In as a result of it’s simply not related to my circumstances. Proper now, my major funding is Legion. Most of my web value is in that enterprise, and I’m working towards bringing in a strategic accomplice, which is able to enable me to take some cash out of the enterprise, after which I must look extra into investing.
How do I diversify this cash now that I’ve taken it out of the enterprise, however over the past a number of years, I’ve invested in shares, simply easy ETFs. I. So I don’t all the time publish a brand new one each week, however often each week or two on Wednesday or Thursday, I put up a narrative asking for folks to present me questions, after which I am going via the entire questions that get submitted and I choose ones which might be being requested typically or which might be very topical or which might be simply fascinating to me.
And often I’m searching for questions that I haven’t answered 1,000,000 instances earlier than, and I reply them briefly there on Instagram after which come over right here on the podcast and provides extra detailed solutions as a result of I can solely put a lot into an Instagram. Story. Alright, so on this episode I’m answering questions like, what’s the perfect kind of cardio?
For those who solely have 10 minutes? Is ingesting weight loss plan soda? Okay, sparsely. What do I consider the 5 two intermittent fasting weight loss plan? Are you able to practice with heavy weights if you are additionally getting ready for an extended distance run? And a number of other extra. And once more, if you’d like me to, Not less than evaluation your questions. I can’t promise that I’ll reply all or any of them relying on what they’re.
Observe me on Instagram at Muscle for Life Health and take note of my tales. Okay. The primary query comes from c a a 1997. Ideas on solely followers, good or unhealthy? Oh, it’s nice. I imply, is there a much bigger hallmark of an enlightened tradition than wicked girls degrading themselves for cash from porn addicted sims, if there’s one.
I don’t understand it. Charlie o. Mac, Isaac, Charlie Omack. Isaac. Okay. He asks Food regimen soda. Okay. Carefully, or is it most cancers water, . It’s positively not most cancers water. It’s completely high quality. Mainly, the entire alarming claims in regards to the supposed risks of weight loss plan soda and synthetic sweeteners are false or very, very overblown.
That mentioned, I might not suggest ingesting a bunch of weight loss plan soda or simply having loads of synthetic sweeteners each. Ever, as a result of one declare that’s panning out in analysis is that these chemical compounds might not be nice for our intestine well being. And our intestine well being impacts many points of our total well being, efficiency and wellbeing.
And so if we wish to keep an optimally wholesome intestine and we. We in all probability don’t wish to be having, name it six, eight, ten plus servings of synthetic sweeteners daily perpetually. And many individuals within the health world do this as a result of they take dietary supplements. So that they’re taking, let’s say, three or 4 scoops of protein powder daily that’s artificially sweetened.
After which they’ve some pre-workout, they’ve some post-workout, each of these artificially sweetened. Perhaps you toss in a inexperienced complement, perhaps BCAs as nicely. That’s much more, let’s now add an vitality drink on high of that and a weight loss plan soda or. You’re now up there that’s many servings of synthetic sweeteners daily, and that in all probability additionally will embody synthetic meals dyes, which once more, usually are not as problematic as some folks would have you ever imagine.
However I personally attempt to keep away from them. I assume my weight loss plan simply doesn’t actually comprise issues with them, however I personally, let’s put it this fashion, I might not be okay with, and I might not personally have the 68 to 10 plus servings of. Synthetic meals dyes daily along with the sweeteners. And people are a few the the reason why I went with 100% pure substances for my sports activities vitamin firm Legion.
And I began Legion eight years in the past now, and at the moment there was some proof. That synthetic sweeteners might not be good for intestine well being. If I bear in mind appropriately although, on the time it was solely in rodents and I made the decision simply because I used to be betting on that analysis panning out in people, and I used to be considering with my very own well being too.
I imply, I wished to make use of my very own merchandise and I didn’t. Personally really feel comfy having all of these chemical compounds daily, and I that I additionally wouldn’t personally really feel comfy promoting these merchandise to different folks and telling them to do it. And so I made a decision to go all pure, although it prices much more.
To provide you an instance, it prices much more, even at present with Legion, clearly a lot bigger now than it was in its first yr, second yr, or third yr, it nonetheless prices me wherever from three to $5 a bottle for my powders to make use of 100% pure sweeteners and pure flavoring and. Oil coloring, which is simply derived from like fruits or different meals.
And if I had been to make use of synthetic substances, I may deliver that all the way down to in all probability 50 to 75 cents. Definitely not more than a greenback. So take into consideration protein powder. Take into consideration pre-workout. So this yr, Legion will promote, oh, I don’t know the quantity proper off the highest of my head. I’m gonna say six or 700,000 bottles.
Let’s simply say 5 to 700,000 bottles of protein. Pre-workout and perhaps, uh, you should embody post-workout to get there, however let’s simply go together with protein and pre-workout. And if I had been to avoid wasting two or $3 per bottle, that’s price of products financial savings. That signifies that cash goes straight from the highest line to the underside line, and I don’t have any companions in leg.
And in order that’s simply revenue that I’ve to pay taxes on and I may simply take, so there’s an actual price to me personally in utilizing pure substances, however I stand by it. I feel it was the nice transfer, the sensible transfer. And I feel now it’s uh, even higher transfer, however. Uh, let’s transfer on. Duke, duke oh seven asks, are some folks extra carb tolerant than others?
Sure, completely. Some folks do reply higher to carbs than others, and that doesn’t imply physique comp, although. There’s little or no proof that one one who quote unquote responds higher to carbs goes to love acquire much less fats from consuming carbs, for instance, however actually can get pleasure from how a lot you get pleasure from your, your weight loss plan, which goes to.
Compliance and that may have an effect on your physique comp. And so for instance, some folks discover that in the event that they eat greater than a certain quantity of carbohydrate in a single meal, they get bloated and drained. They only don’t really feel good. They don’t ever get a pump once they eat a bunch of carbs. Whereas different folks, and I’m a type of folks, I’ve a excessive sensitivity to carbohydrate in a great way.
And I do know that from some DNA testing that I did a while in the past, and it’s simply in step with my expertise. I can eat a considerable amount of carbs in a single sitting and. Good. I get slightly bit sweaty, even like I get a pump and I get no gassiness. I get no bloating, no lethargy, and I is perhaps consuming 100, 150, even 200 grams of carbs in a single meal.
Once more, different folks, they might attempt to eat. That a lot carbohydrate and it would put them to sleep. And the identical is true for whole carbohydrate consumption for a day. Some folks discover, I can consider some folks through the years I’ve heard from what they discover is that if they exceed 200, 300, 400 grams of carbs per day, they get the identical kind of drawback, the identical kind of reactions to a really excessive carbohydrate meal.
Their digestion will get tousled. They’re bloated on a regular basis. They don’t have as a lot vitality as they need to have for all of the carbs that they’re consuming. They’re not getting the carbohydrate pumps, and so they’re not seeing that impact of their exercises that it’s best to see when you’re going from, let’s say 200 grams of carbs per day to 400 grams per day.
And in order that’s simply one thing to pay attention to. There’s a level the place we simply can’t abdomen consuming. Carbs. Ellie Kempt. N B P T asks, do you foam roll? No. Largely as a result of analysis reveals that the way in which most individuals do it doesn’t in all probability do a lot. It perhaps can cut back Dom’s muscle soreness, postworkout muscle soreness slightly bit, but it surely appears to be largely a waste of time.
I assume a caveat to that’s when you’ve got set off factors and you’ve got like a Nobby foam curler or. You probably have a flat foam curler and you may get to a set off level and you may work on these set off factors, that may assist tremendously. And set off factors are little factors of ache that refer, often it’s like hypersensitivity in an space, and often that ache refers to a different space.
So when you had been to press on it, perhaps the set off level is in one of many muscle groups in your again and also you press on it and you then’re now feeling it down into your biceps tendon, for instance. And when you can work these and desensitize them, It could typically produce surprisingly, virtually it looks as if miraculous outcomes.
Like, , you’re not in a position to bench press with out some ache in your shoulder. You’ve tried so many issues to deal with the shoulder and it simply doesn’t go away. After which there’s a set off level in your again and you’ve got a therapeutic massage therapist and so they work that out, or of it and you’re employed it out with like a lacrosse ball or one thing.
After which you may bench press with no ache, and as long as you retain that set off level desensitized, so long as you don’t enable it to develop once more, you merely don’t have the issue anymore. So a foam curler can assist if you may get to a few of these factors, however. It doesn’t work often in addition to like a lacrosse ball or a spiky ball.
Okay. Subsequent query. It’s simply beige asks, how is the calf coaching going? Noticing any enchancment. Yeah, completely. So what I’m doing for my calves, when you don’t know, is I’m coaching them daily. I’m within the health club 4 days per week proper now, and I’m doing 4 units daily. I’m within the health club, so 16 exhausting units per week.
I’m working in quite a lot of rep ranges. I’m doing a few of these units within the 4 to 6 rep vary, a few of them within the six to eight, after which a few of them within the 10 to 12. And I’ve gained fairly a little bit of energy in my calves. I’ve been doing that for a few months now. So I’ve gained fairly a little bit of energy in my calves.
Like I’m I, I feel I began, if I bear in mind on the standing calf press machine, I imagine I began in all probability two 20, let’s say for 10. I feel that’s roughly right. And now I feel my. Was two 90 for six or seven. So getting up there, getting up there in, in energy. And I’ve additionally observed a rise in measurement in fact, and there’s a, a superb little rule of thumb right here if a muscle group of yours just isn’t rising, regardless of good programming and good consuming.
Do what I’m doing. Do three to 4 units, 4 to 5 days per week. So do a complete of 15 to twenty exhausting units per week for that main muscle group. And if you wish to decrease soreness, practice the muscle group daily. If that doesn’t actually give you the results you want, attempt to break these units up into at the very least three classes.
Strive to not be doing 10 plus exhausting units for any particular person. Main muscle group in a single exercise and use double development. So be sure you’re getting stronger. Don’t simply fall into the routine of doing the identical workout routines, identical weights, identical reps. As you might be getting stronger, be sure you are including weight.
A double development works very well. For instance, when you hit a high of a rep vary for one, two, or three units, often is the way it works. You improve weight. And when you do this and when you keep affected person, that muscle group will develop. And that’s actually how specialization routines work, which I’m gonna be producing some extra content material on, I ought to be capable of get into it on this subsequent yr, is specialization routines.
So, You want a routine to get larger arms. Okay. Here’s a three month routine or a 4 month routine, particularly specializing in arms. Now, we’re not gonna neglect something, however we’re going to practice all the pieces else slightly bit much less so we are able to get 15 to twenty exhausting units direct. Units for biceps and triceps, for instance.
Truly, I in all probability wouldn’t do 20 direct. I in all probability would go for like 15 direct coaching for the biceps and triceps, after which the remaining 5 in all probability would come from pushing and pulling. However anyhow. Subsequent query. Jason Remer asks, what investments do you suppose may have the best return on this continued recession?
Effectively, that is an space that I’m fairly. In as a result of it’s simply not related to my circumstances. Proper now, my major funding is Legion. Most of my web value is in that enterprise, and I’m working towards bringing in a strategic accomplice, which is able to enable me to take some cash out of the enterprise, after which I must look extra into investing.
How do I diversify this cash now that I’ve taken it out of the enterprise, however over the past a number of years, I’ve invested in shares, simply easy ETFs. I. The title of them, V T I and vx, uss have put a good amount of cash on these, simply whole US and whole international markets. Simply attempting to go for easy, regular development, which clearly has been upended, however that’s okay.
And I’ve put slightly cash into some actual property and a few cellular dwelling park offers. I don’t know a lot about it. I do know a wealthy man who is aware of so much about it, who’s associates with one other wealthy man who does it, and so I’m simply type of driving their coattails, simply because the primary wealthy man can also be a longtime buddy of my dad’s, and I belief him.
The man simply makes cash. That’s what he does. He is aware of easy methods to earn a living, so it was simply a straightforward approach for me. Make cash on one thing that I may solely give a cursory clarification of. I, I couldn’t actually get into the mechanics of how that enterprise, like what do you search for when you’re wanting to purchase a cellular dwelling park?
Yeah, I may provide you with some excessive stage bullet factors, however I couldn’t break down the entire course of. I, I don’t actually understand it that nicely, however I’ve purchased some gold and silver through the years. Not that that’s a lot of an funding as simply type of wealth preservation and catastrophe planning. If issues bought so unhealthy, at the very least I’ve one thing there if I wanted.
Commerce my little junk, silver cash for cash. I’ve purchased some crypto, largely Bitcoin purchased again in 27 or 2018, put some cash into it. And even with, uh, all of the volatility of the final couple of years, I’m nonetheless up on that, however that’s only a long run. I’m simply holding it perpetually to see what occurs. I don’t actually care about even the returns a lot.
I have a look at that as playing personally and within the quick time period, , I’m seeking to simply make investments extra in my companies proper now. That’s the place most of my cash has, has gone over the past 10 years. Again into my companies, my publishing enterprise and my, and my sports activities vitamin enterprise, as a result of that’s the place I bought the perfect returns.
Uh, no different investments had been gonna produce the returns that I may get in my companies. And I’ve management over my companies. Not less than I’ve much more management over my companies than many different varieties of investments. Additionally, how would you want a free meal planning instrument that figures out your energy, your macros, even your micros, after which permits you to create 100% customized meal plans for reducing, lean, gaining, or sustaining?
In below 5 minutes. Effectively, all you gotta do is go to purchase legion.com/meal plan b u y legion.com/meal plan and obtain the instrument. And if I’ll say, this instrument actually is implausible. My group and I spent over six months on this factor working with an Excel wizard, and inferior variations of this are sometimes bought for 50, 60, even 100 {dollars}.
Or you must obtain an app and pay each month or join a weight reduction service and pay each month, 10, 20, 40, 50, even $60 a month for what is actually on this free instrument. So in case you are struggling to enhance your physique composition, in case you are struggling to lose fats or acquire muscle, the best meal plan can change all the pieces.
Weight-reduction plan can go from feeling like working within the sand in a sandstorm to driving a motorcycle on a breezy day down a hill. So once more, if you’d like my free meal planning instrument, go to purchase legion.com/meal plan b y legion.com/meal plan. Enter your e-mail handle and you’re going to get instantaneous entry. Subsequent query, CAIB F asks, what’s the perfect various to squats?
I do know they’re the perfect leg train, however I hate doing them. Loads of options. You don’t need to squat to have an ideal decrease physique, robust muscular. You are able to do lunges, you are able to do the leg press, you are able to do the break up squat. You are able to do the hack squat machine. You are able to do the pendulum squat machine in case your health club has one that could be a deceptively troublesome.
I just like the pendulum squad so much. Subsequent query is from Mary Anna 22 s. She asks, I’m assuming it’s a lady. She asks, what’s your opinion on biohacking? Uh, it’s principally all bullshit. That’s the unlucky actuality as a result of absolutely the. Greatest biohacks that they aren’t telling you about? Effectively, they’re issues like getting good sleep and consuming loads of nutritious meals and doing energy coaching and deloading in your energy coaching and never simply working your self below the bottom and never ingesting alcohol, and never utilizing leisure medication, and never porn and studying books and managing stress ranges and.
I feel you get the purpose, Megan, nomadic health asks, do you all the time monitor macros or do you typically eat extra intuitively? I usually eat extra intuitively. I solely monitor or measure if I’m reducing and I simply wanna ensure that I’m not affected by portion distortion the place my thought of a certain quantity of like rice or greens or no matter has simply expanded.
As a result of that’s sadly what all the time occurs is we, we virtually all the time are consuming greater than we predict we’re. And so I’ll monitor or depend or plan at the very least at first once I’m reducing, simply to get all the pieces dialed in to type of calibrate my expectations, uh, portion sizes and so forth. I feel it’s additionally sensible to try this occasionally, even when you’re not reducing.
So when you’ve been consuming intuitively for a while, and let’s say you’ve been noticing. A sluggish and regular fats acquire that, that you simply’re not liking and also you wanna see what’s happening. Audit your meals consumption by monitoring or planning or counting your energy or macros for a few weeks, and you’ll in all probability discover that once more, you might be consuming greater than you suppose you might be consuming.
It may very well be that the tablespoon of peanut butter just isn’t actually a tablespoon as a result of the tablespoon that could be a hundred energy weighs, let’s say 18 grams. I’m unsure that’s correct. Be shut although. And your tablespoon although is like 30 grams. Mm. Okay, in order that explains one thing. After which the oatmeal that you simply’re consuming, you’re considering it’s a couple of cup of oatmeal, however that cup of oatmeal is meant to weigh, oh, now I’m unsure what a cup of oatmeal’s imagined to weigh.
Let’s simply say it’s 40 or 50 grams, however your cup is weighing like 70 grams. Oh, okay. Cuz it’s a heaping cup. So these quote unquote hidden energy all add up and it’s exhausting to catch that stuff except you often. Your consumption. So for what I do although usually is I eat type of the identical stuff daily.
I eat stuff I like till I not am trying ahead to it. That for me is the purpose once I begin to make adjustments, when it’s time to make my salad, I’m gonna do that really after I’m finished right here. And I actually am not trying ahead to it. I’m not getting any salivary response, and it’s feeling similar to a chore.
Like I simply need to eat this. Then I’ll make a change. And within the case of a salad, I’ve been consuming a salad daily for a very long time, and I simply make adjustments to the substances typically, , I not too long ago began including some goat cheese that was a pleasant addition. Perhaps some like little crunched up chips.
That was a pleasant addition. Completely different type of greens you may throw in there. Particularly in the event that they’re cooked, that may make it completely different sufficient to prickle the, the pleasure processors. You may make varied adjustments within the dressing. That always is sufficient the place the salad itself doesn’t actually change, however you begin utilizing completely different dressings, making completely different dressings, and so I simply do this principally with all meals.
After which my parts don’t, uh, actually change as a result of my meal templates usually are not altering. It’s simply a few of the substances that go into every meal change. Ms. Cape asks, when you solely have 10 minutes after lifting for cardio two or thrice per week, would you do hit. Or lis, so hit excessive depth interval coaching or lis, L a s s, low depth, regular state cardio, and I might do hit right here as a result of it’ll burn fairly just a few extra energy in these 10 minutes.
I might in all probability do like some sprints on the air bike if my health club had one or on an upright bike or ACU bike if it didn’t have an air bike. If that wasn’t an possibility, I’d search for a rowing machine, principally one thing that’s no influence. And if the one possibility had been a treadmill, then I might in all probability run sprints on the treadmill.
However I’d have to concentrate to my restoration as a result of sprints actually on concrete, they, and I’m talking, I can bear in mind in my twenties, there was a time once I would exit and I’d run sprints for in all probability 15 to twenty minutes exterior on con. And I used to be in my twenties, so I used to be as bodily invincible as I ever was going to be.
And I needed to cease often because my hips, notably my hip flexors, they might get so sore that it was truly getting in the way in which of my squatting and deadlifting. And it, it additionally sprinting on on concrete places loads of stress in your joints. And though I. Discover something in that approach. Once I was youthful, I in all probability would discover that now I’d discover slightly bit in my knees.
They’d not really feel nearly as good. Like they’d in all probability be a bit sore in my squatting. And so I might keep away from that. And when you don’t also have a treadmill, which is gonna be much less influence, then you may run on grass that’s higher than working on the concrete. You may also. Up a hill, like a grassy hill. Clearly it may well’t be too steep, however that’s even higher in which you could get the depth with much less pace, which suggests much less drive, much less influence.
Okay. Sensible self dev asks ideas a couple of 5 two weight loss plan. Optimized for fats loss. Uh, extra protein 5 two is completely high quality, which so, , that is principally the place you eat the way in which that you simply usually eat 5 days per week and you then eat so much much less two days per week. Typically it’s pure fasting. I don’t suppose these protocols usually suggest 48 hours of fasting, so these two days usually are not again to again.
It’d be a 24 hour quick twice per week. Different. Two iterations permit you to eat 600 to 800 energy two days per week, and that’s the one I might select. By the way in which, out of the 2, I might solely eat protein principally, and that could be a viable solution to shed extra pounds. You eat as you usually do 5 days per week after which two days per week.
Don’t need to again to again as much as you each time, simply two days per week. You’re solely consuming, let’s name it 150 ish grams of protein. Clearly there’s gonna be like hint quantities of fats, perhaps hint quantities of carbs. For those who wanna throw in some greens. Um, you don’t wanna exceed 800 to a thousand energy.
So loads of protein, perhaps a bit of fruit, perhaps. Little little bit of greens perhaps, however that’s it. Two days per week, that may work fairly nicely, as long as you don’t by chance eat extra on the 5 days to compensate for the 2 days. It’s best to know although that that’s an efficient solution to slowly shed extra pounds.
You’re not gonna lose fats quickly with that strategy simply because the weekly calorie deficit that’s required to lose even a pound of fats per. Is about 3,500, perhaps even about 4,000 energy. And likelihood is, except you’re an enormous dude or a really energetic lady, you aren’t gonna be in a, name it 1500 or 2000 calorie deficit.
On these two days, it’s gonna be, it’s gonna be a smaller deficit. It’s gonna be a thousand, perhaps 1500, perhaps at most, , 17, 1800 calorie deficit. However which means which you could lose wherever from in all probability one third to. Two thirds, perhaps a pound of fats per week utilizing that 5 two strategy. So SIB one asks, are there any variations in well being between excessive carb slash fats diets when in a deficit?
Effectively, I might argue that top fats, low carb. Loses on one and probably two vital factors. The primary is cortisol ranges are usually greater when carbs are high and low. Cortisol makes reducing more durable, makes life more durable, after which two, excessive fats, low carb reducing can lead to poor vitamin relying on meals decisions due to how little fruit and greens can match into your weight loss plan.
For those who solely have 50 grams of carbs per day, you might be merely not going to be. Eat just a few servings of fruit and 4, 5, 6 servings of greens daily. You’re simply not gonna be capable of do it. And when energy are restricted, it’s even simpler to develop dietary insufficiencies. It will take loads of calorie restriction to develop full-blown.
Deficiencies, but it surely’s simpler to develop dietary deficiencies when energy are restricted cuz studying much less meals. Cendra 2 46 asks, is it okay to coach heavy weights whereas getting ready for lengthy distance runs? Sure. Sure it’s. However you will need to handle your quantity correctly. And by quantity, let’s simply say exhausting units, units taken near muscular failure, energy coaching right here.
And the explanation that’s vital is the amount of your exhausting units is absolutely what drains us. That’s actually what causes systemic fatigue. That’s what makes coaching most troublesome to get better from. Not the load per se. Many individuals get. Blended up. They suppose that it’s the heavy weights which might be the toughest to get better from.
Not the lighter weights, however extra units. So like for instance, many individuals would suppose that three units of 5 with let’s say, , one or two good reps left, so fairly near muscular failure. On the again squat, they might say the three units of 5 is more durable to get better from than let’s say 4, 5, 6 units.
Eight or 10 or perhaps even 12 reps. Now, inexperienced weightlifter wouldn’t say that as a result of anyone who has finished that, anyone who has finished six units of 10 on the barbell squat near failure, is aware of that that’s a lot more durable. A lot more durable in each approach bodily and psychologically and emotionally than the three units of 5.
Now, the three units of 5 is more durable on the joints. That’s true. So folks with joint points or who simply need. Cut back joint stress for a interval will cut back the load and they’ll simply improve the reps per set and so they’ll discover that their joints really feel higher, however they’re placing much more stress on their physique as a complete joints excluded.
The quantity of systemic stress is far greater with the extra units. Uh, even when it’s. Wait. Okay. Final query comes from Sam j Smith 25, and he asks, who’s the perfect world chief to have lived in historical past? Effectively, uh, that I’ve learn sufficient about to have an opinion on. I might say. Primary might be Caesar Augustus.
Quantity two can be William the Conqueror. Quantity three, Cyrus the good quantity 4, George Washington, quantity 5, Julius Caesar, and quantity six, Alexander The Nice, although he was a horrible administrator, however his navy exploits are legendary, clearly, and he’s simply one among my favourite characters in historical past, so I gotta put him on the.
Effectively, I hope you appreciated this episode. I hope you discovered it useful, and when you did subscribe to the present as a result of it makes positive that you simply don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present slightly bit, which in fact then makes it slightly bit extra simply discovered by different individuals who could prefer it simply as a lot as you.
And when you didn’t like one thing about this episode or in regards to the present on the whole, or when you. Uh, concepts or recommendations or simply suggestions to share. Shoot me an e-mail, mike muscle for all times.com, muscle f o r life.com and let me know what I may do higher or simply, uh, what your ideas are about perhaps what you’d wish to see me do sooner or later.
I learn all the pieces myself. I’m all the time searching for new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you.
