Habits and Hustle
Episode 398: Liron Kayvan: What Fitness Trends Aren’t Telling You About Getting in Shape
Fri, 15 Nov 2024
Are viral fitness trends actually helping you get fitter, or are they just a distraction from what really works? In this Fitness Friday episode, I am joined again by my friend, Liron, to dig into the latest social media workout crazes and why so many people overlook the basics that truly get results. We’re covering everything from how to avoid common plateaus to the actual workouts that build lasting strength and why heavy weights and structured cardio can’t be ignored. Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss: Are Viral Fitness Hacks Worth Your Time? We Fall for Crazy Fitness Trends The Only Fitness Advice You’ll Ever Need Is Food Obsession Hurting Your Fitness Goals? Why You Can’t Out-Exercise a Bad Diet Thank you to our sponsors: Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohenand use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Find more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnessla
Chapter 1: What viral fitness trends are being discussed?
Hi guys, it's Tony Robbins. You're listening to Habits & Hustle. Crush it!
Hey friends, you're listening to Fitness Friday on the Habits & Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Before we dive into today's episode, I first want to thank our sponsor, Therasage. Their TriLight panel has become my favorite biohacking thing for healing my body.
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Again, head over to therasage, T-H-E-R-A-S-A-G-E.com and use code BEBOLD for 15% off any of their products. Hello. We're here again with Fitness Friday with my friend, Liron. He does a lot of these things with me because I just like yapping and yapping with you.
We're two yappers.
We're two yappers. You're a yapper and I'm a yapper. And I want to say this because I always forget. Guys, please do me a solid. If you guys can like this podcast, subscribe if you haven't subscribed, leave a review, leave some comments. It really helps the podcast. And I would really appreciate it. I always, always forget to say something. And share it. Please share the podcast.
If there's something that you heard that is interesting that you think can be helpful to someone else, please share it.
Or you want to talk shit about your friend.
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Chapter 2: Are these fitness trends effective?
Instead, they literally will go and like, will like go on a swing set and like just, you know, basically with your stomach and like up and down.
There's always a swing set in this.
There's always a trampoline, a swing. And by the way, I'm a victim of this too. I have my trampolines and there's a place for all of it.
You're talking about like trendiness and stuff.
Yeah, I'm talking about trends. Like they'll see something on TikTok or they'll see something on Instagram that looks like the new workout of the month or the day, and then they'll go and do it versus doing what's actually the most effective, which is weights, let's say. And I also think running, if they're going to do a cardio workout, I think running is really effective.
I also think inclined walking with a vest, like a weighted vest or with hand weights, the most effective to And besides those two things for cardio, obviously I love walking. Walking is like an incline walk. You know, those are to me the most effective and the most easy to do. But people are like, will do anything but the things that work.
Rucking. You know what a rucking is?
Of course. Rucking is wearing a weighted vest.
Or your baby like I do.
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Chapter 3: What foundational workouts should you focus on?
Yeah.
So that's what I find really funny. So let's talk about these viral fitness trends. So the one that's really popular right now is this 12% incline with 3%. You're going 12% on an incline at a 3.0 speed.
Very specific.
For 30 minutes. Okay. Because some girl on TikTok.
Bodybuilders have been doing that since the 60s.
A hundred percent. But some chick on TikTok did it. And now it's called the 12-3-3 workout.
It's got a name.
Yeah. And everybody's doing it. It's like the thing to do.
Fantastic.
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Chapter 4: Why is heavy weightlifting important for all ages?
In the long term, you should be seeing at least some gradual increase.
But a lot of times, like for me, walking is my gateway drug to doing a more intense exercise.
So you use it as a warm-up?
I use it more than just a warm-up. So like I'm much more of a cardio junkie than I am of a weight junkie. So for me to actually get the pump and the energy to actually do weightlifting, I have to do my cardio first because then it's like the gateway. Like I'm sweaty already. I'm already like in the workout mode. How long do you do it for? Well, let me tell you, I'm already in the workout mode.
So then for me to go into like to weight is much more of an easy place to go versus me having to like just go right into like a heavy weighted extra like heavy weights because I will procrastinate and I will think of everything that I have to do besides that. But just starting to walk is so much easier than thinking to yourself, oh yeah, I got to go do like really heavy squats.
So if I just do some cardio, it could be like 20 minutes. It like really, really helps me go into the next thing. So did I answer your question?
You said how long do you do it for? It sounds like it's kind of ritualistic for you. It's a ritual. It's now associative. It's now like, okay, your body is basically getting the message. Okay, now we're working out.
It's a habit.
Leave all your other stresses and concerns at the door. It's workout time.
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Chapter 5: How to avoid plateaus in your fitness routine?
So for me, my cardio and a lot of people's cardio is more for their brain health and their mental health than it is for their physical health. And like I said, it's a gateway drug for me to actually now feel energized and feel like I can like conquer the world to go and like crush those weights, which is really what I know what we should be doing as we age.
Because as you get into middle age, that to me is fundamental. You need to do heavy weights. So no matter what the fitness trend is, no matter what your friend Molly is telling you to do, you must, must, must do heavy weights.
A lot of that I think is also social conditioning. I think it's that we think of weightlifting as a young man's game. So elderly shouldn't be doing it, which is the complete opposite of the truth. And women shouldn't be doing it.
And I think even though logically, I think we're starting to understand that that's not true, that women should be lifting weights, that older people should be lifting weights. There's so much social conditioning that I think women feel like it's not feminine. So they do the feminine thing. And those things are in our society, these silly, yeah, these silly, not to say they're silly.
I actually, again, I have a whole podcast on this, but like you should be doing fun, dynamic, novel things because your body loves that. It's play. What you're doing is you're playing and you're mixing workout with play.
I think not only are you mixing workout with play, you're also, it's great for your brain to be doing things that you wouldn't be doing regularly. It's good for your mental conditioning. So to me, that's why any movement is good movement. I don't care how kooky or wacky it is, but this is the caveat I was trying to say earlier.
But if you're trying to change your body composition and if you're trying to build lean muscle mass, you must do weights. You're not going to get that by jumping on a trampoline and doing wackadoo exercise classes that are basically you moving in weird ways or just doing whatever's trendy. It does come down to old school, foundational, fundamental shit that actually moves the needle.
I don't care what anybody says. If you want to have fun and you just want to move your body because it's great for your overall well-being, marvelous. If you want to change your body composition and you want to actually change how your genes fit, there's nothing that beats heavyweight and cardio for me anyway.
Do you have an RX? Do you have a prescription to people?
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Chapter 6: What is the role of cardio in mental health?
My brain is so wired to like think about food. Like when I'm eating breakfast, I swear I'm like, I can't wait for lunch. What can I have for lunch today? And then while I'm having lunch, I'm like, oh my God, like for dinner, if I have this, then I can have that. Maybe tomorrow I can eat this.
Like it's a bad thing and a good thing because for someone like me who's so preoccupied with like fitness and all that stuff, like it's a real brain. It's like a mind fuck, right? Because I know all the stuff I want to eat. I really have to be careful.
So do you want to hear my theory on this?
Yes, but I wanted to say one more thing. So that's where discipline is really required. And I can't rely on willpower in that way because willpower will only last me so long. And then I just like collapse and I'll eat. And I kid you not, I'll eat like nine pizzas.
So do you want to hear my theory on this?
Yes.
And I've done this on the podcast too, but... My theory is that we're all like that. And that's not an individual. I think people often personalize eating problems. They think it's a personal issue. And I think to some extent, almost all of Western, particularly American society has the same problem you have.
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Chapter 7: How can we change perceptions about weightlifting?
And so they feel like they're obsessed with food and they're always craving things and they're going to have to fight their desires. But my theory on it, and it's been tested, this isn't just me pulling it out of the sky, is that you're not obsessed with food.
you're not and i'm not talking about you specifically people aren't so so much that they're obsessed with food they have an unhealthy obsession it's that their body is asking for nutrients and so the cravings are actually adaptive and they're telling you i want something and the less you give it into it the longer that goes and the more sort of extreme so that's where binging comes from binging comes from this suppression this artificial suppression from the head down
telling the body, no, no, no, no, no, we're not having this thing X, Y, Z. And then eventually the body, because it has to, rebels and forces the brain, the person to binge because it's been suppressed for so long. So it actually makes sense. The body is saying, I don't know when I'm going to be able to have these nutrients in this pizza. You said nine pizzas, right?
I don't know when you're going to let me have pizza, so I'm going to stuff away nine of them. So you get this extreme swing to swing and the way to combat that, the actual solution to that problem is to find the middle ground where you actually just eat what you want and you start to eat intuitively. And I think the biggest specific nutrient that people are missing is saturated fat.
So the things we seem to love are the things that we're told we don't like. So we're told we're not supposed to eat. So we're told no salt, right? Maybe that was more when we were younger. Yeah.
Not anymore.
But people used to say no sugar and no saturated fat. Those are the three things that people need to eat more of. They need salt. That's why I have people supplement with salt in my gym. They need sugar. That's why I tell people to eat fruit. I'm sorry, I'm flipping everyone off. This is to the people who say don't eat fat and sugar and salt. And then the last thing is saturated fat.
What's saturated fat? Meat, eggs. If you are plant-based, then you can get it from coconut and even cocoa butter. But those rich fats that we fucking love, cheese, yeah, eggs, butter, meat.
Okay, I'm going to interrupt you. Okay, only because I agree with you 100%. I think that, I know you're really worried, but I'm going to throw a monkey wrench into your thing, right? I love monkey wrenches. I think intuitive eating is a really great way to be. I'm much more of a realist and I'm a very practical gal.
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