Wellness Hustle

Wellness Hustle (00:44)
Welcome back to another episode of the wellness hustle. Thank you guys so much for tuning back in I am really thrilled about today's episode because I have been in the gym a lot and today we are talking about fitness and We want to answer some of the most common questions and by we I mean Sasha

It's gonna answer. We're both are gonna have a conversation because you have a lot of knowledge and experience. But Sasha is literally a personal trainer. So she has a lot of really valuable insight here and knows a lot of the details behind it. So do you want to just kick it? Should I go through like what we're going to talk about? Or do you want to just? Sure. Okay. Uh, I got way too excited. I'm so sorry about that. But I think what we really want to talk about too is just like how this pertains to weight loss. Yeah. Like how fitness is going to pertain to

weight loss. So to break it down into kind of the three things we're going to talk about is like, how does each type of exercise, you know, we have walking and lifting and hit and Pilates and all these different things impact weight loss. And then how can you burn more fat without overtraining? Yep. Because we see all those like Parisians and stuff. They're just are skinny. Yeah. And then what's the best workout plan for sustainable fat loss? And if you pay attention, we're talking about fat loss, not

weight loss. And I really wanted to touch on that because most people talk about weight loss, weight loss. Explain it to me. So, okay. Weight loss, it's everything. It's muscle, it's fat, everything, right? But we want to preserve the muscle and we don't want the additional fat because it's not the healthiest thing to have too much fat, right? Right. So this is what the main focus of this episode is going to be how to have a successful

fat loss with exercise. Okay, so I want to talk about this just side note real quick, because I we talked about how I lost 100 pounds. And then that spurred me to get on the scale. I was like, Am I still 100 pounds down from where I was? And I'm not. But I and I think we can both agree because I posted a video of what I looked like then and what I look like now. I definitely might be heavier than I was when I lost the 100 pounds. But I am much stronger and

muscle weighs more than fat, correct? Muscle weighs more than fat. Also, it's like a natural spanks. So it pulls all together. So it keeps everything nice and tight, right? That's why your denim fits so nice. Yes. Yeah, because you don't need spanks. You got your own muscle to hold you up together. Yeah. Just keep it all tight. Yep. That's all muscle is. I love that. So yeah, and I think like the reason that we're even bringing this up

is because, you know, to her point, so many people talk about weight loss. They talk about what you can do to lose weight, how to get that number on the scale down. And you think you need to do this endless cardio or intense workouts to lose fat, but I think it's like a lot more simple than that. It's very simple and we'll give you the formula in this episode. What do you need to do if you are someone who wants to lose fat, weight, fat. Fat. then like,

As far as myths go, because I think there's a lot of like misconception around this. Like what is the most common myth you hear from just everybody? think people put so much pressure on their workouts and they think they need to burn so many calories during the workout where you kind of actually have to flip the thinking. It's not the how much you burn calories during the workout or how effective they are for you to have a greater afterburn.

to change the body composition. Because you're not going to burn a lot of calories no matter what workout you're going to do. And we're going to dive into it a little bit deeper and a little bit later in the episode. So what then really matters? And I feel like people starting to talk about this. It's the daily movement.

What scientists call it is NEAT, and it's the non-exercise activity thermogenesis. That's the fancy way of saying things you do throughout the day outside of exercising, sleeping and eating. Okay. So this is like... The energy expended for everything you do outside of the sports and exercise. Got it. So we're talking like...

walking, going up and down the stairs, getting up and down off the couch, doing your dishes. Doing dishes, fidgeting. I get that one down. Yeah, all of it. You're burning calories. And just a quick example, if you have an Apple phone, you can go and see in the health. yeah. You can see how much you're burning and the exercise is going to be such a small part of your daily burn. So where you're getting more

buck for the more bang for your buck is in your daily activities. Okay. And then that so how much can you fidget how many things you can do? Don't sit still. Right. That's the main point. This is where we see like the blue zone come out. don't know how many people watch blue zones. Great documentary if you haven't watched it but

All of those people I remember thinking as I was watching it, like they're all very active. They're all like making food and then they're cleaning food and then they're spending time around a table and then they're dancing together and then they're like gathering and stuff we used to do, hunting, gathering, connecting. let's jump into some questions. How does each type of exercise impact fat loss? Okay. So to start with walking, this is your low intensity movement. And I feel like it's been

dismissed or overlooked for so long, but actually it's very important. you, you brought up Parisians, those guys walk everywhere. when you go to Europe, mean, people walk everywhere a lot and you don't see a lot of obviously overweight people in those countries because they constantly moving walking. it burns fat without stressing the body. So it's very low cortisol impact supports recovery.

and prevents burnout and injuries. Yeah, so it's part of the daily movement, the net that we just talked about. I feel like too, because I, and we'll get into this in a second, but I have an aura ring and I started learning more about my cycle. And then I learned that like during my luteal phase, which is like the period, like the time right before your period comes, I have really low energy and that's normal. It's very normal.

And it's hard for me to get in and work out. I, I quite literally just sometimes go on a walk. that's best thing you can do. can do. So ladies, if you are feeling the same, most do you want to do yoga? You want to do meditation? You want to go for a walk? You want to, it's time to tone it down. Yeah. I love that. So next we want to talk about the strength training. So that's where we build your muscle, right? This is what will increase your metabolism.

This is what will help you to burn fat long after you worked out. So during the workout, if you, one of those people who like to look at their gadgets and see how many calories you burn during your lifting weights, like for an hour, 45 minutes, it's not gonna be much. It's not what really is concerning. What you wanna be happy about is the afterburn. The more muscle you have, the more calories you can burn, the more glucose you can store.

So it's the best long-term strategy for body composition changes. I'm just looking at my watch right now to give you an example, because I worked out this morning. So I burned 239 active calories while I was working out. But my total calories was 309 because I was walking around the gym, stretching and setting up. And then my total calories for the day, to give everybody... was set on our butt for a long time.

I've been sitting on my butt all day because we've been recording podcasts and I've been working on content all day at my computer. I've only burned 571 calories today. And when I mean I've been sedentary, I took like a 15 minute walk. was really the only other movement I got. So, but if you're getting up and moving and walking, that number is going to be much bigger. Yeah. And the last thing we want to talk about is HIIT.

That's the high intensity interval training. I feel like that was popular maybe a couple of years ago. People were all going crazy with heat. And this is when you're going all out, short burst of energy. So you're burning a lot of calories, but you can't sustain it for a very long time. So it's still overall not going to be a great burn. Just per a minute, it's going to be a great burn, but overall it's not going to be a huge burn for your whole day.

But what it does, it will help you with the human growth hormone. It's gonna help you with cardiovascular fitness. But again, it's very easy to over train if you're too many of heat workouts during the week. So what I like to do either do one or two, or actually I would do burnout in the end of my lifting weights. So I'll say I have like a lifting weights, kind of a resistance training.

half an hour and then in end I'll do like a quick burnout. So like all out. Like sprints or something like that. I can do sprints but I would do like mountain climbers, push-ups, jumping, squats, those kind of things. I have to be honest, I hate HIIT workouts. I used to be like the HIIT girlie of the century. I would do all of those and I was so fatigued throughout the rest of my day. Like I would go do those workouts and I would be freaking exhausted. You probably did too many.

That's what I'm thinking. I think I was. And what's funny is I wasn't actually seeing a ton of results from that. And again, like that's not to say nobody will see results from that. But I think what was happening is I was going in, I would do the HIIT workouts, I would get exhausted. They definitely weren't happening during my luteal phase because then I would just not go. Yep. And then that was worse off than anything else. And then you probably overate because remember, we're not burning a lot of calories during

Yeah. whole workout. Yeah. During the HIIT workout. Yeah. But do per minute. Like, know what I mean? Yeah. But you can't do HIIT for an hour. No. That's a great point. So you're a lot per minute, but you're not doing it for a very long time. So in the end, it's still not burning 10 calories. Yeah. So the most calories you burn is walking long distance, hiking. I've noticed that in my Apple watch, if I go for a long

hike, like 11 mile or something. Sometimes I do that is a killer. That will burn so many calories just walking, but you did it for a long period of time. So what I'm trying to say is just move around as much as you can take breaks, get up from your desk, go to the bathroom, drink a lot of water. That's going to make you go to the bathroom a lot. So you're to get up. Yes, you need to get up.

So I think we can establish that maybe I've over trained a little bit in the past and then got burnt out on it. So how can you burn more fat without over training? Well, as we just talked, non-exercise activities, the net that we just talked about, that is the biggest thing for your box. So, and you're not going to overdo, right? On daily activities, can fidget all you want, walk around, getting up. Yeah.

daily chores, vacuuming, all of it, right? So just be more mindful of that. How much are you sitting? Take breaks. I'm so sorry. I'm having a revelation. I didn't mean to side eye you like that, but I was thinking in my brain and then I, and then, my thought. Like I love a multitask. Yeah. So you're telling me I can clean my house. Yeah. And that's fitness. Right. I'm excited. See, there we go.

So yeah, so simple ways to do it is walk after meal, take the stairs. We heard that time and time again. Stand mostly the last, stretch or move every hour. You can watch your football game and stretch on the floor. What? Yeah, you don't have to sit on the couch. You can sit on the floor. You can do some bridges. You can do a little fidgeting on the floor. Okay. my permission. I love this. What if I get up for snacks?

She looks at me she's like, that's not it. Yeah, she's like, is it chibis? box? Full box? Because I don't think so. Nope. Okay, so I won't I won't do that. The snacks don't count. I think we're all pretty fucking aware of that. Yeah. So, or I should be anyway. Yeah. What are some signs that you're like over training? Okay, I've done that before. mean, our ex professional athlete, you know, like you get up in the morning and you feel like the train just just went

over you, right? Like your body just feels like, my God, I'm still so sore. I'm still so fatigued. Yeah. So had a bad night's sleep, even though like you're so tired, but you can fall asleep. Have you felt that way? That's a sign of overtraining. Working out, can think of like even moving, you know, like I can't even make myself to go to gym. I'm so tired. Everything is sore. So all those are signs of overtraining.

I'm realizing right now that I might need to like decrease my weight in the gym right now because I might be over training in this moment. Okay. Is that a thing? Yeah, it is a thing. And it's always good to cycle, right? You have one week of heavy, then you work on your endurance, you go lighter, then you go heavier. Yeah, it's good to cycle through those things.

So what you're saying is that in order to burn more fat without overtraining, we want to prioritize chores essentially. So like NEAT. overexercise, over excessive workouts. And then we want to strength train three to four times per week. Yeah. Okay. Limit hit. Yeah. Limit hit one to two times per week. Yeah. Max. Yeah. Okay.

And then walking daily. Yeah. So that whole like, get your eight to 10 K and yeah, steps. Yeah, that's a big deal. I mean, that's, I'm getting a little obsessive over it. If I come home like tonight, I set my body recorded and my number is not going to be good. I'm just going to take them for a walk. That's how I do it. Just go home and just, you know what? And it will adapt pretty quickly. I feel like we're doing this loop around our cul-de-sac and I'll get another like 2000 steps. No big deal. That's

So you can catch up pretty quick. That's fun. And then just like listening to your body and like prioritizing recovery. Exactly.

So in addition to listening to your body and like making sure that you get your recovery time in, it just sounds like the fat loss happens when your body is really in a balance. Like you're telling me that essentially I can, I should do all of these things in moderation to an extent with the exception of strength training.

strength training. yeah, it's still moderation. Yeah, times a week. I feel like it maybe for some people, they think I'm crazy, but I'm not asking you to go and lift every day. Some people do. You're also not asking people to strength train for two hours. Like sometimes I go to the gym and I'm like, this person got here before me. I've been here for 45 minutes and they're staying after me. Yeah, I've seen the people in the gym for like an hour and a half, two hours. I've been that person at one point. It's like, you don't have to do. We're not asking you to do that. No, 45 minutes max. Yeah, you're good to go.

Nice. That's easy. I can do that. I do do that. What am I talking about? what's the best workout plan for sustainable fat loss? So ideal weekly plan. We just touched on that. You want to do depends how much time you have be realistic. Okay. Right. But three to four per week of strength training. I aim for three years and people want additional force. I'm not going to stop you if you want to do that. But

Three is good to aim for. will build muscle and boost metabolism. So next one is walking daily. Try to get in some walks. I think it's important. So it's easy and effective for fat burn, right? And also mental, feel like it's really good for mental. I put on a nice podcast. learned some things. Me too. And sometimes I do nothing because sometimes it's just information overload. So sometimes I just do nothing and just walk.

Just being with yourself. And hit one to two times per week. It's all you need. Don't overdo on that, you guys. It's variety, but also you can over train pretty quickly with those exercises. So it shouldn't be the main focus. And that's not hard to do. I definitely, after hearing this, feel like I've been over training because I've been working out strength training five days a week and then like going for walks.

Yeah. Sometimes when I'm really stressed, the only thing that makes me feel not stressed is working out. And it's okay. You can do that. Just don't be so intense. Yeah. And maybe try to do yoga in between. If you feel like that you are stressed, then don't do HIIT at all. Maybe do yoga instead. Yeah. That's good recommendation. What not to do in this situation. Yeah. So you don't overdo on hit and neglect strain training focusing only on

Calorie burn during workout is a big mistake. And ignoring NEAT, expect just workouts to do the fat, the boost for the fat loss. Yeah. Those are the biggest mistakes I feel like people are making. I mean, this is really not that hard to do. No, it isn't. It's easy, right? When you lay it out like that, all you need to do is walk, train, lift weights, lift heavy things twice or three times a week. And sometimes

do a sprint or two. And you're done. And I just keep thinking to my mom, she's such an active person in her day-to-day life. She just never sits still and she's been thin my whole life. Yeah, she's got the NEAT down. And she's strong. Well, this has been a super helpful podcast for me. Yay. Sometimes I don't expect these things. I'm like, oh, I actually...

learn some things. I might make some adjustments to my own workout plan right now. me know what those adjustments will be. I think it's going to be some yoga, some stretching. Yeah. And I'm gonna more fidgeting, more fidgeting. got that down pat. I do not need to do more fidgeting. I will and I do I'm constantly like last night it was like seven o'clock and I'm like, wait, I'm still cleaning things. What is going on? I need to sit down for a second.

So yeah, it's just like very helpful to know all of these things. again, knowledge is power. So once you know, you can make the adjustments and not waste your time in the gym. You can do other things. Don't waste your time, especially as women. Like we don't need to do so much. No, the overdue thing. Yeah. I loved the takeaway on weight loss versus versus fat loss. I think that that's like a terminology thing we need to change. I'm really need to change that and the art in the industry. Yeah. Yeah. I think so. It's all about body composition.

Yeah. Which comes from balance. Balance. Yeah. My favorite thing from this whole podcast was that neat. It is neat. It is. I think so. It's how you pronounce it. I don't know. I'm saying it's neat. I like it. It's neat. I'm going to stop because I'm taking it too far, but it is a great little tool because you can multi it's like a habit stacker. Yeah, it is. And it's so easy and everybody can do it. You guys just go be productive. Yeah. my God. On that note.

Thank you guys for listening to the wellness hustle. Yes, thanks for tuning in, listening us and hopefully this was some kind of knowledge for you that you can implement in your daily life. And if you enjoyed it and you had cool takeaways, you should share it with a friend because we appreciate that. And subscribe and leave reviews if you feel so inclined and we will see you one another time. See you next time in the gym.