-: What's the minimal training frequency
that a client can have,
for systemic to see the benefits,
cardiovascular sleep, stress, body comp?
-: I would say probably the minimum...
well, it's gonna depend
on how new they are to training obviously, right?
'Cause the less trained they are,
probably the more changes you will see
with less training volumes.
So I would say probably minimum minimum
is like twice a week, for systemic training.
That sound about right Adam?
-: yeah, I would say minimum two times a week
with like a full body workouts.
And even then I'm going to probably be talking to the client
and try to get, you know, as our assessments coming in
you start to see things like that.
Like what's the least you can do.
You're thinking two days a week, but from there too
you're always going to be like
where am I going to get more?
And sometimes you're going to have to go for more like
with your, your lists and your steady state cardio
and like most other days, right?
You're like, we need, you need steps to you gotta
we gotta monitor your steps.
You can only get to the gym twice a week.
That's fine.
So I want to say twice a week
but I want to in one that question too, I'm like
I'm going to try to, I don't want to start twice a week
but don't think I'm going to pick at this thing
until I can slowly work up the magnitude and
gets you to a third day a week.
Did you see what I did there?
Right? Yeah.
So that's but yeah
two days a week, I would think, but was systemic.
But also on top of that, I'm going after those
off days on some steady state cardio type things or some
or some definite step counting type stuff.
Yeah, absolutely.
To be crazy.
Maybe it's half an hour
twice a week is absolutely something.
Yeah. Get a dog.
Yeah. There you go.
All right.
So this one, how would you
Yeah. Do you have more questions in the form?
Coding? We have questions in the form
And these were submitted ahead of time
and then we'll get to the ones in the, so yeah.
How would you assess if the limiting factor is
lung condition versus liver or heart?
You want to start with any of those Adam?
I got some lung liver and heart, so no liver will be
easy denounced, separate lung and heart is going to be more.
Now we're getting into our Moxi data buddy.
Right? You want to get into that?
Well, like what we're learning with the concur.
You want to get into that
There, but what I would say, so liver is
like you said, fairly, a little more straightforward.
Cause like if you push liver too fast or limiting factor
you're going to probably get nauseated.
Cause you might get that file dump
into your digestive tract.
So I was like, if that happens
but they're not maybe super out of breath
or their heart rate comes back down pretty quickly.
That might lean me more towards liver.
But again, do you really need to be that precise?
Which Organ?
Because they're all working together in this systemic.
Right.
And what's, you're going to see like with where liver.
Yeah, go ahead.
Code. Yeah.
That's sorry with, with, with, with
with hard to like in a systemic workout
you're going to see like when you start to think
that it's more heart, what you'll see is
like recovery between sets could be all like there
that you would see that, right?
Like the recovery, if it's, if we're not
if the limiting factor is
that it's like, Hey, this is systemic.
And I'm doing a super set for you.
And 60 seconds in between my eyes.
Like you're doing a big, big
and I'm even being nice and giving you 60 seconds
I would rather go 45, 45 here and anything beyond 60.
And you're not a 300 pound behemoth monster, man.
That doesn't make sense to me.
That seems
like that's a limiting factor more than your liver.
Right? You get done with a set and like you
you get done with a set and man, you know
you think that liver too, you're going to get
you're going to get through that queasy tube.
Why don't you Cody?
I would notice too, like if you start to get queasy, okay.
That's a little bit too deep in a set, right?
That liver can't get you out of that.
Yeah.
If you're looking between your rest periods, it's like
if their breathing rate is kind of back to normal
but their heart rate is hasn't really come down.
That's maybe something you could look at or conversely
maybe your heart rate comes down, but they're still
kind of breathing a little bit heavier.
I mean, usually those two things kind of go hand in hand.
So I don't even know that you could really
Right. And with deliver when we pump
you could see some effect in pump, right?
So if liver, then you start to get in, you could see like
Hey, if liver could be an issue, I would think that you will
if liver is an issue food and you sort of push
and you're going to have like very little to no pump
probably other would think that a little bit
Here. Here's the thing too is like, even if you knew one
of those three is the limit is your limiting factor.
It's still going to be, you're still going to
be able to get adaptations in it doing systemic training.
You can't be like only going to train your lungs.
Right.
Well I'm only it doesn't work like that.
It would just like change.
Yeah.
I would just mess with the rest intervals a little bit.
At that point, I would just look at what do I need to adjust
and training for them to get biomarker improvements?
Yeah.
Oh, people training only two times a week.
Could this still have a major impact
on their sleep heart rate, et cetera
if you're over training or under recovering.
Yes. Yeah.
Yep. Yeah.
It just wouldn't be very efficient
but you would get some thing.
Yeah.
How would you test their recovery heart rate?
Well, I, if they have like
what is it right after they finish a set?
What is it at the end
of that wreck of an end of their rest periods?
What is it at the end of their workout?
And what is it like 10
15 minutes after their workout that improve.
Right. And guys, you don't even like for that case too
when you can also monitor other things, you're like
if you're in systemic
and you're thinking I should be seeing some kind
of cardiovascular patients here, okay.
I want those to occur.
I'm going to keep my own eye on them in this space.
What if you have your people where he's like, Oh man
I'm taking him between the heart rate.
I don't have a garment or a heart.
That's going to be tough.
Okay. I got it.
But what if you're doing your steps
or you're doing your 30 minute walks three days a week
or you're doing it on your off days.
Okay. Can you take your heart rate for me after those?
Because if I'm doing this thing, right
I should see these adaptations.
I don't know, outside the gym too.
You can measure that kind of stuff
outside the gym and see these things improving too.
So some of you guys are as questions, remember biomarkers
that you are not familiar with, or you might struggle
with like assessing, that's not a tool for you.
Don't worry about it.
There is other ways to go about getting all
of these things and picking all this stuff up.
You can see that, right?
So if you're not good with the watery look, right
that may not be a lever that you can pull.
That is fine.
You do not have to be good at looking
at like it's describing a watery look, because guess what?
Some of you already asked, there are some people
where that's not a good check-in for you.
Like it's not a good tool for you
that maybe this person is a little bit overweight.
So watery.
Look, can I see it?
It's not like when you have one, that's an
in one check and they take pictures and they do it.
Yeah. But I have a lot of times with my clients
that's not the main thing I'm looking at at all.
Right. And you're like, how do you tell a watery look
on somebody that is such and such body fat percentage.
Right? And they're coming to you for help.
Well, I'm going to kind of like that.
Biomarker watery, look, not a tool I can use right now.
We have a bunch of screws in here.
That's a freaking hammer.
It doesn't fit.
Get rid of it, put it back on the wall.
And you say, what's something else I can do.
Well, the watery look, well
what about circumference measurements?
That's very easy.
Well, which ones?
Which ones can you properly educate your clients
on how to do and get consistently over time.
And for some people it might be as simple
as waste because that's the time they have.
And that's what you're getting that day.
Right? Do I have, which ones do I have to get?
Which ones do you understand?
And which ones do your clients can do for you consistently?
And you've got to get these things.
Okay. So going back to heart rate
don't just limit to, once again
they said they were going to take heart rates versus dude
we got to do these heart rates and intro workout.
You hit the progressions that we provide for you
the client, as a trainer, we write these progressions
as one we're in one, and we know how to write a program.
I want you to hit these progressions
because I'm expecting these adaptations, whatever I'm going
for in some of these markers that were cheating, like, well
it seems like if we're doing neat
I could probably measure that.
I should see an improvement in that.
So that's how you can go about yours.
You guys use your trainer brain.
So you've been working with clients
for longer than I have, as long as I have.
Right. And they're you guys, some
of that common sense stuff that you have, like
why can't we just take it outside of the gym?
We should see improvement there.
Right? Cody, I like, there's a lot
of things like we when we go through this, I'm just going.
I'm afraid that when you guys see the list
The reason we're giving this whole list of things
it's not to say, you must use every single one of these
and say, here's all the possible options.
Understand how to use them.
So you don't need every single one of them.
It's like, you don't use every, I can, I can coach someone
only using like three or four of those for the most part.
I mean, if you know, a couple of them really, really well
and you know what to expect from how you're writing the diet
and the nutrition, it's like, you don't need to
get their HRV and resting heart rate.
Like every single morning, three times a day, like
no, and you know, all the good trainers must use HRV.
Right? Cody good trainers use HRV.
It's just a tool that maybe they're choosing to use.
It's just a tool that, yes.
What if you don't use that?
That is fine.
You're using another tool.
There's other ways to establish these things.
And sometimes it's some people they can't
afford all the gadgets and gizmos, but a tape measure
and maybe taking their pulse in the morning.
That seems pretty easy.
Right. For some people.
All right.
Well, let's get to some of these in the chat here.
So Luke past lists, cardio solo.
Oh. So that would have been back when we were talking
about if the stimulus is trainable.
So if you can, again, as a logistic thing
if they can do it on the, on their own or outside
of gym by itself, that would probably be my first option.
If it's not possible, they only have, like
they can't go do lists outside of the gym.
For whatever reason, they have six feet of snow.
I don't know.
Then maybe you start
by adding a little bit after their training session.
If that's the only time they have to do it.
So again, logistics and
versus preference preference would be sure on its own.
But if you can't, you gotta do what you gotta do.
Just like that's the quarantine, right?
Yeah. Why can't he was like, can you walk?
I live in a little three by five, three, five cell
like versus like, okay, so you can do this.
That's what you can do.
All right.
And you go out, let's walk, let's walk yourself, walk
whatever that is, what we're going to do.
Right. So whatever.
So Derek asked, when is it not enough calories
and how much is not enough?
So Adam, you want to kick this one off?
Okay. Yeah.
So I, and I need to, I need to do, I apologize
for that because what I'm saying, reduction in calories
I'm not giving examples
of what I should do and what I'm seeing.
I apologize.
You should, I should do that.
So when I'm seeing somebody and I'm going
if I want to reduce calories
right. When, why I'm here
when I'm going to reduce calories, first of all, in the goal
or the stimulus, when I'm trading, what is the goal?
Am I here for fat loss?
Okay. Are those markers moving?
No, but everything's good in the workout.
Right? And I'm not seeing any kind
of state disturbances digestion thing.
I feel good.
And also remember, this is my client.
I came here, I made even drop calories.
They kind of match the seamless.
Maybe we came from hypertrophy, we come into systemic
and I'm going to do a little bit of fat loss.
I want to clean the physique gut, this thing, isn't moving.
And I'm looking at the calories and I'm going, Hmm.
I think I can probably drop these things a little bit.
So when I decide to like, how much
if you're asking for like, I'm going to start to look
at the macros and a first that's like
when Cody we've talked about like redistribute macros
usually when I'm going to reduce calories
I'm going to look at the macros and I'm going to start
to not either redistribute them, but I'm going to look
at all of those and think of, I am in systemic.
What can I, what can I do here it
can I reduce one of these that bring me less?
Like, where are my carbs at right now?
I'm not seeing anything that says like
carbs are too low blood sugar issues or anything.
And maybe I'm at 250 grams of carbs.
Hmm. And this guy's like 160 pounds.
Hmm. Maybe I can take a hit there.
That seems like a lot of carbs.
Maybe can bring him down, you know?
So you're going to look
at your macros and decide where to go.
And the thing is, is Cody, like when reducing macros
when you're going to be reducing macros
I guess I do want to throw out ranges here.
Are we okay to do that?
Do we want to do that?
Well, cast already has the ranges in course, too.
Right. That's what I was, I was going to.
Okay. So it's important to be using
so you do that for the calories per pound.
Yeah. So, so the example, I mean, that's
if you're looking at
can I reduce calories now to answer your question, Derek
how do you know when it's not enough?
So that was kind of what we covered a couple slides ago.
So I think you asked this question before we got there
but as far as like how much is not enough, I mean
our kind of general safe range is usually not much lower
than like 12 calories per pound of lean body mass.
Now, of course, you know, contests, pepper, extreme cases
maybe for a short period of time
you're a little bit below that, but generally speaking kind
of your fat loss calorie range is going to be
between like 12 and 14 calories per pound of lean body mass.
Again, that depends on how accurate your assessment
of what their body fat percentage is
because that can really throw that off.
But again, as long as you're kind of in that range
and you're not like I'm really low on where calories are
then maybe you have room to reduce it.
Or if you're seeing those other things changing, like we
gave him the examples that are saying calories are too low.
So it's like, you know, they're
they're seeing maybe performance, the first set or two
and then they start plummeting faster.
Or they're starting to wake up in the middle
of the night and feeling not rested when they wake back up
in the morning.
So those are the things you can look
at to help you kind of determine
if they are in fact likely too low.
Now, Cody, you hit that.
That's a key point.
Now let me, let me say this to Derek.
That is a real world trainer.
You have that brain and that's Cody.
I appreciate you doing that because I was kind of nervous
about bringing out like 12 to 14 calories.
But when you let's say you're, you put somebody on 12
and you're like, I was on 13 and I'm doing this reduction.
I know I need to bring my calories down
and trying to get this fat off.
And I bring the calories down.
You're going to put them at 12.
I don't.
I want to, shouldn't go below that.
Well, real world.
What if they're not that accurate accounting?
What if so, what if you take a chance
and you just bring it down to from 12 to 11 or 10?
Oh my God.
What if you do that for one
or two weeks and you do exactly what Cody says
and you monitor all the biomarkers and everything
and you have them at 10 calories per pound.
And finally the dial starts moving in the right direction.
And you don't see those disruptions.
You don't see performance dropping off.
You don't see sleep.
Guess what?
You're okay.
So you got to use those ranges
as a really good place to set
but don't be kind of set it and test it
because what you think is your 12 might be their 14
or a maintenance might be a person that they can get
below 11 and go to 10 or whatever.
It would be perfectly fine there, whatever it is.
You want to use those as guides.
If I see 12 calories per lean pound, that's what I'm going.
My, my, my alarm by low signal go
let's do some testing here.
Are we okay here?
And then if you have clients for months
I have clients months where those macros distributions.
But I look at my sheet, I actually switch them.
Cody. I like switch them.
I like know that their diet numbers are like, actually
this is a person that's 10 to 11.
I know that we're there.
And actually we're getting a little bit bigger.
I should want it to go up.
And one, we're not an online calculator, right?
The calculators can't go any lower.
We're like, we're lower, but they're doing fine.
Their sleep's good body count looks good.
Performance is okay.
Hmm. Body fat wrong.
But they're doing fine.
It only matters.
Yeah.
You guys got to test these things out
and you're trying to read these things from week to week.
So you use those guidelines as like, you know
as a place to where to kind of set some things like, okay
now I need to like really start watching these markers.
Cause I'm, I, I want to push this.
And for some people you are going to have to push you
going to have to push, right.
And you probably pushed down there
and you monitor those things.
Once again, once again, Cody, let's bring up
bring up the fact.
I like this counter thing.
We could talk about this for an hour.
If you want to do that.
Sometimes in the member systemic phase
we can be here for body comp stuff, fat loss.
Okay. We can be here
for cardiovascular improvements and performance variables.
Okay. You can be here if I am choosing to do systemic
and I want to be here for fat loss, I might be okay.
I'm going to be here for a couple of weeks.
And I want that dial.
I want the circumference measurements coming down
and what body they come down.
I want to see those things.
I might take a hit
in some other variables a little bit and I might be okay.
All right.
So I'm pushing body fat a little bit.
I'm okay.
I might be okay
with the person being just a little bit hungry.
It happens sometimes.
But as long
as we're not having huge arguments with our spouse
in between meals and going nuts, probably gonna be okay.
Right. That hangry.
You're trying to put that.
So you're taking hits.
You've got to understand that some things
if you're going to push that body fat, you might take a hit
and you might take a hit and even some biomarker
but you're comparing that to everything else.
Everything else.
Well, you have people.
I'm more, I monitor my morning blood sugars.
Okay. You can have somebody that does that
and can actually be having fat loss coming down.
And maybe the morning blood sugars are kind of like
kind of hanging around.
They're not really dropping off that much
but you're seeing like workout performance and things
kind of variables kind of improving.
You're kind of, well, that's strange.
But you're seeing like now I am having fat loss
and I'm having this morning blood sugar thing.
Like really not move
but all my other variables are really good.
There's some, it doesn't make any sense to me.
It's gotta be wrong.
Yeah. And they have to be wrong.
You know what I do to something like that
like put this aside
I have nine other variables and say that we are
excellent sleep, digestion, mood, hunger, whatever.
It's all good.
I'm being like, yeah
I'm going to let that one go a little bit when
to keep my eye on it and keep my eye on.
But everything else in my assessment says we are fantastic.
Especially when it comes now pushing calories
and things like that.
And we went in these phases
that you might be taking a hit somewhere else.
And you're okay.
Remember, we're also in one and we know how to periodize.
So we're not going to be here
for six freaking months pushing calories
down that little, like just, that's not what we did here.
So, all right.
So Derek asked if a client is actually recompiling well
and she can see her body change
but weight is not coming down.
Do I have to reduce calories or change the program?
Well, if you, for recom
she's getting recovered and seeing recomp.
I don't really care a whole lot
about the weight she looks better
and she knows she looks better.
That's a win, right?
If it's looking better, that's
like adding muscle mass and losing body of that.
That's like the Holy grail of fitness right there.
So, I mean, eventually you'll have to change the program
but I'd say you're in a great spot and just keep going.
Yeah. And there too.
But this comes down.
This is just some old trainer brain stuff kicking in here.
So what I would tell you to hear is recopying will
as she can see her body change.
All right.
So she's noticing that this is also where some things
like that you're tracking
and your assessment will only back you up, right?
So you're like, Hey, we also take measurements.
I always have these.
They have these other various workout variables too.
And you're just like, well, my weight's not going down
and you're going well, like all of this is fine.
All of those variables are fine.
Every single one of them is good.
So you have like
I have all this data that says, everything is excellent.
You just have backed yourself up.
When you're strengthening NCAA
you do that to protect your job.
You have all the data we are losing.
But all of my data is a strength post is
that I am doing my job constantly fire, but that's yeah
you get that data because also guys
I am not a business person, but as a, as a, as a private
as a coach and you're going in there and it comes
like for you guys are signing packages and deals
in the gym and doing pink training people face-to-face
or buy packages and things like that.
And renewal time comes, you're going well, guys
like my weight's not going down.
You're like, but I have all these other things
all of these other things that you have improved on here
it's just more evidence to you.
And we used to always do that.
Like, like when you would, when you were becoming in
let's see, we even, man, I don't want to having to do that.
Nevermind. That's not important.
I was trying to think
of a business thing to help you out, but there
but you want to make sure
like the things that you're tracking
you want to educate your client
and use those things to show her where the success is
and keep reminding her of that and not
on the body weight is what I'm trying to say there.
It can also come into those things too.
That that is also building trust with your client
that you are continuing to like
like reaffirming, like, Hey
this is what we're trying to do.
So with the systemic phase two or something like that
when you be going into that phase
you could also be telling like, Hey
this is what we're looking to move here.
So you've also set up that expectation, things like that.
Okay.
So Jonathan's asked for various military people working
from home two times per week.
Do you set a minimum step goal
or a low intensity steady state goal
for these if they need it?
Yes, it is.
I mean, if they're making progress only training two
and three times per week, maybe save that
for when things start to plateau a little bit
rather than, you know, throw everything out at once.
Just what do we add in to keep progress moving forward?
So minimum step goals.
Yeah. That can be helpful.
But depending on, you know
if their city is in lockdown or something
that might be a little hard to dictate
unless they have a treadmill
at their home or they can access to one.
But again, it's just one
of those things is you add in as needed.
Adelae asked what is the best
and easiest way to get lean body mass?
Well, DEXA would be the, I guess
simplest if they have access to it.
But I mean, for us, it's visual practice, practice
at looking at different people and making an estimate.
And if you don't perfect, you know, if you're within 4%
it doesn't matter a whole lot
because what you're really trying to figure
out is where are your
where are your closest starting point is?
And then you're going to have to adjust
along the way anyway.
So even if you're four or 5% over there
but you're good at adjusting as you go along the way
you're going to end up in the same spot.