A Beginner Guide To Home Workouts And DeLoreans

Your fitness plan doesn’t need a gym membership, a $300 pair of shoes, or a spreadsheet that makes you hate your life. We start with chaos and then get real about the problem most people actually face: not knowing where to begin, feeling intimidated, and assuming it has to be intense to “count.” We walk through a simple home workout routine that works for beginners, including how to start with just two days a week, how to use YouTube workouts wisely, and how to make bodyweight exercises feel doable instead of punishing.

From there, we zoom out into the underrated stuff that moves the needle: NEAT (non-exercise activity thermogenesis). Walking during calls, pacing while you build a playlist, taking short five-minute walks, and sneaking in squats between tasks can add up fast. We also unpack why “calories burned” isn’t a perfect number, how your body gets more efficient over time, and why that’s not a reason to quit. Even when weight loss slows, movement still improves conditioning, mood, energy, and long-term health.

We finish with a sane approach to nutrition: protein targets that don’t require absurd intake, why fiber deserves more attention, and how fear-based label-scanning apps and AI-fueled food scare content can derail your progress. If you’ve been stuck in overthinking mode, this is your permission slip to keep it basic and start moving today.

Subscribe for more down-to-earth health and fitness talk, share this with a friend who’s trying to start, and leave a review with your go-to “minimum” habit you can do on your busiest day.

Transcript

Cold Open Soda Taste Test

SPEAKER_03 0:18

Yeah, it just like it tastes like like body odor inside of a a can. It's I guess we're losing our Coca-Cola sponsorship here. It's done. I'm I'm holding up a can of Sprite Zero Chill Mango Citrus, which uh it it tastes like like poop from a butt. Like poop from a butt. Poop from a butt as opposed to all the other places poop comes from.

SPEAKER_02 0:39

Yeah. Mike, why do you know what poop from a butt tastes like? Welcome to in moderation.

SPEAKER_03 0:46

Oh, we did. Fuck. Oh no. Moderate dose of info sarcasm, and you already know. We're not approved. And uh here we're gonna talk about uh hold on. No, no, no, no.

SPEAKER_05 0:55

I want to introduce I want to introduce our topic. So I figure I would just because I'm gonna be doing most of the talking this one, so I figure I'd just kind of take over and and you know start set the scene a little bit. Okay, is that cool? Is everybody okay with that?

SPEAKER_02 1:11

Yeah, we're okay with that. Go for it.

John DeLorean And Horsepower Nonsense

SPEAKER_05 1:13

January 6, 1925. It was a cold, stormy day. Are you interrupting me already, Mike? I've said like seven words. All right. January 6th, 1925. 1925. It was a stormy, cold day. But in one hospital in Detroit, it was very warm. As John DeLorean was born. John Z Dean to his father, Zachary, and mother, Catherine. His father was a millworker, Romanian. I don't know, a bunch of other stuff. Like he came to a it was uh immigrated, uh, yada yada yada. He created a car. That's pretty much yeah, that's what I got.

SPEAKER_04 1:57

What was the name of that car?

SPEAKER_05 1:59

I don't know, but it's got a V8, that's all I remember. Or V3, sorry, it's a V3. It's definitely not a V3.

SPEAKER_03 2:05

The car would be more underpowered than it already is. V3.

SPEAKER_05 2:10

Is it powered by girders? From what I no, from what I remember, it was originally designed as a horse-drawn thing where you would just get in and you'd strap like horses with ropes and then it would pull you'd get pulled around.

SPEAKER_03 2:22

Are you talking about a carriage? Are you talking about like the basics of a vehicle?

SPEAKER_05 2:26

I'm talking about a d the the V3 DeLorean. Can you keep up? Why are you stupid? Why are they putting an engine in a horse-drawn? It helps a little because it's kind of heavy. You know what I'm saying? So like it just gets enough.

SPEAKER_02 2:39

I mean, I'm not gonna argue that a little bit of engine power.

SPEAKER_05 2:45

So, like, you know how a DeLorean has seven horsepower, right? So there's two horses pulling it, and that's nine horsepower, and that's enough to keep it moving. No, it's way well, you don't need to look this stuff up. We already know what it is. I just said what it was.

SPEAKER_03 3:02

No, need to the how close do you think Liam got? Uh type it into the comments wherever you're watching this. That the DeLorean has seven horsepower.

SPEAKER_05 3:11

Seven horsepower, as I stated, and then you get two horses to pull it. That's a total of nine horses. Keep up with me, Mike, or at least try to. You're clearly struggling.

SPEAKER_03 3:20

So the car would have more horsepower than the horses? Wouldn't eventually the car hit the horses?

SPEAKER_05 3:26

No, these are really good horses. There's a special uh car pulling horse that you need for it.

SPEAKER_03 3:37

So then how much horsepower do the two super horses have comparatively to the seven regular horses in the V3?

SPEAKER_05 3:44

They have enough to pull the car, but it's only still nine horse. No, because it's still only nine, but like they're special horse. So it's a health and fitness podcast. What happened? What if we become I think we gave up on that quite some time ago? I'm sure like people listening are like, oh, they're talking about fucking nutrition and fitness shit again. Can I just fast forward to when they talk about the DeLorean dick sizes? Um, this is boring. Yeah, there's definitely people that do that.

SPEAKER_03 4:13

Well, if you go to Spotify, you can see the chapter breakdown. It'll be like intro, DeLorean, controversy, small amount of like small amount of cocaine.

Starting A Home Workout Routine

SPEAKER_05 4:28

Yeah, yeah. And then death. That's pretty much it. That's very much every every episode.

SPEAKER_03 4:34

We were gonna talk about starting to work out from home. Oh, okay.

SPEAKER_02 4:39

Yeah, that's good too. I guess we could do yeah. Yeah, I could do that. Um, how many horsepower do you need to start working out from home?

SPEAKER_05 4:46

What so if wait, so if a horse has one horsepower, and like what's the horsepower to human power uh uh what's the word I'm looking for? Ratio. Ratio or whatever it is. How much is a human power compared to a horsepower? Hold on.

SPEAKER_03 5:05

Oh, this is strange. Um, a healthy human can produce roughly 1.2 horsepower in a short burst, a few seconds, and sustain about 0.1 horsepower uh for a full work day.

SPEAKER_05 5:20

All right. So, like me, it's a pump and go situation. Yeah, I think I think that's gonna be the case. Yeah, pretty much.

SPEAKER_03 5:27

So for a few seconds, you have 1.2 horsepower. I am a few seconds kind of person. So like yeah, that checks out. And then you're idling at 10%.

SPEAKER_05 5:36

Idle at 0.1. Like, you don't need any more than that.

SPEAKER_02 5:39

Yeah, I guess apparently you only need one horsepower to work out at home.

SPEAKER_05 5:42

Maybe you need point hey, we can produce 0.1 point. Listen, if you tell people like, hey, I only need like 0.1 horsepower, I feel like that's a good way to get people in. They'd be like, oh, I can I can do that.

SPEAKER_03 5:54

I can outwork a horse for a few seconds.

SPEAKER_05 5:56

That's how yeah, we need we need to sell this as like the work, the horse workout or something. Like, did you know, like as like a motivational thing? Did you know humans can produce more power than a horse or something and like really throw people in with that?

SPEAKER_03 6:10

There's something there. We'll workshop it, we'll figure it out. But for now, let's uh uh figure out what the basis of this workout plan would be. Like for for those people out there who are nervous about getting into the gym or just don't know where to start with a physical routine. I I I myself, you know, I used to be quite heavy. Um, I am the diversity hire here, and um you know, it's I I was nervous about getting started, I was confused about getting started, and um those two things stopped me from starting for a long time.

SPEAKER_02 6:46

I think that's yeah, before you even consider the fact of where you're working out, a lot of people hit that wall of not even starting.

SPEAKER_05 6:56

I mean, it right it depends on the person. For me, like I when I started working out, I did the opposite, which was really dumb, where I I worked out like six days a week, or pretty much seven, really. It was basically every day, and some days was like twice a day. And I just like push myself like because I just like I can do this. Like, you know, you when you know, you when I think a lot of people like myself, you're like, when I'm gonna do it, I'm gonna it's if it's worth doing, it's worth overdoing. That's what I was thinking of. Where you're just like, I'm gonna go all in. And that that didn't like you know, I could do that for a while, especially when you're in like your 20s, because that's more than it was easier. Before you have kids, before you have kids, you have all these obligations and shit. Like, yeah, that's you know, understandable. But I think as you get all uh a little older and a little less dumb, then you're like, okay, let me kind of like ease into this a little bit. And I'm kind of curious, like, for for you guys, like how you would like I really obviously it's gonna depend on the person's goals, right? But I think for the most part, you would agree that a mix of like cardio exercise and weightlifting would be ideal, right? Yeah, yeah. So I mean, like, so for me, I would say just like keeping it basic and either having even just like starting off like a couple days a week. Like you can get quite a bit done with like two days a week. You could do one day at home just trying to do like um a cardio uh um exercise, like maybe something you find online. Like there's a cajillion like videos of people, you know, like there's a home workout, 15 minutes, how much time you have? You go like if you have 15 minutes, you look up a 15-minute one. So you have 30 minutes, you look up a 30-minute one, something like that, um, just to kind of like fit your time. And then as far as like weights are concerned, get what you have, maybe like resistance bands or body weight, is you know, especially if you're early on, that can be, you know, uh a great tool, right?

SPEAKER_03 8:37

I still believe that YouTube is the greatest fitness resource that humans have ever devised. I built most of my foundational knowledge about movement and working out when I started after my weight loss journey, because I made the mistake of not touching a weight until after I lost all of mine. Uh just by looking up five-minute chest workout at home, no equipment, or like I had a pair of adjustable dumbbells, so I was doing like you know, biceps, and then I found out that if I position myself on the couch, I could like, you know, do reverse flies to get my back muscles. And there's so much you can do with so little. It's just a matter of getting creative about it.

SPEAKER_02 9:21

I think if somebody's having trouble getting started, one of the best things is to start incorporating movement into habits into your life. Okay. One example being Mike right here, who in the middle of podcasting, he's walking on his treadmill. He's incorporating movement into something he does on every week. Um you play video games. Maybe every time you die in Call of Duty or every time you complete a quest in Warcraft or something, you get up and you do some movement, whether it's jumping jacks, some squats or something, and that gets your body used to moving. And it'll become easier to start incorporating more and more workouts.

SPEAKER_05 10:05

I think that really comes down to like the what you enjoy, because I think there's like two sort of groups of people in this, right? So you got the people that are like, I want to do a little bit throughout the day, right? Like I add in a little bit of workout here, there. It's easier for me when I'm just like, oh, this is only 30 seconds here. Whereas for me, I tend to like to have a block of time or like this hour. I go to the gym and this is the hour where I really push myself. I give everything I can, and then after that, I rest. That's then my rest time after that. And I think it really comes down to like which one you prefer, and you kind of have to just kind of mess around with it and see what which one works better for you.

SPEAKER_02 10:42

Yeah, not just prefer, but also what works into your life.

SPEAKER_05 10:46

Yeah.

SPEAKER_02 10:46

I know a lot of people that they they have a little bit of time in the morning, they maybe have a little bit of time at lunch hour, a little bit of time after work. And it's really important to stress the fact that you don't have to do a one-hour block. You can do a 15-minute workout here, a 15-minute workout there, a 15-minute workout there.

SPEAKER_03 11:09

It doesn't have to be consecutive. Not even with walking either. Like I'll tell people, you know, to get a certain amount of steps a day, and and then they'll say, Well, I don't have the time for it. It no, you may not have an uninterrupted hour to go for a stroll, but like if you can just find 10 opportunities to take a five-minute walk wherever you're at, like that equals what you're looking for by the end of the day. And that's that it's the same thing.

SPEAKER_05 11:34

There was a I forget exactly the exact study, but basically uh talking about the benefits of doing just squats randomly throughout the day. That was really cool. Like they tested that on people, like they had uh you got a lot of benefit from doing just like 20 squats or 15 squats, whatever whatever it was at the time throughout the day, as opposed to like they compared it to like going for a walk or a mile jog or something for a certain amount of time, and it was like just as good, if not better, to just like randomly, all right, we're just we're we're working our glutes right now. Let's go. And I'm like, I love that. Love that idea.

SPEAKER_02 12:06

Let's go. The you just died in Call of Duty, the countdown timers going, get up, use your squats.

SPEAKER_05 12:11

Pick a game where you die a lot, and you're just like, all right, every time I die, this is what I'm doing.

SPEAKER_03 12:16

For me, that's any game.

SPEAKER_05 12:18

Yeah, I was thinking that. I wasn't gonna say it.

SPEAKER_03 12:20

Yeah, if you watch any of our Baldur's Gate speaking of, uh, if you're watching this before April 17th, 2026, we're gonna be on the front page of Twitch playing maybe Baldur's Gate. Yeah.

SPEAKER_02 12:35

He says that hopefully, yeah. We were trying to get that organized before we started this podcast. But yes, my I will be broadcasting live on the Twitch front page on my Twitch channel. Hopefully with these two and potentially Tank Tolman is a fourth, or I was thinking of I've I need to reach out to him still.

SPEAKER_05 12:56

And if you're watching this before January 6th, 1926, head to Detroit because you're gonna see something fucking phenomenal.

SPEAKER_03 13:03

You're gonna see John DeLorean at one year old.

SPEAKER_05 13:06

Not even a year old, just freshly born.

SPEAKER_03 13:08

But to get back there, you would need I don't know because I haven't seen the movies. No, I haven't seen them either. But why would you know that that's that would matter in this situation? Why what would matter? I don't know what you're talking about. I don't know. I feel like a lawyer could probably butcher you right now.

SPEAKER_05 13:21

I wouldn't know. I am I am something akin to a master debater, okay?

SPEAKER_03 13:27

Are you? Yeah. Do you do 1.2 horsepower at the beginning and then sort of peter out to about 0.1% horsepower? Listen, get me in a master.

SPEAKER_05 13:37

Get me in a room with a bunch of other master debaters, you will you'll you won't know what hit you.

NEAT And Why Calorie Burn Varies

SPEAKER_03 13:42

I I think I'll know what's hitting me. I have an idea. The truth. Oh shit. And what that is is called non-exercise activity thermogenesis or neat movement.

SPEAKER_05 13:52

Neat. I always okay. Nice segue. This is like, I know I let the listen, I know like this is like kind of we're getting into the weeds and whatnot, but I find it fascinating. This is one of the coolest things. This is no, I'm not going DeLorean route, even though that'd be very funny. I was actually going or with like Herman Ponzer and and Ponser Ponzer and Burn, basically where they they tracked the um hunter-gatherer tribes and they tracked how many calories they burn, and they even though they take like 20,000 steps a day, they burn the same number of calories as like the average American. And it was just like, what? That's fucking weird. And they don't even really know why the like theories on like, well, they're just more efficient. Like once you become better at exercise, you're more efficient, which would kind of make sense. And then, like, so if you're starting off, like exercise would be super important, right, at the beginning, because your body's not efficient at exercise. But like the more efficient you become, the fewer calories you have.

SPEAKER_02 14:45

We can see that in the average gym goer when they first step on a treadmill. If they're going, you know, you set it to two kilometers an hour, whatever freedom units, sorry. Um, you know, they're gonna they're probably gonna struggle, but then three months later you set them to that exact same setting, and they're not gonna have a problem with it because they've become more efficient at it.

SPEAKER_04 15:08

Yeah, it's kind of a ponser. Make sure I say that right.

SPEAKER_03 15:10

I got one of my clients onto a walking pad, and his first week with it, we were on a call like this, on a you know, one-on-one call, and him and I we meet every two weeks, and he was struggling real bad to have a conversation and talk like I am right now. And then week two, when we came back, he was just having like a normal conversation with me, not gasping for air, not having a just like you know, stop and take a breath. And I about halfway through the call, I had remarked on it. I'm like, I know you've been you I don't even have to ask if you've been using this thing because you are so much more efficient in your breath work today than you were two weeks ago. And in just that short of an amount of time, he had made such an improvement.

unknown 15:52

Yeah.

SPEAKER_05 15:53

And and that kind of goes into why, like, you know, the the calorie tracking, you know, the burning, how many calories you burn and whatnot is like really not super accurate because it just depends on it also depends on your, you know, how fit you are. Someone who's less fit is probably gonna burn more calories. And that's why, so like I will see people see this thing that like, oh, hunter-gathered tribes burn as many calories as Americans. So it's like, oh, exercise doesn't help you lose weight. It's not, it don't even it's not, it's not worth it. And it's like, I think that's the wrong takeaway. It's more like at the beginning, it's very important for your fitness, and then slowly maybe becomes slightly less important to weight loss as you get better, as you get.

SPEAKER_02 16:34

Well, going back to that example of the person on the treadmill, it's like, yes, the person a couple months from now is going to be burning less calories doing the exact same exercise, but how much healthier are they? How much longer are they going to live? How much of a reduced chance of heart attack do they have?

SPEAKER_05 16:55

Right. And that's you know, when you get into like exercise, typically, you know, like people look at exercise often for weight loss because that's what's something a lot of people are trying to achieve, right? But you know, it's it's very good for your health, weight loss potentially, definitely in certain circumstances. But in terms of like not dying, oh, fantastic. About as good as about as good as it gets.

SPEAKER_03 17:17

Just movement in general. Like when people ask me why I'm always walking, it's it's not because I'm watching my waistline. Like I like the way that my brain feels when I move. I feel like I have different thoughts and different patterns. I feel like I arrive at uh different ideas more quickly. I have a different energy. Like when I'm teaching my classes, I like standing rather than sitting because I feel like I deliver a uh better lesson. It's we are not meant to be as sedentary as we are as animals. There's no evolutionary advantage to sitting all day.

SPEAKER_05 17:53

You like we've all had those days, right, where you like binge watch like a Netflix series for like 10 hours or something, like you don't even get out of your bed. And afterwards you're like, I'm tired of that. Like you're like, I've laying in bed all day and I'm fucking tired. And these cause, like, you know, the whole body in motion shit, right? A little bit.

SPEAKER_02 18:11

Yeah, so I've got um my brain likes to way a move. My brain likes to way a move. Sorry, that was stuck in my head.

SPEAKER_03 18:21

DeLorean. Yeah. We just had to pay$30,000 for the rights to that song. Damn, we're in the whole$30,000. That sucks. Now we're gonna have to collect$280,000 to pay for the DeLorean. Damn it. We gotta cut we're now in DeLorean debt. DeLorean was in a lot of debt. Oh, yeah. And uh there was a piece of that was the cocaine scandal, which did not come from Doritos.

SPEAKER_05 18:49

No, unfortunately. No.

SPEAKER_03 18:52

Fucking uh it always had always come back to cocaine. Next week on Inmoderation, the boys try cocaine. Speaking about losing weight on the city.

SPEAKER_02 19:01

I have coca leaves. Does that count?

SPEAKER_05 19:03

No, I don't think it counts. I would try the coca leaves. I would try one. That sounds interesting. Like, you know, one of those like can we we can't get that here. No, probably that has to be illegal.

SPEAKER_03 19:17

No, there is one company that can get it in the States. Do you know where where that is? DeLorean?

unknown 19:23

No.

SPEAKER_02 19:23

DeLorean?

SPEAKER_03 19:24

It's uh the it's in I think Jackson, New Jersey. There's uh uh a uh manufacturing plant that uh uh creates the flavoring for Coca-Cola, and they are the one place in the country that is allowed to import them.

SPEAKER_05 19:39

Oh, for just like flavoring profile?

SPEAKER_03 19:42

Yeah.

SPEAKER_05 19:43

Oh, it's not because no one cares about New Jersey, so we just let them do whatever they want. They've had it rough enough.

SPEAKER_03 19:49

We shouldn't allow them to have cocaine. They're like, we don't, we really don't care about you guys. You just go do whatever you want. As a former Jersey resident, I can confirm it's bad over there. Poor New Jersey. No, not poor New Jersey. They brought it on themselves. I saw what they do there. I've seen what makes them cheer.

SPEAKER_05 20:06

There was a there was a video that I saw, like we're just shitty on New Jersey, and there was like Europeans that were like, can someone fill me in? Why does everyone in America hate New Jersey? Like everyone had their reasons, or just because they're like, ah, they're fucking New Jersey. That's why. Like it's great.

SPEAKER_03 20:21

Uh look, we all have to hate on something for the rest of us to be cool, right? Yeah. I wish I lived there for 24 years.

SPEAKER_05 20:30

There you go. That's a screen. There you go. You have something.

SPEAKER_02 20:33

I think that's I think the lot of the world actually feels that. I think probably at least half. You guys you guys hate Jersey.

SPEAKER_05 20:40

The rest of the world, we just hate you. A lot of people don't really care for the shit that we do. Oh, because we overthrow their governments and all of that stuff.

SPEAKER_03 20:51

Hey, install democracy. That's what we do. We install democracy. We're liberating them. Um liberation. Uh what were we talking about? Home workouts? What were we talking about? Home workouts and cocaine. Oh, you want to learn a lot about cooking camp.

Pick Exercise You Actually Enjoy

SPEAKER_05 21:08

I think you're saying like keep it move, just like moving. I think that's great. Like, I think that's just a great place to start, honestly. It's just like fucking like moving. Like, you know, I got a two-year-old, so I'm moving a lot. She's being really into dance. She's like, let's dance. I'm like, and then she wants me to throw her up and down and hang her from up, you know, her legs and stuff.

SPEAKER_02 21:24

Like, that's the worst study. The best cardio. And the top of that was dancing. Not necessarily because it burned the most calories, but because it also was associated with strong mental health improvements.

SPEAKER_05 21:39

Yeah, you get the double whammy or whatever.

SPEAKER_03 21:42

Like that's great. I I will often say I do nothing for my health, and that's you know, it unless it's some responses. What do you mean you do nothing for your health? You're very healthy. Well, first off, no. Uh secondly, I I'm not doing anything for my health. I do things I enjoy that have health benefits. So, like these are things I would do without the benefit. On top of it, I I like walking. Right. It feels good. I like the meals that I have because they taste good. They also have protein and fiber. He likes kayaking.

SPEAKER_02 22:13

I like climbing trees.

SPEAKER_03 22:14

Yeah.

SPEAKER_02 22:15

Yeah.

SPEAKER_03 22:17

It's if it if it Is stressful if you're a CrossFitter and you don't want to do that. Stop doing CrossFit. Come home. We miss you. Yeah.

SPEAKER_02 22:25

There's no exercise that you have to do.

SPEAKER_05 22:28

Yeah. I think it's just about finding that thing. I came back here, I talked to an old friend, I haven't talked to in a while, and she's gotten like insanely into cycling. Now she's teaching cycling classes, like everything cycling every day. And I'm like, fucking gangbusters. I would rather do well, definitely I wouldn't rather run, because fuck that, that's the worst. But like I really wouldn't want to do that, but I'm glad you found like you found something that you enjoyed. You're moving with it. That's what's important. Like, who cares?

SPEAKER_02 22:55

Whatever it is, fine self. I think a lot of people need to take that step back and be like, Am I enjoying this workout, this cardio, this whatever? And if the answer is no, yeah, find a different one.

SPEAKER_03 23:09

You guys have seen those videos where it's like a class of like women in a gym and they're like tied up to ropes or something and they're falling around and stuff. And the captions always like uh you know, five sets of bullshit to failure or whatever. Middle-aged women, blah, blah, blah. Yeah. And it's these are people who are active in a way that is fun. These are people that maybe otherwise would not be moving. That that's a uh I want to do those things. That looks really fun.

SPEAKER_04 23:38

Yeah.

SPEAKER_02 23:39

I really I like the uh the drumming ones.

SPEAKER_05 23:45

I like their ones with the jumping where they have like the little shoes like that make them like more springy. Like, that shit looks fun. I would totally I would do that too. Yeah, yeah. Because I I think often people look at it and go, like, but you could do, and it's like before you even finish your sentence, like, okay, cool, they could be doing a ton of things, but this is what they want to do, and this is what's enjoyable, and that's fucking first and foremost, you know.

Stop Overthinking And Just Move

SPEAKER_03 24:11

I I did a video recently. I want to give this person a plug because they're I think they're doing great work. It's too lazy to walk, too lazy, and then the number two walk. And this this person, um, I I filmed a video maybe about a month ago. I saw them uh rolling on the floor back and forth, like basically like doing laps on the floor. And all the comments were people saying, like, well, why don't you just get up and walk? Anything but walking. This person can't walk. Like they've got some kind of degenerative condition that does not allow their legs to work. And I so I filmed a video where I did the rolling on the ground as well, and I was exhausted. I did like five or six takes of it to get the shot correct, and I'm sitting there going, like, this is harder than it looks, you know, and and it's like if if that's gonna be your movement, first it was fun to do, and secondly, like the person who showed me that through video was like that's all they could do, and they were doing it. Like your exercise may not look like the typical exercise, but it is whatever, it doesn't matter, do it. Yeah, yeah.

SPEAKER_05 25:22

I think out of all of this, that's just like the most important message. Like, and that's why it's like there's a lot of other podcasts where they'll debate, like, oh, well, you should do this bicep curl because it focuses this head, like all this stuff. I'm like, like that stuff's like cool, man. But fuck. Like, I'm gonna go back to the case.

SPEAKER_03 25:40

Every bicep curl hits every bicep head.

SPEAKER_05 25:42

I should like oh, the triceps. I've seen this, like this whole argument about triceps, and if you do it overhead, like, oh my like, sure, sure, I guess that stuff's fun or whatever. But like, just move your body, and that's really what fucking matters.

SPEAKER_03 25:58

Bicep curl with good form, that stuff.

SPEAKER_00 26:00

Yeah, you're good.

SPEAKER_02 26:02

The only person it matters to is whoever's going for the Olympia, because maybe this head of the bicep is ever so slightly smaller than this butt head of the bicep, and they need to have that symmetry. That's the only person that it matters to.

SPEAKER_04 26:18

I'm like, if that's your brachialis actually increases the amount of width in the bicep.

SPEAKER_03 26:24

Well, it's just there's a bell curve about this.

SPEAKER_05 26:26

Like, and then you can hang out in the we're arguing about this, and then it's just like also like the average American takes like 4,000 steps a day, maybe. You're like, uh uh, like what where can we meet people that just like gets them gets them to move you know a little bit more? And I like your suggestion with like YouTube. I think that's just one of the best things, man. You look it up, they got fun music they're playing, or whatever. You know, I think music's a great one. Like, if you're not really feeling a workout, I put some headphones on, I listen to some music, like a gym playlist that I got or whatever. That gets me a little bit more, like, you know, going a little bit more. I think that's great. You know, whatever. If you're someone who does like caffeine, sure. Your coffee, your pre-workout, your energy drink, your whatever it is. Oh my god, it's zero sugar, gosh, sweetener, sure. Fuck it. Take that, whatever works, doesn't matter, man. Stop fucking being so you know about it.

SPEAKER_02 27:21

Here's a here's a challenge for listeners if you if you're just starting out or whatever, is just grab your phone, open up whatever it is you listen to music with, and just pace around your living room or somewhere that's comfortable, and go through your your music and make yourself a playlist.

SPEAKER_05 27:40

Yeah, make a playlist, make a gym playlist, make something that gets you hype, whatever it is. Look up, look up hype playlist, and then pick songs out of that. Like, oh, I like that song. Oh, that song sucks. I don't want that one.

SPEAKER_02 27:51

And before you know it, you know, you'll be uh you'll be playing around with songs, you'll lose track of time, and you'll have walked, who knows how much. Just in your living room.

SPEAKER_05 28:01

And with the way I'm feeling, rage against the machine helps a lot. Just throwing that out there. That's all I'm saying. I listen to Yacht Rock.

SPEAKER_02 28:08

Which machine are we raging against?

SPEAKER_05 28:10

The the big one. The one with all the horsepower. Leg press. The DeLorean.

SPEAKER_03 28:17

No, that one only that one only has a V3, unfortunately. We're not raging against the time machine.

Avoid The Fitness Optimization Trap

SPEAKER_05 28:24

Please, God, no, it's all I have. Just keep it fucking basic, man. Like, it's just too much. It's too much. That's what I think. Like when I meet people in in person, like I meet fans, whatever, they're like, one of the main things I hear from them is like, I appreciate that it's just down-to-earth and realistic and just like basic. I'm like, that's all I fucking want. I don't care about all that other shit and like optimizing supplements and blah blah blah. Do your basic shit. And that's that's whatever.

SPEAKER_03 28:51

Then the rest is literally the well, here's the influencer trap, right? People that do this professionally, they they make these videos and then they're making videos about the basics for a long time, and then they start to think, well, I need to expand into other topics because I've been harping on this long enough. And then they, you know, they get into like I I love Jeff Nippard, but it most of the stuff he's talking about is not useful to somebody who needs to lose 100 pounds, right? Like it's yeah, it's right, it's correct information, but like me at my heaviest, I didn't need any of that. I just needed somebody to be like, how do I how do I move?

SPEAKER_05 29:29

And I think like he has that stuff, but like again, you can only do it so much that so then you have to like go like standing calf raises versus seated calf raises. Which one's better for you growing your calves and like you eventually you end up there? I think a lot of you know that's fine, but I I'm that I'm definitely never going there.

SPEAKER_03 29:48

I know a lot of like a lot of the stuff I know about weightlifting came from that. I've got his book, The uh the the muscle ladder. Like it it is it's good information, but it's also a lot of information when you're just trying to get into like a basic routine just to start moving. You don't need to know like the the the heads of the tricep. Yeah, it's like that can throw people off. It's one of the things I I've got a a set of habits that I call the daily minimums that I talk about in my group coaching program. And it's basically it's like none of the stuff. That's Mike needs a plan at school. No, don't plug SKOL. S K-O-O-L.com slash plan. Get your seven-day free trial now. Um it's I I call it the daily minimum minute.

SPEAKER_02 30:32

I'm gonna plug your group.

unknown 30:33

Fine.

SPEAKER_03 30:34

We're all gonna plug each other to death. Plug my butt. Anyway, um we it's it's I call it the daily minimums. Again, it's not gonna change your life, but it's gonna give you a solid foundation from which to start. And it's basically there's no numbers involved. It's just like, how many times do I want to refill my glass of water? How many steps am I gonna get per day? How much protein am I getting per meal? Oh, you know what?

Daily Minimums And Gamifying Habits

SPEAKER_05 30:58

Okay, so you know the like uh Mediterranean diet, right? And you get like kind of points for like checking off things. I ate a serving of legumes, I ate this or whatever, right? I feel like having that for like not just food, but like fitness or whatever would be really cool. You know, like I took this, I did this walk, I did this thing, you know, this active thing or whatever, and then like you kind of like get points. Because I'm gonna tell you something, like the way like a lot of these fucking apps hack your brain is just like, hey, we don't give you any money, but you get points, and we're like, oh wait, hold on a second, we get points. Like if you like Google reviews does that. Like, I think like if you review enough things and you get points and you get a certain badge or whatever, it doesn't mean anything, but like you know, peep, we love points, we love points on things, so like fucking hack your brain for good. That's what I'm saying, you know. Like, oh, I got two points for going on this walk or whatever, like have like a little list out. I think that would be super cool. I think something like that might already exist. I don't know.

SPEAKER_03 32:01

Yeah, I'm about to put a point system on the on the daily minimums.

SPEAKER_05 32:04

Maybe I think that would be great. I think a point system because man, our brains just like with we we love that stuff. We love those little bing. I got my little I got my I got my little shiny points that I can show off, you know. Like what's it gamify it? Yeah, gamify, exactly. Like Duolingo or what not is it duolingo or whatever? Something like the language learning apps, whatever they're like, you had this spent this streak and this thing, and boom, ping, whatever it is, you know, hack your brain for good.

SPEAKER_03 32:34

Or you just distract yourself. Like my my steps happen basically while I'm not even paying attention because I'm always doing something else while I'm getting my steps in. I'm always having a conversation with a client or with you guys. And by the time we're done, I look down at my thing, I'm at 10,000. I don't even feel it. Yeah.

SPEAKER_02 32:55

Most of the time you're at three, 30,000. Yeah, but yeah.

DIY Equipment Plus Protein And Fiber

SPEAKER_03 32:58

My uh coach, uh shout out Coach Quincy, uh told me I can't walk as much anymore. So I have to slow down. Too much. I'm literally I'm walking too much. And the thing is, like, it's I something I'll have to say is you have exactly as much energy as your lifestyle requires. Which is like it's it's an honest, a brutally honest call out of like, why is it that you as a sedentary person would have the energy or need the energy to go to the gym five days a week? You have to build that, you have to work it up. I didn't always have that. I used to be exhausted quickly and I was frustrated with that because I wanted to have the energy of someone who went to the gym five days a week. But if I it if I didn't, if I was not a person who did that, but I had the energy, I would just be anxious all day. Because I'm like, well, I've got all this built-up energy, it doesn't have anywhere to go. It's like start with uh one day or start with you know stuff at home. I've got some basic equipment here in my home that I use for a basic workout. If I can't make it to the gym, like we've got a pull-up bar on the yeah, I like the pull-up bars. Dip bar right here, the dip bar is awesome. I love this.

SPEAKER_02 34:08

You know that's gonna be super quiet, Mike. You you need to be beside the microphone. No, it's by dip bar. It's fucking there. You go. There you go. Yeah. Yeah. But yeah, no, they like all you need. People always say they they don't have equipment. All you need is a bag. And you can put books in it. You can put soup cans in it. There you go.

SPEAKER_03 34:27

I saw somebody lose so much.

SPEAKER_02 34:30

Yeah, that's good. I like that.

SPEAKER_03 34:31

Fuck raises with a case of water bottles.

SPEAKER_05 34:33

And I'm like, that's I I love one of those big refillable waters, you know, like those big like plastic jugs you get those things.

SPEAKER_03 34:39

Ten gallons. Yeah. You can fill it up halfway or whatever, you know, and start working your way up. You could add weight by like, you know, adding like little sharpie lines and then slowly adding water into it. I like increased the weight.

SPEAKER_05 34:51

You can do sand in there, like, ooh, now it's sparkly. I add some glitter.

SPEAKER_03 34:57

And then you drop the sand bucket and it just gets everywhere. And now visible living room. My fitness sand bucket from inmoderation.net. Oh. Just dropped every it dropped into my nutrition bucket. Now I can't eat the food in there.

SPEAKER_05 35:14

I mix buckets, never mix buckets. Don't mix the buckets. This is our crossing streams and don't mix the buckets.

SPEAKER_03 35:23

If you buy the sand fitness bucket and the nutrition bucket, do not mix them up. It'll be a bad time.

SPEAKER_02 35:28

But also on the topic of nutrition, you also mentioned uh you know how much protein you get in a day. And that's another thing that people end up overthinking when they get into stuff. You know, they think they have to get protein this and protein that and protein. The um the the upper cap on protein is 1.6 grams per kilogram, which is 0.7 something grams per pound. It's not you don't you it's not one gram per pound. It's not 1.5 grams per pound, it's seven grams per pound.

SPEAKER_05 36:07

Like I work out quite a bit. I'm like, I try to hit 100 grams of protein. Like I try and get over 100 grams of protein. I'm like, good. Then that's that's good. That's close enough. Like, I'm not gonna not everything needs to be protein. It's fine, it's all fine.

SPEAKER_02 36:20

Get some beans in there, get some fiber in there, too.

SPEAKER_05 36:23

Oh, I had made lent I made like a lentil soup today. That shit was good.

SPEAKER_02 36:28

Some like lemony yogurt. Damn. Actually, when people are you know trying to get into health, I think they've over they definitely put more importance on protein and then you take some of that away and put it on fiber. Fiber, even yeah.

SPEAKER_04 36:44

Kidding carbs, like I don't know. It's just you don't overcomplicate your life, man.

SPEAKER_05 36:50

Keep it it's fine. You got too much shit to worry about as it is, George.

SPEAKER_03 36:55

Oh, real quick about uh how much protein you should be getting for anyone who has that question right now. There are some of you that have heard one gram per pound of body weight. If you are 300 pounds, that's a bad idea. It's not good. I yeah, it's not good. Start with a hundred. You probably if you're trying to figure out how much protein to get, you're probably not even cracking a hundred. Let's get there first.

SPEAKER_04 37:17

Yes and then work on it.

SPEAKER_03 37:19

You'd never there's not gonna ever be a time where you need 300 grams of protein. No, even like 200 is excessive for most human beings.

SPEAKER_04 37:29

Yeah, man.

Food Fear Apps And AI Health Scares

SPEAKER_05 37:30

Get some fiber, get a little protein at each meal, trying to have a protein source. Like, oh, I got chickens, oh, I got lentils, oh whatever. Done. That's it. Yes, you're done. Why? So why are you making it more complicated for yourself? This is fucking ooh. Oh, I my fucking Dasani water on this app scanned it. It's full of PFUS. Oh, get the fuck out of here. God damn, how far down the rabbit hole are we going? I drank out of a hose as a kid. It's fine. Fuck off. Drank from a hose this week for fun. Right? Oh no, I'm worried about my fucking the water I drink, Fiji water. Oh, it ranked poorly because fuck off.

SPEAKER_03 38:11

Oh my god. There's a there's an eating disorder app that I I've been seeing advertised on TikTok, which is you scan a label and then it'll start highlighting some of the ingredients in red. Oh, there's so many of those apps.

SPEAKER_05 38:24

There's so many, there's lots of those now. I get tagged in all of these like promotions. Holy shit, there's this fucking oh, can I just play this? I'm gonna play this for like a video. I don't know what I'm gonna say. Yeah, I figured out, yeah, but I got tagged today. This shit's just crazy. So I'm just gonna say it's a guy talking on a stage. Okay, that's pretty much it.

SPEAKER_01 38:44

Baby carrots are soaked in the same chemical used to clean your toilet. Internal real closer to the microphone. Every stump is drenched in an active bleach compound at over double the dose deemed safe by the EPA. This baby carrot is spiked with 34 pesticides beyond any wash or peel. It starts as rejected carrots.

SPEAKER_05 39:02

Now, here's the thing if you watch his mouth, it doesn't line up perfectly. It's a fucking AI video where they like took somebody talking. Yeah, you can hear the AI, right?

SPEAKER_01 39:12

But then at the end of the video, I scanned a pack with the Safe Choice app, and indeed, baby carrots are filled with nine different attitude.

SPEAKER_05 39:20

Yeah, so it's just like an advertisement for a fucking one of these apps. So they just take somebody who's talking on stage, make them say whatever about baby carrots, and then I scanned it with this app. And there's so many of those videos. The same the same video posted on different accounts, and like I'm just like and this is why people see it, and then they're like, Oh, well, fuck it, I give up then. Like, fuck all I get. That's how I feel. That's my thoughts. Tell us more about how you feel. Oh, that's literally how I feel.

SPEAKER_03 39:52

I want to see a spike in the audio.