working out but not seeing results? 4 reasons why. 2 of 2

Share. Okay, so last time we talked about how it's difficult to get in shape because people get frustrated because they don't get results. And part of the reasons they don't get results is because in a indirect or hopefully not direct way, they're kind of lied to. They want to get all these different benefits that these advertisers are saying. And these advertisings aren't geared toward holistic approach. They don't talk about everything that's included. They say you can get these crazy results in a short amount of time doing simple exercises. And that's just not true. We talked about how, if I can go back here, we talked about how. These all workouts, or just general workouts, non exhaustive lists, all produce a different effect on the body. You can't classify them as the same thing. So you can't just say, oh, I moved around and I feel good. Right? Because if you moved around and did these different workouts, each workout gives you a different benefit. Is it that benefit you're looking for? Sometimes? Usually no. Is it appropriate for your body where you are? Generally no. So you have to really think about what is it I need. And so I talked about a little bit last time, you have an overarching philosophy of what you need to look for. Then you also have different rules that are applied. Okay, so we have, Sorry, there's a philosophy move the other way. We have holistic. Now it's a big buzzword and he talks about it. But holistic has its roots from a long time ago. Maybe they didn't call it holistic. They called it, you know, the body working together. And that can be seen with Andrew Taylor still, who's a father of osteopathy with which what I do is based off of, is based on osteopathy. I do manual osteopathic therapy and osteopathic type training and corrective exercises. And it talks about structure dictates function. Whoops. And then function also dictates structure. That means that the position of my body, the structure is, dictates how well I do different activities. And then on top of that, how well I function internally also will dictate the position of my body. So you always start the structure first, make sure you build properly because the function works properly. But you also have to remember that if something's not working internally in my stomach or whatever, that it might affect parts of my body. Tensegrity is a term that we use, or biotensegrity is the term that we use in my field. But tensegrity came from a guy named Buckmeister Fuller. So he's an architect and he, you know, he developed this way of building structures where the size could be unlimited. It was all interconnected, interdependent. The pressure flowed. Is very, very efficient way of building things. You can see it in the Golden Gate Bridge. That's based off tensegrity. So think about the road, the Golden Gate Bridge, and how the cables are going down. It all works together. If I have one part of that bridge off a cable pulling up the road, tilted here, it throws off the whole structure. What's the same thing for your body, which is called biotensegrity. That philosophy must be applied when you work out. If you don't have that in mind, then you're just, you're. You're going to allopathic route. I'm gonna do this one little thing right here and this is gonna work. Well, it's not this thing, it's the whole thing. If you want a picture, there's a good picture. So you wanna, you wanna see. Basically this is not all the connections, but you can kind of see through the body. All these different lines are connecting to different parts. Different parts of the body, right? And so when I move one part of, let's say over here in my head, well, that affects this green line all the way down my pubic bone. And what you don't see, it affects all the way down to my foot and leg down there. So if I have an imbalance, if I'm training something, all that needs to be understood. And so when you divide a strength program or fitness program in a better way, that needs to take consideration. Now within this structure, you also have a lot of rules. Now you don't have to memorize these rules. You don't have to get overwhelmed by these rules. But there's a lot of really smart people that have studied the body since 400 years ago till now that have come up with rules that go, oh, this is how the body works and functions and moves. Until somebody disproves these rules, then we basically have to take them as fact again. People talk about getting strong with their muscles all the time. And they think about this as this piece of meat that they need to move to produce an effect and get stronger. Well, muscles don't sit there by themselves. And this is proven by Hill's muscle model. So a muscle, as people call it, has three components. It's called a series, which is your tendons and joints. The contractile part, that's the muscle fiber. Most people talk about. And the parallel is the fascia. The fascia is that connecting link. This, that connects the whole rest of the body. So if I want to work a muscle, I need to take consideration the tendons and joints that are attached to it. I need to consideration all the contractile elements that are involved, and I'll talk about that in a minute. I have to take consideration all the different lines of tension that those muscles or muscles are connected to. So to the. To the contractile part, you have five ranges of motion that you can work your. I don't know if I'm being recorded, but I'm going to do it anyway. So if I'm flexing my arm like that, you can say, that's full range of motion. That's 1, that's internal range of motion, that's 2. That's external radiation of motion, that's 3. I have middle range, that's 4, and 5 is extreme. So if I were to push my hand out of my arm like I do for some instruction, the Aldous, I'm moving as far apart of the muscle fibers I can. That's a fifth range of motion. So you have to choose which range of motion you need to work with the best. If your tendons and ligaments are too flaccid, you work on the internal range of motion. If it's too tight and you need more flow, you work external rotation. If you need to build just basic muscle to start, you generally work total range of motion first before you become more specific, and then you can to jump, you can change your workout in many different ways, and that's called periodization. I don't know if I spelled that right, but it's periodization. And periodization is the combination of exercises, sets, reps, load, tempo. That's pace and rest. Load is weight. If you change one of these things, the whole exercise changes. If I'm working my bicep with no weight for full range of motion, and then I grab 10 pounds and I do this, I say muscle as a totally different. There's a totally different workout to produce a totally different effect on the body. And so, of course, that is a me factor into it. Well, how do you start? You start with a rule that Bergmark, he's an American scientist, figured out called pit and dam. To break it down in layman's terms, pit is your deep muscles, dam is your big muscles. Pits, your spinal muscles, your deep hip muscles, your deep shoulder muscles. Dam is your chest, biceps, triceps, quads, stuff like that. You want to train these Pit muscles first if you want to be linear, because the pit muscles dictate how well you move. So if you're going to go do a big high intensity workout, these pit muscles aren't firing properly. When I go do the move, the workout, my body will do it because I told it to do it, but it's going to do it how it thinks it should do it now, how, not how you want to do it, right? And so once you teach all these small muscles to do their job, then you teach the big muscles also to do the job. And then you teach them how to work together and they teach them in full range of motion. That's a basic linear progression. Teach small muscles what to do, big muscles what to do. Incorporate the small, big muscles, work the seven basic movements and then you can do whatever you want. And you're good as long as you keep stretching and normalizing your body. Now how do you know you're not hurting your body when you're working out? There's some rules to tell you how you're hurting your body. So there's a Pascal's law, which is a. It's a pressure. So if I have like a good example is if I have a soccer ball and it's filled up, I pump it up, right? That pressure inside the soccer ball, this force is evenly distributed around the entire soccer ball. If I push or kick on one side of the soccer ball, the pressure that I push into the soccer ball is distributed evenly everywhere. So when I'm working out my abs, if I have a weak lower ab or I have a weak spine and I'm doing abs and I don't understand what I'm doing, I can put pressure badly into those two spots respectively. If I put too much pressure into my belly button, too weak, I can get a umbilical hernia. If I put too much pressure down toward my spine, that can help reduce, not help. That will eventually produce some sort of herniation because I'm pushing pressure there. So you have to understand that pressure part, the Delpech law of pressure. That just simply means that's osteoarthritis. So in the tensegrity approach, in the way you want to change it, balance your body, nothing should ever touch. If you have a perfect body, nothing's ever rubbing against each other, right? It's always a movement and the force is transmitted here, then goes here and it moves here and transfer there. If it stops in a certain pressure area and gets pressure, it's like if you rub your hands together, right? So I lift weights a lot, and I have calluses all through my fingers. It's because I'm constantly grabbing a bar and that rubbing of the bar produce calluses on my thing. That's delta a lot of pressure. But that can happen internally, too, right? So if I. If my hips are too tight, right. All those muscles that we do in the class for stretching, and it's taking my hip bone and pulling it into my acetabulum. Well, now it's touching. Now when I just walk, I'm rubbing the head of the femur in the acetabulum. That produces anarchic production of the cartilage and bone, which means now it's not smooth. It's like running over a bumpy road. But the body doesn't want to do that. That produces inflammation and pain. So if you have some of that going on, don't just keep working out. Do something to release that pressure, strengthen it in that position, and then you can move on to your workouts. Charentin's law is a. You don't really need to know that, but it's good to understand that when I flex something immediately, the back muscle is relaxed. It's not super important to. I just want to list it. The stretch reflex is more important. The stretch reflex has to go with people stretching before workouts. So it's been popularized since back in the 50s. Because when I stretch a muscle again, I'll take my biceps. Can you see it? If I stretch, let's say my bicep, and it goes here, it's too tight, but I stretch it. And I'm stretching. I'm holding 30 seconds. Holding 30 seconds. And it goes a little bit further. That's because in that low area, my Golgi tendon muscle, spindles, little proprioceptors, they felt that tension when I was here. And I go, oh, my God, I'm going to tear and break. Turn it off. And so they turn them off, and I can go a little further. So these guys in the 50s says, oh, look, they have better range of motion when they stretch before. And that's totally true. But go back to the part where I said they turned off. So I turned off these little awareness modules, right? And then I want to use these little things. The body goes. I'm not doing that. I'm turned off. Because it takes a while to turn back on. So you don't want to stretch statically before a workout. You absolutely want to warm up. You want to move your body, get your heart rate going, take the blood input in different areas. For those who've done my classes, you understand how we articulate and move the blood in the body. So basically turn it on. It's like the older cars, I'm not calling you old, but like the older cars where you had to let your car run for a while because it was pure oil, Right. So it was all gunky. But as the heat from the car progressed and raised up, it made that oil in the car become less viscous, less sludgy and more liquid, more like water. And now that oil can flow through the car. It was the same thing for our body. Well, I'm sitting down right now and so my blood is more sludgy. It's probably sitting in my legs more because I've been sitting around too long. If I want to work out, I get up and I'm going to go ride a bike a little bit. I'm going to do some jump rope, I'm going to jump in place. I can go for a walk around the block just to get myself warm. And then depending on what I'm doing, I'm going to take that blood and, and move certain parts of my body. I want to work in the surrounding areas so that when I do my workout, my body goes. Got it. I know what to do. Golgi tendon just talked about stretch reflex. And then also a big one is a delayed onset muscle soreness. Doms. So a lot of people think that being sore is bad and being injured and hurt definitely is bad. Being sore is not bad. When I work a muscle where there's strengthening or some active stretching or some passive stretching, I'm pushing my tissue past what it can do and I damage it a little bit. But when I damage it a little bit, I damage it with the thought of making it better because I damaged it with a good stimulus. So my bicep shouldn't only go, or my elbow, I should say, shouldn't only be able to extend here, it should be extended to here. So I do this stretching to allow my elbow to extend a little bit more. The body understands that he did activity because he wanted his elbow to extend a little bit further. And that's a good thing. Now I'm going to remember that here so that next time when he just uses his elbow for whatever, he can go further. So the more I can educate my body with good stretches and exercises, the more it learns. But then also the more to get back to dom's, the more it gets sore. That gets sore, right? But it's A good and a sore thing because I've torn away, you could say the bad tissue to bad education. And I brought it back together and reformed it through good hydration and nutrition and rest to build in a good way to undo that. Oh, that's it. So I hope that was informative to you. I just want you again, you're not, like I said in the last presentation, you're not a health and fitness professional, not your job. But what I want you to understand is that to just be taken in by short term goals or from short term advertising or short term thoughts in your head of what you want and to not know that this is going on is dangerous. To not know these things can happen to you is dangerous because you can produce an injury in your body and imbalance in your body by working out. We have a little funny saying in my little field is that sometimes in terms of injury and pain, it's better if the person hasn't worked out at all if they're a couch potato. I'm not saying being a couch potato, but if I just sit around and I become injured when I go to retrain myself, I don't have a bunch of bad education. And also if I injure myself and I don't work out, I don't increase the load of my body which makes my injury worse. So get out there, work out, definitely move your body. But if you have a specific goal, try and find some way to get a proper program. Obviously I use all these rules and philosophies in my program, so feel free to reach out and ask questions and we'll try and help you as best you can. So thanks for showing up, appreciate it.