Episode 398: Liron Kayvan: What Fitness Trends Aren't Telling You About Getting in Shape

Are viral fitness trends actually helping you get fitter, or are they just a distraction from what really works? In this Fitness Friday episode, I am joined again by my friend, Liron, to dig into the latest social media workout crazes and why so many people overlook the basics that truly get results. We're covering everything from how to avoid common plateaus to the actual workouts that build lasting strength and why heavy weights and structured cardio can't be ignored. Liron Kayvan founded BFLA in 2019. He's a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss: Are Viral Fitness Hacks Worth Your Time? We Fall for Crazy Fitness Trends The Only Fitness Advice You'll Ever Need Is Food Obsession Hurting Your Fitness Goals? Why You Can't Out-Exercise a Bad Diet Thank you to our sponsors: Therasage: Head over to therasage.com http://therasage.com/ and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com http://truniagen.com/ and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www http://www/.magicmind.com http://magicmind.com//jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohenand use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen http://timeline.com/cohen Air Doctor: Go to airdoctorpro.com http://airdoctorpro.com/ and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Find more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnessla https://www.instagram.com/beyondfitnessla/

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Hi guys, this is Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:10Jen Cohen?

  Hey friends, you're listening to Fitness Friday on the Habits and Hustle Podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up.

• 0:33Jen Cohen?

  Before we dive into today's episode, I first want to thank our sponsor Therasage. Their Trillight Panel has become my favorite biohacking thing for healing my body. It's a portable red light panel that I simply cannot live without. I literally bring it with me everywhere I go. And I personally use their red light therapy to help reduce inflammations in places in my body where honestly, I have pain. You can use it on a sore back, stomach cramps, shoulder, ankle. Red light therapy is my go-to. Plus, it also has amazing anti-aging benefits, including reducing signs of fine lines and wrinkles

• 1:13Jen Cohen?

  on your face, which I also use it for. I personally use Therasage Trillight everywhere and all the time. It's small, it's affordable, it's portable, and it's really effective. Head over to therasage.com right now and use code BBOULDS for 15% off. This code will work site-wide. Again, head over to therasage, T-H-E-R-A-S-A-G-E.com and use code BBOULDS for 15% off any of their products.

• 1:56Jen Cohen?

  Hello. We're here again with Fitness Friday with my friend Liron. He does a lot of these things with me because I just like yapping and yapping with you.

• 2:06Speaker 02

  We're two yappers.

• 2:07Jen Cohen?

  We're two yappers. You're a yapper and I'm a yapper. And I want to say this because I always forget, guys, please do me a solid. If you guys can like this podcast, subscribe if you haven't subscribed. Leave a review, leave some comments. It really helps the podcast and I would really appreciate it. I always, I always forget to say something and share it. Please share the podcast. If there's something that you heard that is interesting that you think is, can be helpful to someone else, please share.

• 2:37Speaker 02

  Or you want to talk shit about your friend.

• 2:39Jen Cohen?

  What?

• 2:39Speaker 02

  Or you want to talk shit about your friend.

• 2:41Jen Cohen?

  Why would you want to talk shit about your friend?

• 2:43Speaker 02

  You know, like plant-based, meat-based, you know, that type of thing. If you just want to send something as a

• 2:48Jen Cohen?

  Don't listen to him. He's talking about a different episode. Just do me a favor. Like, subscribe, share. It makes a big difference. Okay, with that all being said, let's talk today about viral fitness trends. I love this topic. Okay, I want to start by saying the funniest thing. Someone sent me, speaking of sharing, someone sent me the funniest, funniest reel I've seen in a long time. It was literally a reel of a guy making fun of middle-aged women who basically will do everything, every type of workout, quote unquote, except an actual workout. Right? Like, you know, so instead of just doing like weights and some cardio,

• 3:29Jen Cohen?

  they're doing all sorts of crazy wackadoo things, like trying to run up a tree and then run down.

• 3:35Speaker 02

  It's 100% true.

• 3:36Jen Cohen?

  Well, that's why it was so funny. It was because it was so true. Like, everybody, like all my friends, we basically, middle-aged women, they're going by the droves to try all these wackadoo classes and just to do anything other than the things that will be the most effective. Like, nobody wants to listen to what actually works, which is heavy weights and some cardio. Instead, they literally will go And like will will like go on a swing set and like just, you know, basically with your stomach and like

• 4:09Speaker 02

  Oh, they love swing set. There's always a swing set in there.

• 4:11Jen Cohen?

  There's always a trampoline, a swing. And by the way, I'm a victim of this too. I have my trampolines and that and there's a place for all of it.

• 4:19Speaker 02

  You're talking about like trendiness and stuff.

• 4:20Jen Cohen?

  Yeah, I'm talking about trends. Like they'll see something on TikTok or they'll see something on Instagram that looks like the the new workout of the month or the day. And then they'll go and do it versus doing what's actually the most effective, which is weights that say. And I also think running, if they're gonna do a cardio workout, I think running is really effective. I also think inclined walking with a vest, like a weighted vest or with hand weights, the most effective. And besides those two things for cardio, obviously I love walking, walking is like an inclined walk, you know, those are to me the most effective and the most the most easy to do. But people are like, will do anything but the things that work.

• 5:00Speaker 02

  Rucking, you know what rucking is?

• 5:01Jen Cohen?

  Of course, rucking is wearing a weighted vest.

• 5:03Speaker 02

  Or your baby, like I do.

• 5:05Jen Cohen?

  Oh, you wear a baby. That's basically a weighted vest.

• 5:07Speaker 02

  Yeah.

• 5:07Jen Cohen?

  So that's what I find really funny. So let's talk about these viral fitness trends. So the one that's really popular right now is this twelve percent incline with three percent, you're going, you're going twelve, twelve percent on incline at a three point O speed.

• 5:23Speaker 02

  Very specific.

• 5:24Jen Cohen?

  For thirty minutes. Cause some girl on TikTok.

• 5:27Speaker 02

  Bodybuilders have been doing that since the sixties.

• 5:29Jen Cohen?

  A hundred percent. But some chick on on TikTok did it. And now it's called the twelve, three, three workout.

• 5:35Speaker 02

  It's got a name.

• 5:36Jen Cohen?

  Yeah, and everybody's doing it. It's like the thing to do.

• 5:40Speaker 02

  Fantastic.

• 5:41Jen Cohen?

  And no, the twelve, three, thirty, I think it's called, or the twelve, thirty, three. I don't know what it's called, but it's basically thirty minutes at three miles an hour at twelve percent incline and it's all the rage, which is by the way, what I've been doing since I was like seventeen years old.

• 5:57Speaker 02

  This is not, this is not new stuff. Yeah.

• 5:59Jen Cohen?

  It's not new, but this is what everything kind of recycles itself. It's like, everything is cyclical, right? Like, people are acting like they've never heard of such a crazy thing before, which was like, it was like old school.

• 6:11Speaker 02

  And I bet most of them are holding on the whole time. So it's basically.

• 6:13Jen Cohen?

  They probably are. I don't know. I haven't seen it, but I will say that, you know, with anything, let me just say this. I want to make sure this is a caveat that I'm saying that no matter what workout you do, if you're doing an incline walk, not an incline walk, whatever, any movement is better than zero movement. Okay. But I want this caveat to be very, very important right now is the fact that no matter what you do, no matter how effective it is, you will plateau if you don't change it up. So don't always do twelve percent at a three mile at thirty minutes. Maybe do fifteen at like two point six, or maybe do a ten at four point oh. The more you change it up, the

• 6:55Jen Cohen?

  less your muscles will get kind of acclimated and you'll constantly see or limit your plateau, basically. Limit the, limit the plateauing situation.

• 7:07Speaker 02

  I think in general, aside from just changing it, you want to constantly kind of progress. You want to make it slightly harder every time.

• 7:15Jen Cohen?

  That's so true. Not every time. Like what I would say is I wouldn't do it every time.

• 7:18Speaker 02

  Over time, though.

• 7:19Jen Cohen?

  Over time.

• 7:20Speaker 02

  In the long term, you should be seeing at least some gradual increase.

• 7:24Jen Cohen?

  Like, but a lot of times, like for me, walking is my gateway drug to doing a more intense exercise.

• 7:30Speaker 02

  To use it as a warm up?

• 7:31Jen Cohen?

  I use it more than just a warm up. So like, I'm much more of a cardio junkie than I am of a weight junkie. So for me to actually get the pump and the energy to actually do weightlifting, I have to do my cardio first because then it's like the gateway. Like I'm sweaty already. I'm already like in the workout mode. Well, let me tell you, I'm already in the workout mode. So then for me to go into like to, to weight is much more of an easy place to go versus me having to like just go right into like a heavy weighted extra, like heavy weights, because I will procrastinate and I will think of everything that I have to do besides that. But just starting to walk is so much easier than thinking to yourself,

• 8:15Jen Cohen?

  oh yeah, I gotta go do like really heavy squats. So if I just do some cardio, it could be like twenty minutes. Like really, really helps me go into the next thing. So did I answer your question?

• 8:28Speaker 02

  Yeah.

• 8:28Jen Cohen?

  You said how long do you do it for?

• 8:30Speaker 02

  It sounds like it's um kind of ritualistic for you.

• 8:33Jen Cohen?

  It's a ritual.

• 8:33Speaker 02

  It's now associative. It's now like, okay, your body is basically getting the message. Okay, now we're working out.

• 8:38Jen Cohen?

  It's a habit.

• 8:38Speaker 02

  Leave, leave all your other stresses and concerns at the door. It's workout time.

• 8:43Jen Cohen?

  It's a habit. And by the way, I don't care how many people tell me that cardio sucks. I shouldn't be doing cardio. I should only be doing weight. Because for me, if I don't do that cardio, my brain will be a mess. I'll have higher anxiety. My, I will start to get depressed. I will not be as happy. My mood will really, really be, you know, down the tubes. So for me, my cardio and a lot of people's cardio is more for their brain health and their mental health than it is for their physical health.

• 9:11Speaker 02

  Yeah, definitely.

• 9:11Jen Cohen?

  And like I said, it's a gateway drug for me to actually now feel energized and feel like I can like conquer the world to go and like crush those weights. And which is really what I know what we should be doing as we age. Because as you get into middle age, that to me is fundamental. You need to do heavy weights.

• 9:30Speaker 02

  Yeah.

• 9:30Jen Cohen?

  So no matter what the fitness trend is, no matter what your friend Molly is telling you to do, you must, must, must do heavy weights.

• 9:40Speaker 02

  A lot of that, I think, is also social conditioning. I think it's that we think of weightlifting as a young man's game. So elderly shouldn't be doing it, which is the complete opposite of the truth, and women shouldn't be doing it. And I think even though logically, I think we're starting to understand that that's not true, that women should be lifting weights, that older people should be lifting weights. There's so much social conditioning that I think women feel like it's not feminine. So they do the feminine thing and those things are in our society, these silly, yeah, these silly. Not to say they're silly. I actually, again, I have a whole podcast on this, but like you should. So you should be doing fun, dynamic, novel things because your body loves that. It's play.

• 10:23Speaker 02

  What you're doing is your play and you're mixing workout with play.

• 10:26Jen Cohen?

  You're I think not only mixing workout with play, you're also it's great for your brain to be doing things that you altered you wouldn't be doing regularly like it's good for your your mental conditioning. You know, so to me, that's why any movement is good movement. I don't care how kooky or wacky it is. But this is the caveat I was trying to say earlier. But if you're trying to change your body composition and if you're trying to build lean muscle mass, you must do weights. You're not going to get that by jumping on a trampoline and doing wackadoo exercise classes that require that are basically you moving in weird ways or like or just doing whatever's trendy like it does come down to old school foundational fundamental shit

• 11:11Jen Cohen?

  that actually moves the needle. I don't care what anybody says. If you want to have fun and you just want to move your body because it's great for your overall, you know, well being marvelous. If you want to change your body composition and you want to actually like change how you, you know, how how your genes fit, there's nothing that beats heavyweight and cardio for me anyway.

• 11:32Speaker 02

  Do you have an RX like do you have a prescription for people?

• 11:36Jen Cohen?

  Yeah, my prescription is cardio and heavy weights.

• 11:40Speaker 02

  But how many times a week?

• 11:41Jen Cohen?

  No, my my prescription for people to get a kick ass body in middle age especially is I would do heavy weights three times a week.

• 11:50Speaker 02

  Yep.

• 11:51Jen Cohen?

  I would do one day a week of like light to moderate. So then you're doing four days at minimum weights. I would also do some form of cardio every day for at least thirty minutes. That could be walking, that could be what I prefer though is incline walking or jogging. I wouldn't do too much of the running because it's bad for your knees. It could be bad for your joints and too much running, quite frankly, can make you look flabby. I'm just being honest. That's why bodybuilders are always doing those incline walks.

• 12:21Speaker 02

  Yeah.

• 12:21Jen Cohen?

  Right. And people who are like in competitions, they're not running because you looks you look skinny fat, right? If you do too much of it. Endurance runners look skinny fat or they just look like they don't look like the body. Body, the ideal body that people are trying to go for. You want to have that body that everybody is ideally trying to get, which is like really toned, looking athletic. I would say those incline walks with the weighted vest or the hand weights. Every single day for a minimum of thirty minutes, plus four days a week of weightlifting. And eating enough protein. Because a lot of your body is made in the kitchen. It's not made at the gym. It's not.

• 13:04Jen Cohen?

  I can work out all fucking day. And if I'm not eating like on point or eating enough protein and I'm not like keeping my eye on the prize.

• 13:12Speaker 02

  For some reason, people really seem to, I think most people that I know seem to be able to do the workout part. There's rare, rare people where there's opposite, but most people seem to be able to do the workout part. But they just cannot get the nutrition part together. And I don't know why.

• 13:27Jen Cohen?

  I totally agree. I think that's my problem. I think I'm already disciplined enough to work out. Like I, I work out like a fiend because I'm so now conditioned to work out like a fiend. Like, like I was saying earlier, it's become habitual. It's become my ritual. So my brain isn't intact because working out for me really helps me mentally. However, where I always slip up and just because I'm a fitness person, blah, blah, blah, people don't think it's true, is my nutrition. Because I'm gonna tell you right now.

• 13:56Speaker 02

  What's a slip up to you is gonna be different than a lot of others.

• 13:57Jen Cohen?

  No, but I'll tell you something. I'm obsessed with food. I love food. I love talking about food. I love eating food. I love, I love going to the grocery store so I can look at food. I just love food. Like an outing for me is to go to Costco and look around for an hour and I'm in, I'm in heaven. It's crazy.

• 14:15Speaker 02

  I mean, think about it, though. It is, it is literally your primary drive in life. Like a child's first drive, often they breathe is to eat. That's what they want more than anything else. So it's so deep in our DNA, the drive for food, that if, that if you don't, if you're not a foodie on some level, if you don't love food, there's something wrong with you.

• 14:33Jen Cohen?

  Okay, I totally agree, but there are those people out there, and I don't know, God bless them, where they don't live to eat, they eat to live. And they just don't care about food. Like my daughter, she could care less about food. She'll be, ah, le da loni, ah, she doesn't care. My son loves food like me. You know what I mean? Like I, there are people out there who just don't really care that much. And I just don't know, my brain is so wired to like, think about food. Like when I'm eating breakfast, I swear, I'm like, I can't wait for lunch. What can I have for lunch today? And then while I'm having lunch, I'm like, oh my God, like for dinner, if I have this, then I can have that. Maybe tomorrow I can eat this. Like it's a bad thing and a good thing.

• 15:15Jen Cohen?

  Because for someone like me who's so preoccupied with like fitness and all that stuff, like it's a real brain, it's like a mindfuck, right? Because I know all the stuff I want to eat, I really have to be careful.

• 15:31Speaker 02

  So do you want to hear my theory on this?

• 15:32Jen Cohen?

  Yes, but I wanted to say one more thing. So that's where discipline is really required. And I can't rely on willpower in that way. Because willpower will only last me so long. And then I, and then I just like collapse and I'll eat. And I kid you not, I'll eat like nine pizzas.

• 15:50Speaker 02

  So, so this, do you want to hear my theory on this?

• 15:53Jen Cohen?

  Yes.

• 15:53Speaker 02

  Done this on the podcast too, but. My theory is that we're all like that. And that's not an individual. I think people often personalize eating problems. They think it's a personal issue. And I think to some extent, almost all of Western, particularly American society, has the same problem you have. And the, and so they feel like they're obsessed with food and they're always craving things. And they're always have to fight their desires. But my theory on it, and it's been tested, this isn't just me pulling it out of the sky, is that you're not obsessed with food. You're not, and I'm not so talking about you specifically, I'm like, people aren't so, so much that they're obsessed with food. They have an unhealthy obsession, it's that their body is asking for nutrients. And so the cravings are actually adaptive and they're telling you, I want something.

• 16:38Speaker 02

  And the less you give it into it, the longer that goes. And the more sort of extreme, so that's where binging comes from. Binging comes from this suppression, this artificial suppression from the head down, telling the body, no, no. No, no, no, no, we're not having this thing X, Y, Z. And then eventually the body, because it has to rebels and forces the the brain, the person to binge because it's been suppressed for so long. So it actually makes sense. The body is saying, I don't know when I'm going to be able to have these nutrients in this pizza. You said nine pizzas, right? I'm, I don't know when you're gonna let me have pizza, so I'm gonna stuff away nine of them. So you get this extreme swing to swing and the way to combat that, the actual solution to that problem

• 17:21Speaker 02

  is to find the middle ground where you actually just eat what you want and you start to eat intuitively. And I think the biggest specific nutrient that people are missing is saturated fat. So the things we seem to love are the things that we're told we don't like. So we're told, uh, we're not supposed to eat. So we're told no salt, right? That's that. Maybe, maybe that was more when we were younger.

• 17:44Jen Cohen?

  Yeah, no, no.

• 17:44Speaker 02

  Not anymore.

• 17:45Jen Cohen?

  Yeah.

• 17:45Speaker 02

  But people used to say no salt. No sugar and no, no saturated fat. Those are the three things that people need to eat more of. They need salt. That's why I have people supplement with salt in my gym. They need sugar. That's why I tell people to eat fruit. And I'm sorry, I'm flipping everyone off.

• 18:03Speaker 02

  This is to the people who say, don't eat fat and sugar and salt. And then the last thing is saturated fat. What's saturated fat? Meat, eggs. Um, if you are plant based, then you can get it from coconut and even cocoa butter. But those rich fats that we fucking love, cheese, yeah, eggs, butter, meat.

• 18:22Jen Cohen?

  I, okay, I'm gonna interrupt you. I, okay, only because I agree with you a hundred percent. I think that, uh, I know you're really worried, but I'm gonna, I'm gonna throw a monkey wrench into your thing, right?

• 18:34Speaker 02

  I love monkey wrenches.

• 18:34Jen Cohen?

  I think intuitive eating is a really great way to be. I'm much more of a realist and I'm a very practical gal. And I think that a lot of times people know that that's what they need to do and what they should be doing. However, it's much harder said than done.

• 18:50Speaker 02

  Agreed.

• 18:51Jen Cohen?

  And I think people are already programmed to be a certain way and they've done things for so long. It's very hard for them to unwind that and unravel that. So I don't believe that, you know, you know, there was this whole. Theory that, oh, you know, everyone should have a cheat meal, a cheat day, right? I don't believe everybody should have a cheat meal and a cheat day. I think that it can really counteract a lot of people, right? Like, if you have a cheat day, right? You could end up having like so many calories in that day that it just kind of just like counteracts all the good stuff that you did that whole, that whole week, right? And it's, it's like for your psyche, it doesn't work for some people.

• 19:28Speaker 02

  Yeah.

• 19:28Jen Cohen?

  So.

• 19:29Speaker 02

  That can go wrong. Yeah, a cheat, a cheat day, a cheat meal can go horribly wrong.

• 19:33Jen Cohen?

  It could go horribly wrong.

• 19:34Speaker 02

  Could also be wisdom in it too. Like, it really depends, like, talking about it is hard because it depends how it's done. It depends what the quality is behind that. It depends what, what the meaning is to the person for that cheat day or that cheat meal. Um, especially psychologically, but also physically. If you feel like you're miserable six days a week, then then that, then your cheat meal isn't gonna work. Your cheat day isn't gonna work.

• 19:56Jen Cohen?

  I mean, listen, I've tried this whole idea of like, oh, just eat what you want, when you want and see how it works. Well, you know what happens?

• 20:01Speaker 02

  That's not enough framework.

• 20:02Jen Cohen?

  I know, that framework doesn't work. You know what happens? You eat way more calories. And so people over-index how many calories are actually burning in their workouts. And then because they over-index that, the, the amount of calories that they're, they're actually working out. They end up eating a lot of calories and they're not, there's no, you, you're not getting a deficit. You need that deficit in your calories to lose weight, right? Even for maintenance of some, you, you need to know, it is, it's, it is pure, it is kind of a calculation. Like, this is the amount of calories I need a day.

• 20:33Speaker 02

  No one loses weight on eight thousand calories a day.

• 20:35Jen Cohen?

  Nobody loses weight.

• 20:36Speaker 02

  From Michael Phelps, maybe.

• 20:37Jen Cohen?

  Unless you're swimming twelve hours a day.

• 20:39Speaker 02

  Right.

• 20:40Jen Cohen?

  But I think that's why people have to have a come to Jesus and have a realistic expectations. If you are working out like a regular human being in the gym for an hour, forty-five minutes, you're only burning like three hundred or five hundred calories. Maybe six if you're someone who's like going at it really hard, right? People think that's like a thousand calories because their watch says so. Their watches are almost always wrong, okay? These trackers are not accurate.

• 21:05Speaker 02

  Happens is if you burn five hundred calories, sometimes what will happen is for the rest of the day, your body will just shut down four hundred and ninety-nine calories of your metabolism. So you will stand less, you'll move less, you'll breathe shallower, like, you, your, your body, your digestive system will shut down, like, your body will counteract that. So that's not necessarily like, trying to exercise your calories off is not necessarily the best way to do it.

• 21:28Jen Cohen?

  No, you shouldn't be exercising your calories up. But what I'm saying is what you do is you think, okay, I burned this amount of calories.

• 21:34Speaker 02

  And now I can eat this much.

• 21:35Jen Cohen?

  And I now I can eat this much more when your numbers are not even like realistic.

• 21:40Speaker 02

  No.

• 21:40Jen Cohen?

  And so you end up gaining weight and like the number one way for me to control what I'm eating and to know what I'm eating is to have food that is single ingredient or exactly, I know exactly the ingredients in. So I don't eat any processed food as much as I can help it. I'll eat only things that are that are grown that I know. So I'll eat like a pure protein. I'll eat like a vegetable and I'll eat fruit. I'll eat things that I know are like as single or minimal ingredient as possible versus like going out to a restaurant where they automatically a meal that you go and eat at a restaurant, you should just add another 500 calories.

• 22:18Speaker 02

  And it's also not just, it's not just the calories. It's like that, what you said about the minimally processed foods, the reason it works is because that's natural foods that your body can understand that. When you're eating these hyper palatable foods that are processed, that basically hijack your, your brain and your taste system, that's when things go awry.

• 22:35Jen Cohen?

  Oh, I agree with you. That, that, that's, we could do a whole podcast on that.

• 22:38Speaker 02

  That, yeah.

• 22:38Jen Cohen?

  But I'm talking about like, if I'm going to have a chicken breast, right? I just want to have a grill, like it's with some olive oil and some very, very simple seasonings versus, versus if I go to a restaurant and think I'm just ordering a chicken breast, a lot of times they're putting a lot of other stuff on it or in it, but putting extra butter, they're putting more oil than I would like, they're cooking it on a, a surface that probably had lard on it. So you're at the calories get exponentially higher with shit and fat that you don't even want on it or need, right? So like a good way to kind of, you know, offset that is A, make your own food, right? And B, cognizant of those things. So when you go to a place and you're like, you, you are tracking your calories and you are tracking what you're eating, always add in an extra three to 500 calories.

• 23:23Jen Cohen?

  So you have that like bumper.

• 23:25Speaker 02

  It's very hard to be in perfect shape or the best shape you can be in without cooking.

• 23:30Jen Cohen?

  Oh, your food.

• 23:31Speaker 02

  Yeah. If you're eating out three times a day, it's very hard.

• 23:35Jen Cohen?

  No, it's, it's really hard. You, you will have.

• 23:37Speaker 02

  It can be done, but it's hard.

• 23:38Jen Cohen?

  It's super hard. Yeah. So I think that's basically what we are talking about on this podcast. Guys, just watch what you eat. I think at the end of the day, this is the, these are the takeaways. The takeaway is try to cook your own food if you are trying to manage and monitor your weight loss, your fat loss, or overall your body, what you're eating, what you're doing for your body. Add some calories that you're going to be taking in if you're eating out, but try to minimize that. Do heavy weights for body composition and some cardio. And do movement, any movement is better than no movement. So do your wacky exercises and your wacky classes and enjoy yourself.

• 24:15Speaker 02

  Get the swings out.

• 24:16Jen Cohen?

  Yeah, and the trampoline. All right. Thank you.

• 24:19Speaker 02

  Bye.

• 24:19Jen Cohen?

  Bye.