6 Weeks to a Hollywood Body | Steve Zim | Talks at Google

Welcome to the Today's Author's Talk event. It's my pleasure to introduce you to Steve Zim. Steve Zim is NBC's national weekend today show on air fitness expert as well as the author of hotpoint Fitness. He is a Hollywood trainer whose clients include Ashley Judd, Jessica Abeel and Laila Ali. He has appeared on Extra, Access Hollywood, the 700 Club and VH1 and is frequently featured in major print media. He is the founder and owner of a Los Angeles gym called A tighter U. Since 1988, he has personally trained celebrities, professional baseball players and boxers and Olympic athletes. We'll have a, we're going to have a raffle for a one on one session with Steve at the very end after our Q and A session. So if you want to be part of this raffle, just grab one of this ticket, put your name in there and then give it to me and we'll have a raffle at the end. So you have to actually be here to get the raffles. And with that, please join me in welcoming Steve Zinn to Google.

Hi, thanks for having me. The way we train at my gym is very different than what you normally do at any regular training deal. What happens is in 1988, I was able to go and watch this doctor work and what he was able to show me was injuries in blood, in blood flow in the muscles. So for example, if you had an injury in your shoulder and he put you under the infrared back then, you would see X amount of blood flow through that muscle. A few months later, he would retest you by putting you through the same infrared and you'd see the blood flowing through there much better. And so when I asked him while I was watching all this, you know, I go to the gym all the time, I work out and I don't always feel it where you're supposed to feel it. Like, you know, when you do a shoulder press, this exercise right here, it's supposed to really get your shoulders. But I never really felt it there, felt it a little up here, felt it a little, my triceps, my back. But I really wasn't getting what I was looking for. So he goes, well, why don't we put it under the infrared? So we put it under the infrared and what we saw was the blood really wasn't flowing into the shoulder as well. So I said, you know, I have another exercise I've been playing around with called the W shoulder. I kind of created it where you put your elbows down here and you go out like this. Now what we did. We put that under the infrared, and bang, it turned bright red. So all of a sudden, he goes, wow, that's really interesting. The blood is flowing completely to the shoulder. So then I started showing him other exercises. We started testing those. Like, for example, you know, the exercise a lot of people do called a kickback, where you kick straight back like this? Well, you put that under the infrared, and what would happen is, if I did it, let's say the outside of my tricep would work real hard. If you did it, it might be the inside. And so what was happening was one part of the arm was developing while the other part wasn't. It all depended on our makeup. So in turn, what we did was we created another exercise called kickbacks with a twist. You kick back, and then you twist, twist back, come down, kick back, twist the other way. By doing that, we were able to isolate both sides of the tricep. Now, what was happening, you had to use a much lighter weight than what you were used to. So then I developed all these different exercises and put them all under this infrared testing so we could see where the blood was flowing. And we. I developed this whole program, which was much easier, much more scaled down than when you went to the gym. You do back exercises in the gym. You know, when you do the seated row, this one where you pull in is for your back. 90% of people are never using their back. Your arms get really, really tired, but your back doesn't develop. So what I was able to do, I did the same thing. We tested it. No good. Then we created one where you squeeze your shoulder blades first. Now you pull. And so what started happening was that the bodies were really changing really quickly. And so by isolating the muscles and muscle groups, it all started to flow real well. And so I started using that in my own training. And then when I moved out here, I went to school in Boston. Then I moved out here and found out this actually was a business to start training people. So I said, you know, I'll go get a degree and start training people. So I started doing that. And then what happened was one day I got this base. We started training a lot of athletes, and they started doing really, really well. And so the words started getting around. You know, this is a good program to go do because so and so is playing in the pros. He hit nine home runs last year. He hit 20 this year. We got to go. And that's how it all started. I also did figure skaters. We dealt with a lot of women. So this isn't just a men's program. And what happened was, back in 2000, a baseball player came and played for the Dodgers against the Dodgers. And Vince Gulley did this whole big thing on guests on the radio. And I was at the game, but I wasn't listening to the radio. At the end of the game, these two guys asked me, oh, who are you waiting for? Oh, this friend of mine, he plays for the Brewers. He goes, oh, who is it? And I said, oh, his name's Bobby Hughes. He was the catcher. He had just made it up that year. And he goes, oh, my God. Vince Culley did this whole thing on you with him. And I said, really? That's interesting. He goes, no, no, it's really interesting. So he gives me his card. He goes, I'm a PR guy. I'll call you next week. So I'm like, you know, in this town, everybody does something, and nobody ever comes through. A week later, he shows up. He goes, comes to my gym, sees what we do and what we create. He goes, oh, you got to write a book. So a month later, I got a book deal. So I was like, oh, wow. So the book went out, and it was all based on these principles of how to lift weights using much, much lighter weight, spending a lot less time in the gym, and really being able to isolate the muscles to get development right away. Because most people, when you go to the gym, if you don't see something in the first place, week and a half, two weeks, you're kind of done. You know, you're like, oh, yeah, I'll go in next week. So you don't make it a regular thing. What's real important is that when you finish with your first workout is that you actually feel something different. You're like, oh, my gosh, this is really cool. Things that are easy, they can't be hard. They're too hard to lift, too heavy to lift. You get sore, you get strained, you get hurt, you don't come back to the gym. It has to be really, really easy to do. You have to see a result. Basically, the first time you walk out, you're like, oh, man, this feels better. By the end of two weeks, people are like, hey, what are you doing? And that's where I really get you. Once you're there, once people start commenting now, it's much, much easier. And there's three parts to working out. You've got the weights, you've got the aerobics, you've got the nutrition. All three parts have to be there to get you from point A to point B. And when you look at somebody, when they come into a gym, and when I get them, like, for different movies, we've got a. A bunch of movies that they send people to us. They go, okay, you got six weeks to get Bill ready or Sally ready for this film. And they have to take their shirts off. And you're like, okay, where do we start? And it's funny because actors, unlike the rest of us, really can just say, okay, I've got four weeks, six weeks to just live this. So they can come in, they'll do the food perfectly. They'll do the aerobics, they'll do everything I tell them. And their bodies change really quick. But what happens if you see something. Everybody stand up one second and just keep your arms down. Just hold your arms down. Look at your arms. Right now, most people's arms are right here. Okay, well, that's what that tells me right off, is that your shoulder is not completely developed. Your arms should actually be right here when you're rested, so your hands are back. And what that tells me is that you're rolled more forward. So that means you have more muscularity in the front part of your body than the back. So if you look at your arm like this. Now roll it back like that. Do you see how your shoulder starts to look a little different? You start to see that separation that comes from the shoulder into the tricep. Everybody can sit down, but that's a really big thing. If you see people on the red carpet. I do this thing for TV Guy Channel before the Oscars, Emmys, and all this stuff where I'm in the gym and somebody's coming up on the right carpet. Oh, my God. How did she get legs like that? How can we do it at home? So I show an exercise at the gym that you can do at home, and it's really interesting. Great arms. Aren't your triceps and your biceps necessarily. It's your shoulder. It's this one muscle back here. If you can develop that one muscle, and it's a really simple exercise, it's like this. Just like that. That exercise and a bunch of others that we have called field goals, where you do this, you do those exercises, really light weights, three sets of 20 of those, you're going to develop that. That's going to separate the shoulder from the rest of the arm. Once that development happens, all of a sudden the arm looks 10 times better. The tricep looks better, the bicep looks better. The next muscle of the arm is the tricep. And what we have to do, like that kickback I showed you. And there's a bunch of different exercises for each muscle group in there that gets separated. Now the arm gets all set up, and people are like, oh, man, what are you doing? And it's really simple stuff you can do. All this book right here is all done at home. You don't have to go to a gym. All you need is a ball, dumbbells, ankle weights, and you're all set. And so every exercise develops a different part of the body so that you get that look. It's not just an overall program just to get healthy, but this is going to give you a certain look that you're looking for. For guys. For example, the chest. Most guys, chests fade out right here. They have no upper chest. And so you're like, is that how it's supposed to work? The chest is really. A guy's chest is supposed to go up to the collarbone, and it's supposed to separate. So there are exercises that develop up in this area very easily. And then all of a sudden, your pecs look like, wow, what are you doing? And it's not a lot of stuff. It's able to get right into the muscle that you're looking for. And you take a look at, like, women, they really want that booty. I mean, I have a client. If you guys see Jessica Biel, she always does this. Whenever you see any pose in every magazine, she just turns her rear end and you'll see it now that I mentioned it to you, to get that what I call, like, the teardrop, that separation between the butt and the back of your legs. There are a bunch of exercises in there. And what the key thing is, is to actually develop the back of the leg, which will cause a separation. We only see what we use, what I call mirror muscles. We look this way, and this is what we work. We never look this way. So in the book, there's all these exercises that will develop the backside that we don't see that will change everything that you're doing. And you don't have to spend hours and hours in the gym. I guarantee you, if you're doing all three parts, the body changes really quickly. And for example, guys, when you do bicep curls, you know, everybody just does the curl up to here. When you get up to this point, from here to here, there is no. You can hold £100 here, where you couldn't hold much here. This is a rest point. So it will teach you how to bring the weight up. Stop. And then instead of just stopping, now you twist them out and you contract the bicep. And this is for girls also. It really gives a nice shape. You don't need to use a lot of weight. You just need to use the weight that gets you to the end of the sets. And the sets are usually between 15 and 20 repetitions. Now, the way you can tell what weight you need to use is it should be challenging the last four or five repetitions. When you do an exercise, if you do it and it's no problem, you put it down, you really didn't do too much. What you did was you're warming it up for the next set. You need to get it going so that the first, let's say 15 of a 20 rep set is the warm up. The last 15, 5 is where you make the muscles. That's where the muscle tears down. Now, you make absolutely no muscles when you're working out. You make all your muscles in your rest. As soon as you're done working out, all you're doing is tearing down muscle when you work out. As soon as you finish working out, you then start to repair the muscles. And it's real important to understand that because a lot of people will go and do the same workout over and over and over again. Your body gets bored. It's like reading the same thing every day, the same mantra every day. You just read it, but you're not paying attention. Your body does the same thing. So every time you work out, the program in here is like a three day weight workout. So it's like a Monday, Wednesday, Friday. And it's really good to split it up. Don't do Monday, Tuesday, Wednesday. I'll see you back next Monday. Because your body has just too much of a rest period. So it's better to stretch it out like that. And what happens is we work one group of muscles one way. On Monday, we work another whole set, on Tuesday another way. I mean on Wednesday and then on Friday, another whole way. So your body's always getting different information so it can't get bored. It won't say, okay, it's going to be this again and this again. You can use the same, let's say seven exercises, but mix them all up. It becomes something different. If you do it over and over and over again, same order, no good. So when you start to look at programs, you need a beginning, a middle and an end. So many people go to the gym and they're like, I'm going to Try this, and then I'm going to try that. That's kind of like doing research and not knowing where you're going to go for it. You're like, try this. You've got to have kind of a set goal, a beginning, a middle, and an end. So we never work on the biceps at the beginning because the biceps, if you work on them, they shorten. Now, what happens, any exercise you do that you have to push, you cannot extend your arms. Abs are always the last thing you work. Because if you work your abs too early, your body, then your abs get tired. Abs protect the back. If the back is left vulnerable, what happens is you may not feel it now, but in a day or two, all of a sudden you get a back pain. You don't know where it came from. It's because you weakened your abs and now your back got hurt. And then you're out of the gym for two weeks, Weeks. And so it's very important. Abs are the last thing you do. Now, when we do abs, and everybody wants to know about abs, because that's like the big thing. Think of it as four sections. Upper, middle, lower and sides. All I ever care about is the lower and the sides. The upper middle are like gift. With purchase they come. If this is all set up now, when you do abs, it's real important, like all the exercises, breathing becomes a really big part of your exercise. You always have to breathe out on the exertion part of the movement. Now, before you set up to lift any weights, breathing is really, really important. I'm going to teach you something here. Stand up for one second. Put your hands up like this. And I'm just going to push against this hand. And you resist. Okay, now watch this. Take a deep breath in. Hold it. Pull your belly button way in. Pull it in. Now put your hands up. Now resist. Do you see how much stronger that is before you lift a weight? Setting up your abs is going to set up everything you do. It's going to make what you do stronger, going to protect your back and keep your core stable when you're doing it. So if you guys want to try this, you just take a deep breath in. Hold it. Pull your belly button in. Now it's pulled in. Now do your normal breathing with your belly button pulled in. So you breathe out on the exertion, you breathe in on the negative. So if you're doing a curl, you breathe out when you go up and then breathe in when you come down. But your belly button is pulled in, so you're Completely protected. What happens is when you take that breath in like little babies, you know, when they breathe in, their stomach expands out, breath in like that, hold and then pull the belly button in. What that does is it drops down the diaphragm and locks it in. Now we've created kind of a cylinder in our abs. By creating that cylinder, you are now one piece. Upper down to the legs is one thing. When you just lift and your abs aren't being paid attention to, you don't have them locked in. What happens is you're two different things, your legs and your upper. So any kind of pushing movement, curling movement, you're really having to work a lot harder because you're not working as one. So before any movement that you do, set your stomach up. If you play any sports, golf, tennis, anything, set your abs up and then take back the club and hit it. Now you're going as one thing. And that's a huge thing. For baseball, we do. Anybody play softball? Tennis? You're going to hit that ball so much harder just by setting up your abs before you even start the movement. And it's not going to hinder the way you play. It won't make you slow or anything. Getting to the ball, it's really going to change the entire game. Guys, we have professional golfers come in. Just by teaching them how to breathe right and set up their abs, they're hitting the ball about 15, 20 yards further without adding any extra muscle, nothing. So abs is real important now. Lower abs. And this is a misconception a lot of people have, they don't know how to work their lower abs. They're like, oh, I always get this, but I don't get this. Whenever you do a sit up and all the pictures are in the book, lift the hip up off the ground, your butt actually has to come up. That's what's going to rotate your hip back. That's going to bring in your lower abs. If your butt is on the ground when you're doing a sit up, your lower ab is not being used. You're only using your upper middle. And then there are different exercises to work the sides. Sides are pretty simple because if you just go like this and come back up, you're going to work your sides. They lock in really easy. The lower abs are, are the toughest to lock in. We do a test at work where we take a blood pressure cuff and we have you lie down on your stomach and we pump it up to 40 and then we ask people to pull their stomach in and relieve 10 off of it. So it goes down to 30. Do you understand what I'm talking about? You just, you lie flat, you pump up the blood pressure cuff and now it reads 40 on my meter because you're pressing against it. Now I want you to breathe out and pull your abs in. And by pulling it in, you're going to take pressure off the cuff. And we want that number to drop down 10 points. Hardly anybody can do that. That means that your lower abs are asleep. And by learning how to do that breathing that you were doing just now, that's going to wake that all up. And when you do all your abs, take a deep breath out, lock it in, breathe out. And every time you contract together, you need to breathe out this way your abs fall in. Because if you're not breathing right, what's going to happen is you're going to make a really muscular pot belly because you're going to push up if you ever do abs. Also, your lower back sometimes feels it. That's either one of two things. Either you're holding air in your abs when you're coming together and you're pushing down, or your abs are weak and your back is doing the movement. Now the next big thing that you can learn when you do abs or any kind of movement that you need to hold your neck. A lot of people do abs and you feel your neck, you're like, oh, they're starting to pull. Take your tongue and put it behind the top row of teeth like that and keep your breathing. When you're doing the exercise, what that does is it locks in your neck. Too many people. If your tongue's relaxed, your neck's all over the place. And if you feel right in here, you have a bone right here. And when you're talking, that bone is moving. When your tongue is relaxed and you're doing a sit up, it's moving by putting your tongue behind your teeth, that locks it in. It doesn't move anymore. Your whole entire head comes up. Now you don't have to worry about your neck, that's getting stronger and you can just focus in on your abs. So when you're doing all those kind of exercises, it's real important to set up prior to doing any exercise. Every single exercise. Exercise has a common thread of keep your abs pulled in. And if you're going to do anything that your head needs to go, put your tongue behind your teeth and always breathe out on the exertion part of the exercise. So now that we got the weight kind of stuff and guys, if you have any questions, feel free to just ask them. The next big thing is nutrition. Now everybody has 10 zillion nutrition plans. They're like, okay, don't eat any carbs. Don't eat this, don't eat that. One of the biggest mistakes people do is they eat an hour and a half prior to exercising. What happens is if you eat an hour and a half prior to exercising, your insulin levels are up. The one thing about having your insulin levels up when you're exercising, you won't use fat for energy. Your fat is protected by that. So it's real important. A lot of people go, oh, I got to get something to eat and run right to the gym. Try to pace it out that you have an hour and a half break between eating and the time you exercise. This way, you use a lot of fat while exercising. It'll make a huge change because a lot of people don't realize the timing. If you. Yeah. Is it similar to why you should.

Have a protein shake after working out.

Why you should have one after? Yeah, because your body now needs food. Once you've broken down muscle, your body's looking for amino acids and protein to build back muscle. So that's why you should eat something within an hour of working out. Always plan to eat right after. A lot of people are like, ugh, I can't eat right after. Even take a protein shake. They have these things called Isopure now, which is like a. It's like a water punch. It's got no aspartame, no preservatives, and you can even drink half of that. All you need is about 20 grams of protein to start feeding your muscles. So this way, when you're actually making the muscles, because when you break them down during exercise, the next thing thing you need is nutrition to actually make them. So by changing your scheduling around, what that does is it really makes you more effective when you workout. So a lot of people go to the gym or exercise, their bodies aren't changing the way they want them to. They're killing themselves, but they're eating wrong. And I'm just talking about the timing. That will make an enormous difference once you get that timing down. Water. This is the number one best thing for losing fat. What does that mean? If you're working out first thing in the morning. First thing in the morning. Okay, what I like you to do, if you're going to work out first thing in the morning, you don't want to eat too much because you're going to get a Little nauseous. But you need something, eat something like a scoop of one thing, like something that's protein. You can take a scoop of peanut butter and you're like, peanut butter. Peanut butter has very low sugar and that's really our biggest problem. It's not so much fat, it's processed sugars that kill you. You know those granola bars that you see if you look at the back of them, they're like 11 or 12 grams of processed sugar. Not normal sugar like you get from an apple or a pear or something like that, but it's processed sugar that's really bad on your system, that jumps your insulin levels through the roof. So you want something that has a scoop of cottage cheese, a scoop of yogurt. You want to keep those. You want to keep protein high carbs down so you don't shoot up your insulin, glass of water, and head off to doing what you're doing. Working out too early in the morning is always the one person that has that problem. You're much better off if you work out. You eat something an hour and a half later. Work out, but if you have to do it first thing in the morning, just cheat a little bit. But it'll be okay as long as you don't eat too much. So you do your workout, you get all the, you know you're burning all the calories during your workout, and they're good calories because they're a lot of fat. Because now you've given your body the biggest chance to burn fat. Now you need protein right after you eat, right after you work out. So we look for something that you can eat, whatever it is, be it a shake, be it a piece of chicken, tuna fish, whatever you want, hard boiled eggs, just go right ahead, eat it. Something that gets you about 20 grams of protein. You never want more than 50 grams of protein in a sit in because anything over 50 grams, your body can't really eat. And what happens, it gets stored as fat. Now with that said, a lot of people you read these books, eat all the protein you want, eat fat, but don't eat any carbs, and you'll be okay for like the first two weeks. You'll lose weight that way because your body's like deprived of any sugars or any carbs. So your body will burn up a lot. After about two weeks you start to get flattened out. And when you get flattened out, what happens is your body then doesn't react to what you're doing. And the only thing that feeds your brain is carbs so you need carbs. You don't need sugar, but you need carbs. And that's why a lot of people, if you have anybody on Atkins diet, they get really, really moody after. After a while is because you're trying to convert protein into a carb. And that's called ketosis. And that is really, really hard on your body. If you ever go to those bodybuilding gyms, these guys are getting ready for shows. They're really like, just out of their minds. They are out of their minds because they are going crazy. And it's really tough because you're really wrecking your body when you're not feeding it what it needs. You need a balance of protein, carbs, and fat. You need fat to lose fat. If your body doesn't get any fat, what's going to happen? It hoards its fat. It won't let you use fat for energy. Breakfast is the most important meal you'll eat in the day. You should have breakfast. Don't skip it. Have a cup of coffee. I'll eat later. Because guess what it's called. Break. Breakfast is break the fast. You've slept all night. Your body has used up calories because it's digesting even while you're sleeping. But it will not use fat for energy until you feed it. And that's why you should have something to eat. It tricks the body into letting you use fat for energy. If you're going to work out first thing in the morning, but you shouldn't have carbs. You've got to keep it way down. But if you don't, what happens is your body. We're like animals out in the wild. Our body doesn't know the difference between the fat that we see here and the fat that protects our organs. So it will not use fat for energy until we give it food. Then it's like, oh, okay, I'm getting food. I'll be okay. And now I can use that for energy. So when we eat, we want to kind of break it up. Eat breakfast. Then about two to three hours later, you can have snack. Then two to three hours later, a lunch. Two to three hours later, snack, then dinner, then even a snack at night. Long as you're breaking up like that, your metabolism is always working. So even if you're just walking around the office, your body will use fat for energy. It will use that and convert it as your energy. If you go many, many hours without eating, once again, it starts to hoard the fat. It won't use it if it doesn't use the fat. Once again, our bodies aren't changing. I'm working out hard, but I'm not eating. It's the timing that really starts to become a big deal. So you sit there and you go, okay, if I can time this out right, and even just take things like you can take a scoop of peanut butter, put it on celery, put it on a piece of apple, whatever, Something like that will get your body to change, will set off the alarms, hey, everything's cool in here. But if you don't, then we start to run into these problems where you work out, you get depressed because nothing's changing, and it all kind of works hand in hand. Now, when we look at foods, when we look at a plate, I don't like to sit there and go, okay, take 10 ounces of this, six ounces of that. People don't realize what 10 and six ounces are. So I do a real simple method. We take our palm thickness and width of our palm. We pick that as a protein. Now, that's if you want to lose body fat. If you like where you're at, you use the first row of knuckles. If you want to gain size without gaining any fat, use the whole hand. So we have a list of proteins, and then we'll have a list of carbs. So if you pick from our good list of proteins, you can have a whole palm worth of that. And then we have these carbs, good carbs and secondary carbs. You can have double of the good carbs, single of the secondary carbs. So like, for example, bread, pasta, rice, all those kind of carbs. You can go one to one. So let's say you want noodles with a piece of chicken. Have the chicken be the same size as the noodles. Noodles. And then you're all set. If you have egg noodles, though, that's the big trick. Egg noodles have a lot of protein and have some fat in them, so they don't do the same thing to your body as regular pasta does. Egg noodles. 2 cups of egg noodles rises your insulin levels up the same as one apple, which is great. So if you really like pasta, go with egg noodles. And then you can have two portion sizes to this portion size of protein. A lot of tricks when you're going to restaurants. You sit down, you get a basket of bread. It's like, oh, gosh, I got a full basket of bread. What do I do? Push it aside, Ask for a salad. No croutons. So this way you're eating something. You'll realize that if you Got something going. You're not going to crush that basket of bread. If you don't, you're going to eat that basket of bread in a minute. So. So as long as you have something going there after you're done eating, if you're like, I can't have the dessert, I can't have the dessert, have some gum if you're home, go brush your teeth. Anything minty will take away the desire to have dessert. Dessert's killer because you can just sit there and eat 6, 700 calories in a slice of pie and not even realize it. And you know, when people go on vacation, they always come back to gain 10, 12 pounds. People think, like vacation medication, calories don't count. You've got to sit there and say, okay, if you don't mind gaining the 10 pounds, go right ahead. We'll just take it off when you come back. Enjoy yourself. But if you're really trying to be conscious, you've got to really sit there and go, okay, I've got to cut these desserts out. But if you don't want to cut the dessert out, let's look at the plate again. So we've got the protein, which is A1. Now we've got the carbs. Well, what happens if we get rid of the carbs for that night? It's not the way to do it, but eat the protein, eat your salad, and then you have your slice of cake. Now you're able to balance out without having to go, okay, I'm depriving myself completely. So it's choices you make. If you know you're going to eat dessert, why don't we look at what the rest of the carbs are so we don't overeat the carbs, don't overeat the sugar. Sugar is really the main problem. When you have sugar, sugar shoots your insulin levels through the roof. And so you got to think of it, when you eat a certain amount of food, you're going to have a buffer. Protein buffers sugar. So if you eat sugar by itself, insulin levels rise way up. What they do is they go out and think of it as a bunch of buses. They go out to find the insulin, they take the insulin, they take that sugar, and they bring it to your muscles, to your liver. The rest of it, they store in this thing called glycogen. What glycogen is, is stored fat. So if we don't use that glycogen, if we don't work out, it's just going to keep storing so if we have protein that buffers this, that's good. So if you have always try to, that's why we always put a protein and then we pick our carbs out. If you turn around and just eat carbs, you're going to start to store them. Too much stored glycogen, too much stored sugar starts to accumulate a waistline and the bigger your waistline gets, the more upset you get. It's kind of this circle. So we sit there and we try to look at the sugars that you're having and try to make them more like fruit sugars, vegetable sugars Carbs are in vegetables. That's what they're mainly made of. Fruits, all carbs, most of it. And there's nothing really wrong with it. Like they say, oh, don't eat bananas, don't eat watermelon. If you eat four bananas, we're going to have a problem. But like one banana, you'll be fine. A few slices of watermelon, you'll be fine. Don't eat an entire watermelon that shoots your sugar up. And you know, you got to just kind of sit there and break it up for yourself. A really good trick that you do is you take those one cup and two cups of servings that you get, you know those disposable plastic containers and just fill them up with fruit and go, okay, there's my cup of fruit, there's my cup of pasta. And really kind of measure it out until you see what it looks like. And then once you're used to that you go, okay, I got it. Snacks are the hardest thing to eat. That's where people get messed up. Sugar free jellos, those are fantastic. There's hardly any carbs. It's like, I think there's all the of like 10 or 15 calories in one of those. You have sugar free pudding. Now that's if you really need chocolate, that's a great deal. You take sugar free pudding, you make it yourself. You take 2% fat milk, not the non fat because if you look at that, that has more sugar in it than 2%. And then you take one scoop of whatever protein you like and you mix that in and you mix that in dry and then add your milk. Now all of a sudden you have a protein pudding which is really cool because you don't have much sugar in it. You have protein in it and it's like a snack which doesn't. And it doesn't take over like being a dessert because it's got more protein in it than it does sugar and it hardly has any fat. So that's a really good trick that a lot of people do that you can just get through if you have a sweet tooth. Now, the next part of this whole thing is the aerobics. When you go to the gym now, all this aerobics is just like a turbo boost for burning fat. Don't think you can just do aerobics. And that's it. Because aerobics has no residual effect on your workout. If you burn 300 calories on the treadmill, you burn 300 calories. When you get off, your heart rate drops back down within a minute or two and that's it. There's no residual effect. When you lift weights, what happens is you have a residual effect. Remember, you break down your muscles when you workout. So they're rebuilding now over the next 48 hours. So this way when you come back to lifting the weights, they say, oh, no, no, you're not going to hurt me again. Well, that rebuilding process burns calories. And for every pound of muscle you put on, you will now burn between 35 and 50 more calories per day than you did before. So let's say over the course of a year, you put on 10 pounds of muscle. Well, what happens is you're burning between 300 and 500 more calories per day than you were the year before. Now we add the aerobics in. We don't need to kill ourselves on the aerobics. We want to keep it between 60 and 80% of your heart rate max. And the way you figure that out is you take the number 220 minus your age, and that will give you your maximum heart rate. Then you multiply it by 6 and 8 and that will give you your 60 to 80%. If you stay in that range, you're going to be burning a lot of calories, a lot of fat. And what happens is you don't over train that you get bored. A lot of people if you go to the gym, you see them on the treadmill 100 miles an hour. When they do that, a lot of times they burn out. You won't see them the next week or they get hurt while they're doing it. So the whole thing is to really pace this thing out so it all works for you, not against you. People think, oh, I've got to really do it this way to get you from point A to point B. If you do 30 minutes of weights, you eat well and you follow the guidelines right there in the book, real Simple. And you do the aerobics minimum three days a week. You do it the same time you're doing your weights, or you can do them before and after or on opposite days. And you can walk or do your aerobics up to seven days a week. You can't lift seven days a week, but you can do your aerobics seven days a week. I like a minimum, minimum of 20 minutes, no more than an hour, hour, 15 minutes total for aerobics. You have the aerobics kings and queens that will spend like two hours. After an hour and 15 minutes, your body stops burning calories for your aerobics. It will adapt to that and it won't let you burn anymore. So you spend more time on it, but your body's not going to change from it. So tops. Tops I like the most, generally, is about 45 minutes for the general public. If I'm getting people ready for a movie or you're really on a mission, you're getting married, you need to look good in that dress or that tux. Okay, you can go to the hour and 15, but that's not generally feasible for most people. So if you can do 45 minutes of aerobics or a half hour, whatever it may be, minimum, once again, 20 minutes, and you work out three days a week with the weights, your body is going to completely change. And it doesn't take a lot. You really just got to schedule it in like you would anything. Either you do it in the morning, the evening. All sorts of studies show that if you do it in the morning, you're least likely to skip it. I can't work out in the morning. That's not happening. But, you know, if you're a morning person, that's generally the best. But really make it like, okay, I can't go out till I do this, I can't do this till I do that. You know, you really got to schedule it, and it's like brushing your teeth. You got to make it part of your day. And so when we start to put all this together and you start to see the change in your body, that's where you really catch on to this. Do you have any suggestions or thoughts around combining doing your aerobics with being in the gym and working out? Sometimes I find it's by doing too much aerobics. Right. What I like the best, lift your weights, then go do aerobics. Because what happens is when you lift weights, you pour lactic acid onto the muscle. Well, when you do aerobics, that pushes blood through the muscle and clears the lactic acid off. You know, when you work out, a lot of times you feel really sore. The next day that happens because you have tiny little microscopic tears in the muscle, which is good because that means it's starting to rebuild. And then there's this thing called lactic acid that pours onto the muscle, that stops the muscle from contracting, because otherwise we'll get hurt if we keep going too far. This pours it off and go, hey, you've done enough. Stop. And so it doesn't let the muscle rip. And so that then stays there. And it's got sharp little edges on it. And so that's why you're really sore. The best thing to do when you're really sore is definitely do aerobics the next day. Push the blood off of that muscle, and you'll feel a lot better. The first 10, 15 minutes you're doing it, you're like, this guy's crazy. My legs hurt. Then by the time you're done, you're like, oh, okay, thank God, now I can move. But if you do nothing, it'll be like five days. You're, like walking like this. And that's horrible. But it's really. It doesn't take a lot to get things to change. And when you start to look, and the book will explain, in this book right here, it's different body types. So you'll find your body type. There's basically three different body types, and people are either A, B or C or a mixture of the two. And if you are. If you're a mix of the two, if you start to see how it breaks down, you can do workout one and then workout two. And every day there's a different program in there every time you work out. So it's real simple to do. And it always starts off with warm up five minutes before you ever lift a weight. Warm up five minutes, you can walk in place. If you're at home, you've got to bring the temperature of your body up. Then when you're done with the set, there's going to be a stretch that goes right with it. Don't sit down and stretch. That's like the worst thing you can ever do. Oh, I'm going to get started. So I'm going to stretch. Think of your muscles as a piece of taffy and your finger as tendons. If I take a cold piece of taffy and pull on it, it's not going to move. Only my fingers are going to come off. So if I try to Stretch. Go straight down like this. And I'm cold. My muscle won't move, but my tendons sure will pull. And then you end up with a knee problem, hip problem. You don't know what happened. You're like, I got this real. I tore something, I ripped something. You find out, yeah, you got a strain in there because you stretched it out cold. You got to think it goes. Muscle tendon attaches to bone. Real simple. So you warm it up five minutes, bring the temperature up in your body, and then all of a sudden, a sudden, start the stretch. Take that taffy, now that's warm, and pull it. It just stretches out nicely. Your fingers don't move. A lot of times when you have a knee problem, you feel your knees. You're like, ugh, I have a knee problem. It's really not a knee problem. What it is is that the muscle's tight. It pulls on the tendon. Now you feel it on your knee. So you warm up, stretch out the back of your leg real well, and now start to move. All of a sudden, the knee problem goes away. And it's really important because a lot of people think they have these knee problems when they actually really have cold muscle problems and shortening of muscles. And there's a really big trick when you stretch out the back of your legs. A lot of people go, oh, I can only reach to here. And that's how they are at the beginning. But what happens is, when you go down, a big trick is squeeze your thighs really hard. Like, you make them muscular like that. Hold them, hold them, then release them. That trick your hamstring into letting go. And all of a sudden, you're going to drop, like, three inches. It's like, oh, my gosh, I can finally get way down there. We had a client recently. This guy was like this. Within a month, he's touching his toes. He couldn't believe it. And he's 65. And it doesn't matter what age you start at. You just got to go and do it or how out of shape you feel you are. Once you start doing it, your body starts to react positively. You feel much better. There are tons of studies that come out where you take somebody and you have them exercise on a regular basis, and you see their job production goes way up. And that's actually why they called me to come in here to tell you guys. But, I mean, it's like a huge difference. It's really funny. I do a lot of these makeovers, which you guys, if you ever look on YouTube, if you put Steve Zim in, you'll see like these makeovers that we do, I do them for extra for the Today show, for all these different shows and we get them at all different points. We have celebrities, we have non celebrities. I did this whole thing for the Today show. We took a couple that was married for 15 years and we had their wedding pictures and he had gained like 35 pounds. She had gained 40 pounds. And so we introduced them, flew them out to New York. Then I trained him here over an eight week period. Yeah, it was eight weeks. Then we brought him back and she walked out in her wedding dress that she wore 15 years ago. She looked better today than she did 15 years earlier. And it's really. Yes, she might have been lighter back then, but she was leaner. Now muscle weighs two times the amount of fat. So this is another thing, especially for the girls. When you guys work out, if that scale doesn't move, don't flip out. What you need to do before you start it says it in the book. Take your measurements, take a body fat test, test. It's real simple. Most gyms have them. If not, I can give you a number. You can come by our place, get a body fat test on it. It's really, really easy. Now you know your numbers. You've got to watch the numbers change. You'll see your dress get loose, you'll see your pants get loose. That's all I care about. I really don't care what the scale weight is. Because if you start, let's say your guy started 200 pounds, you have 37, 38 inch waist. Now all of a sudden you're 200 pounds, but you have a 35 or 34 inch waist. Well, what's the difference? We take that scale weight and what we see is we see exactly how many pounds of muscle you added to your body. Because remember, muscle weighs two times the amount of fat. So if muscle weighs double, if you lost 10 pounds of fat, put on 10 pounds of muscle, the scale won't move, but you're going to have lost a lot of size and inches. And that's all anybody ever cares about. How they look in the mirror, how they look in a bathing suit, and that's the biggest thing. So if your scale doesn't move, don't get thrown. Take those measurements and take them every like three to four weeks. Don't do them every day. Don't get on the scale every day and don't do it after you eat Chinese food because I swear to God, if you eat Chinese food on, let's say Friday night. By the next morning, you could weigh eight, nine pounds heavier. It is unbelievable. Never take a blood pressure test late in the afternoon. That's another whole thing. If you don't eat your Chinese, you don't sodium up the night before. And it's an incredible thing. The more sodium you eat, you can just bloat and you're not even fat. It's unreal. You know, a lot of those before and afters that you see like in the magazines, you're like, wow, those guys just went out and ate so much sodium. And they're just puffed out because you can see they're round. And then once they drop off the water, you can drop so much water very quickly that your body all of a sudden takes its real shape. And that's something people don't pay attention to. When you look at your food, look at the back and see what the sodium says. I mean, when we eat sushi in this country, I don't know if anybody's gone to Japan. Japanese touch the soy sauce and eat the sushi. We swim our food in it. It's completely different. And so you really need to keep the sodium low to get that cut. Whenever I have any of these people, let me tell you, the 48 hours prior, they are salt free because this way the whole body will go voom. When we ever have bodybuilders getting ready for a show, they start about five days earlier. No salt in their diet. Nothing. Look at the back of any of those Gatorades and all those things, your sodas. And you'll read the labels are really tricky too. Look at the labels because it will say 25 grams of soda sodium or whatever it says. And you're looking, but there's five servings in that thing. So look at the servings that you're getting with the numbers and then multiply them by five or four or three to really get your real number. Peanuts are the killer because they always do a serving you don't even know you're talking about. Probably about 15 peanuts, not the handful we just ate. So multiply all that stuff out and kind of give you an idea of where you're at and always just make this really part of your day. And it's really simple to do. And, you know, it's not a hard thing at all. Anybody have any questions or is your client list exclusive? Exclusive. I don't know what your prices are, but if I could afford it, would I be able to come in? Oh, yeah. Yeah, we're completely. It's very low key. We don't advertise. I've been in business 19 years. I don't advertise. You'll never see an ad for our gym. You kind of got to know who we are. And I write for every magazine from Muscle and Fitness to Glamour Marie Claire. And so we get people that just come in. It's very low key. You've got everybody there. It's not a pickup place. It's just you come in, you do your thing, you get out. It's nothing like that. I'm curious what you think about the. I read about the. The workout they had those guys in the 300 do, which is just intense. What you thought about that? I didn't really know exactly what they were doing, but I think they were working out like 12 hours a day, which, yeah, it's something like that. But once again, it goes back to the actors. You guys are going to see a movie coming out called 10,000 BC. If you guys look at. There's trailers for it now, it's this $200 million movie or something. Roland Embrank hired me to train the lead guy and the second lead guy. And he's basically in a loincloth all day long. And so that's. I mean, his name's Steven Strait. You'll see this thing, I think it's out in the next few months. He's ripped, completely ripped. And we did it in about two and a half hours a day. But he just came in and he did. Because to work out that much. What I'm always afraid of is you're going to get hurt. I mean, nobody's got that kind of time. Time actors do because you got nothing else to do. But realistically, you don't have to spend that kind of time to really get those results. And you'll see when that comes out. We did the Rambo movie, all the actors in that. And so if you're really able to hit the muscles correctly, you can get them to develop really fast. But when I'm doing my abs, my hips pop. How do I stop? It's uncomfortable. I know it's not like tearing down my muscles or anything, but it's really uncomfortable. It depends where your leg placement. Are you crossing your ankles? Aren't you crossing your ankles when you do it? Well, if you're pointing your toes, look what you're doing. You're rotating everything in you might need. I'll show you later. Because that might be real specific. You might have something that. That's very unusual. Is it? Yeah. So it should. You might be doing something wrong. I mean, I don't know. We'll see. I'll show you. Because it shouldn't really pop. And then if you do, there's a whole other thing where instead of going all the way down and coming up, you do a partial movement. So it never gives it that opening. You always kind of take whatever program you have and go, okay, I can't do this exercise. Let's look at another exercise. So, for example, if you go through the book and there's an exercise you can't do, find another one that works the same muscles and substitute it. It doesn't matter. I mean, it would be great if you could do them all. And if you can't, no big deal. We'll work around it. We get athletes that are hurt all the time and they get sent to us and it's like, okay, what's wrong with you? Okay, we have the shoulder. We've got to wait three weeks for that to heal, to work on it. We got the rest of the body to work on. So always you can work around your problems. That's never an issue. Development filament. How long does it take to, say, do 90% of your math. Say if you work out for 10 years, you're in a great body, right? Let's say four months. You're going to get 90% of the way there because it's much harder after that. How many months is like a majority number? Your biggest gains you'll ever make is in your first six months. That's where if you didn't work out in the first six months, your body will change. The most dramatic it will change. That doesn't mean you'll get to where you want to be now after that, it's a lot harder to make the smaller gains. And so it depends if you learn how to work out, right? Within about a year, year and a half, you can be maximally lifting weights. We have a football player that plays for Washington State who's this big guy who can only bench press like 130 pounds. And for a guy who's like 200 something pounds, that's kind of light for him. The school needs him to bench press 300, something pounds. And so we spent. It took us about seven months to get him to finally do it once. And that's a guy at a very high level. So it depends on your body, how it changes, but you'll get your most change in the first six months. So it takes six months rather than say three months. No, no, no. The most change total. Right. So it takes about six months to get a lot of. No, you'll make a lot of progress in four weeks. But when you're talking the biggest change you'll see ever from beginning to start is in a six month period. So. But you can get to. How do I explain? Gets much more detailed as you go down the line. You know, you'll see that, oh, my chest isn't developing right. Let's push something up here. Or oh, you know what, my calves aren't growing. What can we do for that? So you start to really focus four exercises on one muscle versus one or two. So you start to get more specific. When I do two days of kickboxing per week, what is a good number of days to do like weightlifting for the legal muscle? If you're doing two days of that, three days of the weightlifting, it's like five days a week. Five days total? Yeah. Can I cut it down to like four days old? Well, you know, there's all these studies that come out. Yeah, people can, because you are having an impact when you're hitting, but all the studies say a minimum of three days of weight bearing exercises where you're hitting all. See kickboxing, you're working a lot of your core, you're working a lot of this, but you're really not getting the contraction you need. And so that's the kind of difference you can get away with it. But really preferably three is a minimum. Yeah.

Lisa, carter.

Anthony, Thank you guys very much.