- We’re going to approach this a little bit differently because the goal of the exercise that we’re going to be doing in this program is to give us an sense of energy, a sense of happiness, to alleviate the stress that we’re under from daily life and also from the demands of being a very high performance human being.
- We want to have a body that can sustain mental effort, that can sustain concentration, that can sustain having to do things physically, and they can pretty much be the ideal vehicle.
- So the goal and the reason why exercise is so important is number one, brain power.
- Now the problem with that is that when you have a slower metabolism, this fuel is not necessarily accessible to your brain, into your body to be used as energy.
- Testosterone, not only lifts mood not only makes your immune system stronger, but it also produces these kinds of magical effects where you’re more willing to compete, more willing to show up, more willing to give your best.
- And what that’s going to do is it’s gonna kind of overtax your body’s ability to provide oxygen to the working muscles.
- Lifting heavy is crucial to maintaining and maximum amount of health and vitality and all that good stuff.
- Here’s most people use cardio in order to burn fat. This is one of the biggest mistakes that you can ever make.
- What are the five most common challenges?
- Well, here’s the philosophy. Do not take a dieting approach to exercise.
- The real goal that you want is to integrate healthy, reasonable exercise into your life style so that you do it regularly and you do it long term because that’s really where all the magic happens.
- Don’t worry too much about if you’re doing exactly the six different types of exercise, what’s more important is to do stuff that makes you feel good and do it regularly.
- You know what the best kind of exercise that is. It’s the one that you do. So make it fun, make it interesting.
- And we even have a mentality a lot of the times in our society where we think that suffering is good and that the more suffering you do, the more heroic you are.
- Watch the video to get the full training.
- This is a MUST WATCH episode about how to 10X YOUR LIFE and don’t compare yourself to others
Full Transcript for the Article
Hey there. It’s Alex Goad, bestselling coach, author and small business specialist.
And today I’m back with another capsule about how to have boundless, endless, incredible energy. And the topic of today’s lecture specifically is exercise, but we’re going to talk about exercise today in a different perspective probably than the one that you’re used to. And probably very different from that that you hear almost everywhere, including the media, including things that you see online, including what you’ll hear from personal trainers if you go to a gym, including the way that they do it at crossfit, including just about everything that you may ever have heard about exercise. So we’re going to approach this a little bit differently because the goal of the exercise that we’re going to be doing in this program is to give us an sense of energy, a sense of happiness, to alleviate the stress that we’re under from daily life and also from the demands of being a very high performance human being.
Because that’s the goal of 10x your life at the end of the day is to make you a high performance human being in every field of your life, including being comfortable, being happy, and having a lifestyle that is satisfying. Imagine that. So let’s talk about one thing. There is no way that you can be your best self, that you can have your best energy, that you can make your highest level of contribution. If you do not exercise, it is not possible. Why? Because exercise is just a name that we’ve given to the idea of stimulating your body on a physical level. So our ancestors used to live a lifestyle. It was very different from ours. They used to move more in all sorts of different ways, slowly, quickly, sometimes for a long periods, sometimes for short periods, sometimes they sleep in the middle of the day and there’s all of that variety kind of creates a body that’s ready for action for any kind of action just about all day long, any day.
So that’s kind of our goal here. We want to have a body that can sustain mental effort, that can sustain concentration, that can sustain having to do things physically, and they can pretty much be the ideal vehicle. So that us, our soul, our mind, our spirit, whatever you want to call it, is able to take that body or use that body to it to the best ability possible so that every day you can set goals, you can make progress towards those goals and you can feel good about what you’re doing. So that’s kind of the purpose of this here. Okay, so why is exercise so important? Well, it’s going to do four key things for you and it does more than that, including giving you nice muscles and six pack abs and melting fat. But that’s not what we’re talking about today. In fact, we’re going to take a kind of different and almost opposite approach.
So the goal and the reason why exercise is so important is number one, brain power. There’s a plethora of studies that shows that exercise is one of the hacks. So stimulating your body physically in different ways is one of the things that creates an environment for your brain to make it work better. It’ll work better on a hormonal level. It’ll work better on a metabolic level. It’ll work better in terms of a very important substance called BDNF, which is brain derived neurotrophic factor. So that’s going to allow you to grow more blood vessels to the brain, which is going to provide more oxygen. It’ll allow you also to grow new and larger amounts of neurons, which are nerve cells in the brain, which is what does all that wonderful computing and it’ll allow you to grow more Mitochondria in your brain and optimize their function.
So once you do all of those things, what happens is your brain power goes up, your ability to concentrate goes up, your ability to deal with things that are difficult without feeling stressed or anxious goes up. And all of those things are incredibly important because as I was saying earlier, modern life is incredibly stressful. We often don’t feel the stress we don’t have, we don’t feel it happening, but it’s cooking us alive. Particularly our brains and exercise is one of the remedies against that. All right, let’s talk about metabolism. Metabolism is how your body uses energy so our bodies can burn different types of fuel, but most of us, if you’ve got any extra weight whatsoever on your body, if you’ve got anything over say 15% body fat, then that is simply a signal that says that a lot of the energy that you eat, instead of going to fuel yourselves as being packed in different areas of your body as resting fuel or fuel reserves to put it nicely.
Now the problem with that is that when you have a slower metabolism, this fuel is not necessarily accessible to your brain, into your body to be used as energy. And so it makes us sluggish, it makes us inflamed, and it really makes us suboptimal in terms of performance. So doing exercise and almost any kind of exercise speeds up the metabolism, it’ll make you look better and make you feel better. It’ll make you have more energy. All right? Human growth hormone, HGH, and the other hormone is testosterone. So these are two of the most important hormones in the human body. And yes, they are just as important for women as they are for men, perhaps even more so. So what does HGH do? Well, HGH allows your body to grow, to regenerate itself, to make new muscles, to make new brain cells, new brain connections. And generally speaking, it keeps you young. So the younger you are, the more HGH you tend to have naturally. And the older you are, the less HGH should tend to have naturally.
Now exercise is one of the only things that you can do that tells your body, produce more of this magical life giving substance. So that’s another reason to exercise. Now the testosterone is the other key hormone here. Testosterone, not only lifts mood not only makes your immune system stronger, but it also produces these kinds of magical effects where you’re more willing to compete, more willing to show up, more willing to give your best. And scientists haven’t quite figured out yet. All of the implications of having lower testosterone, but you can see it right away. If someone has low testosterone and they boost their testosterone right away, they’ve got more energy, they’ve got a better mood, they’ve got more muscle, and they’re just more on it.
Okay, so doing exercise, almost any kind of exercise improves testosterone levels and does give you those boosts. Finally, we’re going to talk about immune and mood, so having energy is a great thing, but if you have energy and you’re always getting sick or you have a lot of pain in your body, well you’re going to have to take time off and you’re going to have to slow down to kind of nurse yourself back to health. So that’s actually an energy suck in a big productivity loss for a ton of people who are getting sick far too often. Now I’m going to tell you about my ketogenic cycling diet and one of the very next videos, and you’ll see that if you follow that diet and you do any kind of any form of exercise like this, you’re never going to get sick, are almost never, and that means that you’re going to enjoy uninterrupted, very high levels of productivity.
Finally, mood. Mood is such a big deal. It’s so easy in our modern world to have the low moods, to feel demotivated, to be tired all the time, and just generally to have this feeling like we can’t really get things done. We’re confused. Brains don’t work very well. So doing exercises, one of the top things that raises mood. In fact, people often become addicted to doing long duration cardio because it produces endorphins and it lifts their mood and it makes you feel good. Okay, so those are awesome, excellent reasons to do exercise, but let’s talk a little bit about the different types of exercises because I’ve divided them into six categories. There may be more, there may be less. But really, here’s what I’ve found over a course of years and years doing this from doing crossfit to doing extensive martial arts to long distance running to weight training, to Olympic weight training.
I’ve pretty much done at all. And I can tell you that that’s given me an excellent grasp on the different types of exercise and what they actually do for you. And I think that it’s important for you to realize this because when most people think of, they really think for the very most part either about lifting weights or running on the treadmill, but there’s more to it than that. And there’s really some really good options. Okay, so the first one that I want to mention to you is called high intensity interval training. And you can also put sprints in that category. So this is a really important type of exercise because it’s one of the only ones that produces the following effect in your body. It’s called the EPOC effect, which is EPOC, which is excess post oxygen consumption, which means that in layman’s terms, it means that you’re going to go really hard for a short amount of time.
And what that’s going to do is it’s gonna kind of overtax your body’s ability to provide oxygen to the working muscles. So what happens is it creates an oxygen deficit. So you’re able to provide a level of effort that is higher than the amount of oxygen that you can burn. And so once you’re done, your body needs to replenish those oxygen levels. And when your body experiences that state, it releases all sorts of really high quality of hormones like HGH and testosterone, and it really signals to your body that hey, you need to get stronger. So if you do this regularly, even just once a week, you’ll find it easier to build muscle and you’ll also lose fat consistently. Not only that, but generally speaking, you’re going to feel more energy. All right. The next type of exercise, and I want to talk about his compound exercise so that so very simply compound exercises is exercises that use multiple joints.
So if you’re thinking about doing a pull up, for example, where you’re going to be using your elbow and your shoulder at the same time or using a, or doing a squat where you’ll use the ankles, the knees and the hips at the same time, and even benchpressing, which is kind of a similar motion as a pushup. The multi joint exercises are called compound exercises and compound exercises are the ones that are shown to increase human growth hormone the most. So if you only have a very short amount of time to exercise with, this is a really high bang for the buck type of exercise and you can easily make high intensity circuits out of compound exercises and really you’ll get a lot of mileage for the time spent. All right.
The next type of exercise I want to talk to you about is heavy lifting. So we used to think that this is just for meatheads and people obsessed with having giant biceps and that kind of thing, but nothing could be further from the truth. Actually. It’s been proven that lifting heavy stuff and but what does heavy mean? It means approximately in the range of 85% of the maximum weight that you can lift. So when you work in that territory at least once a week, again, it changes your body environment. And several heavily proven scientific tests have shown that lifting heavy was the number one way to increase cognitive capacity in people who are starting to have mild cognitive impairment. So the older you get, the more important it is to lift heavy. Now of course, one of the most important rules is don’t hurt yourself. So don’t go and jump into doing it. All of these things without any supervision or without thinking about what you’re doing because there are obviously risks associated to anything and everything that you can do, but lifting heavy is crucial to maintaining and maximum amount of health and vitality and all that good stuff.
All right, next step is cardio. So there’s a lot of mixed opinions about cardio and we hear all sorts of things about it these days. Here’s most people use cardio in order to burn fat. This is one of the biggest mistakes that you can ever make. It’s true that doing cardio will burn fat. The problem is that most people overdo it, so doing very long cardio sessions at a moderately high intensity certainly does burn fat, but it also burns out your body at burns out your joints and generally speaking, it is incredibly boring. So this is the kind of stuff where like you’re running for 45 minutes on the treadmill now doing half that, half that length and a little bit less intense, actually very healthy, much easier and more pleasant as well while we’re at it. All right.
The next type of exercise I want to talk to you about is slow. So slow is the equivalent of walking at a reasonable or even slightly brisk pace. This is something that you can do every day and you should be doing it every day and it really does. It increases metabolism. It provides all of this good stuff over here and it really does count as exercise. And not to mention it’s easy and if you make a regular practice of it, for example, I love to do this while listening to audio books. This is a way to get more learning in your day, more movement in your day, and it’s actually quite enjoyable, very relaxing. And if you have the opportunity to do it in nature, then you can get kind of get a two for one. It can be learning, you can be relaxing, it can be enjoying nature, and you can be making yourself healthy at the same time.
Finally, let’s talk about sports. So sports is more kind of an organized thing. Like if you imagine basketball, you’re not going full intensity the whole time. It’s really much less calculated and regimented than lifting weights or running on a treadmill or something like that. But a lot of the times it comes with two built in motivators. Number one, it’s fun. And number two, it’s social. So whatever you do that’s with other people, you’ll automatically feel more into it. You’ll feel more motivated and it’ll be easier to do. Okay, so let’s talk about people who don’t exercise or who don’t exercise enough. A lot of times they have these misconceptions about exercise itself, and those are the reasons why they don’t do it. Now, I want to give you a slightly different perspective on this because if you just start doing a tiny little bit of exercise on a regular basis, what you’ll see is that your capacity will increase, your enjoyment will increase, and your quality of life will increase.
And that’s really the goal of all of this that we’re talking about here. Not to have incredible, we defined six pack, not to have giant arms, not to be the best athlete on the block, but rather to be the best and most optimal version of yourself that you can be so that you have your highest level of vitality and energy for yourself. Okay, so what are the five most common challenges? Number one is doing stuff that’s inconvenient or boring. Okay? So if you’re running 45 minutes on the treadmill, that’s boring. You know, you might enjoy it for a week. You might enjoy it for two weeks. Some people enjoy it for longer than that, but for the most part it becomes very quickly becomes a chore and you don’t want to be adding chores to your life when you can be adding things that are fun instead. At the same time, doing long cardio sessions is often inconvenient and we’re already running after every single minute of time to use it in the best way possible and then you have to drive to the gym, exert yourself for an hour, drive back home.
By the time it’s said and done, maybe an hour and a half have gone by. If you do that regularly, it represents a huge amount of time that you’re not going to get back. So time is actually the second factor. And what I want to drive home here is that you can do, for example, high intensity intervals. You can do those and five to 10 minutes. I recommend that you stick under 10 minutes sprints. You can do sprints in a matter of five minutes. Just lace up your shoes, go outside, run as fast as you can for six seconds. That counts as a sprint. Repeat that five times you’ve had a great workout.
Next painful. If you work out too hard or if you work out in ways that do not respect your body, you’re going to feel pain. You might feel pain in your lower back. You might feel pain in your joints, you might feel pain from excessive muscle soreness.
And if you’re in pain regularly and it’s not your job to be in pain because of sports, so you’re not a professional athlete, well, adding pain to your life is really not the goal over here. So again, do less respect your body and you’ll be doing it more regularly. It’ll get easier. You’ll be able to do more, and you’ll be able to reach all of your goals much more easily. Next reason is confusion. So there’s, so we just talked about, I bet you you’re confused about this video right here. I invite you to watch it again and I invite you not to let confusion stop you from doing exercise. Really, if you look at it this way, if you do 10 minutes a day, you’re going to get better at it. You’re going to get clearer about it and you’re going to get results, so you’d better do that and feel confused.
Then say, Oh, I’m not going to do it. I’m going to wait until I really understand this thing. Okay, so there’s some great resource material that you can buy. Notably, for example, Mark Sisson’s Primal Blueprint. There’s a chapter or two dedicated to exercise. It’s really clear, really simple, and you’ll see that you can just follow the recommendations at the end of the chapter and get started super easily. Or alternatively, if you sign up for my course, you can also get more information there.
Finally, expense, money. Yeah, exercise can be expensive if you get a personal trainer, if you do things that require specialized equipment, if you sign up to an expensive gym, for example, all of those costs can add up. Well, not all of us are rich and have the capacity to pay for all of those things, but that shouldn’t be an excuse to not do any of it.
So you can do a lot of this at home. In fact, if you just have a couple of resistance bands, you can do pretty much full body training in a lot of these different modalities of training in the comfort of your own home, in my space, that’s like five foot by five foot. Okay? So don’t think that you have to do things at a top level to get results, you really don’t. Doing it a little bit is better than not doing it at all, and it’s often better than doing it a ton because if you’re doing it a ton… makes it so that you’ll feel, feel pain, you’ll get injured, you’ll be bored, you’ll feel inconvenience, and you won’t want to do it anymore. All right, so how do you integrate this into your life? Well, here’s the philosophy. Do not take a dieting approach to exercise.
What’s a dieting approach? A dieting approach is when someone says, oh, I’m overweight so I’m going to radically cut calories or I’m going to stop eating this, that, or the other thing temporarily, which is going to cause me to lose weight. And then after that I’m going to go back to doing things the way that I used to do them before. You know, we all know what happens when you do that kind of diet, very short amount of time later you balloon back up to the same way that you were before. Often worse. Well the same thing is true with exercise and this is really the number one thing that will sink your battleship is if you try to do too much too quickly. So we’re a very goal oriented society and we like to have quick results. But when you think about exercise, the real results that you want, it’s not a six pack, not big muscles, not to be able to outrun everybody in the office.
The real goal that you want is to integrate healthy, reasonable exercise into your life style so that you do it regularly and you do it long term because that’s really where all the magic happens. There’s nothing that you can do short term that will give you great health and vitality. It’s longterm. It’s medium term, so do less and integrate it slowly into your life and you will reap the rewards. I can tell you that I, I basically failed and screw this up so many times. I’m a type A driver, so I like things to be intense. I like to jump in with both feet and then some, well, when you do that and exercise, you get it wrong. You end up in pain, you end up injured, and you can really kind of screw over the whole process to put it scientifically. So here are my tips.
Number one, mix it up. Do all sorts of different things. Don’t worry too much about if your weights are going up. Don’t worry too much about if you’re doing exactly the six different types of exercise, what’s more important is to do stuff that makes you feel good and do it regularly. Number two, listen to your body. So this kind of goes in the same direction. If you wake up one day and you’re fully energized and you’re ready to go, well why not hit some sprints with some HAIT. Now if one day you’re scheduled to do that harder workout but you feel like you don’t have the energy and you feel like maybe you’re coming down with something or you feel a little bit of strain in your body, well maybe just do something slow. Go for a walk, make it a little bit longer and be satisfied with what you’re doing or go play some sports.
You know, sometimes just tossing around the Frisbee with kids is getting you moving as getting your heart rate up. And while it might not be as advanced as doing other stuff, it’s certainly better than doing nothing. And it’s, you know what the best kind of exercise that is. It’s the one that you do. So make it fun, make it interesting. Actually. That’s my rule number three is make it fun. Try to have fun when you’re doing this. The point is not to kill yourself. The point is not to become a super athlete. The point is to integrate this into your lifestyle. Much easier to do that and to keep doing it consistently if you’re having fun. All right, next… Sprint once a week. So this will really make a huge, huge difference. And here’s, here’s how you can spray once a week and like fulfill 100% of the requirement you do a quick warm up and then you sprint 10 times for six seconds for each sprint.
And you can take about 30 seconds between each one. So we’re talking about something that will take between five and 10 minutes and it’ll be a great workout that will burn fat, increase energy, increase positive hormones, increase your mood, and will do a whole bunch of good things for you. The next recommendation I have for you is to lift heavy things once a week. Okay? So there’s really no substitute for this. When you lift heavy things, you put a strain on your muscles, your tendons, and your bones that your brain can feel right away. And it did interprets that as basically you knocking on the door and saying, hey, I need more strength. I need more vitality. I need more energy, not I wish for, but I need. So the only way to communicate that to your body is to lift things that your body finds to be heavy. That stress or that strain is literally the message that tells you get stronger, get better.
Next recommendation, and this is an important one, and it’s avoid suffering. So, so many people, when they start exercising, they make themselves suffer. And we even have a mentality a lot of the times in our society where we think that suffering is good and that the more suffering you do, the more heroic you are. And in some cases that may well be true, but in this case it’s not unless you’re trying to become a super athlete, unless it’s your job to do that. Suffering at doing sports will make you less likely to do it, less likely to keep doing it, and a lot of times it’ll cause injury. It will cause inflammation and it’ll cause you to just quit, which is counterproductive. Final advice is start small and build on it. Exercise should be a part of your lifestyle. It’s not really a means to an ends so much as an ends in and of itself.
If you want to live a natural, happy, high quality life, you got to use your body in all sorts of different ways and when you do that, you’re going to be rewarded with higher energy, better mood, and if you stick with it consistently, you don’t even need to try to build muscle. You don’t need to try to lose fat. All of those things are going to happen automatically. So not only will you perform well, you’ll look great and you’ll feel wonderful. And that’s the point of all this in the first place, okay? So listen, thank you very much for watching this. I’m Alex Goad inviting you to sign up below and let me remind you that today counts. So behave yourself appropriately. See you next time.
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