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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello, good morning everyone. So for some of you this is day one of the Octagon Challenge, for some of you it's not. But what's important again is the same one day at a time mindset. So I'm gonna jump straight into a really important study actually, because if you are starting any weight lifting program, even doing some cardio, you're trying to lose weight, doing calories deficit, high protein, you're thinking what's effective, which one's the best, right? So the consensus is like when you get into your 50s and 60s, you know, you start losing muscle and replacing that with fat, which isn't great, right?
Speaker 1:It's not good stuff. So you're raising body fat percentage, increases your risk of high blood pressure, cardiovascular disease and type two diabetes, Right? So there's a, like, a linear relationship with body fat percentage going up and risk of type two diabetes. So there's three things that people usually say. It's, like, eat less and move more.
Speaker 1:You've all heard that. You've all also heard probably abs are made in the kitchen, and you've all probably heard that lift weights to lose weight is kind of a newer one. Right? So which one actually is the best? So a study looked at this.
Speaker 1:Looked at 66 studies, 5,000 people between the ages of 50 and 70 and BMI 25 to 40. So all the studies included diet and or exercise interventions. So just calorie deficit or just cardio or just weight lifting and twelve weeks in length. Right? So they looked at stuff like just calorie restriction, like I said, intermittent fasting, calorie restriction with high protein, which a lot of you guys are on, resistance training, cardiovascular training, combined resistance training and cardio, which you'll be doing on this program, Octagon Challenge.
Speaker 1:Exercise and diet as well. So resistance and high protein, calorie restriction plus exercise, and calorie restriction with high protein and exercise. Okay? So maybe a bit confusing to remember at all. It doesn't matter.
Speaker 1:So what they looked at was this. What's the best one for body fat percentage results? Okay. So the most effective, intervention for body fat percentage drop is calorie deficit with high protein plus any exercise. Okay.
Speaker 1:So if wanna you bring your body fat percentage down, calorie deficit, high protein, any exercise, which guys, you're all pretty much doing. You're all doing your calorie targets. You're all doing your step steps. You're all doing your protein target. Right?
Speaker 1:So you add in some exercise that you enjoy, whatever that is, whether it's in person, online, happy days. So this is the one that dropped participants body fat percentage by four points. So from say 30% body fat to 26% body fat in twelve weeks. The least, the most least effective one for body fat percentage drop was just training. So if you didn't do any calorie or protein intervention and you just do an aerobic or strength training, not effective at all for body fat percentage and this is obvious because you're not putting yourself into an energy deficit so your body doesn't require need to lose body fat.
Speaker 1:Next one they looked at was fat mass. This category is about total fat lost not the percentage of body fat. So this finding was the calorie restriction plus high protein reduced body fat by an average of 5.86 kilograms, which is 13 pounds in twelve weeks. Right? However, it says the calorie restriction plus resistance training led to similar results.
Speaker 1:Okay. So calories plus protein, similar results to calories plus resistance training as did the trifecta of adding in calories protein training. Right? So, again, similar thing that works best for fat mass, works best for body fat percentage. Next one is lean body mass, which is your essentially muscle tissue.
Speaker 1:There's other bits as well, but mainly the muscle tissue here. So the the best one for lean body mass, which is very, very important, was resistance training, combined with aerobic training. Okay? So for you to increase muscle mass, you're gonna have to do some form of stimulation, some form of training to stimulate the muscles to, you know, improve, strengthen. As strength goes up, typically muscle mass goes up if conditions the are there like you know you got enough protein going in, the calories aren't too severe.
Speaker 1:You probably will get that. And you really want to be trying to add some muscle mass. And then all outcomes which results three outcomes, body fat percentage, fat mass, lean body mass, plus BMI waist circumference all out. It was the best all outcome. The winner was calorie restriction and resistance training.
Speaker 1:So essentially, guys, calorie restriction plus protein plus any form of training is gonna be what you wanna be doing. And how many training sessions? Two to three per week. Now this is exciting because for some of you on a challenge now, you're gonna be doing eight different themes of eight different weeks of eight different types of training. So you're gonna find someone you're gonna really love.
Speaker 1:And after the eight weeks, you're gonna gonna say, hey. I'm gonna do this now. I'm gonna start doing this for eight weeks afterwards. So I love this. I found this.
Speaker 1:For some of you, you might not have you might not have done some of the workouts ever. Right? You may never have done, an unrap before. You know, you may never have done a, core conditioning workout or a high intensity interval training session, or you may never have done some running specific training. You might never have done the military style tests which will challenge all forms of strength and cardiovascular really.
Speaker 1:So you're gonna go through these challenges and you're put a smile on your face with these things because it's exciting. It's exciting to test your body but you know what the best piece of advice for you to go through is like you don't have to keep up. Right? You don't have to keep up. If the culture's on the like me and Ryan have been doing work this morning.
Speaker 1:If you if you can't keep up, stop. Take a breather. There's no, heroism in pushing yourself beyond straight away to an uncomfortable level and then going, that was too much. You'll do something, you go, my heart is flying, for a while I've stopped for a minute, take a breather, you jump in again. You know, this is this is very, very normal for anyone doing any form of training.
Speaker 1:Trust me. When I first started jiu jitsu, I was dying within thirty seconds of doing sparring. I couldn't believe how hard it was. I was I was literally like a child. Like, I I was defenseless, basically, after thirty seconds, and I was shocked.
Speaker 1:You know? And one of my friends wanted to do sparring with me over Christmas, and, you know, within within a minute, he was going sick as well. And he was like, oh, man, I can't believe how hard that is. I was like, man, know. It's it's wild, like, how your fitness from the gym really doesn't cross over to this at all.
Speaker 1:And I was like, I love it, though. Like, it's it's amazing. I can't believe how hard it is, and it's gonna take time, and I'm gonna keep going. And now I can do a few rounds of five minutes. But it has you start with, like, checking the ego.
Speaker 1:You're like, yeah. Pretty pretty poor of this, pretty weak, pretty not not fit at all in this specific domain. Because you can be fit to run-in, you can be fit to working out, you can be fit to that be doesn't mean you can be fit to do the martial art and vice versa. Right? So don't be concerned if you're like, oh, I'm doing this new work.
Speaker 1:I'm really bad. Right? I shouldn't be because I'm getting my steps in. It doesn't always cross over, and that's fine. You're working different stuff.
Speaker 1:So get excited about these things. Get excited about these studies as well. So you're gonna be following a program that is optimized backed by research, no gimmick, nothing. Know, none of these silly diet plans people go on and none of these like silly routines and we're not trying to push any supplements or whatever. You're following what research study after research study after research study has been shown to work.
Speaker 1:And that's really exciting stuff because you can start forgetting about what should I do over the next eighteen weeks? What should I do? Just follow it. Follow the basics, and results will come, guys. It's very, very simple.
Speaker 1:It's very, very simple. It's very, very straightforward. And if you focus one day at a time, like just focusing on today, happy days. So for example, for people doing the Octagon Challenge today, you gotta work out this morning, if you can't do it, do a replay. You've got a live Zoom later on with Ryan, join if you can, if not, watch it on replay tomorrow on your walk.
Speaker 1:Track your macros, you know, hit your protein, hit your calories, hit your step targets, alright? Get that done and that's a great day. And check-in. Tell people, comment. This is my day today.
Speaker 1:Accountability. It's all you gotta do, and you're off to a good start. So I'm gonna leave you with that. Don't wanna go on for too much. I wanted to share that study just because I want you to know that what you're doing is gonna be effective and backed by research.
Speaker 1:And especially for some of you who are in your fifties, sixties and beyond, it's perfect because, you know, I'm not gonna say everything is tailored towards anyone like CrossFit people 25 years old. What we're really trying to do here is we're trying to get we're trying to get happier and to improve our health health span as they call it, which means not overdoing stuff, doing exactly what we need to do, the big things, and then spend the rest of your time focusing on other things that matter in your life and not getting sucked in to all this fitness stuff and letting you ruin your brain all day because I know a lot of people struggle with that. But whatever's happened on the weekend as well, guys, I had a heavy weekend, my friend's birthday in his house. It wasn't like going out, but it was a lot of food. Weighed myself this morning, 2.5 kilograms heavier than last week.
Speaker 1:Not gonna worry about it. Is it fat gain? Probably not. Is some fat gain? Maybe.
Speaker 1:Is it 2.5 kg fat gain? Absolutely not. Is it lot of water weight? Is it a lot of food in meat? Yes.
Speaker 1:Will it come down in a few days? Yes. Am I too could be concerned about it? No. What should I do today?
Speaker 1:Just crack on with my macros, hit my protein, hit my calories, get my steps in, get a workout in probably, and, press my face. That's what I want you guys to do. So have a good day.