Endurance training and 12 week glute program
Guys get ready for an annoying amount of questions as I go through all the AMA episodes. Sorry in advance if I ask something that’s been asked but just haven’t had a chance to listen. Hi! I found you guys maybe a year or two ago, kind of binged your content and then kind of moved on to other podcasts. I just recently came back, and just decided to do the premium since it seems reasonably priced and you got me convinced I need to follow a program and track progress. I’m grateful to have done this. I love the AMA approach because I have so many questions that pop into my mind as I listen to podcasts and as I start your 12 week booty program. So that’s where I will start with my first questions. Yes, not just one. I’m sorry, I’m the worst. I just started the 12 week glute growth program. For a while now my goal has been to grow my glutes. I wouldn’t say I haven’t had any success. I have always been into fitness, but I would say since 2019 I was working out from home. It was only in December of last year I decided to try going to a gym as I was reaching a point where I felt I had to either make a big investment in additional weights/equipment for home workouts or go to the gym. I live in Alberta Canada, and winters are roughhhhhh. So I thought hey let’s see if going to the gym will at least get me out of the house during the winter and maybe will help with the winter depression. Not using the word lightly, I have major depressive disorder managed with medication but winters be rough. Anyway, I guess I already spoiled that cliffhanger, I opted to go to the gym. I haven’t looked back I love it. And this winter was the first winter in so many years that I didn’t sink into a really dark place. Okay so clearly I like to set the stage for my question and I am sorry it’s so wordy. Back to glute growth desires and coming to the program. My priority is glute growth, but I also think recomp is a tie. I am not overweight, I have a long history of anorexia and bulimia and I’m currently actively engaged in bulimia. Working on it. I’ve made so much progress, but it’s been a 20+ year battle (35 female) so it’s gonna take some time. God I’m sorry I deviated again. I just want to provide as much context for the question. I imagine since it’s so specific it likely won’t make the cut for the AMA episode but a girl can hope. Okay TLDR HERES THE QUESTION: A friend has asked me and I’ve committed to doing a bike for MS on June 21. This bike ride is a 2 day bike ride clocking about 180 km. I have never trained for an endurance event. Can I attempt to somewhat endurance train and do the glutes program? Or would there be too much interference and I would run thout risk of, to quote one of my favourites Dr Andy Galpin, non functional over reaching? Thanks so much, you both rock! PS. Just listened to an AMA and had to say Marianna I couldn’t relate more to you with the comment you made about being the first to go in a zombie apocalypse. I can’t tell you how many times I’ve thought this and said this to my husband. I would just tap out right in the beginning so thanks for the laugh on my walk this morning.
No Deep Sleep?
I have an oura ring. Every other sleep metric is fine. Readiness level almost optimal every day. Activity level always optimal. For whatever reason my deep sleep almost always sucks. Almost always less than 1 hour. For the most part I manage my stress, I try to wind down an hour or two before sleeping. I usually stop consuming caffeine before noon. I gave up caffeine completely for lent and that hasn't effected it at all. What could be the reason deep sleep is the only sleep metric that's low while others are optimal.
No Deep Sleep?
I have an oura ring. Every other sleep metric is fine. Readiness level almost optimal every day. Activity level always optimal. For whatever reason my deep sleep almost always sucks. Almost always less than 1 hour. For the most part I manage my stress, I try to wind down an hour or two before sleeping. I usually stop consuming caffeine before noon. I gave up caffeine completely for lent and that hasn't effected it at all. What could be the reason deep sleep is the only sleep metric that's low while others are optimal.
Taming a big appetite
I really enjoyed a recent episode where the difference between appetite and hunger was explained. For as long as I can remember I had a big appetite. I can do well on a cut when I’m tracking calories and macros, but when not tracking I always slip back into over eating. I don’t think this is an issue of nutrient deficiency, low fiber, etc. as I eat a primarily whole food diet, I just love eating and get strong desire to eat even when I know I’m not hungry. I do have a history of binge eating. My weight has fluctuated up and down for many years, and when I look at my scale data I have quite literally never been able to maintain weight; always gaining or losing. I want to enter another fat loss phase (would ideally love to sit around 10 pounds less than where I am now), but I can’t keep going through this yo-yo. I’m 27 female. Thanks guys love the pod!
Sleep quality while in a deficit
Every time I go into even a mild (~500 cal/day) deficit, my sleep quality noticeably drops. I wake up every night around 3am (which I’m assuming is due to a cortisol spike) and sometimes cannot fall back asleep. Any tips to combat this? I have generally good sleep hygiene and supplement with ashwaghanda and magnesium (thanks guys love the pod!)
Getting back into it
Hey guys - I want to THANK YOU for all that you do, big fan of the podcast (haven't missed an episode in over a year) and recently became a premium member too! I'm an "ex-Crossfitter" - have continued to workout doing online videos (Beachbody/BODI, Caroline Girvan,etc) so am no stranger to strength training. BUT I've recently had the itch to get back into some of those Olympic Style lifts. I enjoy mixing in some cardio/HIIT but am wondering which of your programs might be the best to get started. PPL, Upper/Lower? or something completely different? Thank you again for your no BS approach to education in the health and fitness space!
Workouts and diet for a 12yo?
I’ve been in the gym for a little over a year and have learned so much from this podcast! During that time, I’ve been very careful not to use any “diet culture” language around my kids. Not labeling anything a “bad food” or anything like that. When they ask why I’m weighing food or something I explain it’s to make sure I’m getting enough protein to build my muscles, etc. I also make it a point to never comment on their bodies or anyone else’s. My 12yo daughter is a softball player and pitcher. She’s asked me if I’d help her follow a higher protein diet, and start working out with me. She wants to build muscle to improve her pitching and hitting. She’s very thin and tall, about 5’3” and MAYBE 100 pounds at 12 years old. So here’s my 2 part question: 1. What exercises should I start her out with? My gym doesn’t allow anyone under 13 on the equipment and I’d want to start her off smaller anyways. So something we can do at home, with body weight or smaller dumbbells. 2. Should I be tracking her foods? That seems extreme for a 12 yo and I don’t want it to lead to disordered eating or unhealthy, obsessive habits. But I’m also not good at guesstimating calories and macros. Obviously I want to help her achieve her goals, but I want to make sure we’re doing it in a healthy way. Thank you! And sorry this got so long! (:
Changing workout routine times
Hey guys, love all that you do! I am recently working new hours and would like to change up the time I hit the gym. Do you have any tips on switching from a night time workout to early mornings? How do you prepare yourself from sleep mode to workout mode?I find myself lacking energy to get my ass to the gym after working late, so I’m looking to start going before. Thanks again
Engaging Muscles
Hi! I’ve noticed that I really struggle to engage the muscles in each side of my body equally. For example, with Brazilian split squats I feel a lot more engagement on my left side rather than my right. Or with any tricep exercise I feel a lot more engagement on my right side than my left. Is this just a form issue, mobility, strength, all of the above? Just curious, I’ve tried to make adjustments and I’m wondering if you have some tips. Thanks!
Fasting during and after training
Hello from Wisconsin! I have been intermittent fasting since last fall (fasting periods of 8/9p-noon). I initially used fasting to put me in a calorie deficit, which worked great. Since then, my weight is where I like it, but I still fast because it’s an easy way to keep my weight in check. I had been working out in the evening, but recently changed to morning workouts during my fasting period. (Work out at 7am, usually don’t eat until noon) Does my fasting before and after greatly affect progress in the gym? I am still want to have more progress, just want to know if my fasting really screws that up. Thank u! Kimberlee Btw-love the podcast and all the great info you bring each week!
Girls Weekend Weight Gain 6lbs?!?!?
Hey friends! Love your podcast so so so much! Thank you for keeping me on track and all the tips and tricks to cut the bullshit and noise! I recommend you to all my fitfam and love being able to feel more confident in my decisions and speak knowledgeably in the fitness space. My question: I have been using happy scale and started my cut phase in the beginning of December this year, as I was just not feeling great and have been doing great in my calorie deficit since then. Doing simple things like managing my sleep, using a food scale, weighing in each morning, and not consuming alcohol had me down 28lbs from Dec 1 - Mar 21. I’ve been SUPER happy about my progress. This last weekend we had a girls trip planned and decided to be mindful but enjoy myself. I didn’t ever eat to the point of feeling “too full” I did consume alcohol but was mindful about it, and continued to get movement in by even asking the girls to walk the ground of our air b&b. When I got home I was nervous to step on the scale, but reminded myself “it’s just data” when I tell you my jaw DROPPED when I saw it was up SIX pounds?!? Like, how? Thinking, “maybe it’s just bloat from alcohol I went about my day.. here we are three days later and it’s back down 3lbs, slowly but surely I will be back down. My question is…what is that 6lbs (there’s no way fat accumulates that fast, right?) and besides living in constant constraints how do I make sure that when i slowly get out of my deficit I don’t gain like that?!?! Thanks a ton! Angel
Full Body Training Frequency
Hey Tony and Marianna, I LOVE full body training but I am a nurse who works 12 hour shifts in the ER. It's very tough for me to workout more than 3 days per week and after 2 shifts in a row, that first day off can be really exhausting in the gym, often leaving me with no energy and a horrible workout. My sleep is consistent, it's just a physically demanding job. Any suggestions on the most efficient workout split for me? Right now I am training full body 3x per week, giving myself one full day to rest from work and the gym (my nervous system would be shot if I didn't do that). I noticed your full body program is designed for 4 days but I just cannot do that. Is there a way to modify your full body program to be 3 days? Or do you have any other suggestions? Goal is recomp (I've been training for 10 years now). Thank you so much!
Full Body Training Frequency
Hey Tony and Marianna, I LOVE full body training but I am a nurse who works 12 hour shifts in the ER. It's very tough for me to workout more than 3 days per week and after 2 shifts in a row, that first day off can be really exhausting in the gym, often leaving me with no energy and a horrible workout. My sleep is consistent, it's just a physically demanding job. Any suggestions on the most efficient workout split for me? Right now I am training full body 3x per week, giving myself one full day to rest from work and the gym (my nervous system would be shot if I didn't do that). I noticed your full body program is designed for 4 days but I just cannot do that. Is there a way to modify your full body program to be 3 days? Or do you have any other suggestions? Goal is recomp (I've been training for 10 years now). Thank you so much!
Full Body Training Frequency
Hey Tony and Marianna, I LOVE full body training but I am a nurse who works 12 hour shifts in the ER. It's very tough for me to workout more than 3 days per week and after 2 shifts in a row, that first day off can be really exhausting in the gym, often leaving me with no energy and a horrible workout. My sleep is consistent, it's just a physically demanding job. Any suggestions on the most efficient workout split for me? Right now I am training full body 3x per week, giving myself one full day to rest from work and the gym (my nervous system would be shot if I didn't do that). I noticed your full body program is designed for 4 days but I just cannot do that. Is there a way to modify your full body program to be 3 days? Or do you have any other suggestions? Goal is recomp (I've been training for 10 years now). Thank you so much!
Body Comp Scales
Hello!! First let me fangirl and say I love the pod. I found you guys through Marianna's TikTok (am now a loyal booktok follower as well). I know you have mentioned body composition scales being pretty inaccurate. I have a good chunk of change in my HSA I need to use and was wondering if investing in the Hume Body Pod would be worth it. I've been weight training and eating in a calorie deficit with a high protein diet focus, but have a hard time relying on my own eyes when it comes to non scale achievements. I love having physical data (huge fan of my oura ring!!) and think I would like the statistics from a scale like this but I'm unsure if it's just a gimmick/waste of money. Thanks for reading and all you guys do!!
Endurance Athlete and lifting
Hello!! I love the podcast!! I am so glad I found it. I recently cut my drinking to almost nothing after to listening to your podcast on the effects of alcohol, so thank you for that! My question is, I am an endurance athlete training for an Ironman in July. The bike and run are really tough, with about 8k feet of elevation on the bike alone, so have consistently lifting 4-5 days a week. Everything I hear and read says that is counterproductive. Is it possible to just gain strength vs muscle mass to help with that? I feel like it has been helping, but would love your viewpoint!! Thanks!! Cristin
workout programs
So I really like to work out at home with my dumbells mainly because the gym takes a lot more time out of the day, but I would also like to add in a gym day here and there (like once a week) to add in more weight or bigger lifts. What is the best way to combine the programs to do that? the at home workout has a little less detail so I am getting stuck at trying to combine them.