Mike: Howdy, whats up, and welcome to a different episode of Muscle for Life. I’m your host, Mike Matthews. Thanks for becoming a member of me as we speak for an additional installment in my Success story collection of episodes the place I speak to individuals who have used my work. Typically they’ve learn a e-book, typically they’ve signed up for my one-on-one teaching.
Typically they’ve simply learn articles and hear. To podcasts and used a e-book or an article podcast, teaching to drastically enhance their health and their well being, and in lots of circumstances, many facets of their life. As anybody who has gone by means of a change of their very own, is aware of that when you begin bettering your health, bettering your well being, when you begin bettering your physique composition, you begin exercising often, consuming properly.
You’ll be able to’t assist but additionally enhance your psychological well being and your ambition and your relationships and your work and so forth and so forth. And so on this episode, I talked with Fernando who learn my e-book Greater Leer, stronger, after which signed up for my one-on-one teaching program, and he misplaced over 55 kilos and he fastened his relationship with meals.
Which is a big achievement for not simply bettering your physique composition and bettering your well being, however sustaining it. Due to course, the objective is to not simply obtain a sure physique composition or a sure stage of well being it’s then to keep up that or one thing like that indefinitely, and growing a wholesome relationship with meals is, Is actually an underrated type of self-mastery, I believe.
However possibly that’s, uh, fodder for an additional episode. And anyway, coming again to Fernando, he made loads of very apparent enhancements to his physique, however he additionally was then capable of get pleasure from enjoying along with his youngsters extra. He took up mountain biking, one thing that he. All the time needed to do or, or needed to do for a while, however simply wasn’t match sufficient to do it.
So he began doing that and he has prevented harm. He has taken some falls in his mountain biking that he didn’t get damage due to his health, as a result of he’s sturdy. If he. Didn’t do his power coaching. He’s sure that he would’ve had some fairly dangerous accidents, and the power coaching has prevented that.
And he has additionally, once more, discovered a approach to eat the meals that he likes on a schedule that he likes, that permits him to keep up the physique composition and the well being that he likes. And earlier than Fernando discovered my work, he was over 230 kilos. He was sed. He couldn’t even play along with his youngsters. And so it’s a fairly cool story.
Uh, a minimum of I discover it fulfilling as a result of that is the type of stuff that bought me into the health racket within the first place. I began with writing books and I’ve continued to do this and I’ve continued to put in writing articles and file podcasts. As a result of that is the work that I try this issues probably the most. It’s even why I began Legion.
I began Legion not simply to promote dietary supplements and to generate profits, however truly to create top quality dietary supplements that do work, uh, precisely as they’re promoted. In order that’s. Creating good formulations, you recognize, science backed substances, science backed doses, pure substances, nor synthetic substances which may impair well being, particularly when you eat them daily perpetually.
Additionally although, to create good academic materials and to get. People who find themselves initially solely considering dietary supplements to get considering studying, studying articles, listening to podcasts, studying books, as a result of what they do within the kitchen, within the health club after all, is much extra essential than what drugs, powders, or potions they swallow.
Regardless of how efficient these drugs, powders, and potions are, as a result of pure dietary supplements are simply supplementary by nature, you don’t want any to attain your well being and health objectives, though, Might help. And in case you have the price range and the inclination, I believe it’s value contemplating a minimum of taking some, like a protein powder, a superb multivitamin of fish oil.
And so forth. However once more, you don’t should, and so I, I began Legion primarily to only discover a approach to get extra folks into my academic work. Some persons are on the market on the lookout for books and articles and podcasts. Okay. I’ve stuff that they’ll discover and. . They’ll learn my books and articles and hearken to my podcasts, however there are various folks on the market who should not on the lookout for academic materials.
They’re simply on the lookout for fast fixes. Typically they’re simply on the lookout for a complement, one thing they’ll take that they hope will assist them lose fats quicker, for instance. Okay. I’ve a few product. Might help you lose fats a minimum of a bit of bit quicker. However after all, what’s most essential is that you just perceive power stability, and macronutrient stability Properly, how do you get that one who simply needs the complement to care about power, stability, and macronutrient stability?
You must get ’em into your orbit. After which it’s important to educate them. You must present them, and it’s important to get them to grasp that dietary supplements are supplementary. And so anyway, I’m, I’m type of simply rambling right here, however, uh, I, I like these episodes. I, I like listening to the, the affect that my work is having, and I like sharing them with you, the.
Listener, as a result of I hear from many individuals who discover, they get inspiration from these episodes as a result of they usually see a bit of little bit of themselves on this case, Fernando, and so they assume, Hey, Fernando sounds type of like me. I, I’m, I’m, I’m outta form. And you recognize, I, I resonate with this man. He appears to assume like me, and if he can do it, why can’t I do it?
So anyway, I hope you want this episode and thanks once more for, However first, how would you prefer to know a bit of secret that may provide help to get into one of the best form of your life? Right here it’s. The enterprise mannequin for my v i p teaching service sucks. Growth, mic drop. And what within the fiddly frack am I speaking about?
Properly, whereas most teaching companies attempt to preserve their purchasers round for so long as potential. I take a special method. You see, my workforce and I, we don’t simply provide help to construct your finest physique ever. I imply, we try this. We determine your energy and macros, and we create customized food plan and coaching plans primarily based in your.
Objectives and your circumstances, and we make changes relying on how your physique responds, and we provide help to ingrain the suitable consuming and train habits so you’ll be able to develop a wholesome and a sustainable relationship with meals and coaching and extra. However then there’s the kicker as a result of as soon as you’re thrilled along with your outcomes, we ask you to fireside us critically.
You’ve heard the phrase give a person a fish and also you feed him for a day, educate him to fish, and also you feed him for a lifetime. Properly, that summarizes how my one-on-one teaching service works, and that’s why it doesn’t make practically as a lot coin because it. However I’m okay with that as a result of my mission is to not simply provide help to achieve muscle and lose fats.
It’s to provide the instruments and to provide the know-how that you have to forge forward in your health with out want. So dig this if you join my teaching, we don’t simply take you by the hand and stroll you thru the complete technique of constructing a physique you might be pleased with. We additionally educate you the all essential smart behind the hows the important thing ideas and the important thing methods you have to perceive to change into your individual coach and one of the best.
It solely takes 90 days. So as an alternative of going it alone this yr, why not strive one thing totally different? Head over to Muscle For all times.present/vip. That’s Muscle O R Life Present slash vip and schedule your free session. Name now and let’s see if my one-on-one teaching service is correct for. Howdy, Fernando, good to fulfill you.
Nice
Fernando: to be right here.
Mike: Thanks for having me. Yeah, completely. Thanks for taking the time to come back and share your story. A great comply with up. Enrique, your buddy is the final considered one of these episodes that I recorded. So right here we’re, small world. Yeah,
Fernando: it’s superior. Manrique is, uh, superb good friend of mine. I’m grateful to him for having launched me to your e-book and to your stuff.
And, uh, he’s been, uh, an awesome, uh, accomplice on this, on this journey. We reside in numerous international locations, so we type of had our personal, our personal journeys, totally different tales, however, however in the long run, your e-book and your methodology actually is, is, is on the backside of it. grateful to you and to him? Yeah,
Mike: completely. And for, for folks listening who like me in my work, typically folks will ask, Hey, what can I do to, is there something I can do to, to thanks or, you recognize, assist you?
And, and simply, simply this phrase of mouth, that’s what I at all times say, like that helps probably the most. Simply telling anyone about how my work has helped. Or if anyone, you recognize, with health loads of occasions, Folks in our orbits, they, they see the adjustments occurring and, and so they wish to know, what are you doing? And it’s additionally straightforward to say, I’m mainly simply doing this.
When you simply learn this e-book, like, this offers you all the things that you just want. So I recognize any and all phrase of mouth. It, it truly is probably the most helpful sort of promotion that any type of product and repair can get. Yeah, after all.
Fernando: You understand, and, and I really helpful your stuff to lots of people. Some folks have taken it to coronary heart and, and have it’s useful because it was to me, and others know, you recognize, so I believe on the backside of it, it’s, it’s type of like the place you’re mentally and your, your, your angle and your motivation, your, your type of, uh, Willingness to make, uh, to make adjustments in your life.
And, and totally different persons are in numerous levels of their lives. So to me, this actually got here on the proper time and, and, and the suitable recommendation, and it was simply transformational. So,
Mike: yeah. Yeah, and that’s an awesome level on, on the timing. It may be discouraging. To attempt to assist folks after which see them simply ignore your recommendation after which fall flat on their face after which change nothing.
It may be laborious to grasp, particularly when you’ve already completed what they are saying they wish to do or are attempting to do, and but they received’t simply comply with. Your directions, so I get it. I get the frustration, however to only your remark, loads of the occasions it’s simply timing. They’re simply not prepared for what it’s important to, to supply.
They’re not prepared to your recommendation but. And so it will probably, it will probably. , particularly if that is anyone who’s near you, it may be laborious to remain affected person when once more, the issue appears so easy to you since you’ve already solved it and also you’re like, why don’t you simply press this button after which press this button after which this one and the issue goes away?
Do I don’t get it? Would you like the issue or do you not need the issue? And I’ve seen this now, you recognize, I’ve been doing this, uh, for, for 10 years now. 10 years in the past is after I wrote the primary version of Greater Than or Stronger. And you recognize, my, my e-mail inbox is, I believe 200,000 emails despatched and acquired and uh, I assume a few of that’s most likely spam, however so much.
However loads of these are precise conversations. And so I’ve seen although with folks in the event that they even stayed type of loosely related, or if a minimum of they bought some good recommendation, possibly they didn’t actually comply with it, then there’s a time and typically it. Is due to one thing dangerous occurs of their life, however there’s a degree the place then they actually determine it’s simply not acceptable to have this drawback anymore.
It’s not acceptable to not obtain this objective anymore. After which possibly it was like two years in the past, anyone really helpful uh, considered one of my books or one thing after which they determine. I bear in mind Fernando, he did rather well and he stated I ought to learn this e-book. I by no means actually did or I did and I didn’t, you recognize, actually do something with it.
Now I’m gonna take it critically and in order that stuff occurs, although we would not concentrate on it. So, you recognize, that’s one thing a minimum of that I remind myself. Yeah, for
Fernando: certain. For certain. For me, that second was. You understand, after I had my, uh, my youngsters, I’ve three youngsters now. They’re, my daughter is 9, and my, my twin boys are eight.
And once they had been about two years previous, two, three years previous, I had gotten to the purpose the place I used to be actually fats. I used to be, I used to be about 240 kilos, most likely upwards of 30% physique fats. By the tip, you recognize, my finest numbers, I used to be capable of get down to at least one 70 at round 9, 10% physique fats. Once I wasn’t actually capable of sustain with my youngsters and play with my youngsters, after which I knew there was a, you recognize, there was a problem as a result of in my household, you recognize, loads of my members of the family.
Battle with, with being chubby and with, you recognize, a extremely poisonous relationship with meals. You understand, I noticed that there was that, that, that I wanted to make, to make a change. And likewise I used to be, you recognize, again in my faculty days, I used to be an athlete. I, I performed, uh, faculty sports activities, I performed highschool sports activities competitively.
I used to be a squash participant. You understand, I knew that finally I needed to get my act collectively and so I actually needed to hit. Sure catalysts, clearly with the youngsters, uh, footage that I noticed of myself, you recognize. However, you recognize, I even have to say, you recognize, my cousin, uh, who went by means of related transformation, uh, he first began speaking to me about, this was earlier than I learn your e-book, so after I learn your e-book, It actually made a click on.
Began speaking to me about, about macros and the power stability, you recognize, the, the advantage additionally of, of power coaching and constructing muscle. The entire concept of physique recomp quite than, than simply fats loss, proper. And so after I, when Enrique gave me your e-book, it simply instantly, instantly made, made sense and it struck a chord.
And, and I used to be in the suitable second of my life to, uh, to essentially make a change. And so I did this system simply from the e-book on my own for a few yr. You understand, I didn’t actually preserve observe of numbers, however, you recognize, visually I had loads of progress. In all probability misplaced 20, 30 kilos doing that, and, uh, introduced my power numbers.
Up from just about, uh, zero to, to with the ability to do some respectable squat numbers, some respectable mattress lifts and, uh, bench press. So, after which when, when the pandemic got here round, I began type of dropping my, uh, self-discipline once more. And we bought locked. We bought locked up. And I began gaining weight once more, and that’s after I determined, you recognize, after two months of, of, you recognize, going within the incorrect path, I stated, you recognize, that is the suitable second to drag the set off on, on the teaching program.
And so I, uh, I signed up, I went on-line and I purchased my first piece of a house health club gear, which was just about a bench. And considered one of these like, uh, like, uh, division retailer. Benches with, with a small barbell and as much as, I believe it’s, I nonetheless have it, about 105 kilos of, of plates. And, and that’s what I, and that’s what I began with.
And that was, that was sufficient to get me to a spot. After which finally I began shopping for extra. I bought an actual barbell, I bought a, a greater squat rack with, with some larger plate. And a few dumbbells. And that’s just about my, uh, my go-to setup that I nonetheless, I nonetheless do. And for me, considered one of my important objectives was to get again in form in order that I may return to having fun with enjoying sports activities.
And um, you recognize, I knew that that lifting weights and power coaching was, was not my finish sport. It was getting in form in order that I may, you recognize, get pleasure from. Simply clearly the well being advantages and being more healthy and looking out higher, but additionally getting again onto, uh, onto squash particularly. And so I began en having fun with that once more, and I wouldn’t do the, the, the, the excessive depth a part of this system.
I might play squash as an alternative. And that actually helped me, um, type of catalyze the burden loss and the, the fats loss. And, you recognize, quick ahead to as we speak. I, uh, you recognize, apparently sufficient, I went on a trip. Possibly a yr and a half in the past to Colorado and I picked up a, uh, a mountain bike and I fell in love with mountain biking.
And now all the things that I did with, uh, with Legion and, you recognize, these final three years, three, 4 years, simply gave me a tremendous base. And I’m actually, actually having fun with mountain biking and I’m, my coaching has type of shifts in the direction of a extra biking targeted coaching. I wouldn’t be having fun with it as a lot as I’m now if I didn’t have the, you recognize, the bottom and the, the health that I gained by means of your program.
Mike: And the understanding of how this stuff work too. How physique composition works and the way muscle progress works and the way power achieve works. And it’s enjoyable to, to listen to folks that began with simply pure power coaching after which had been capable of type of, uh, parlay that into. Different actions which are extra enjoyable. And I perceive like even, even myself, power coaching is one thing that, you recognize, I get pleasure from coaching, however I don’t get pleasure from it as a lot as among the folks within the health club.
I want, like they adore it. It’s each exercise I see them there, you recognize, I’ve 4 days per week, I see them there on a regular basis and they’re actually. For probably the most half, having enjoyable of their coaching and for, for me, I, I don’t get the identical stage of enjoyment out of power coaching. It’s one thing that I’ll at all times do for my very own private well being and wellbeing.
And it’s additionally a part of my job. However I perceive, let’s say, let’s say it weren’t a part of my job and you recognize, I may undoubtedly, though I suppose truly if I give it some thought, if there was one other exercise, say it was mountain biking, one thing bodily that I needed to get into that’s gonna put loads of demand on my physique.
I might haven’t any drawback bringing my power coaching down to at least one or two exercises per week, and for folks listening, you must know. You’ll be able to preserve your entire muscle and loads of your power, definitely with two exercises per week. It might be two full physique exercises, it might be an higher, decrease, most likely be a kind of.
Uh, it doesn’t actually matter, I assume. Uh, simply be private desire, even, even probably one. Like full physique exercise per week. It is likely to be a 60 or 70 minute prob, most likely not more than an 80 or 90 minute, but it surely is likely to be a bit of little bit of an extended exercise, however, however only one power coaching exercise per week is sufficient to change your physique markedly when you’re new or to keep up.
A extremely good physique preserve a, a really above common quantity of muscle and power, only one exercise per week. And now you might have much more time. And you may say like restoration capability to offer to squash or to offer to mountain biking. After which possibly there’s a degree sooner or later the place you’re like, you recognize, possibly you’re not mountain biking as a lot anymore for no matter purpose.
And you then’re like, all proper, I wish to go. My one or two power coaching exercises, so I wanna return as much as 4 or 5 simply trigger or three or no matter. And you recognize, so I believe that that private technique of studying for you, what’s the optimum method is, is essential. And don’t get sucked into simply what you see on Instagram.
Folks coaching seven days per week and you recognize, two hour exercises and pondering. When you’re not doing that, you’re probably not making an attempt otherwise you’re barely making an attempt, when you’re not coaching six days per week, that mentality’s ridiculous.
Fernando: In order that’s the place, that’s type of the place I’m at proper now. The, you recognize what you stated, I’m doing two, I attempt to get in two good weight exercises, after which I’m doing three, 4, typically even 5.
You understand, experience. Or biking exercises within the week, cuz I’m, you recognize, with a pair buddies, we signal as much as these like marathon. We simply did one in Guatemala. That’s a 3 day, a 3 day stage race. Like these, these challenges that I by no means, you recognize, visualize myself with the ability to do like endurance challenges and clearly altering type of the precedence of the health facet of issues.
One in every of my priorities is I don’t wish to lose type of the physique that I, that I. By, um, the work that I.
Mike: You don’t, you don’t wish to most likely seem like a bike owner, a minimum of what most individuals and so they consider bike owner .
Fernando: Yeah. Yeah, that’s precisely proper. I don’t wanna seem like a cy, I don’t care, you recognize, as a result of I’m not doing this professionally.
I do that for enjoyable, so I don’t wanna seem like a bike owner. I like how I look earlier than, so I, I’m doing these two exercises per week and, and, and actually I’m holding my, uh, I’ve dropped a bit of bit in numbers.
Mike: Which is to be anticipated. I imply, there’s the, the discount in coaching quantity. Um, however then there is also the addition of the entire, the mountain biking and there’s loads of restoration and there’s a specificity to coaching that’s essential.
Like if, in case you are now placing loads of endurance calls for in your, in your muscle mass, it’s gonna drive diversifications extra in that path versus. Energy. The power and energy that possibly you had been used to beforehand. Precisely.
Fernando: And likewise on the vitamin facet, you recognize, I believe what you educate in your e-book and in in your content material, I actually assume it ought to.
Cuz for me it was actually like vitamin 1 0 1. I actually assume with my youngsters, I’m making an attempt to show them about, about macros and about power stability in the home. Trigger clearly they’re not, they’re not being taught that in class, however I believe it must be of college curriculums. And I’ve had this dialogue with buddies, um, and it’s actually, um, We dedicate a lot time in studying various things all through our lives and one thing so essential as nutritions, what we put in our physique, the power, you recognize, that our physique wants and the way, the way it works and the science behind it, just like the, it must be a, I believe, a reprioritization of that in, in the best way the varsity programs work.
Primary, I believe it modified my relationship with meals, you recognize, as a result of I do know. And, and measuring, I believe measuring your meals for a sure time frame. I inform folks when, once they, both they’ve requested me or, or they’ve seen me, you recognize, like, they’re like, what are you doing? Like, that’s ridiculous.
And you recognize, to begin with, I don’t do that on a regular basis. It goes in phases and in durations there’s an expression in enterprise that I translate to this. It’s such as you don’t handle what you don’t measure. And simply taking the time, the TED of, you recognize, measuring your meals and going again to your unique query like, what was I consuming more often than not I used to be chopping, proper?
I used to be just about utilizing your methodology. To type of hack my starvation as a result of, and I heard you speak with Enrique in your professional podcast, and I’ve heard you say this earlier than and I’m the alternative as you. My relationship with meals was like, I joke round with my spouse and, and, and buddies. I’ll at all times be a fats soul.
Like I like to eat and I’ve, I, you recognize, I, I’ve at all times hungry and so. Realizing what the totally different meals that you just put in your plate or that you just get served at a restaurant or that are available a bag and you may learn a vitamin label and know precisely and know what it’s telling you. It, it actually made me change and for the higher my relationship with meals, like I can now get pleasure from meals guilt free and I can have a pleasant meal and I do know I’m gonna have it and I can, you recognize, arrange myself round it.
And even on a trip I can simply. Let unfastened and I do know. Precisely what I must do to type of return in the suitable path. So, and you recognize, for me, I didn’t have like a set meal plan. Like, particularly after I was within the co when a training program and doing and doing uh, uh, a reduce, I used to be, you recognize, managing 15, 20% deficit with some, uh, macro targets.
It additionally type of taught me the right way to prepare dinner. I exploit your, uh, your, your, your e-book, your, um, shredded chef e-book, which has some actually cool concepts in there. If, if you recognize individuals who, who prefer to prepare dinner, I might see my plate. And for some, typically I’ve a bit of espresso, uh, espresso scale trigger I prefer to drink pour over espresso.
My methodology was, Sit on the lunch desk or dinner desk with my spouse and my youngsters with my scale, and I might simply take issues and weigh it. Clearly, whomever cooked it, I requested to not prepare dinner with fat with like butter or an excessive amount of olive oil in the event that they did, to let me know. That’s truly one of the crucial essential issues that I, that I.
Attempt to clarify to folks, and it simply, and it’s nonetheless thoughts boggling to me, like how, how a lot misinformation there’s round olive oil and fat basically. Like simply the thought of like, you recognize, one gram of fats having 9 energy and one gram of carb versus protein, having between three and 4 energy and understanding which meals had fats and which not like that to.
Once I actually understood that, that actually helped me hack, you recognize, vitamin as a result of I used to be by no means hungry. You understand, I used to be chopping and due to this reshifting of the priorities in your plate to larger protein, decrease fats, and, and good quantity of carbs, like I used to be capable of. Lengthen my caloric deficit and never be hungry.
And that for me was, was, was the largest, the primary, most likely largest sport changer in my journey. Greater than the, the exercises and all the things. It’s simply, you recognize, studying vitamin and, and with the ability to actually perceive it and have. You understand, assist me rework my relationship
Mike: with meals. And, and a few folks is likely to be stunned to listen to that, that, trigger you’re speaking about weighing meals and there’s some folks will, I’m pondering of some interactions I’ve had on Twitter, proper?
The place I’ve even made jokes like, okay, folks will say, when you’re baking and also you’re weighing all of the substances within the recipe, like yeah, after all that’s, that’s good baking. In any other case you don. The outcome you need. However when you’re chopping and also you’re weighing your meals to get the outcome you need, oh, no, no, that’s, that’s disordered consuming.
No, simply because some folks with consuming issues are very neurotic about their energy and weighing all the things, and so they have bizarre rituals that they undergo a day. That doesn’t imply that weighing your meals equals consuming dysfunction, and even that weighing your meals goes to offer you an consuming dysfunction now.
Commenting on youngsters. It, it’s not one thing I might advocate that you’ve got your youngsters do. I’ve even, I even wrote a bit of essay on this not too long ago, like analysis reveals that that’s not a, not a good suggestion to encourage youngsters to get into weighing meals for apparent causes. Additionally, with youngsters, uh, energy and macros, it’s, it’s positive to grasp these.
Issues, but it surely’s higher to, to only encourage youngsters to eat loads of nutritious meals and to eat to the purpose of satisfaction. Cuz particularly with youngsters, I’ll get youngsters reaching out to me, normally women, however typically guys who like teenage boys who need abs and so they assume possibly they’ll seem like a 20 yr previous at 15.
They don’t notice that it doesn’t work like that. Um, however you recognize, I don’t advocate youngsters get into counting energy. And once more, give attention to, to your level, give attention to. Making a, a wholesome relationship with meals if you’re younger after which hopefully you don’t run into loads of the issues that individuals run
Fernando: into.
Yeah, and simply to be clear, I don’t encourage my youngsters to, uh, to weigh their meals. And I defined to them, this can be a section that I’m going by means of. I’m on this problem as a result of I did the 90 days, so I informed ’em I’m on this 90 day problem. . And um, what I do educate them is, you recognize, the composition of the vitamins.
So about, you recognize, I requested them, what are the three macronutrients in meals?
Mike: No. And that’s, I imply, to your level, that’s simply fundamental training stuff they need to be studying in class as a result of as, as we all know, I imply, I bear in mind again after I first realized about power stability and. I had a tough time believing it initially cuz I had learn so many issues in physique constructing magazines and heard so many issues about what drives fats loss, what doesn’t drive fats loss, what it’s important to do to lose fats.
And as soon as I understood a real axiom, right here we’ve power stability after which noticed it. Really inaction. I imply, you bear in mind, it’s like, uh, it’s like an epiphany. You, you notice that, oh, it actually act truly is this easy that that’s all there’s to it. And the identical factor with macronutrients, if you perceive that, oh, okay, not all energy are equal.
These energy from protein do various things within the physique than carbs and fats. These ideas type the bedrock of vitamin. And so if you don’t perceive that, or worse is if you, uh, have been. Uh, incorrect ideas. And so now your assumptions about how your metabolism works and the way physique composition works are all incorrect.
It makes it very tough, if not not possible to attain the outcomes you need and preserve them as a result of the objective is not only to succeed in a physique composition one time, it’s to succeed in it after which preserve your optimum, no matter that’s, however preserve your required physique composition for the remainder of your life.
Fernando: and that’s precisely why, you recognize, I’m so grateful for, for the work that you just do as a result of it actually teaches you to fish in a method.
It makes it sustainable. Like I do know now that I can simply take. A month off, even when I am going on a protracted journey and I do know precisely what, what to do to get again on, on a, on, on a wholesome, cuz the best way I see it is rather like you wanna be in a, an a bent and an ascending tendency in the direction of higher habits. And also you might need some bumps within the highway, some ups and downs.
That’s, that’s what I’m after. And I believe you recognize what you promote on, like, you recognize, folks, and I caught to this system longer than the three months simply because additionally like Enrique, I just like the accountability facet of issues with the coach, but it surely’s not as a result of I needed to, and now I don’t, now I, I’m not in this system.
And I do know precisely what to do to, uh, if, such as you stated, if I cease, if I cease biking, if I wanna, you recognize, I simply know the right way to, the right way to construct my, my plan, my, my plan round vitamin and vitamin on biking is totally totally different. And the idea you gave me, this can be a parenthesis, is like actually. Assist me perceive why it’s totally different.
Additionally, it’s, you recognize, you’re burning much more energy and, and cuz your physique’s continuously on. And so my fee goes up considerably. However yeah, it, it’s sustainable and it provides you management over your, uh, your life-style.
Mike: Hey there. In case you are listening to this, you’re nonetheless listening, which is superior. Thanks. And in case you are having fun with this podcast, or when you identical to my podcast basically and you’re getting a minimum of one thing out of it, would you thoughts sharing it with a good friend or a liked one or a not so liked one even who would possibly wish to study one thing new?
Phrase of mouth helps actually huge. In rising the present. So when you consider somebody who would possibly like this episode or one other one, please do inform them about it. You talked about if you had been chopping that you just, you had been capable of work it out so that you weren’t hungry. I needed to come back again to that and get particularly what.
You had been consuming if you had been consuming, if you had been consuming your bigger meals versus smaller meals, simply because actually, that’s most likely like 80% of succeeding in chopping is simply not being hungry, , as a result of the extra starvation anyone experiences, the much less profitable they’re. Even people who find themselves gritty and who’re disciplined, starvation is.
Primal urge that we will solely say no to so many occasions earlier than we simply have to begin saying sure. And so I’m curious what you probably did. So
Fernando: for me it was very easy to, to not have breakfast. I actually get pleasure from. My espresso within the morning and I’ve a espresso routine the place I make my pour over Salvadorian some specialty Salvadorian beans, and it’s not laborious to not eat within the morning.
I don’t get hungry within the morning, so I can simply type of go. All the best way to lunch. So lunch is de facto my, my largest meal of the day. So my 20% reduce was at round 19 hun. 1800, 1900 energy approx. And so I would depart these for, for lunch, for lunch and dinner. So my. Name it 40, 50 grams of fats that had been, that had been in that meal plan had been like tremendous sacred to me as a result of I do know like fats is type of what makes meals so savory.
So whether or not it’s from a protein supply or elsewhere, you recognize, I might. Uh, be sure that I used to be, I used to be actually hitting these, hitting these numbers. And likewise work throws, you recognize, challenges within the meal plan. I additionally knew after I was out of the home, trigger after I’m in the home it’s a lot simpler as a result of I can, I can meal plan, I’ve my scale and I, I can actually.
Uh, be very disciplined round that, but additionally having your type of go-tos if you’re out of the home. Once I needed to have lunch outdoors a pleasant rotisserie hen meal, like that was a go-to meal, that actually made me really feel like I used to be having a, a pleasant full meal. I might, you recognize, clock it in at. 900 energy thousand energy with, with some facet of veggies, like a half a hen, proper?
Like a half a rotisserie hen. In order that’s, that’s actually full. After which like Subway, for instance, I knew precisely. What sub I may, you recognize, I may eat within the measurement, I may even eat the, the massive one, proper. So long as I constructed it correctly. And that would slot in, in my, uh, in my meal plan. So understanding the ideas and likewise realizing the substances made me have the ability to be versatile, proper.
And, and, and cope with, uh, with life. However yeah, in. I skip breakfast and simply my whole price range can be lunch and dinner, and I would depart a bit of little bit of a, of a, of an area for, for a snack, like a, like a late evening snack. I might price range my, uh, my chocolate at evening, proper? Like a, like, like a few, a few, uh, of, of bites out of a, out of a chocolate bar.
Proper. Or, or, or a bit of ball of, uh, of ice cream simply to type of get that craving, craving out. In order that’s actually what, what I used to be doing in January. In all probability gonna do a two month reduce. I wish to get again right down to, uh, to 10%, get my energy to weight ratio for biking up. It’s powerful if you’re, if you’re biking since you don’t wanna, you recognize, if you’re on the bike, you don’t wish to be on a food plan since you additionally have to be fueled for the rides and for the, for the coaching.
Uh, in order that’s gonna be an attention-grabbing c.
Mike: Yeah. After which the wild fluctuations, the power expenditure, make it a bit of bit trickier too, as you recognize, the place you’re bur you’re burning 1000’s of energy on in the future after which 1000’s of energy lasts, uh, the following day since you’re not biking on that day, as you recognize.
You simply should get a bit of bit extra detailed along with your meal plan. You must. No. Okay. In your biking days, the place are you gonna get these further couple thousand energy? Cuz you don’t wish to finish the day in a 2000 calorie deficit. You’re not gonna be feeling good when you’re doing that too usually. Yeah,
Fernando: precisely.
The timing of it, the timing of it’s, is, is essential. And likewise, you recognize, contemplating. When, if you do these two, three hour rides, I’ve to be taking in carbs whereas on the experience. Proper. Um, fueling these rides, as a result of if not, you’ll simply, you’ll be able to simply bon and never have a superb time. That’ll be attention-grabbing. However yeah, I really feel like, like all of the work that I did with, uh, with the coaches at Legion and, you recognize, the.
The information that I gained by means of by means of your books is, is, is de facto, um, a unbelievable base clearly for having a more healthy, more healthy life-style. However in my case, I view myself as an novice athlete, so it additionally works for that.
Mike: You’ll should mess around with a few approaches and see what works finest for you.
However one thing that I do know does work properly for, for a lot of people who find themselves actually into endurance coaching is on these actually excessive calorie days. These are normally round upkeep energy. Like they’re probably not truly even making an attempt to be in a deficit on these days. After which, after which on relaxation days is once they’re in.
And typically, typically they’ll even be a bit of bit aggressive on, so let’s say they’ve like two relaxation days in a row. On a kind of relaxation days, they may eat solely a thousand energy, simply mainly protein on that relaxation day after which, after which a smaller deficit possibly on the following relaxation day. You’d should see how your physique responds.
However usually, I’ll say when you had been to shoot for most likely upkeep energy in your powerful rides, you recognize, particularly when you’re ha when you’re consuming whilst you’re on the bike and you then save the deficit for decrease power expenditure days. After which you can also use a smaller deficit too. It requires a bit of bit extra precision along with your consumption.
You’re prepared to weigh issues and you recognize what that appears like. And so as an alternative of making an attempt to common a 20 or 25% deficit, you would possibly discover {that a} 10% deficit works higher for you. After which if you’re feeling actually good, sometimes you throw within the massive deficit day right here and there simply to. Simply to get three days of fats loss in in the future.
You understand what I imply? And, and what about, what about, uh, cheat meals or as I prefer to name ’em, deal with meals? Was {that a} factor for you? That’s a superb
Fernando: level. That’s a superb level. Yeah. These had been so essential for me. Uh, that one meal per week with my coach, he would inform me, Planet plan forward. You understand, write it down and actually assume what you’re gonna have for that, uh, and revel in it.
And, and that actually labored for me. It will, it might work for me. It will actually type of free me up on the weekends, you recognize, on the weekends right here, uh, we normally head out to the seaside or, or, or someplace outdoors of the town. It was enjoyable to, to, to have that cheat meal. It was essential as a result of it might simply be in the future to, to essentially benefit from the meals that, that i, that I like.
So I might plan round it. I might both, you recognize, have some, some actually good barbecue or the, the burger and fries and even, you recognize, the pizza nights or, or no matter. So the cheat meal. The cheat meal, the as soon as, as soon as per week cheat meal was, Uh, was essential, however I additionally needed to type of not go overboard as a result of when you might have a, you recognize, a, a sustainable however comparatively small deficit.
There was a few weeks the place my, I wasn’t hitting my numbers as a result of I believe I, I went overboard on, on the weekend and possibly it wasn’t only a cheat meal, but it surely was an inexpensive.
Mike: And so yeah, if it, if it’s two or three days of loads of meals and you then add in alcohol, sadly yeah. The alcohol
Fernando: is the killer.
Mike: Yeah. And never, not the, as you recognize, I’m certain you’ve skilled, you’ll be able to have alcohol and, and nonetheless shed extra pounds and get wholesome and keep wholesome, however, Right. Yeah. And, and also you simply have to grasp that mixing alcohol with a really excessive calorie, excessive fats meal, when you try this too usually, what finally ends up occurring is your physique finally ends up storing most.
There’s most fats storage occurring mainly. So like as a person meal, that’s about as fattening as you will get excessive fats and, and alcohol. And, and as you had commented earlier, it’s not. Excessive fats meals. Who drinks olive oil or simply eats avocados? No, no, no. It’s at all times loads of fats and loads of carbs and little or no protein.
You will have that mixture you add in alcohol, and once more, it’s okay when you perceive that you just, you simply can’t finish the day in like a 3000 calorie surplus with a bunch of alcohol on prime of it. Or when you try this, it must be each occasionally it will probably’t be each Friday. .
Fernando: Yeah, for certain. For. And actually, Mike, you recognize, I did that a few occasions and I discovered myself making an attempt to catch up, however it might simply, it might simply type of derail this system, however in the long run, prefer it wasn’t even that huge of a deal as a result of in that second, since you, you’re type of making an attempt to hit.
Targets and be disciplined. It’s like, however in the long term, just like the tendency was simply once more, uh, in the suitable, in the suitable path. So no,
Mike: you don’t should be even near good with any of these items. You simply should be adequate more often than not. Precisely. Trying, trying again in your transformation, does something stand out as like, significantly shocking to you?
Fernando: To not be redundant with, with Enrique, however. Once you get the cling of it, simply how straightforward it’s, and clearly it requires some self-discipline and what we mentioned at first, like simply the willingness to, to alter and, and to be prepared mentally. However when you’re over that, like, and, and type of the cloud of all of the noise round well being and weight reduction type of, you carry it up by means of all this information, you recognize, it’s simply, it’s actually easy, you recognize?
It’s, it’s extremely, to me liberating as a result of like I stated, in my household, we, you recognize, I’m extraordinarily grateful for, for my household, however within the consuming respect and within the meals relationship facet, Undoubtedly, undoubtedly wanted some outdoors assist with that. And, and as soon as, as soon as I bought the cling of it and as soon as I understood it and I began seeing outcomes, you recognize, realized that it’s empowering, proper?
It’s empowering and it’s liberating and it’s not that that sophisticated as a result of such as you stated, you recognize, you don’t should be good. You don’t should be good on a regular basis. And it’s additionally. Versatile and there’s, there’s methods and issues that you just, that you need to use to, to get pleasure from meals, to get pleasure from figuring out and, and yeah, it was shocking after some time how, how straightforward it bought.
Proper. That’s unbelievable as a result of at any time in your life, you’ll be able to, you’ll be able to simply be type of accountable for, of your well being, issues you’ll be able to management in your well being, proper? There’s, there’s clearly loads of issues that we will’t management in our well being. Genetic issues, uh, environmental issues and pandemics or no matter, however the issues that you may management, it’s actually, it’s actually liberating and, and it’s not that sophisticated if, when you dedicate a while, effort, and self-discipline to, to understanding these, this stuff that you recognize are a part of our
Mike: humanity.
Yeah. Yeah, so true. And there are additionally a everlasting enhancements too that we’re making to our physique power coaching. It doubtless. Produces everlasting enhancements, simply even at a, at a muscular stage. And there’s most likely so much that that scientists don’t perceive about what else is likely to be both improved for a protracted time frame or once more, completely like so for instance, muscle reminiscence.
Folks have heard of that. That’s a factor. When you’ve constructed muscle at one level and you then cease coaching, you’re fully detrained. You will have misplaced all the things that you just gained. You’re going to regain that muscle so much quicker it took to realize it the primary time round. And once more, scientists assume that’s most likely as a result of there are everlasting adjustments which are occurring at a mobile stage.
And so even when you fall out of it, let’s simply say on with, with a physique, proper? Even when you fall out of it and also you lose it fully, You may get it again so much quicker. You not solely have the information and so that you, you have already got the arrogance. You already did it As soon as you recognize precisely what it takes and, and you then additionally now have a physiological benefit.
And the identical factor goes with, with weight-reduction plan and fats loss. The truth that you understand how it really works and also you’ve already completed it, it simply makes that, when you determine to do it once more, in your thoughts it’s nearly a, a fa it’s nearly a, it’s nearly completed. Like cuz you recognize? Yep. I’m committing to. I already understand how this works.
I do know precisely the place my energy have to be. I do know precisely the meals that I must eat. I do know precisely how I prefer to eat them. And two months later you talked about, okay, I wanna do a two month reduce, 10%. In your thoughts, there’s nothing intimidating about that. You’re identical to, yeah, I believe I’m gonna try this.
This is the reason. Okay, that is how I’ll do it. And, and now it’s only a matter of going by means of the motions till you’re there. That’s.
Fernando: Yeah, 100%. And so as to add to that, one other profit for me, and that is purely anecdotal, and I’m certain there’s science round this, however for me, being an novice athlete and with squash and with, uh, with biking, having muscle, simply from an harm prevention standpoint, I really feel that my physique is much more sturdy.
You understand, I’ve taken falls and I’ve, and I’ve, and. Had conditions if, if it had been my previous me on the bike or on the courtroom, like I might’ve gotten completely injured, I might’ve gotten, you recognize, uh, dislocation or, uh, it actually, it actually simply strengthens your, your skeleton proper.
Mike: Yeah, I imply your bones, I imply your bones truly get stronger as properly.
Your bones
Fernando: get stronger, however then round your bones there’s extra, there’s extra construction and in order that’s one of many perks for me. But it’s good to look good and all the things, however for me it was additionally at all times about utilizing that health for one thing and, and so there’s so many profit. To, uh, you recognize, power coaching and, and I believe that’s, that’s one which shouldn’t be ignored for certain.
I haven’t, I haven’t gotten injured. The final, you recognize, the final three or 4 years critically injured. I used to undergo additionally from identical to decrease again aches or like, Like I might have, um, stiff neck for 3 days as a result of I slept within the incorrect place as a result of there was no muscle round my, my body. And I haven’t suffered any of that, any of that within the final, you recognize, three, 4 years.
Mike: Yeah, I imply, it’s a bit of bit counterintuitive as a result of, you recognize, I, I’ve heard from many individuals through the years who’ve had these points and the thought of like going within the health club and straining their physique much more, the concept that’s going to make aches and pains go away appears a bit of bit counterintuitive.
Like consider decrease again points. Is it intuitive to, to assume that deadlifting can enhance, like your decrease again, uh, state of affairs? I perceive why many individuals are like, no, my again, my decrease again already bothers me sufficient and I’m not gonna deadlift, however we, we all know that. That’s, is an instance of an train that’s nice for, for not simply strengthening, properly actually ev your whole physique, however but additionally for serving to resolve again points, significantly decrease again points.
A few of that may be a little little bit of the thriller of ache. There’s so much about. Ache that scientists nonetheless don’t perceive. And so I do know that one prevailing concept is that by doing common power coaching exercises, we’re elevating our bodily ache threshold. So we would nonetheless have pains, however we’re truly simply not conscious of them anymore due to our common.
Coaching. And so that might additionally assist clarify why you might need skilled this. I’ve skilled this the place if we cease coaching for, uh, per week, two weeks for no matter purpose, we would discover some odd aches and pains that we don’t usually have. I’ve skilled that earlier than. After which we get again within the health club, again into our routine up and it’s gone and it doesn’t come again.
And so once more, counterintuitively power coaching might help. Aches and pains away, although it does typically produce aches and pains. ,
Fernando: no, 100% can, uh, can relate to that.
Mike: Properly, yeah, I imply, uh, simply, uh, after which on the sturdiness level, after all that makes good sense, proper? Uh, having stronger muscle mass and having stronger tendons and having stronger bones.
Yeah. All of meaning much less harm or fewer accidents, much less extreme accidents. And so for all these causes, power coaching, there’s most likely not a sport on the market that power coaching. Profit. Uh, even, I don’t know, even people who find themselves like, I believe, what do they name it? Curling, you recognize, the place they’re, they like run alongside and so they’re like sweeping the little disc.
Like even curlers most likely are doing power coaching and uh, ping pong, you recognize, no matter, uh, professionals are, are most likely doing power coaching. So it doesn’t matter what sport, what athletic exercise you would possibly wanna do, power coaching might help. You understand, I, I, I’ve been into, out and in of golf over the past variety of years and.
It’s beginning to change into extra of a factor in golf, however for a very long time, power coaching was not a factor in golf. And at last, some youthful gamers bought the concept possibly I ought to get sturdy. Possibly that’s gonna assist me and, um, assist them so much. It helped them with their efficiency and their sturdiness.
Aches and pains began to go away and so they had been capable of then follow and play extra and never should take as a lot day without work or not run into, cuz golf’s a bizarre asymmetrical places, you recognize, bizarre strains on the physique. Um, so, so anyway, uh, you recognize, the, it’s all, all nice info and, uh, I’m excited to, for you.
To get into your, to your reduce, to enhance your weight to energy ratio, I believe you stated, and earlier than we wrap up right here, is, is there anything that, uh, you recognize, I haven’t requested that, that I ought to have requested or anything type of bouncing round in your head that you just wanna say?
Fernando: I believe it’s been an awesome, an awesome dialog, Mike, and, and I recognize you guys, uh, reaching out and, and all the things you do and.
And, uh, actually I used to be, I used to be a bit of hesitant. I’m very non-public with, with my life and, and you recognize, I noticed that if my story can, might help anyone actually rework and, and be more healthy and, and encourage or no matter it’s that will get them. Will get them going, you recognize, I, I’m grateful for, for the chance to do this.
And so, you recognize, it’s, it’s, it’s been fairly a journey truly. That’s one factor that, that I believe we haven’t talked about that you just, that you just at all times discuss, it’s the method, proper? Like having fun with having fun with the method, you recognize, specializing in. Progressively getting higher and having fun with that. The method, uh, whether or not it’s on the vitamin, whether or not you’re on a chopping or a bulking section or in power coaching in, in no matter section you’re in your well being journey.
You understand, I believe it’s actually, actually, uh, one of many issues that, that I realized by means of this system was to, to see it as a course of. Sure, we wanna see outcomes in the long run. When you belief the method, the outcomes are gonna,
Mike: Yep. Yeah, you’ll be able to’t be too outcomes targeted or it, you get impatient and you will get demotivated, however when you give attention to particularly what that course of seems like, so that you give attention to hitting your energy for the day, hitting your macros for the day, shut sufficient, adequate, getting your exercises completed, and simply give attention to, you recognize, I consider what the Jerry Seinfeld method, I believe it got here from him of like, daily that you just do what you have to do, you, you.
You make an X on the calendar, and so that you get this string of Xs going and you then don’t wanna, you don’t wanna break your string, and also you simply give attention to these issues which are proper in entrance of you and simply executing on few key duties that you’ve got. And you then perceive that the outcomes come at all times.
They at all times come as long as you simply focus. On placing the following X on that calendar, you recognize, that’s after all a lesson that applies to, to, to any exercise that takes time and takes effort. And that requires simply that consistency, proper? Being nice at being constant. I imply, I believe that’s what lots of people who’re nice at issues constantly.
No one’s constantly nice by their requirements. Like people who find themselves actually good at issues, we would look, even consider like athletes. We would take a look at knowledgeable athlete. We would watch them daily working towards and enjoying and we predict, oh wow, that’s simply, that’s continuous greatness. No, it’s not truly, not at their stage.
And so they may. They may clarify to you if that they had footage, they’d be like, all proper, at the present time was rubbish. I used to be truly, I used to be so dangerous on at the present time. Let me present you now. You may not comprehend it till they present you and also you’re like, I don’t know. It nonetheless seems fairly good to me. However objectively talking, at their stage, it’s not constant greatness.
It’s simply nice at being constant. They, they present up, they do what they should do, and so they perceive that some days are dangerous than others. However as long as they’re following a plan that’s properly designed and that’s primarily based on workable ideas, finally. They may get to the place they wish to be. And so, you recognize, health is a, it’s, it’s a superb train, uh, in that it’s a superb lesson to to expertise as a result of it’s one thing you’ll be able to take to different areas of your
Fernando: life.
Oh, 100%. One hundred percent. I really like what you simply stated. I wrote it down and I like that. Nice at being constant.
Mike: Yeah. Who did I steal that from? Which may have been from, Peak, uh, peak Efficiency, A great e-book by Magnus and Stohlberg. Um, anyone else stated that and it caught in my thoughts, and so now I say it typically, however, you recognize, and, and to be truthful, I assume they most likely, anyone else most likely who is aware of who initially stated it.
But it surely’s a superb, it’s a superb idea.
Fernando: It’s a nice idea. It’s an awesome idea.
Mike: However, um, however hey, this was an awesome, nice dialog, nice story. Once more, I actually recognize you taking the time and you recognize, I at all times hear from individuals who hear to those episodes and get that inspiration to begin or to restart.
Fernando: I used to be considered one of them. You understand, I, I, I listened, you recognize, I listened to loads of your podcasts. I hadn’t listened to it for some time, to be trustworthy. Trigger you recognize, I went on this, on this, uh, biking tangent, however I did, I’ve listened to so a lot of your, you recognize, most likely 2018, 19, that, that section, and yeah, so, so I’m tremendous comfortable that, that we bought to do that and, and grateful for, for all the things you do. Hold doing what you’re doing. And, uh, thanks a lot for having me.
Mike: Yeah, thanks. Heaps extra to come back from, from my finish. Properly, I hope you favored this episode. I hope you discovered it useful, and when you did subscribe to the present as a result of it makes certain that you just don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present a bit of bit, which after all then makes it a bit of bit extra simply discovered by different individuals who might prefer it simply as a lot as you.
And when you didn’t like one thing about this episode or concerning the present basically, or when you. Uh, concepts or options 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 possibly what you’d prefer to see me do sooner or later.
I learn all the things myself. I’m at all times on the lookout for new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you.