Dr. Andy Galpin

That person probably doesn't want to spend 20 hours a week in their fitness. And so you want to choose things. This is not typically isolation work. So I wouldn't spend 20 minutes doing bicep specific exercises for that particular person. You got to get a lot of muscles worked and you got to burn a lot of calories.

That person probably doesn't want to spend 20 hours a week in their fitness. And so you want to choose things. This is not typically isolation work. So I wouldn't spend 20 minutes doing bicep specific exercises for that particular person. You got to get a lot of muscles worked and you got to burn a lot of calories.

So this could be a combination of some type of strength training program and some type of cardiovascular program or anything in between. The reality of it though is, I'll reiterate one more time, and because I've done this many, many times personally, this is consistent across the literature. Those two goals can be achieved with no or minimal cardiovascular training.

So this could be a combination of some type of strength training program and some type of cardiovascular program or anything in between. The reality of it though is, I'll reiterate one more time, and because I've done this many, many times personally, this is consistent across the literature. Those two goals can be achieved with no or minimal cardiovascular training.

These can be achieved with very minimal strength training. These can be achieved with body weight training, with any other combination of those things. You have tons of options there. So if that is truly your goal, pick something that's going to give you a little bit of both sides of that equation. Stay safe. Don't get hurt. You still got to work.

These can be achieved with very minimal strength training. These can be achieved with body weight training, with any other combination of those things. You have tons of options there. So if that is truly your goal, pick something that's going to give you a little bit of both sides of that equation. Stay safe. Don't get hurt. You still got to work.

And because this is our third one, there's got to be consistent effort there. So be consistent. Keep doing it. Try to be high productivity with that. And then you got to try. I need a six to seven out of 10 on an effort scale. We'd love to see a little bit more, but I'll live with six. Below six, we may not be having enough actual stimuli to grow muscle or lose weight.

And because this is our third one, there's got to be consistent effort there. So be consistent. Keep doing it. Try to be high productivity with that. And then you got to try. I need a six to seven out of 10 on an effort scale. We'd love to see a little bit more, but I'll live with six. Below six, we may not be having enough actual stimuli to grow muscle or lose weight.

But you give me those three things and most people are going to have a tremendous amount of success.

But you give me those three things and most people are going to have a tremendous amount of success.

Yeah. You know, honestly, I have a hard time when I get questions like that because I want, at home as a listener, when I hear people on podcasts, I'm like, would you just give me like one question? So I'm sensitive to that. But the reality of it is, that's not the most honest answer. It's not the answer scientifically.

Yeah. You know, honestly, I have a hard time when I get questions like that because I want, at home as a listener, when I hear people on podcasts, I'm like, would you just give me like one question? So I'm sensitive to that. But the reality of it is, that's not the most honest answer. It's not the answer scientifically.

And me coaching people now, the people that I personally train, the non-athletes, it's not real. That's not really how I would approach them. So I tried to do my best to give an honest answer. And I know that's not always... as tangible, but it is the honest reality. Yeah.

And me coaching people now, the people that I personally train, the non-athletes, it's not real. That's not really how I would approach them. So I tried to do my best to give an honest answer. And I know that's not always... as tangible, but it is the honest reality. Yeah.

There's a handful of ways. We will always start at the top. Okay, what's our biggest constraint? And that sounds a little bit backwards, but we call these things performance anchors. So you want a goal, right? And I use the soccer example here, football, maybe if you're listening, you want to kick, you want a goal. And there's something in that way. There's a defender, there's a goalie there.

There's a handful of ways. We will always start at the top. Okay, what's our biggest constraint? And that sounds a little bit backwards, but we call these things performance anchors. So you want a goal, right? And I use the soccer example here, football, maybe if you're listening, you want to kick, you want a goal. And there's something in that way. There's a defender, there's a goalie there.

What's your goalie? And I'm saying that to say, is it finances? Is it time? Is it injury? Is it you've never been to the gym before and you're nervous? Because once I know that, the entire path I'm taking is going to be different based on that very first filter. You want to gain more muscle. You want to fill in all those blanks. Okay, why haven't you done that before?

What's your goalie? And I'm saying that to say, is it finances? Is it time? Is it injury? Is it you've never been to the gym before and you're nervous? Because once I know that, the entire path I'm taking is going to be different based on that very first filter. You want to gain more muscle. You want to fill in all those blanks. Okay, why haven't you done that before?

Have you tried in the past and failed? Have you never tried? That's the biggest lever we have to work on. If it is a finance issue, I can't afford gym membership. Okay, got it. Now I'm going to take you on a totally different route. If it is unlimited finance, like, okay, now we're doing next level stuff. If it's somewhere in the middle, we have different answers.

Have you tried in the past and failed? Have you never tried? That's the biggest lever we have to work on. If it is a finance issue, I can't afford gym membership. Okay, got it. Now I'm going to take you on a totally different route. If it is unlimited finance, like, okay, now we're doing next level stuff. If it's somewhere in the middle, we have different answers.