marry those two for people like this. Could you talk a little bit about, you know, because there's a stigma in the industry, especially from the direction that you and I come from of heavy resistance training for fat loss purposes, for athletic population purposes. There's a, at least for explosive type sports, there's a stigma around cardiovascular exercise, period. And you have, you know, completely shifted that, you know, that perception to suggest that aerobic training actually can be very beneficial at various stages. So would you please elaborate on that a little bit? Yeah. And this is, I mean, it is a huge misconception because, you know, people say, why don't you want to do aerobics? Oh, it makes you slow. It makes you fat. It makes you all the cortisol, the cortisol and all this stuff. And it's all a load of bollocks. The fact of the matter is, you know, I really love something that Zoe said to me once. And she goes, we were talking about some energy systems and she was like, well, if you look at it like this, aerobics are the energy system of life. You know, that's actually that's actually true because it's what runs everything and keeps you alive. So why would you not want to make that as really hardcore as possible? Like, and the thing is with our industry, everything is so extreme. So if you say, okay, I'm going to start doing some aerobic training, everyone starts saying, oh, you know, aerobic training is going to ruin your physique. It's going to make you weak. Well, I'm not talking about going and running a hundred kilometers a week. It's, you're not going to get weaker running a couple of five Ks, right? We're doing, we're getting on the treadmill and walking on an incline for an hour. It's just not going to happen. Um, and it just shows that people don't understand the underlying physiology of how you actually recycle things in your body and what the aerobics actually does. And the person that got me into that, the first guy to get me into it was Joel Jameson. And he's the one that got me into like, wow, okay. So he's saying that the aerobic system is what buffers the other systems. And if you want better sport performance, especially in things, he trains guys in MMA. And, you know, he talks about how everything kind of comes full circle. So if you want power endurance, if you want to be able to keep punching people really hard over and over and over, if you don't have enough of an aerobic base, you're going to gas out because you can't, you cannot recycle some of those energy substrates. So I started looking at that and saying, well, how do we look at this towards the general population? And what we found was that most of them are already in lactic kind of pathways because they're all so stressed out. Those stress hormones, you're going to, when you increase that fight or flight, you need fast energy. Where do you get fast energy? You get fast energy through glycolysis. So we found was all of these people, the higher their heart rate was waking, the worse their lactate threshold was. And they just didn't have a very good engine. So I started adapting stuff from Joel Jameson and said, okay, so we're going to start with doing some cardiac output works and aerobic work. Why don't we do that at the front of the program instead of the rear? Because in the physique world, you basically don't do any aerobics till the end. Well, why don't we put them in the front and really set your body up by encouraging mitochondrial growth, mitochondrial efficiency, learning how to get oxygen. And if you want to oxidize fats and carbs, you need oxygen. The more stressed out you are, the more you shallow breathe, which means you're not actually getting the majority of enough oxygen in to run these things. And so what we found as we started using it with people a couple of years ago, we were like, wow, this really works really well. Like they're actually losing a ton of fat the first six to eight weeks. Plus you get a guy that could barely, he could barely walk for 30 minutes. Now he's running for an hour and he's having to run just to get his heart rate up. Yeah. He's ready to do hard training because he's put himself in a good position. He's recovering well. He's, um, he's recycling energy substrates really well. He's, he's, you know, eating a lot more because his mitochondria are burning a lot more faster. So we've effectively increased his, his calories out. Um, and we've, we've pumped in more food as he's gotten leaner. So, um, they're getting plenty of food, plenty of calories in, plenty of calories out. everything's working really well. Now they're set up to the point where now we can go all beast mode on them, but we have to lease mode before we beast mode. So we get them that up and prep them to get ready to do a really hard training cycle. You know, the majority of people, if, if you walk into most gems and you walk up to a meathead trainer he going to go all right let go He not going to do hardly any assessments He just going to start writing some crazy 30 or 40 set protocol for the hour and just bashing you into the floor And that's probably not what you need. It's not what you need yet. That's something you need to earn. So