Muscle Deficient Vegan: 0:00

Welcome to episode 18 of the Deficient Vegans podcast. I'm the muscle deficient vegan here with the protein deficient Vegan. Do you wanna say hi? Hi. Hi. So today we're gonna be doing an intro to resistance training. Resistance training is just when you work out your muscles with some sort of resistance against them. That can be something like weights or your body weight. It's just something where your muscle has. Push against some extra resistance so you're not just moving your arms in the air, you're actually doing something with them that involves some sort of weight. It's really good and beginner friendly because you can start where you are. In the case of body weight things, you can start with body weight. In the case of things where you wanna load it with some kind of external weight, you can start with basically zero pounds, half a pound, and just move all the way up to hundreds of pounds over time. So a couple of the benefits of resistance training. First of all, why do we even want to do this? The most common one that people are probably aware of is that it builds muscle, right? So it'll build your muscle size, build your muscle strength overall. When people say they want to get toned, a lot of times what they really mean is they just want a little more muscle mass inside their body that's a little more visible popping out. So resistance straining is. Pretty much the only way to actually build the size and strength of the muscle. And you know, some people will get strong naturally from doing like farm work or heavy labor. Technically that's still resistance Training is just not quite as programmed. You're just naturally working against resistance in your job all the time. So obviously that also builds muscle. Also, it can improve your bone density. Especially in the case of vegans, it's really important because vegans can naturally have a lower bone mineral density just from our dietary differences with omnivores. I've actually saw a study recently where vegans who lift weights have a similar bone density to omnivores who lift weights. But if you compare. Vegans who don't lift weights to omnivores, vegans have a significantly lower bone density and that can lead to fractures, osteoporosis, things like that. So that's interesting. Yeah, so especially if you're vegan, you wanna make sure you're doing some kind of resistance training to make sure you're kind of closing that gap on bone density.

Protein Deficient Vegan: 1:47

I also heard that women are more susceptible to bone density issues.

Muscle Deficient Vegan: 1:51

Yeah, something to keep in mind. You try to, you know, you don't need to do anything crazy. You don't need to be a power lifter or anything. Make sure you're doing some kind of resistance training to keep your bones strong. Also, it helps a lot with mobility. You're trying to, you know, get up and down and get around, maybe playing with kids or pets on the floor and maybe you're doing gardening, things like that.

Protein Deficient Vegan: 2:08

Having sex.

Muscle Deficient Vegan: 2:10

Yeah, anything you need to be mobile for. Um, so yeah, anyway, resistance training will help you a lot with your mobility and kind of keeping that as you go into old age, because that's one of the things that's easy to lose if you, you know, if you don't use it, you lose it with mobility. So definitely something else to keep in mind and keep working on. And then just in general, having some muscular strength and combined with that, mobility helps you just move yourself around more easily. So if you've got to do things in daily life. You know, get up and down the stairs, get in and out of the car, move stuff around the house, whatever, just daily life things. This helps you a lot with that.'cause you're a little stronger, you're a little more used to those movements. You won't injure yourself as easily if you fall down, you can catch yourself a little more easily. Things like that. So

Protein Deficient Vegan: 2:52

changing out the water drug at work.

Muscle Deficient Vegan: 2:54

Yeah, that's a big one.

Protein Deficient Vegan: 2:55

Yes. Ever since I've been able to do that, my confidence is through the roof. Like I don't have to rely on a man to change out the water jug when I want water at work.

Muscle Deficient Vegan: 3:04

Yeah. And everybody just looks at you in awe.

Protein Deficient Vegan: 3:06

Yeah. They're like, wow. A girl can lift a whole water jug. I mean, it's. Shocking.

Muscle Deficient Vegan: 3:12

Yeah. So, you know, it's definitely good for legendary renowned in situations like that as well.

Protein Deficient Vegan: 3:18

I think they're only like 40 something pounds, but girls hardly ever change 'em.

Muscle Deficient Vegan: 3:22

You don't tell them that. You say, I think that's like a couple hundred pounds.

Protein Deficient Vegan: 3:24

I, I think it is. Yeah. Yeah.

Muscle Deficient Vegan: 3:26

Just

Protein Deficient Vegan: 3:26

do the math. The density of water is like 79, you know. Pounds per Allen. Everyone knows that.

Muscle Deficient Vegan: 3:32

Everybody knows that. Everybody knows that those are some of the benefits. So, uh, resistance training again, like I said, is when you use resistance against your muscles. Some of the ways that you can actually do that are with things like resistance bands, which, if you're not familiar with that, is basically just a, a really big. Rubber band. Um, and they come in different strengths, so they're a lot harder to stretch. So it is like heavier weight is basically what it's replicating there. And you just kind of, you know, tie 'em to a pole or uh, over a doorframe or something. And then you can just work against the resistance bands as a really easy portable, they're, they take up no space, they're no weight. You can put 'em in your pocket really and carry 'em around.

Protein Deficient Vegan: 4:08

Am I the only one that's super paranoid about those? I am so freaked out when I use those the whole time. I'm like, it's gonna smack me in the face. It's gonna. It's gonna snap in half and it's gonna hit me in the face and I'm gonna die.

Muscle Deficient Vegan: 4:19

Yeah. I get a little nervous doing things pulling, I'm pulling it towards my face and I have had a couple snap. Uh, none of it turned out horribly. I think a lot of the energy when it snaps, goes away pretty quick, but it does feel pretty bad. Yeah. Maybe close your eyes. I don't know.

Protein Deficient Vegan: 4:32

I don't know. I'm like stressed. The whole time I use those things. Yeah.

Muscle Deficient Vegan: 4:36

And you, that's one reason to get better quality ones. They will all eventually wear out and a lot of the times you'll see like they're really warm before they actually snap. Yeah. Them. Yeah. They start getting like

Protein Deficient Vegan: 4:45

pale colored. Yeah, yeah. Just

Muscle Deficient Vegan: 4:47

like a stretch balloon or something. Um, but yeah, I mean they do occasionally snap.

Protein Deficient Vegan: 4:51

I like the knit ones. Those are mostly for like booty bands or whatever they call 'em. I haven't

Muscle Deficient Vegan: 4:55

even seen those.

Protein Deficient Vegan: 4:55

Really? Oh yeah, we have some downstairs. Yeah. Yeah. I saw

Muscle Deficient Vegan: 4:58

you use those. Yeah. That is interesting. I've never used one like that. I

Protein Deficient Vegan: 5:01

like those 'cause like. Those aren't gonna snap.

Muscle Deficient Vegan: 5:03

Right.

Protein Deficient Vegan: 5:03

How the hell are those gonna snap? But yeah, like the rubber ones. Yeah. Those kind of stress me out.

Muscle Deficient Vegan: 5:07

Yeah.

Protein Deficient Vegan: 5:08

The tube ones don't worry me as much. It's mostly like the really like thin rubber ones.

Muscle Deficient Vegan: 5:12

Yeah. They have the rubber ones, which you just kinda usually hold and wrap around your hand. They have the tube ones, which you just mentioned, which actually have handles attached to the ones. Yeah. Uh, all good options. Sometimes they might snap. Usually not a big deal, but I could see it snapping, hitting you in just the wrong place. Yeah. So resistance band's really easy, lightweight option. Once you get into a program, you're not gonna be able to do all the movements you want with resistance bands, and you can

Protein Deficient Vegan: 5:31

double, triple 'em up.

Muscle Deficient Vegan: 5:32

That's true. Yeah. You can do two at a time, but it gets a little hard, you know? And yeah. And a resistance band. Another thing about a resistance band is it changes like the weight as you pull it. Right? So if you're not standing the same distance away every time, the weight's a little different.

Protein Deficient Vegan: 5:46

Yeah. It's also. It's pretty hard to track progress because like depending on like where you hold it. Yeah. Like if you have it more stretched out, it's obviously going to be harder to pull. And then like, what does medium mean? Yeah. Heavy mean, like, I don't know what those mean.

Muscle Deficient Vegan: 6:00

Right, right. It's like

Protein Deficient Vegan: 6:01

really hard. I, we have some that have like pounds on 'em. Yeah. But like, specifically, what does that mean? That's what I've never known. I'm like, how far away do I need to stand for it to equate to 50 pounds? Like who the hell knows?

Muscle Deficient Vegan: 6:13

Yeah. And I'm sure there are ways to look that up, but yeah, it's, it's really hard to. Really keep track of that during a program, but they're an option and they're good if you're in a pincher if you wanted to travel. And they're also really good for warmups, which is a lot of people use 'em for. Yeah. So you just tie it to something and kind of hold it and do some arm warmups or something like that.

Protein Deficient Vegan: 6:27

Yeah. They're also good for like physical therapy. Yeah. But like you said, travel, like in a hotel room, that'd be a good option.

Muscle Deficient Vegan: 6:32

Yeah. If you've ever been to a physical therapist, they'll use these. Yeah, so that's one option. The other ones that you're probably more familiar with, dumbbells and barbells. So dumbbells are the ones you hold in your hands, right? You do like curls with or whatever. You can do anything with them, but that's kinda what you think of. Yeah. And then a barbell is the big round plates on a long bar that you see people using for like bench press and squat and things like that. Dumbbells are good because they're a little more. Portable, but they're not quite as loadable. A lot of dumbbells, even the good ones only go up to like a hundred pounds. And there's a couple specialty ones that go a little higher than that, but barbells you can pretty easily load up to, you know, nearly a thousand pounds depending on the barbell and the weight. Yeah.

Protein Deficient Vegan: 7:09

But like who's really using a dumbbell for more than a hundred pounds? For the most part,

Muscle Deficient Vegan: 7:13

that's true. But a lot of people do like to do dumbbell bench press, but then it gets, like if it's heavier than a hundred pounds, it's hard to get into place.

Protein Deficient Vegan: 7:19

Yeah, for sure. But,

Muscle Deficient Vegan: 7:20

but I'm just saying if you're in a position where your bench press is like 400 pounds dumbbells. Yeah. You should

Protein Deficient Vegan: 7:25

be using a barbell anyway. Yeah, yeah,

Muscle Deficient Vegan: 7:27

yeah. I

Protein Deficient Vegan: 7:27

don't know. I think the best investment I've ever made is the, the adjustable dumbbells. Those are so great.

Muscle Deficient Vegan: 7:32

Right? Yeah. You think

Protein Deficient Vegan: 7:33

of so much less space than having like all the dumbbell sets from like five. 50 pounds.

Muscle Deficient Vegan: 7:39

Absolutely. And, and if you get all the dumbbell sets, you gotta have all the room for 'em. And they're also pretty expensive. Like the adjustable dumbbells are expensive as a set. Yeah. But they're not really as expensive as having an entire set of No normal dumbbells.

Protein Deficient Vegan: 7:50

So, and there's just the one. Right. You know?

Muscle Deficient Vegan: 7:52

Yeah.

Protein Deficient Vegan: 7:52

And you can move between 'em really easily. I don't know.

Muscle Deficient Vegan: 7:55

Yeah. There's several different types out there. They've all got their pros and cons, but in general, I'd say if you were trying to do a home gym, adjustable dumbbells is probably the, the way you go, one of the first main major purchases that would make. Yeah, for

Protein Deficient Vegan: 8:06

sure.

Muscle Deficient Vegan: 8:07

Yeah.

Protein Deficient Vegan: 8:07

Which one's your favorite that you've used?

Muscle Deficient Vegan: 8:09

Mm. I really like the power blocks, but they're a little slow to switch around and I've got a couple complaints about the way it gets caught in your shorts. Yeah, so I liked, I think I liked the Boflex better as far as the form factor, but. The Boflex also had the issue where they were the same length no matter what weight it was, and they're a little awkward in general. Yeah, they're really

Protein Deficient Vegan: 8:29

bulky.

Muscle Deficient Vegan: 8:30

I've seen some other ones. I think I would like more, but I can't really justify buying them when I've already got a set that works really good. Yeah, I think the new bells look really nice. It kind of looks like a normal dumbbell most of the time, but the power blocks have been fine. It's just I have minor complaints.

Protein Deficient Vegan: 8:44

My issue with most women is that the hand, like the handles are way too big for like female hands. Yeah. Or like, I think I just have naturally like smaller grip.

Muscle Deficient Vegan: 8:52

Yeah.

Protein Deficient Vegan: 8:52

So the only ones that like I can actually hold onto without like basically dropping when I go up and wait are the. Uh, the power block, the small ones, they have like a small set that goes to like 32.

Muscle Deficient Vegan: 9:03

Yeah.

Protein Deficient Vegan: 9:03

Which doesn't do everything, but like I can at least hold it,

Muscle Deficient Vegan: 9:07

right? Yeah. It's got a better grip and they come with a contoured grip. And on mine I swapped the contour grip out just for a, an old steel grip. Yeah. Which is a little better for the heavier weights. So they have good options. I's

Protein Deficient Vegan: 9:16

so much trouble holding those Bowflex ones.'cause the grip on that is like massive.

Muscle Deficient Vegan: 9:20

I didn't like the grip on the boflex also because. Not only was the grip huge, but it would also give under heavier weight. So if I was doing heavy rows or something, it, I'd be able to like squeeze it, which felt really weird. Yeah. Um, I just prefer steel grips when they're option. Yeah, just wood dumbbells. Uh, awesome. And then barbells obviously are great for lots of heavy exercises like squats, bitch, stuff like that.

Protein Deficient Vegan: 9:42

Ooh. And we got rainbow plates.

Muscle Deficient Vegan: 9:44

Yeah. Yeah. We had a, a deal I think last Black Friday and got some, I think they were calling 'em Spectrum, but basically it's like a rainbow abstract. Weight plates to load on the barbell. They were pretty cool in person. Still pretty, yeah. Yeah. I think I, I made a joke on Instagram about like, if you want to spend a lot of money on weights, at least get the pretty ones to appear as your significant other seemed to work pretty well.

Protein Deficient Vegan: 10:05

Yes. You can justify anything if it's pretty Yeah,

Muscle Deficient Vegan: 10:08

the gym floor is pretty Yeah. Get colorful benches and stuff. You walk down there, it's a, yeah, it's nice. An explosion of color and you don't even think about all these D That's

Protein Deficient Vegan: 10:15

right. I see no price tags.

Muscle Deficient Vegan: 10:19

The next option is like a machine. This is usually gonna be at the gym, right? Like you might be able to get one for your home gym, but they're really expensive.

Protein Deficient Vegan: 10:26

Tonal.

Muscle Deficient Vegan: 10:26

Yeah, tonal is actually pretty good. Tonals

Protein Deficient Vegan: 10:28

pretty cool.

Muscle Deficient Vegan: 10:28

Yeah. So, um, loaded machines, usually the machines at the gym are for one specific movement. So it's like a bench press machine or a shoulder press machine?

Protein Deficient Vegan: 10:37

Yeah. Or like a tricep.

Muscle Deficient Vegan: 10:38

Right

Protein Deficient Vegan: 10:38

machine.

Muscle Deficient Vegan: 10:39

Yeah. And uh, cable machines counting this. A tonal is a cable machine, which is just basically two cables. You can swap out a bunch of different attachments for the handle pieces and you can do a whole lot of different exercises with a cable machine. So those are really good too.

Protein Deficient Vegan: 10:51

Yeah, I like the tonal for upper body stuff. I think it's a little challenging for anything lower body.

Muscle Deficient Vegan: 10:57

Yeah, definitely.

Protein Deficient Vegan: 10:57

So it's like pretty hard to do much lower body with the tonal.

Muscle Deficient Vegan: 11:00

Yeah. Mainly because lower body is big muscles and you need big weight. Yeah. But also because it's really awkward to do. Yeah. The setups just

Protein Deficient Vegan: 11:06

awkward. Like I definitely prefer like gym

Muscle Deficient Vegan: 11:09

Yeah.

Protein Deficient Vegan: 11:09

Machines.

Muscle Deficient Vegan: 11:10

Yeah, for sure. I agree. Also, another one is, uh, medicine balls. People use medicine balls a lot for functional movement type stuff, so yeah, A lot of ab

Protein Deficient Vegan: 11:18

workouts.

Muscle Deficient Vegan: 11:19

Yeah, a lot of ab stuff you can do, like where you're throwing it at a wall or you can just do, uh, crunches while you're holding a medicine ball. A lot of little stuff like that, but that's a way to get extra weight.

Protein Deficient Vegan: 11:29

Yeah.

Muscle Deficient Vegan: 11:29

Um, you can also use, also, you know, can do a weighted vest, ankle weights, arm weights, a lot of different things like that. And then, um, of course, just if you're not talking about extra weights, uh, just body weight is a, a reasonable way to do resistance training. Um, you don't actually need any weight, so you just do movements in a way that use your body weight to add that load to muscle.

Protein Deficient Vegan: 11:49

Yeah, like lunges and squats.

Muscle Deficient Vegan: 11:51

Yeah. Air spot. Yeah, you can

Protein Deficient Vegan: 11:52

definitely get pretty good. Pushups

Muscle Deficient Vegan: 11:53

are a really common example. Yeah. Pullups, things like that.

Protein Deficient Vegan: 11:55

True.

Muscle Deficient Vegan: 11:56

Um, and so also with resistance training, there's a little bit of terminology that you might read when you start looking into this. So we're just gonna go over a couple of the kind of vocab or intro, introduction to resistance training. So a big one is sets, and we'll do 'em in combination. They're sets and reps. Reps means repetitions. So if you think like you grab a dumbbell to do curls, you do 10 curls, like you just move your arm up and down 10 times. Mm-hmm. That's 10 repetitions. And so if you're doing 10 repetitions. You might want to take a break and then do another 10 repetitions, and that second time you do it is called the second set. So typically if you are following a program, it's going to be like do three sets of 10 repetitions. Yeah. So you're gonna see sets and reps extremely commonly if you're looking at any kind of resistance training program. Yeah.

Protein Deficient Vegan: 12:41

Sometimes you'll see like. 10 times three.

Muscle Deficient Vegan: 12:44

Yeah, it'll be like 10 x. Yeah. And that means 10 reps for three sets. You also see rest periods. So what that means is how much time you just recover in between your sets. So if you see 10 times three, you do 10 reps, three sets, and then typical is like a minute to two minutes between sets. So you just rest for 60 seconds after you do your 10 curls, and then you start your other 10 curls. And then muscle groups is something you'll see and you might see your muscle group as like arms, and that could mean bicep and tricep and shoulders or uh, sometimes shoulders aren't included. You can see a muscle group that's like your back, and then that's a lot of different things. If your muscle group is legs, that might be like quads and hamstrings and calves and all that together. So typically the muscles are grouped together in that way, just so you can visualize.'cause ideally you want to do exercises for every part of your body, right? That has major muscles. So it's just so you can say, okay, I've covered my legs and my arms and my back and my chest, and like my core abs, whatever. Yeah. So it's just so you can say, okay, I, I've checked all the boxes and all these different muscles groups, so I know that I've hit in some way, all the major muscles in my body. So you'll see that. And then another big one for. Resistance training is something called progressive overload, so that sounds a little technical, but really all it means is try to do a little more next time than you did this time. And that's how you kinda really build the strength and the size in your muscles. So it can be, you did more weight than last time, or you did more reps than last time, or you did more sets, or sometimes it's even like I didn't rest as long between sets. Mm-hmm. So there are a lot of ways to progress in this way. The standard one is just you add a little weight, so if you squat, let's say you do squats twice a week, as an example, as a beginner, you might just try adding five pounds each day assuming you hit your goal, right? If your goal is like 10 reps for three sets, if you got that on day one and on day three or day five or whatever, when you go to do your squats again, you might just try that same thing with an extra five pounds on the barbell and you just, yeah, and it's

Protein Deficient Vegan: 14:43

a little different for like smaller muscles. Yeah,

Muscle Deficient Vegan: 14:45

definitely.

Protein Deficient Vegan: 14:45

So like if you're doing bicep curls or something. Yeah. And you're doing like three sets of 10 reps, maybe. Like on the next day you try to do 11 reps.

Muscle Deficient Vegan: 14:54

Yep, exactly. And you can also do sets. So if you got 10 reps, three sets, 12 reps. Next time, like you were saying, with the small muscles, you can't really add weight very quickly.

Protein Deficient Vegan: 15:02

Yeah. So it's really hard to even add reps. Some of them are really slow too. Yeah. Progress on.

Muscle Deficient Vegan: 15:09

Yeah, they are slow, but it also, it'll work for a long time, especially as a beginner, you can do this basically just in a, a straight way without having to think too much about how to handle special situations for probably a year, maybe even more in a lot of cases. So you can just keep adding weight and trying to hit it. And if you don't quite hit it, just try the same thing again next week and you'll probably hit it like as a beginner, your muscles are gonna get stronger really fast. So you'll be able to progress with especially the bigger muscles, um, for a, a very long time right off the bat. So that's kind of the, the main way to progress your strength and muscle size.

Protein Deficient Vegan: 15:43

Yeah. And by bigger muscles, you mean like legs and back kind of, yeah.

Muscle Deficient Vegan: 15:46

Right. Yeah. Yeah.

Protein Deficient Vegan: 15:46

Like arms are a little harder to do.

Muscle Deficient Vegan: 15:49

Yeah. Shoulders and arms are a little more tricky. You'll still be able to progress the same way for a long time. It is just gonna be much smaller increments. Right? Like you're gonna be adding, like you said, maybe one rep. Uh, two reps, something like that. And then you'll probably go through a couple weeks adding a couple reps, and then eventually be able to move up and weight and you kind of start the process over.

Protein Deficient Vegan: 16:07

Yeah. But you're never gonna move up and weight like you would with squats, like five pounds. It's like,

Muscle Deficient Vegan: 16:11

ooh,

Protein Deficient Vegan: 16:11

you added two pounds after a month.

Muscle Deficient Vegan: 16:14

Yeah, you're curling 200 pounds by the end of the year. No, I don't. That's not gonna happen. But yeah, the same theory works, but it's gonna apply a little differently to every muscle group. Yeah. And then eventually, once you kind of hit a part in that progression where you're, uh, we call it a plateau where basically you've been trying to increase for a couple weeks and you're not quite increasing, you'll have to get into some strategies around what we call deloading, which is like you lower the weight a little bit below what you've been working on to give your muscle a little time to recover, and then you eventually work back up and you'll break through what you were stuck on before.

Protein Deficient Vegan: 16:43

Yeah. And can't you do things with like shifting how many reps you're doing? Like for instance, if you're targeting like 10 to 12 reps, can't you like go down to like eight to 10 reps for a little bit to try to like break through that?

Muscle Deficient Vegan: 16:55

Yeah. Go down to eight to 10 reps with a little weight. Heavier weight. Yeah, heavier weight. Yeah. There's a lot of different ways to handle it and you'll respond a little differently to each one. Um, but you know, you won't really have to worry about that until you start hitting some hard plateaus, at least several months into a beginner program. Cool. So that's the basic idea for resistance training. So now we can talk about how do you know what you're actually trying to achieve when you're doing a resistance training program? So we wanna talk about setting an actual goal. So there's a couple of different goals you can have with resistance training. One, if you're thinking about like a bodybuilder, it would be muscle size, which technically is referred to as hypertrophy, but that really just means like how big. Physically, the muscle looks right. So that's some people's goal. That tends to be your goal, if you want like the visual, you know, aspect. Mm-hmm. Of muscles, right? But you could also focus on muscle strength, which it is related to muscle size, but if you focus on one or the other, uh, you're gonna get that result a little more. So you can actually grow quite a bit of strength without growing the actual size to an extreme degree.

Protein Deficient Vegan: 17:57

Yeah. And these goals are more driven around how many reps you're doing, right?

Muscle Deficient Vegan: 18:00

Yeah, more or less. Yeah. And you know, rest periods and the actual movement, you're exercises you're doing and stuff like that. But yeah, typically you're doing less reps if you're focusing on strength and more reps and more volume in general. Overall, if you're getting, yeah, so like muscle size,

Protein Deficient Vegan: 18:15

less reps, higher weight if you're focused on strengths. Right. And more reps, lower rate, if you're focused on. Yeah.

Muscle Deficient Vegan: 18:23

Visually, right? Yeah. For strength, you're really focusing on like doing your one rep max a lot and things like that.

Protein Deficient Vegan: 18:29

Yeah. So like power lifting.

Muscle Deficient Vegan: 18:30

Yeah, exactly. Yep. Power lifting. You think of strength as power lifting and then muscle size as bodybuilding? Yeah, typically. Yeah. Yeah, and also your goal, if you're not really focused on either one of those in specific, your goal could just be like fat loss. Mm-hmm. In which case, it doesn't necessarily matter, like really which program you follow, as long as you do something consistently and you make progress overall. And then you could just be, you know, I don't really have a particular goal. I just want to be in the gym, working out, working on my general fitness. Yeah. So that's another one where, uh, it doesn't really matter what program you choose to do. And you can even rotate programs quite a bit. You just wanna be in there, you know, lifting, making progress in some way.

Protein Deficient Vegan: 19:05

I guess here's maybe a good time to mention, like, when do you know if you should move up in reps or like change your weight? Yeah. That's when like you physically can't lift anymore, like you're to a point of failure. Right. Or like maybe a rep beneath that.

Muscle Deficient Vegan: 19:18

Yeah.

Protein Deficient Vegan: 19:19

So for instance, if you're trying to look lean or whatever, you wouldn't want to just use five pound dumbbells and do infinite. Curls, it's gonna take a ton of time to get the results that you want. And you would have to do hundreds of reps, right? So go to 15 pounds and do 12. Or if you can't do 12, if you can do 10 and then that's when you fail. You literally can't lift that up anymore.

Muscle Deficient Vegan: 19:40

Yeah,

Protein Deficient Vegan: 19:40

that's when you know you're done.

Muscle Deficient Vegan: 19:42

Right. Yeah. And you know, there there's a couple of technical things like uh, your rate of perceived exertion and, uh, how many reps you think you could have done after you failed. And we call it reps and reserve. Yeah. But in general, you just want to try to keep the intensity up is probably the best way to encapsulate that. So like, you want to do your set and make sure your set was hard and you were near the point where you couldn't and your form is still good. Yeah, definitely. Always wanna make sure the form is still good.

Protein Deficient Vegan: 20:06

Yeah. And some. Exercises you can do point of failure, like bicep curls, like yeah, you can, if you can't lift anymore. Like obviously you've reached failure, but like yeah, obviously you wouldn't wanna do point of failure on like a chest press where you don't have someone that's like a bench press where someone's not really like

Muscle Deficient Vegan: 20:21

Right, right. Gonna

Protein Deficient Vegan: 20:21

be able to catch that. Like most times you wouldn't want to go to like, I'm completely failed.

Muscle Deficient Vegan: 20:26

Yeah. And also just on that point a little bit. They've seen in some studies that there's not a big difference between literally physically failing and being one or two, uh, reps Short of failure. Yeah. So if you're on a risky exercise, like you were saying, like a bench press, you definitely shouldn't push it if it's gonna be a risk to your safety. Right. Safety first, you know.

Protein Deficient Vegan: 20:43

And I think like once you do it a few times, you can kind of figure out like, what does that feel like when your, your arms are like about to give out?

Muscle Deficient Vegan: 20:50

Yeah.

Protein Deficient Vegan: 20:51

Like you get the hang of like what that ends up feeling like. Yeah. It takes a long

Muscle Deficient Vegan: 20:54

time to understand and a lot of the time people underestimate themselves so they think they're gonna fail way before they actually fail. So they've done studies where it's like, okay, tell us how many reps you feel like you were gonna be able to do. And then they like, have you in a safe environment, they just say, go literally until you physically cannot do anymore. And people end, end up doing a lot more reps than they think they can. If you're actually pushed to a physical failure. So you get used to how that feels over time.

Protein Deficient Vegan: 21:17

Yeah. And honestly, gym machines are like a really good one, for the most part to go to failure. Yeah.'cause you're usually in a safe position. Yeah. And you're just pushing away from whatever that position is. Yeah. So like when you fail, you just end up back, you know what I mean?

Muscle Deficient Vegan: 21:30

Yeah, absolutely. Yeah. And so while it's important to keep these goals in mind, just so you kind of know where you're going and where you know where you're. Program might evolve into, um, if you're just starting out as a beginner, it doesn't necessarily matter which goal you start with because you're gonna get, uh, almost the same progress out of either of them because your muscles as an actual beginner are gonna respond in both sides and strength pretty aggressively. So there's no set timeline for when am I, not a beginner, but somewhere around the year to two year mark of consistent exercise. You'll probably be in more of what they call an intermediate phase, which is where you would start tailoring your training probably towards like power lifting or bodybuilding or some other specific goal.

Protein Deficient Vegan: 22:08

So like how does that work? Say like five years ago. I lifted weights for two years. Yeah. And then I haven't lifted for four years. Am I now a beginner again?

Muscle Deficient Vegan: 22:16

You would be a beginner again at the beginning. Um, but they've seen that your muscles kind of have, you know, a quote unquote memory. Yeah. So you're gonna regain, especially if it was only five years ago, you're gonna regain a lot of that a lot faster than you did the first time around. So let's say you were in the quote unquote beginner phase, right? For two years before, you'd probably only be in that beginner phase for like eight months. So your muscles will like readapt. Because they still have a lot of extra cells and stuff you built in there before, so it'll be a lot quicker progress. But yeah, I mean, if you're untrained, you're untrained. So you will technically be in that beginner stage again. Cool. So next, just some general tips and kind of pitfalls to avoid when you're doing resistance training. Number one is you wanna make sure you're doing some kind of warmups, especially as you get into your late twenties, early thirties, and definitely beyond that.

Protein Deficient Vegan: 23:03

Yeah. So like warm up with cardio and then maybe some dynamic stretching.

Muscle Deficient Vegan: 23:08

Yeah. This is good for injury prevention because if you just go in cold and start doing, you know, heavy squats or something, yeah, you're probably gonna have a bad time. So you wanna be really careful with that. There's a quote I heard, uh, it was, if you don't have time to warm up, you don't have time to work out. Which is a kinda That's fair. A good mindset to keep in mind because a lot of people, you'll go in and be like, oh, you know, I'm in a rush. I don't have time to really do these warmup sets today, but I wanna get my workout in. I mean, that's, you know, statistics is gonna catch up to you eventually and you're gonna have a bad day. Yeah. And that's gonna put you several weeks behind on your workouts.

Protein Deficient Vegan: 23:36

Especially with back stuff.

Muscle Deficient Vegan: 23:37

Yeah. I'm always

Protein Deficient Vegan: 23:38

so scared about back stuff.

Muscle Deficient Vegan: 23:39

Yeah. You gotta be careful. So, but it's pretty easy to like, you know, pull a muscle or maybe even tear a muscle. Yeah. If you doing something like a bench press is really common. You gotta be really careful of warm that move the

Protein Deficient Vegan: 23:48

wrong way. And now you're out for like several weeks.

Muscle Deficient Vegan: 23:51

Yeah. So you can do like a general warmup with something like, uh, an elliptical or a rower, maybe just five to 10 minutes when you first get in the gym, to literally to warm up your body, get your temperature up a little bit. Your muscles are a little more pliable and things like that. But then also as you go to do your more major exercises. You would just do lighter sets at the beginning to warm yourself up for that particular exercise. So again, if you're going to do like squats in your typical squat, it's like, let's just say it's a hundred pounds, right? I always actually start squats with a warmup set of just the empty bar. Yeah. Uh, you know, Jay Cutler's, a popular body builder. He calls 'em like feel sets. So you just kind of get the empty bar and just like. Do a couple reps with it to make sure your body, like nothing is like hurting in a weird way with just the movement itself. And then there's a bunch of different protocols for like warmup percentage wise, but you can kind of just feel it out. Like, I'm gonna throw 20 pounds on the bar and try a couple more sets, make sure it still feels good, and then just kind of build up, maybe just not like nothing extensive, just like a little warmup set or two before you do your actual, what we call working sets, which is actually the weight you were planning to lift that day.

Protein Deficient Vegan: 24:55

Yeah. You don't really need to do that with like everything. No, this is more of like large

Muscle Deficient Vegan: 25:00

Yeah, heavy

Protein Deficient Vegan: 25:00

lifts. Like you wouldn't be like tricep pushed down or anything like that. Right? Yeah. You

Muscle Deficient Vegan: 25:04

wouldn't, I mean, maybe if, if you're, it depends on how heavy your stuff is. Like if you're to a tricep pushed down that's like a hundred pounds, maybe you do a, yeah, maybe 50 pound one first or something. But you kind play about your, you can kind of feel this stuff where you're like, Ooh, I wish I would've warmed up a little bit before I did that. And you kind of just add it to your routine going forward. Yeah. But yeah, curls are something you probably wouldn't really do any warmups unless you were doing crazy heavy curls. But definitely always with something like we call 'em, you know, compound exercises. Right? Like big squats, bench press, stuff like that. Multiple

Protein Deficient Vegan: 25:31

muscles groups involved.

Muscle Deficient Vegan: 25:33

Yep. Exactly.

Protein Deficient Vegan: 25:34

Yeah. Make sure you don't have something slightly tweaked before you, uh, squat 400 pounds.

Muscle Deficient Vegan: 25:38

Yeah. You don't want to be in the bottom of the squat and then realize, oh, my calf is cramping, or my back is tweaked, or whatever. So yeah, it's always a good idea just to do a couple of warmup sets for the bigger exercises. You also always want to try to. Prioritize your form, especially as a beginner and form is just like the, the way that you do the movement, make sure you're doing it properly. Your body's in the right position. You're doing it in a controlled way. You're not just blasting through it, you know, bouncing off your chest on a bench press. Yeah. Or bouncing outta the bottom of a squat. Something like that.

Protein Deficient Vegan: 26:07

Do where tempo fits into. Right,

Muscle Deficient Vegan: 26:08

right. Yeah. Tempo is good, which is where you have a, you know, a set number of seconds that you're doing each part of the movement.

Protein Deficient Vegan: 26:14

Yeah, that's a good way to learn. I actually really like tempo 'cause it allows me to lift less and feel the same.

Muscle Deficient Vegan: 26:20

Yeah, definitely. In general, doing lighter weight with good form is way preferable to doing a heavier weight with bad form because you're more likely to get hurt and you can learn form for the different movements. Obviously you can get a coach or a personal trainer or something, but you can also learn a lot on your own. You can watch form videos on YouTube, uh, read some books. There are some books, um. Like the Starting Strength has a, a barbell book that talks about some barbell movements and stuff like that. But there's books, all kinds of bodybuilding books that'll show you how to do movement. And typically the, a good way is just if you're watching videos, try to pick out a couple, uh, what are called cues, which is just kind of a mental reminder for each exercise. Like in squat, there's a couple cues like, you know, keep your chest up. And there's one I always liked in squat, which is like, pretend there's a string attached to your button. That's what you're getting pulled up by. And just to make sure your hip and your shoulders and kind of stuff are going up at the same. Pace. So each um, exercise will have a couple of cues like that that are good to keep in mind as you go through the movement and especially as a beginner. I'd say the most important thing if you're learning a new movement is just to focus on form. Really, you know, heavily for probably the first couple months that you're doing a new movement.'cause you don't want to get to a point where you're progressing in the weight. But you've been doing it with sloppy form and now you end up doing like a really heavy bench press with crappy form, and it's gonna be really hard to go back and untrain that and you're gonna give yourself a higher chance of injury. You can also, if you're working on this, you know, take your phone and record yourself doing the lifts, and then you can just review the video and you can see for yourself like, oh my, I'm a little uneven when I do this exercise. Or like, my back bent a lot more than I thought it was. Some stuff like that.

Protein Deficient Vegan: 27:52

But. If you're taking a video in a gym, ask other people around you if they're okay with it.'cause like people that come in with tripods and like, you feel like you're on their video the whole time. I hate those people.

Muscle Deficient Vegan: 28:02

Yeah. And don't be that, that person that like gets mad at somebody for walking across your camera screen. If you're in a public gym, like it, it's gonna happen. Like just

Protein Deficient Vegan: 28:10

do what you, you're in a public gym,

Muscle Deficient Vegan: 28:11

right. So anyway. Yeah. There is definitely some etiquette if you're in a public gym for the camera thing, just don't be a dick in general. Yeah. Uh, there's also some apps, I think, uh, one's called on form. I can't remember what the other one is called, but it'll basically like draw angle lines on your videos while you're doing your lift, so you can see the angle of your back, like for a squat or something like that. So you can kind of make sure it's consistent and in the right place. So you don't really need to do something that technical, but if you're, you know, kind of nerdy and you're. You like to see stuff like that, there are options for that. Cool. And then even if you think, you know form, it's probably a good idea to take a video maybe every six months just to make sure you haven't fallen into some bad habits or something like that. The next tip is just don't do too much too soon, especially if you're going into a, a new program or, uh, just maybe some new exercises individually. Uh, you really want to start out again, focus on the form. Just start out with lightweights. There's some stuff like if I start out a new movement for the first week or two, I might even start with like the lowest weight I can and then maybe progress in the middle with the workout or whatever, like just to make sure like, okay, I know how to do this movement. I'm comfortable with it. Now I'll start adding the weights, like I'm not losing a lot of time. If I just wanna make sure I'm perfecting it, always start lighter, then you think you need to start. You can always increase it later. Again, we really want to try to avoid injury, so. Anything that can keep us from tweaking a muscle or something and being outta the gym entirely for a couple months is what we want to aim for. So just start a little lighter than you think, and then if you're, you come and you say, oh, that workout was way too easy, you can increase it pretty substantially next time. But if you're just starting out, just start lighter than you think you should. And then as far as things like outside of the actual gym while you're doing your workout, you want to keep your fundamentals solid. So those are things like your sleep, your, uh, just general rest. Um, outside of sleep. So make sure you're not doing a bunch of workouts and then going gardening and then going to play in your sport, and then go into your physical labor job and just going in a continuous cycle of that, like you need to make sure you're, you know, resting appropriately. Make sure that your nutrition's on point. You don't wanna put all that work in, in the gym, and then, you know, you're not getting in your protein or you're not, you know, eating the appropriate number of calories and all your. Hard physical work isn't optimized or goes completely to waste because your diet's all jacked up and you're not gonna get very far if you're not focused on like the sleep and the nutrition. Mm-hmm. And things like that, the muscle actually responds and grows on the rest days. Oh, that's interesting. So you do your work in the gym, but then you know, if your sleep's jacked up and your nutrition's jacked up, like your muscle is not gonna be able to recover the way it's supposed to and grow. So I saw somebody actually, they call their rest days muscle growing days. Just so they remember like, these days are important too, even if I'm not in the gym. Hmm. So I think that was pretty cool. And then lastly, you wanna focus on your consistency and also your tracking to make sure you're being consistent. The best routine is the one you will stick to. People say a lot, there are a lot of things that might be like the perfect routine for the goal you want, but if it's something you hate or something you're not gonna do on a regular basis, that's not gonna be a very good routine for you. Like

Protein Deficient Vegan: 30:59

Yeah. Like I fucking hate squats.

Muscle Deficient Vegan: 31:01

Yeah.

Protein Deficient Vegan: 31:02

Like my form, I cannot get my form right. And I no longer care. I just, I'm not a squat person. I don't do squats.

Muscle Deficient Vegan: 31:08

Yeah. And to the point where like if you start a new program and you see squats are in it, you're just not gonna do the whole workout.

Protein Deficient Vegan: 31:12

Oh, yeah. It like completely demoralizes me when I see squats. Like, it just makes me mad

Muscle Deficient Vegan: 31:16

and I've got some stuff like that too. For sure. Uh, like I kind of hate split squats. I've been doing 'em a lot more lately, but that's one of those things where it's like, oh man, I'm gonna dread this workout. Yeah. But as long as there's only maybe one of those things in there, I'm Okay. But yeah, there are definitely things where it's like, okay, I'm doing this program. I don't really like this program. Yeah. So I'm gonna like skip this day and skip that day. And eventually you're skipping a bunch of days, which screws up all your progress.

Protein Deficient Vegan: 31:37

And there are enough different like exercises that like I can find replacements for squats. Even if it takes two exercises. I'd prefer that overdoing squats. And I feel like that about like, I don't know, like uh oh, bent over rose. Yeah. I just hate those. I love those. I hate those so much. But there's like other ways to do rows.

Muscle Deficient Vegan: 31:56

Yeah, for sure.

Protein Deficient Vegan: 31:56

Like there are infinite ways to do rows that do the same exact thing. And I'd rather just do that

Muscle Deficient Vegan: 32:00

Yeah.

Protein Deficient Vegan: 32:00

Than like suffer through a thing I hate.

Muscle Deficient Vegan: 32:02

Right. And there's no reason not to swap it out. I mean, your muscle, your your back doesn't really know if you're doing a bent over row. Yeah. Or a cable row or whatever to it, you know, to a certain degree. So definitely just make a program or use a program that you really like. If you hate some stuff in it, swap it out. And just number one priority. Pick something you're actually gonna stick to.'cause that's the most important thing for your results. Your results require consistency with resistance training. So even if you're doing something you like, if you're only doing it once a week, you might not progress at all. You're gonna have really slow progress, you know, to a certain degree. The more volume during the week, the more results you get. So if you're not consistent with your workouts, your results are really going to suffer. That's just how the muscles work and how they respond.

Protein Deficient Vegan: 32:43

And you're gonna be doing so many different exercises. There's no way you're gonna remember what weights you were at, so you really need to track it.

Muscle Deficient Vegan: 32:48

Yeah,

Protein Deficient Vegan: 32:49

I like the strong app.

Muscle Deficient Vegan: 32:50

Yeah, me too.

Protein Deficient Vegan: 32:51

It's free and you can track like what you did, how many reps you did, what weights you did.

Muscle Deficient Vegan: 32:56

Yeah. And if you're an Apple person, the strong app on the watch is really good. I pretty much use my watch exclusively to track my workouts these days. I think there's another app called Heavy HEVY that people are using now. Mm-hmm. Um, it's very similar to strong, but I still like strong better, and there's a whole lot of other one-offs.

Protein Deficient Vegan: 33:11

You can also write it down.

Muscle Deficient Vegan: 33:12

Yep. I used to use, when I, um, very first started lifting, I used a small, uh, notebook that I just literally wrote and took with me every day of the gym. I, I really liked that actually. Um, but it's just easier to keep track of it in digital and I can see my vest and stuff, so. Yeah, whatever way you wanna do it, just make sure you track. And I would also recommend, you know, after your workout, you track like, how hard was it? Yeah. That way, you know, kind of next time, how much am I gonna increase the weights on this thing and this thing and this thing. So you can just kind of keep track over time to make sure you're progressing and you know what you were doing. So yeah, if you're not measuring it, you can't really manage it. So you just wanna make sure you're tracking it in some kind of way. Plus it's just kind of cool to see your progress over time.

Protein Deficient Vegan: 33:49

Yeah.

Muscle Deficient Vegan: 33:49

It's really motivating.

Protein Deficient Vegan: 33:50

Yeah. I like the strong app because it'll tell you like if you've hit a new like PR or whatever, it's kind of nice.

Muscle Deficient Vegan: 33:55

Yeah, that's a really good feature. It's just like, oh, I did my workout today. I lifted, you know, tens of thousands of pounds and I hit three prs. Yeah. That's awesome. Yeah.

Protein Deficient Vegan: 34:03

Feels good. You can take a little screenshot of it. Mm-hmm.

Muscle Deficient Vegan: 34:05

Yeah. Cool. You will occasionally plateau, you know, even if you're being consistent, you'll hit a point where it's like, I can't really progress right now. Maybe you have to go into the deloading thing like we were talking about, but that's totally normal. Right. Like plateaus are part of the process. It shouldn't be considered a failure. Or you're like, you're not progressing or anything like that. You're going to hit plateaus if you're doing it properly, and you'll just have to, you know, manage it and you will break through the plateau. Like the it, it is literally part of the muscle building process.

Protein Deficient Vegan: 34:32

Yeah. And there's some stuff that you'll plateau almost immediately. Like the lateral raise is like incredibly hard to progress on.

Muscle Deficient Vegan: 34:38

Yeah. Definitely lateral raises will take you, you know, you probably only add 10 pounds to it. Maybe your entire lifting. Also, even at the highest levels, like professional power lifters will go like an entire year just to add maybe 10 to 20 pounds to one of their lifts. Like, uh, their plateau is just like the end result eventually, um, you know, obviously when you hit your, like actual genetic. Maximum and stuff. Yeah. But even as you're working up to that, plateaus are a very common part of the process. Cool. So, uh, if you're trying to find a program, again, there are a ton of them out there. I do have a couple recommended beginner programs for resistance training. The one I actually started with way back in the day is something called Starting Strength. It mostly focuses on, um, like. Squat deadlift, bench press, overhead press, and it, it does power cleans. A lot of people substitute the rows for the power cleans. I know the guy who made the program isn't a huge fan of that, but I think he's kind of accepted it at this point. Um, but yeah, so that's, that's a really good one. Just as you progress over time, it's like three sets of five. It's a strength program specifically, so not really for muscle size, but again, as a beginner, you're gonna grow muscle. There's another one called Strong Lifts that's really similar to Starting Strength, uh, but it's typically five sets instead of three sets. But there's a really good app for strong lifts. There's a good benefit there. You can basically just install the Strong Lifts app, start as a bare beginner, and just follow exactly what the app tells you for two years, and you'll have great progress. With the just strength specifically again, um, something a little less like strength focused is the P 90 X series of workouts.

Protein Deficient Vegan: 36:10

I actually love the P 90 x.

Muscle Deficient Vegan: 36:12

Yeah.

Protein Deficient Vegan: 36:13

So from the strength perspective, they have like a backend bicep one, and then they have like an arms one that has like shoulders, BS, and tries. And then they have like a chest and back. Yeah. And then, yeah. I don't know. That's what I actually started on and I really like it. They have like, I think they're on P 90 X three or something. There's like a few different varieties of 'em.

Muscle Deficient Vegan: 36:33

Yeah. And those are really approachable because those other two programs I just mentioned are almost exclusively barbell programs. Yeah. These are all dumbbells. Yeah. P 90 X is like dumbbells and maybe bands. And they do resistant bands. Yeah. Body Weight Easy. They usually

Protein Deficient Vegan: 36:44

have like one person on there that's showing you a modified version. Yeah. Like whether that's with resistant band or whatever.

Muscle Deficient Vegan: 36:50

Yeah.

Protein Deficient Vegan: 36:50

So like literally anyone can do it. Yeah. And they have like, they show you like. Really strong dudes, but then they have like people that are more beginner types. Yeah. I mean, they're not really beginner types. They're like obviously in very good shape.

Muscle Deficient Vegan: 37:01

Yeah.

Protein Deficient Vegan: 37:02

But yeah, it feels like more approachable.

Muscle Deficient Vegan: 37:04

Yeah.

Protein Deficient Vegan: 37:04

And yeah, I think the, those are more focused on like hypertrophy, like higher reps

Muscle Deficient Vegan: 37:09

Yeah.

Protein Deficient Vegan: 37:10

Than the kind of the ones that you mentioned. So,

Muscle Deficient Vegan: 37:12

yeah, definitely. And I've seen, you know, a couple of the pin 90 x workouts that I've seen. They look, yeah.

Protein Deficient Vegan: 37:16

I've made you watch 'em. Yeah. I, I really like 'em. Like whenever I get in a rud, I'm like, I'm just gonna go back to doing the P 90 X ones.

Muscle Deficient Vegan: 37:23

Yeah, they look fun. And you know, I'll put, uh, the links to the, all these programs in the show notes just so you can kind of get an easy access to 'em. I don't know if we can link directly to P 90 X boycots that we like. No, you have to

Protein Deficient Vegan: 37:33

be, uh, I think subscribed to Beachbody. But you could pro, you can buy like the actual DVDs and stuff. Yeah. Or you can like subscribe to Beachbody and um, just watch them digitally stream them or whatever.

Muscle Deficient Vegan: 37:46

Yeah. But I have

Protein Deficient Vegan: 37:46

like the original old CDs and you can probably find 'em at a flea market or like Yeah, yeah. Goodwill probably has some,

Muscle Deficient Vegan: 37:54

yeah. That's one of the good things. Like even if it's a couple decades old but doesn't, it's still good your still build the same way. Like it's really, yeah.

Protein Deficient Vegan: 38:00

I remember showing you the original one and it was like, oh yeah. I mean this is like pretty much still how we do it. So Yeah. I

Muscle Deficient Vegan: 38:05

mean, what would change really, you know, so yeah. No, that's a good option. And it's again, like I said, really beginner friendly, very approachable. I would say if you're not at a commercial gym and you're trying to work out at home, P 90 X is probably a good go-to. Yeah. To beginner routine.

Protein Deficient Vegan: 38:18

Yeah. And if you're gonna do the beach Body program, like they have so many, like if you end up buying the subscription, which I've had for like a long time.

Muscle Deficient Vegan: 38:26

Yeah. Because

Protein Deficient Vegan: 38:26

I just randomly little quick videos and stuff. Yeah. But like, yeah. There are so many videos, like they also have like yoga and all kinds of other stuff. Yeah.

Muscle Deficient Vegan: 38:32

Like

Protein Deficient Vegan: 38:33

I think it's like one of those things that's like if you're gonna spend money on something, like that's a good one to have.

Muscle Deficient Vegan: 38:37

Yeah. I think we were talking about before they even have like stretching videos and stuff.

Protein Deficient Vegan: 38:40

Yeah. They've got like a ton of stuff. They have like boxing programs, all kinds of stuff.

Muscle Deficient Vegan: 38:44

Yeah.

Protein Deficient Vegan: 38:45

Yeah. Cool.

Muscle Deficient Vegan: 38:46

Yeah. So,

Protein Deficient Vegan: 38:47

uh, we don't sell Beachbody, by the way. No, no, no.

Muscle Deficient Vegan: 38:51

Or you know, like I said, you probably just go find old DVDs on eBay for the easiest way to get access to these.

Protein Deficient Vegan: 38:56

They're probably on YouTube also. I don't know. Yeah,

Muscle Deficient Vegan: 38:58

maybe. And then just to recap, so some of the important things you want to do as a beginner, getting into the, kind of an introduction into re resistance training. Uh, set a high level goal. Just have that visualized, even if you know you're not really doing a workout for that goal right away, pick a routine. Uh, again, the best routine's, the one you're gonna stick to. Um, we got a bunch of options, a bunch of other options online. Um, do your routine consistently and track your progress. Um, and then make sure that you're making a little bit harder on yourself every time for that progressive overload. Because, you know, if you just do five pound curls every, you could do five pound curls three days a week for a year. Yeah. You're not really gonna get any stronger. But you basically just like cardio at that. Yeah. And I think

Protein Deficient Vegan: 39:39

this note is more for girls just because like the media has brainwashed us into thinking that we should only be curling five pound weights. And I think like,

Muscle Deficient Vegan: 39:46

yeah,

Protein Deficient Vegan: 39:47

all women and girls need to know that you can do way more than that.

Muscle Deficient Vegan: 39:51

Yeah. And

Protein Deficient Vegan: 39:51

like you're not going to turn into like super massive manly muscles. Yeah. Like that doesn't happen overnight.

Muscle Deficient Vegan: 39:59

Yeah. It

Protein Deficient Vegan: 40:00

will never happen overnight. Like so for girls like. Lift more than you think. I think you would lift, you know, I think,

Muscle Deficient Vegan: 40:07

I think female bodybuilders would be insulted by the concept that you could accidentally grow huge muscles. Right?

Protein Deficient Vegan: 40:11

Exactly. Yeah. Like they work their whole lives to get to where they are.

Muscle Deficient Vegan: 40:14

Yeah. So also make sure you get your rest, nutrition, and sleep in order. Those are, uh, I would say just as important as the workout itself really, because your body does a lot of recovery and muscle building on those off. Days in sleep itself is like huge. So definitely make sure you have that in, in order. Uh, and then just in general, your results are gonna take time. You know, like, uh, there are programs that are like 12 week programs and you'll make, you know, pretty decent progress. You'll probably feel a lot better, drop a little bit of weight if that's your goal. But overall, this is like, you know, a multi-year. You know, journey. Probably, probably really lifetime. But even just see like a drastic change. I would say it would take a year at least. Yeah. And then you kind of go from there. So I wouldn't expect, like I'm gonna go to the gym for a month or two months and I'm gonna like look entirely different or whatever. Like it's really kind of a long-term thing.

Protein Deficient Vegan: 40:58

Yeah. Which is actually a good point on the P 90 X thing.'cause they always show you these like crazy 90 day transformations. Yeah. And it's like. Yeah, maybe you'll have something like that, but like, probably you won't have something crazy like that in three months.

Muscle Deficient Vegan: 41:11

Yeah. And if you like, you know, uh, I'm gonna use weight loss as an example, just'cause it's probably like a, the common one that people use for advertising. But like, you know, in three months at most you're probably gonna lose 30 pounds. So like, that's gonna be a pretty decent visual difference depending on your body weight. But it's not gonna be anything life changing in three months. Like, it's gonna take time just to be realistic. Yeah. So,

Protein Deficient Vegan: 41:31

and even that's like extreme, like that's like if you do literally everything, right? And a lot of these programs are like, you're working out seven days a week, which like will eventually probably lead to some burnout. So like that's a not a great point. Yeah. You know, maybe start out kind of small if you're like really quite new to it.

Muscle Deficient Vegan: 41:47

Yeah, definitely. All right. So if you have any questions, uh, feel free to reach out on Instagram or any of the other ways that you wanna contact us. All of our contact information is in the show notes as well. And then if you like the podcast and you want to hear more, don't forget. To follow or subscribe, depending on where you listen. We talk about both fitness and nutrition, and we have special topics in nutrition for vegans. When we get into that topic, you can also leave a rating or review of the podcast and share it with your friends to help us out. So I think that's everything you wanna say. Bye

Protein Deficient Vegan: 42:13

bye.

Muscle Deficient Vegan: 42:14

Bye everybody.