Hello and welcome to a another exciting episode of Bridge the Gap where we're balancing life through health, wealth, business and relationships. Alright welcome to the show. My name is Colton Cockerell. And with me, I have my lovely co host, Miss Trisha Stetzel Trisha, what is going on?
Trisha Stetzel:Hey, everyone super excited to be here this month. As a reminder, we're focused on health. And today we're going to talk about the misconceptions of working out and who better to have on the show to talk about working out and Fil Silvas, the owner and personal trainer for OTG fitness. Hey, Fil, welcome to the show.
Fil Silvas:What's up, thanks for having me on.
Colton Cockerell:And we love having to fill but before we jump in, we do got to give a shout out to our sponsor and say sponsor, today's show is brought to you by Sharer McKinley Group, LLC. So Fil, with that being said, let's go ahead and jump in get a lot of questions for you. A lot of people it's the new year, people probably have a ton of questions on how do I work out or they might just be trying it and they're doing it the wrong way. So we want to make sure that we give some education on the proper way to do it. So first question, how many times per week do I need to work out?
Fil Silvas:Um, we say, here's what we say OTG, we say that four days per week is ideal. And this is structured workout. And what I mean by structured workout means that you have a plan in place, execute the plan, and you're done. So we say four is ideal. Three is good, two will get the job done. But that being said, little caveat, we want you to be active every day. That means four structured workouts, we're weightlifting, something along those lines, but seven days a week we do we do want to be generally active. So it's kind of a kind of a two part answer. But that's what we believe is best because we're about more frequency over duration mean, we want you doing something active pretty much every day.
Colton Cockerell:So can you can you kind of expand on the on active, what do you mean just like walking potentially, or
Fil Silvas:going for 30 minute walk outside, take your dogs for a walk, play basketball with the kids run up and down your stairs, I don't know. Just you know, some people like to do a step goal. I think that that's really great. People use the big round number 10,000 steps a day, I think that that's a that's a great goal. So it can be Yeah, a walk with the kids walk with the dog playing fetch with your dog outside, you know, move just moving around a little bit not sitting all day, even for some people, it can be really helpful to want instead of doing one long walk, man, I can't fit that on my schedule. Or maybe you can't even walk for 30 or 45 minutes without your knees hurting or your hips or something like that. And personally, what I like to do is break my walks up throughout the day. So I go on multiple 10 minute walks outside, so you're outside in the sun every day and a really good way to time that is just every time you eat, go for a walk, because most people eat three, four times a day. If you eat, that's your trigger. I can't really snap that good. Maybe a little better, I don't know. But yeah, every time you eat, that's your trigger to go for a 10 minute walk. And if you do that three times a day, that's 30 minutes of walking. So that's one really good way to get some activity and
Trisha Stetzel:I like it. So Fil, what I hear you saying is get your rump out of your chair. Yeah. And out from behind zoom, take yourself outside, get some sun in your eyeballs, right and some vitamin D on your skin. And I know that that can be that can be hard for a lot of people who are working from home, right? So making it making it a habit is definitely important. So those three or four days a week where you're actually doing a regimented workout, how long are those workouts? Or how long should I be doing a workout for?
Fil Silvas:So we'd like to 30 to 45 minute range. A lot of people say an hour and that's totally fine. But the problem is finding an hour out of your day. And I've found working with hundreds 1000s of people at this point that working out at home is really good. But it can be helpful. But getting away from home can also be super helpful. So we're more fans of going to the gym or going to the park down the road and taking some light dumbbells with yourself like that getting out of the house. That way it changes your mindset from your place of family or even your place of workout. People talk about having an office in their home. So it's like they only go to their office to work. Well. It's the same thing when it comes to your workouts. And the problem with having an hour long workout. is once you take the time to go somewhere. Workout, take the time to get back home. Shower and everything, we could be talking about hour and a half or two hours, right. And now that's why it's so difficult. But if we shorten the workout to 30 to 45 minutes, 45 minutes being, you know, on the longer side, 30 minutes being kind of that minimum barrier to entry, hopefully, we can get everything done and actually still fit it in our day. And we're also in general fans of frequency over duration, meaning that we'd rather you work out four days a week for 30 minutes, then twice a week for an hour, the benefits are going to be much more substantial. And we're also going to actually build the habit, you probably know as good as anyone, you're not going to anything you do once or twice a week, you're not going to build the habit, we want exercise to be a regular part of your day. And exercise needs to be as normal as clocking into work, then until it is you're going to have a difficult time. So we want to build that habit faster. And I guess one one more note that something that I like to talk to people about that an analogy that can be really helpful, I guess is let's say if it takes you 100 workouts, to get into the groove and workout to be easier, would you rather that take six weeks, or six months, you know, get into the groove faster, and your benefits will be better.
Colton Cockerell:So then now let's talk about that exercise for that workout. What is the best exercise specifically people are trying to lose weight. So what are the best exercises that you've come across that you think would be very helpful to lose weight.
Fil Silvas:So when it comes to exercise, the most beneficial, the best bang for your buck is definitely going to be strength training. So we're using weights we're using bands are using our body weight. And that is what's going to get us the most bang for our buck, because we want to build muscle, which will later help us lose fat, and something that I really want everyone to understand. And I am pretty straightforward people and they come here to sign up and stuff like that. If you want to lose weight, you don't work out to lose weight, you work out it's part of weight loss. But the weight loss itself is going to come more in the lines of your eating habits, you exercise, the main goal of exercise should be to get stronger, feel better, have more energy, and be more confident in yourself, that confidence will then bleed into having better eating habits. Because fitness is very exponential. And what I mean by that is when you start working out, you're going to automatically eat a little bit better. And when you eat better, you're going to feel better, when you feel better, you're going to work out more, and it's this constant exponential cycle up. So not to say that exercise doesn't help weight loss because obviously it does, but don't make weight loss your main goal for going to the gym and working out it should be to to build muscle gain confidence and feel better about yourself. And then we'll lose weight through through eating habits. So that's just that's just my belief. And I've seen it work for a lot of people.
Trisha Stetzel:It can't outrun the fork. Right, right.
Fil Silvas:I lost almost 100 pounds myself and zero exercise, you know, other than just like normal daily, daily stuff that people do, but no structured exercise during my personal weight loss journey. So I'm really big on the diet side of things when it comes to the weight loss itself.
Colton Cockerell:You know, but But working out working out is important. And, like you said from the feeling good aspect from longevity, all that other stuff. So absolutely weight loss, dieting, it's how
Fil Silvas:you it's how you complete the circle. Yeah, you know, you got to exercise. And then it's all it's all compounds on top of each other like compound interest, you know, I'm saying
Colton Cockerell:talking my language? Yeah, see,
Fil Silvas:I knew I could relate something in there.
Trisha Stetzel:So I, you talked about strength training. And I know and some people may not know this. So I'd like for you to talk a little bit about it. It's kind of a two parter. But strength training is also important for aging people, people who are older so let's talk a little bit more about aging folks and strength training but also pepper in the cardio, is there a place fill for cardio in the workout? And where where does what role does that play?
Fil Silvas:I would say this drink is more important for the aging individual. Because the older that we get, the harder and harder it becomes to gain muscle. At some point. You know in the cycle, it becomes extremely difficult to gain muscle. And our goals change actually, from gaining muscle to maintaining the muscle that we have, actually, you know people that are getting into their 50s 60s 70s Is it possible to gain muscle, of course, is it hard, it's much harder than someone you know, in their 20s, or even 30s. So at some point, the goal is kind of change actually to just maintaining the muscle that you have. And strength training is the only way that we can do that. And as far as cardio is concerned, there's always a place for cardio for heart health. Remember that our heart is a muscle, just like your biceps, they're, they're a different type of muscle, for sure biceps or skeletal muscle, you know, it's a different type of muscle. But at the same time, your heart still needs to be trained. And you need to get that heart rate up, push that threshold high, as often as you comfortably can. Obviously, don't overdo it, consult with your doctor before you you know, do high super, super high intense, you know, workouts that are really getting your heart rate up, especially if you're an older individual. But there's always a good place for cardio and training the heart for sure. But strength training for the aging individuals exponentially important
Colton Cockerell:in adding to that I actually know, I don't wanna say quite a few people, but a handful of people who actually believe that they don't they don't do a lot of weight training, they think that cardio alone will help them lose weight. Can you kind of expound on that and the misconception of cardio overweight training?
Fil Silvas:Yeah, I would say that's, that's probably a huge misconception and a big problem that people believe that people have, because muscle tissue is what is going to help you lose weight and keep it off. Even more important than losing weight is keeping it off. I don't have the like statistics, right next to me. But off the top of my head, I want to say it's like over 91% of people that lose significant amounts of weight significant mean 30 pounds or more 91% of people that lose 30 pounds or more, gain it back within three years. And that's probably because they just ate less and did more cardio. Now, if they would have been strength training, gaining muscle, that's how we that's how we kind of raised the metabolism like it's deeper than that. But that's the easiest way to think about it. In layman's terms, the way people think of metabolism that like I want to be able to eat more without gaining fat. The way that you do that is add muscle mass. Muscle mass is active tissue, which requires calories just to maintain the muscle that you have. So the more muscle you have, the higher metabolism, the more calories you can consume without gaining weight. So if someone that lost significant amount of weight, 30 pounds or more core to also be lifting weights and gaining muscle, then they could continue to consume more calories without gaining their weight back. So skipping the weight training, you might not feel it now. But three to five years from now, you're going to feel the difference, because that way it's going to start creeping back on.
Colton Cockerell:So I think that's probably one of the most interesting things I heard today. So you're saying that that just having more muscle naturally, is you're burning more calories, or you need more calories to fuel that muscle? That's right. And so and so that weight loss that's just not like what I've heard with cardio and you're running. Is it true that when you're running, that's when you're burning all that, that that fat and then potentially when you stop it stops, whereas lifting weights that lasts for hours, the breaking down of muscle and the building back up, and that's burning calories continually. Is that true?
Fil Silvas:Yeah, there's something to be said about that. That's actually it's called EPOC. It's an acronym that stands for excess post exercise, oxygen consumption, which is EPOC, which is the effect of continuing to burn calories, consume oxygen for the time after your workout. Now a hit cardio session, heart rate up and down, heart rate up and down. There is a small effect of EPOC there. But it's going to be even better on the weights for sure the string training part of it is going to get that EPOC even higher.
Trisha Stetzel:Oh, I love it. That's great. Right. So I had to get this out of my brain Fil while you were talking about that. I was drawing a parallel to us Texans who have St. Augustine on our lawn. Right. It's not about killing the weeds. It's about feeding the St. Augustine. St. Augustine will be stronger. Feels like I'm not getting it at all. Texans are listening to this and they've got St. Augustine grass, they will for sure. It really is about feeding, feeding what you want to grow, right? That muscle right is what's really going to help us lose that weight is what it sounds like. So what what about belly fat? What's the best way to get rid of that stubborn belly fat?
Fil Silvas:So we're gonna go back to the diet a little bit. It's for sure in the diet side of things is how you're going to lose that obviously the exercise is going to help and then when it comes to the way that you gain fat and lose fat. Unfortunately, there's a genetic piece to that. And so I always tried to ingrain into people's mind is, over time as you've been gaining weight, it's likely that your body grew and you gained weight in certain areas before other areas, right? So the body loses weight in the same fashion, it's all going to be proportion. So there's no way for me to prescribe you something that says you're going to burn only belly fat, or you're going to burn only thigh fat, or you're going to burn only arm fat. Unfortunately, that's not really a thing. You definitely can, you know, exercise more in those areas and gain more muscle which will help you shape those certain areas. But as far as losing fat from a certain area, not necessarily possible. Unfortunately, the reality of the situation is that you're probably going to lose weight in the same way that you gained it.
Colton Cockerell:Fil just saved a lot of people a lot of money. Trisha, you want to take us out? I love it.
Trisha Stetzel:Yes. Hey, Fil, thanks so much for being with us today. We really appreciate your knowledge and sharing that with our listeners. And for our listeners if you want to get in touch with Fil Are you want some more information about OTG fitness please check out the show notes below. And tune in next week for another exciting episode of Bridge the Gap when we talk to Chelsea Ward about good sleep habits.
Colton Cockerell:Thanks again for tuning into this week's podcast. Don't forget to subscribe and share this podcast with the most important people in your life. Colton Cockerell with Sharer McKinley Group, LLC is located at 820 South Friendswood Drive Suite 207 Friendswood, Texas 77546 phone number to 281-992-5698. Securities and investment advisory services offered through NEXT Financial Group, Inc. member FINRA/SIPC Sharer McKinley Group is not an affiliate of NEXT Financial Group, Inc.