Here are the topics covered during the podcast: 1:32 - I did a 200 mile (323 km) bicycle ride over the weekend. 2:54 - Well rounded fitness VS one dimensional fitness. 3:52 - Physical 100 Netflix Series - Who is the best overall athlete? 5:06 - The problem with bodybuilding and powerlifting on real world fitness. 5:55 - Why I'm focusing on building well rounded fitness in my own training. 7:22 - Building Your Internal Engine - strengthen your heart, lungs, and cardiovascular system. 8:10 - My first fitness passion wasn't bodybuilding - it was martial arts. 10:18 - Building a base level of fitness with low intensity cardiovascular exercise. 11:30 - Cardio for fat loss VS cardio for athletic performance. 12:29 - The best fitness routine for overall health and longevity. 13:18 - Developing your VO2 max and the importance this has on your long term health. 14:25 - What's more important Building Muscle or Building Endurance? 18:30 - How to structure your workouts for both strength training and cardio. 19:00 - The real definition of "High Intensity Strength Training". 20:00 - Will you lose muscle if you do cardio? The truth... 22:00 - Pairing up complementary forms of exercise to build your total fitness. 23:55 - What is Zone 2 Cardio? 27:45 - The True Definition of Cross Fit. 30:15 - There's only ONE thing that can stop your progress in the gym. 31:41 - Why you should start with easy workouts that are below your maximum effort. 32:47 - The power of marginal gains - getting 1% better each day. 33:35 - My biggest pet peeve in fitness... 34:33 - Keeping it below Red Line - why pushing yourself too hard is counter productive. 36:40 - The "Secret" that all successful fitness influencers have in common. 37:40 - Letting your body grow VS trying to force it to grow. 39:40 - The 2 most neglected areas of fitness - Flexibility and Mobility. 43:05 - The Biggest Mistake Amateur Endurance Athletes Make. 44:18 - The Biggest Mistake Gym Bro Bodybuilders Make. 45:00 - The danger of having excess belly fat and what to do about it.

Getting in the groove and staying consistently good enough rather than occasionally great I have yet to achieve. But I'm incredibly good at going bad enough consistently and occasionally great. But each great is less than previous "greats," So I appreciate this video. Thank you. I'm 6 weeks in to lifting and weekend biking. I'm pursuing a calorie deficit and taking your advice not to redline, and most importantly to avoid injury. I've always overdone it in the past and created injuries that would persist

@TotalFitnessBodybuilding

20 күн бұрын

Thanks for sharing, I appreciate your honesty. If you ever need help with mapping out an action plan that's right for you, you can schedule in for a strategy session coaching call with me at: www.leehayward.com/call

Absolutely love physical 100!! And you’re so right about being well Rounded. Keeps life interesting and exciting and for my mental health it’s beautiful

@TotalFitnessBodybuilding

21 күн бұрын

That competition puts "real fitness" into perspective. I have so much respect for those athletes

Good Morning Lee! Hey, great info. This one struck many chords. PEACE from IOWA!

@TotalFitnessBodybuilding

21 күн бұрын

Glad you enjoyed it, appreciate your feedback

Hey Lee. You may like this channel called "The Bioneer". He too focuses a lot of his content on being a well-rounded athlete. I too think for most people, being well-rounded works the best. I love doing the cycling, my bodybuilding, and my heavy-bag work. For me, I like to pick out physical activities that I enjoy.

@TotalFitnessBodybuilding

21 күн бұрын

Thanks for sharing your feedback and I'll check it out, much appreciated

@R_M84

21 күн бұрын

@@TotalFitnessBodybuilding I do think you will appreciate some of his content. If you want one of his best videos in my opinion, look up "if you're moving, you're improving".

I love that Lee is a bodybuilder but focuses on total fitness not just bodybuilding

@TotalFitnessBodybuilding

20 күн бұрын

Thanks, i appreciate that. That's the main message of this whole podcast. Glad you enjoyed it

great episode keep em comin.. on your points about well rounded fitness (rather than just strength focused routine), i personally think the best way to do it is either low impact long duration (Walking, swimming, cycling) or HIIT . While things like marathons are an impressive feat, i just feel like as humans we're not made for this level of endurance when it comes to the heart muscle atleast . I remember watching a long talk (Dr pradeep something was the name of the cardiologist if you're interested in watching it) where he was talking about how human hearts were never made for this (his argument was that in the past humans would rely on mostly a stop-start style, e.g running to hunt after an animal then resting, then doing it again and his opinion was that thats the ideal way to excercise ur heart, i guess the closest to it would be HIIT or maybe crossfit style workouts) . I spent a bit researching this but I'm always learning so im looking at diff perspectives, but its just one thought and "I dont wanna lift cuz i dont wanna get too big" I hear that alot people really underestimate the process 😆

@kareemyoussef2304

20 күн бұрын

my bone to pick was mainly with marathons , i dont think a man running for 40km or whatever they do is the healthiest on the heart but thats just my take based on what i read so far

@TotalFitnessBodybuilding

20 күн бұрын

@kareemyoussef2304 I totally agree that extreme endurance isn't done for "health". It's mainly for sport performance and personal challenge to test ones limits. Just like building extreme levels of muscle and lifting super heavy weights isn't "healthy" - neither is pushing the limits with endurance. But with that being said, I still think pushing yourself to improve your fitness is still a lot healthier than ignoring your fitness - like most folks do.

Lee is your program suitable for women starting out?

@TotalFitnessBodybuilding

20 күн бұрын

Both men and women have the same major muscles and those muscles need to be trained with similar exercises. Even when it comes to nutrition, the same core principles apply to both men and women. So from a practical point of view the training and nutrition is very similar. But where things change is when dealing with life outside of the gym. Men and women usually have different fitness ambitions, different challenges, different responsibilities, etc. and those things can have an impact on a person's ability to follow through with a fitness and nutrition program. I made a video talking more about this at: kzread.info/dash/bejne/rKlm0NVyYqbScrQ.html