Strength Changes Everything By cover art

Strength Changes Everything

By: The Exercise Coach
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  • Summary

  • Let Exercise Coach co-founder Brian Cygan and franchisee Amy Hudson help you navigate your health and fitness with research-backed, easy-to-understand information to transform your body. See why just two 20-minute workouts a week is all it takes to rebuild your strength and keep you pain-free!
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Episodes
  • Why Muscle Quality Matters More Than Movement Quantity

    Why Muscle Quality Matters More Than Movement Quantity
    May 8 2024
    Join us for this replay from the archives and learn more about quality over quantity! Learn about why systemic inflammation is known as the silent killer, why inflammation creates a vicious cycle that very few people escape as they get older, and how you can be one of the few who do. Brian Cygan and Amy Hudson reveal why muscle quality matters more than movement quantity and how strength training for 20 minutes at a time will transform your life, no matter how old you are. Muscle quality matters more than movement quantity. Standard workouts and guidelines in fitness are responsible for more than 85% of people getting frustrated and staying on the sidelines.The Exercise Coach is maniacal about getting people off the sidelines and getting them results in a fraction of the time.Science shows that the ideal form of exercise is strength training, which is safe, efficient, and focused on whole body results.James Timmins, a researcher from the UK, has made the point that no long-term study demonstrates that an inactive individual will become healthier simply by becoming more active. On the contrary, brief, whole effort exercise has been shown to improve outcomes.Whole effort exercise is work that completely fatigues a muscle group in anywhere from 40 to 120 seconds of work instead of hours. Research supports the finding that time and distance are irrelevant exercise metrics.Enhanced muscle tissue and the process that brings about this adaptation is really the key to driving positive fitness and wellness outcomes, not the time you devote to activity.It’s not about spending more time exercising, it’s about applying the guide of work that generates the adaptation, which can be done in a very short period of time. It takes about 20 minutes to get a total body effect.For people who want to lose weight, strength training is still the best bet. A study showed that a simple high intensity protocol amounting to 15 minutes of work each week substantially improved insulin sensitivity. This sensitivity is central to controlling weight.Insulin is a hormone that primarily tells cells in the body to store energy as body fat. The higher the levels of insulin in your body the stronger the signal is to store body fat.Starting at the age of 30 as we begin to experience age-related muscle loss, our muscles become more resistant to insulin. As this cycle worsens with age, the problem only becomes exacerbated and measuring insulin sensitivity is a key indicator for health.Making your muscles more sensitive to insulin is the most important thing you can do to put your body in the hormonal state necessary to lose body fat. Exercise that develops your muscle tissue is the most effective way to do that.Focus on muscle strength and muscle health for hormonal results, instead of the traditional cardio regime.The other issue the majority of people deal with is inflammation, also known as the secret killer. Inflammation is seen as the root of a number of other ailments. Muscle quality has also been shown to positively impact systemic inflammation.Systemic inflammation is more than what happens when you sprain your ankle. Local inflammation is what happens when you get hurt, systemic inflammation is something that you can’t see and exists in every cell in your body. Links: exercisecoach.com Extremely short duration high intensity interval training substantially improves insulin action in young healthy males - https://bmcendocrdisord.biomedcentral.com/articles/10.1186/1472-6823-9-3 Strength training improves muscle quality and insulin sensitivity in Hispanic older adults with type 2 diabetes - https://www.medsci.org/v04p0019.htm This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    24 mins
  • The Biggest Reasons People Can’t Stick To The Traditional Exercise Program

    The Biggest Reasons People Can’t Stick To The Traditional Exercise Program
    May 1 2024
    Join us for this replay from the archives and learn more about starting and sticking with the right exercise program! Brian and Amy dig into the top five reasons why people can’t begin or stick with the average fitness program and why those barriers don’t exist over at the Exercise Coach. Learn what’s holding you back from making strength training a regular part of your life and why the Exercise Coach paradigm may be right for you no matter how old you are or what fitness level you bring to the table. Nearly 85% of the population is not engaging in meaning and regular exercise. Conventional exercise guidelines have failed for most people.Some of the main obstacles preventing people from doing what they need to do are having the time and being concerned with safety.Many people live with some sort of pain so they want to avoid exercise that they believe will exacerbate their condition, this is especially true for people over the age of 40.Roughly 1 in 2 adults are afflicted by a musculoskeletal condition and when it comes to conventional fitness it may not be a good option for those people. The Exercise Coach approach takes this into account and tailors the exercise to the person’s unique situation.Meeting people where they are is the core of the Exercise Coach and without that first step, they may never make fitness a part of their life.The top 5 reasons that people don’t start or stick with exercising begin with not having enough time. 42% of people say they don’t have enough time, the next biggest reason is a lack of motivation.A lack of motivation is understandable when you consider why someone would want to pursue the traditional exercise path that hasn’t given them the results they want.The third biggest reason is that some people just don’t like exercise. For many clients of the Exercise Coach, this belief is often flipped on its head as people achieve results and transform their bodies.The fourth biggest reason is work getting in the way. Committing to multiple hours a week to a fitness program can be daunting, which is why the Exercise Coach approach is so revolutionary.The fifth most common reason for people avoiding exercise is that they “feel” too old. 41 is the average that most Americans feel too old to exercise. Some people even believe that they need to get in shape before working out.The irony of not feeling like you belong in an exercise facility is that the older you get the more important exercise and strength training becomes for your longevity.63% of people believe that their habit of not exercising enough will shorten their lifespan. People know they need to exercise and by not doing anything, they are adding to their stress and shame.Almost everyone can identify with one of those barriers, even if you enjoy exercise you can probably see people in your life that fall into those categories.Fitness hasn’t done much to remove those barriers over the past five decades but the Exercise Coach is working to make fitness available to everybody.The data and tracking that Exercise Coach provides to its clients is crucial to their success. Seeing progress is a huge component of maintaining motivation.Not seeing results fast enough can be very demotivating and this prevents people from sticking with an exercise program. This is why having a guide and coach to help you reach those results is so important.A bad experience exercising or an increase in pain can also be an obstacle that prevents people from staying with their program.You will be hard-pressed to find another business that cares more about your fitness results than Exercise Coach.Compare exercising to brushing your teeth. Exercising is a healthy long-term habit that changes your health trajectory for the better.Amy plays a client testimonial from Brenda and how the Exercise Coach completely changed her mindset around exercise and how the program overcame her obstacles.In terms of the fitness industry, the Exercise Coach is a very private and intimate program involving one-on-one coaching instead of the more common group activity that you would find in a gym. It’s mainly about coaching and understanding what each individual needs to achieve their fitness goals. Link: exercisecoach.com This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    33 mins
  • The Optimal Exercise Program For Maximal Results in Minimal Time

    The Optimal Exercise Program For Maximal Results in Minimal Time
    Apr 24 2024
    Join us for this replay from the archives and learn more about our optimal exercise program... Brian and Amy break down some of the most common misconceptions around exercise and reveal how Exercise Coach clients are getting maximal results from only a couple 20-minute workouts each week. Learn the three most important aspects of exercise and why you need to think about exercise completely differently if you want to achieve the health and fitness results you want. The manner in which we exercise really matters because what’s at stake is significant. Exercise is a strategy that people can use to improve their quality of life, so how you go about doing it matters.Many people avoid the gym because they are worried about getting hurt. This makes sticking with an exercise program especially challenging, which is where the Exercise Coach comes in.Effective personal strength training fundamentally changes what’s required to get the results people want from exercise. It changes every system of the body for the better.There are a lot of different ways to exercise, but at the Exercise Coach they’ve found that the evidence shows the superior method to be strength training.Exercise is a means to an end, not an end in itself. We need to think about what results we are trying to achieve and tailor the exercise to bring about those changes.You can exercise for health, fitness, or sports performance and they each have some overlap but are different ways to get the results you are trying to achieve.It’s important to understand what you are trying to do during a workout. Counting reps or total time moving aren’t very helpful. The real point of exercise is actually to stimulate the body’s natural ability to adapt to stress.When we exercise, there is an exercise effect that takes place which is often confused for the results of training. The results that we actually seek from exercise are adaptations produced by our bodies in response to the challenge of exercise.If we don’t exercise the way that’s appropriate for our goal, we may put in a lot of work and still not get the results that we want.The optimal exercise approach focuses on safety, effectiveness, and efficiency. This is the best way to compare the different approaches and figure out what’s appropriate for you.Exercise is nothing more than a stressor and only serves as a stimulus if it is sufficiently intense. We become stronger and fitter if the stressor is enough to force an adaptation.The stressor doesn’t produce the result, the body does when you give it the rest and nutrition it needs to accomplish that.The average amount of time it takes for your body to recover and become stronger is a couple of days which is why the Exercise Coach employs intense periods of exercise a couple of times a week.The frequency that we need to perform high intensity exercise is less when the intensity itself is higher.Muscle is the window to the rest of the body. Growing stronger makes the rest of your body more effective as well.The Exercise Coach approach is to get the maximal results in the shortest length of time. There is an inverse relationship between intensity and duration of exercise. The level of intensity required to create adaptations is high but doesn’t require much time.Studies have shown that a single set of exercises at the right level of intensity is more effective than multiple sets. Exercising intensely for 20 minutes is sufficient to achieve results.The conventional wisdom of needing to exercise more doesn’t bear out. Why not spend as little time as possible to get the best results you are looking for?Optimizing exercise allows you to enjoy more of the good things in life.Safety is essential for exercise. Many exercises can be fun but if the focus is on results, it’s better to avoid the risk.The biggest key to making exercise safe is being in control of the forces that are applied to the body. The key to reducing force in strength training is using slow controlled movements instead of explosive movements.There is research that shows high intensity strength training is safe even for people with elevated blood pressure or other cardiovascular issues, and it even has beneficial health effects.Strength Training at the Exercise Coach is a great way to engage in exercise and improve your health even if you have orthopedic or cardiovascular concerns.Amy describes the story of an Exercise Coach client that lost 62 lbs in six months and achieved excellent health improvements in all areas of their life.The Exercise Coach can help you no matter where your current fitness level is. The coaches are very good at meeting people where they are and tailoring the program to the person’s situation. Link: exercisecoach.com This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical ...
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    43 mins
Exercise & Fitness Hygiene & Healthy Living
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