The #1 Best Exercise Hack for Maximum Results — Transcript

There are thousands of different types of exercise routines that you can do, and they all claim that they're the best. What I want to do today is show you what's behind exercise so you can understand the anatomy of exercise and think with the underlying principles. This way, you're not locked into a pattern of exercise or end up doing some exercise that is a complete waste of time. The goal, I would think, with exercise is to get the maximum benefit with the minimal amount of time. But to do that, you really need to just understand two simple definitions.

think with the underlying principles so you're not locked into a pattern of exercise or you end up doing some exercise that is a complete waste of time the goal i would think with exercise is to get the maximum benefit with the minimal

Okay, and so all of exercise really comes down to two different types of exercise. You have anaerobic exercise, which means without oxygen. Then you have aerobic exercise, which means with oxygen. Let me just differentiate this definition because there are two different definitions for aerobic. You have an aerobic-type routine where you're going to do this like, I don't know, a dance routine or something like that within like 45 minutes, versus another definition which means with oxygen.

you have aerobic exercise which means with oxygen and let me just differentiate this definition because there's two different definitions for aerobic you have aerobic type routine where you're going to do this like i don't know dance routine or something like that within

Okay, so at the cellular level, depending on what type of exercise you do, you're going to be using this system or this system. There's a lot of variations in between, but just understanding these two, okay, and how these certain variables are different between this exercise and this will allow everything just to make sense for you. Now you have the ability to adjust these factors to really maximize your results and actually not waste any more time.

between but just understanding these two okay and how these certain variables are different between this exercise and this will allow everything just to make sense for you and now you have the ability to adjust these factors to really maximize

So let's take a look at this. Check this out. Anaerobic, right? If you're going to exercise without oxygen, what do you think the duration of an exercise is going to be? How long can you hold your breath? Not very long. Okay, so the duration for this type of exercise is very, very short. Okay, with air, it's very, very long.

hold your breath not very long okay so the duration for this type of exercise is very very short okay with air it's very very long so then let's look at intensity the intensity of the anaerobic exercise is going to be

So then let's look at intensity. The intensity of the anaerobic exercise is going to be high. The intensity of the aerobic is going to be low. The recovery from this type of exercise, because the intensity is so high, is going to be a lot longer because you are creating a lot more damage to the muscle versus having a low-intensity exercise. You're not creating a lot of damage, so your recovery is going to be very, very short.

muscle versus having a low intensity exercise you're not creating a lot of damage so your recovery is going to be very very short and then of course the frequency of this exercise should be a lot less and this can be a lot more

And then, of course, the frequency of this exercise should be a lot less, and this can be a lot more. But let's first start with the goal. Okay, the goal of this type of exercise is to increase muscle stimulation, increase muscle growth, increase muscle strength of the body, as well as increasing the speed of how fast you can go.

system is to create more endurance more capacity to go longer without fatigue so the question is what type of exercise should you do you should do a combination of both because you do want to at least maintain your muscles okay and of course having

Okay, versus the goal of this system is to create more endurance, more capacity to go longer without fatigue. So the question is, what type of exercise should you do? You should do a combination of both because you do want to at least maintain your muscles. Okay, and of course, having endurance is really important too because you don't want to be walking up a hill and just get out of breath immediately. You want that endurance for many different reasons: cardiovascular health, longevity, etc.

high intensity interval training workout for seven minutes you'll get the same benefits as an hour of walking on the treadmill well the question is what benefits are you looking at because the benefits from either one are different i mean this type of exercise

Sometimes you hear the concept that if you do a high-intensity interval training workout for seven minutes, you'll get the same benefits as an hour of walking on the treadmill. Well, the question is, what benefits are you looking at? Because the benefits from either one are different. I mean, this type of exercise will lower cortisol. This will increase cortisol, at least temporarily.

you to burn fat 24 to 48 hours later when you're sleeping so really when you're comparing these workouts it's not really fair to say which one is better or worse so you really need to just understand the differences between both of them so you

This system right here, because it's using oxygen, will oxidize more fat during the workout. This system right here burns mainly sugar and glucose in the muscle, but the hormone activation will cause you to burn fat 24 to 48 hours later when you're sleeping. So really, when you're comparing these workouts, it's not really fair to say which one is better or worse.

wrote multiple books but he really talked about intensity training and i want to share a couple principles that i really think are valid and you can use these principles in many different ways mike was all about maximum benefit and

So you really need to just understand the differences between both of them so you can actually use the information and tailor-make your workout to your goal. But let's first talk about anaerobic-type exercise. There is some great information by Mike Mentzer, who basically was the first person to win Mr. Universe with a perfect score. He wrote multiple books, but he really talked about intensity training, and I want to share a couple of principles that I really think are valid, and you can use these principles in many different ways.

maximum effort to create complete muscle fatigue to the point where you cannot do even one more rep okay so that's what i mean by high intensity so you're creating enough stimulus to the muscle where you're doing at least six

Mike was all about maximum benefit and minimum time, and he talks about this variable intensity, which is a very important variable, especially if you're trying to grow muscle or even maintain muscle. The more intense you exercise—and let me just clarify that I'm talking about using maximum effort to create complete muscle fatigue to the point where you cannot do even one more rep.

to create a repair action in the recovery phase which will then make you stronger but here's the interesting thing about that if you're going to create that much intensity and that much stimulus the recovery is going to be very long

Okay, so that's what I mean by high intensity. You're creating enough stimulus to the muscle where you're doing at least six reps, okay, six to nine reps, but you can't go more than six to nine reps no matter what. You are at your maximum. Your body won't let you go any further, and that is going to create enough stimulus and enough damage to the muscle to create a repair action in the recovery phase, which will then make you stronger.

complete muscle fatigue well of course you have other factors too uh an average person is not going to jump right into that type of workout and also if you're older like me 57 you're not going to jump into that

But here's the interesting thing about that: if you're going to create that much intensity and that much stimulus, the recovery is going to be very long, and I'm talking about 7 to 14 days. Okay, so let's say you work out right and you recover within, I don't know, a day or two. All that means is that your intensity was not at 100 percent and you didn't create complete muscle fatigue.

trying to do is create enough intensity up to your ability to tolerate that intensity so then the hormones the body chemicals the enzymes can come in there and repair and build a stronger body but the key is letting your body recover to

Well, of course, you have other factors too. An average person is not going to jump right into that type of workout, and also if you're older like me, 57, you're not going to jump into that either, especially if you have joint arthritis or some type of disc problem. In fact, you have to be kind of healthy to do it at this degree.

point where your body is like ready yes i am ready to work out i mean there's so many times that i worked out where let's say even the second or third day i'm like i'm not ready yet i'm just not

However, the concept of this is important. You can take a variation of this. What we're trying to do is create enough intensity up to your ability to tolerate that intensity so then the hormones, the body chemicals, the enzymes can come in there and repair and build a stronger body. But the key is letting your body recover to the point where you're fully recovered.

variables increasing your intensity over time and then increasing the recovery and then you'll find as you get more fit and the muscles respond your recovery time will be a little bit less but it's okay to wait seven to even 14 days

Now, how do you know if you fully recovered? It is a bit of an arbitrary thing because it's subjective. It's how you feel. Did the soreness go away? Are you at the point where your body is like, "Ready, yes, I am ready to work out"? I mean, there's so many times that I worked out where, let's say even the second or third day, I'm like, "I'm not ready yet. I'm just not feeling it. I'm feeling tired. I'm feeling sore. I'm just going to wait."

going to get as much strength or muscle mass or speed because the trigger for all of this is the intensity so it's really all about intensity however you'll get some benefits but you're going to spend a lot more time in the gym with duration

So this is very important: waiting till you have a full recovery before you do the next cycle of exercise. And then you're playing with these two variables: increasing your intensity over time and then increasing the recovery. Then you'll find as you get more fit and the muscles respond, your recovery time will be a little bit less, but it's okay to wait seven to even 14 days to fully recover after a really hardcore workout.

that they need to do the complete muscle fatigue pushing to failure is the single most important factor in getting to your goals so if you really build up to this level you're only going to be working out like once or twice a

Now let's compare that to a moderate amount of intensity. Okay, first of all, you're not going to get sore. You're not going to get as much stimulation to the muscle. You're not going to get as much strength or muscle mass or speed because the trigger for all of this is the intensity. So it's really all about intensity.

intensity type activities walking hiking yoga i do pilates and now i'm doing gyrotonics which is a completely different exercise where you're working range of motion type stretching type things which you're not really getting tired in an exercise but i'm doing it for more of a

However, you'll get some benefits, but you're going to spend a lot more time in the gym with duration because your intensity is not high. And how many people do you see at the gym using these moderate weights or these exercise equipment that they're doing, I don't know, seven sets, eight sets, ten sets, thinking that that is the thing that they need to do?

intensity so your recovery is much shorter the frequency of working out is going to be more with the end result of having more cardiovascular endurance as well as muscle enduring so you can go longer now there are so many other

The complete muscle fatigue pushing to failure is the single most important factor in getting to your goals. So if you really build up to this level, you're only going to be working out like once or twice a week. Now I'm talking about the anaerobic workout. This workout I would recommend to do, you kn—

up a hill and you're you're going as hard as you can to muscle failure that would be something that would stimulate muscle growth to a certain degree you're going to get sore the next day and it's going to take time to recover it might not

take a week of recovery but maybe it takes two or three days to recover and then you start the cycle over again same thing with spin bike let's say you go as hard as you can until like you hit

a wall you cannot go any further right so let's take another example high intensity interval training like sprinting right can you do an all-out sprint for five minutes no maybe you could do it for 30 seconds if you can do it for longer that just means

your intensity is a little bit lower so this is all about adjusting the intensity to your body at first to see what you can tolerate to be able to fit into wherever you are on this scale right here

but anyway i wanted to give you some background principles of exercise so you can think with the information and then apply the right exercise to where you are at with your recovery and what you want to achieve now the next most important video to

watch would be on this recovery capacity there are things you can do to increase your recovery and that is the next video you should check out i put it up right here