Crafting the Perfect Over-40 Workout - Muscle Growth Strategies That Work

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. Measurable progress is a huge pro when it comes to progressive overload because as you're doing these types of different training blocks,

00:33you could be one week like pushing a certain amount of weight, and then the next week you could be like, holy cow, I increased my weight by either 2.5 pounds or 5 pounds. That's measurable progress. Yo, what is going on, you guys? Welcome back to The WarriorBabe Show with Nikki Stott, co-founder of Warrior Babe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident.

01:06I'm your host, Nikki Stott, and welcome to today's episode, episode 141. And today, in today's episode, I want to talk about the pros and the cons when it comes to comparing progressive overload. I've talked about that concept many, many, many times in this podcast. But comparing that concept to Orange Theory, F45, CrossFit, for the main purposes of muscle growth, building more muscle, right?

01:39So many of you guys, women listening to this podcast, and that are inside of Warrior Babe, come to Warrior Babe or listen to this podcast or follow me because you want to, right? Like you want your body to change. You want your body composition to change. You want to look more toned. Ladies, the word toned, right? And what toned is, is it just means that you show more of the muscle that you have or build a little bit more muscle to your body.

02:10You show more of it and you decrease the body fat that is around that muscle, right? You're just making it more apparent, the muscle that you have to your body, or you're building more to get to that look, right? That's what toned means. It just means making visible more of your muscle mass, okay? Women love that word. But in order to get toned, you need to build muscle, okay? So it's not like you get obsessed with losing weight because then I've talked about this many times before,

02:45because then you lose muscle mass along with that process. In order to be toned and to have more muscle mass, you need to decrease the body fat around it. Like I just said, okay, right? That's what toned means. Just so we're clear on that. Because in order to be toned, you really can't not get sidetracked a little bit. Like I've said in previous podcasts, you can't get obsessed with that weight number on the scale. You're going to be changing your overall body composition and your appearance. And so your number one progress tracker for that is progress photos, okay? So toned. That's what toned means.

03:16But also I want to give a shout out to one of our incredible coaches on the Warrior Babe VIP coaching team who gave me, who Slack DM'd me inside of our company channels. And she was like, Nikki, I know you're looking for another podcast. Like talk about us on your story. So here's an idea because I hear this all the time with the babes that I coach. I'm like, this is such a great freaking idea. And I think it's worthy of, you know, bringing it to the podcast. So shout out, Lauren B. Thank you so much. Appreciate you. So let's dive into this concept though.

03:48For, like I said, for the purposes, you guys probably already know what concept I'm going to, I am going to favor progressive overload here, but I'm going to tell you why. And I'm going to break down the pros and the cons of progressive overload. I'm going to break down the pros and the cons of F45, Orange Theory, CrossFit, when it comes to the purposes of what I just talked about with you guys wanting to be more toned, for the purposes of muscle growth. Okay. Because I believe everybody following me or that's a warrior babe and wants to be coached by one of our coaches.

04:19You know, the overarching goal is to have a more aesthetically muscular build, right? On the physical side, right? And then we also dive into so many of the other, so many other things that will make you more confident along your journey and not just look at the physical, but also the overall encompasses of you as a human. But it's neither here nor there. Muscle growth is the most important thing that you want to do when it comes to any type of training that you are doing.

04:49If you, if that is your said goal, right? That is the outcome that you are seeking. It's to, uh, you know, be more toned, to feel good, to be tighter, to be leaner, to be more defined, like whatever words you are associating your goal with the overall, overall thing is muscle growth. Okay. All right, let's get into it. Cause I'm just like, kind of like repeating all the things. So I just, the reason why I do that is because I just want to like say it and drill it home. And like, that's the outcome. And like the thing that you need to focus on, um, and I'm going to talk about it here today is, is the concept of, I've delved into many, in many, many episodes here.

05:23And that's progressive overload. Okay. Not to like completely dis our Syrian F45 and CrossFit. There's a way which you can marry that into your routine, right? Like something, when you come into warrior, babe, if you're doing these things, we want to make it a sustainable and durable lifestyle for you. But like, it's like dialing down those things and like dialing up the progressive overload, but like marrying in, you know, F45 or CrossFit or Orange Theory when you want to, uh, for the purposes of probably some of the cons or the pros I'm going to talk about.

05:57Um, but like keeping 80% of your training protocol, focusing and geared towards, uh, progressive overload. Okay. So stay with me here because I want to get into why the pro progressive overload is so important for the overall outcome of building more muscle. And first and foremost, it's because it's optimizing your body, your training, the protocols, everything for hydropathy, hydropathy. I can never say this word, right?

06:30Even as a fitness person, you guys, I can never say this word, right? I'm just gonna say how I say it. Hypertrophy. I know that's not how you need to say, but that's, I break it up into syllables. Okay. Hypertrophy. Hypertrophy. Hope that gave you guys a good laugh. Um, so it optimizes for that, right? So progressive overload is specifically designed to increase muscle size, increase muscle mass by you continuously increasing the weight or the resistance or the, you know, changing

07:03up the sets, changing up the reps, changing up the tempo, adjusting your rest periods. By you doing all of that, you're adjusting time of retention. You're adjusting resistance. You're adjusting these things that are happening to your muscle, uh, the muscle fibers of your body. And that's leading to you building more muscle, right? That's leading to muscle hypertrophy. Progressive overload is specifically designed to do that. The concept of progressive overload is what I just said. And I've said many, many podcasts before is that it's increasing your weight over time,

07:34right? And you can play around with this and training blocks of what we do inside of Warrior Babe. It's like, okay, the first training block, we're trying to kind of just always focusing on like the basic stuff for you guys. But then you move into another one that's like, okay, we're going to focus on maybe compound movements. For example, here, squats, deadlifts and, um, and, and bench press or, you know, shoulder press or whatever some things. And this is another pro to, um, to progressive overload is that it can be tailored specifically to what you individually want to be working on and what your goals are for your physique.

08:08That's a, another pro to progressive overload because you can make it customisizable, customizable, customizable, customizable. Guys, my words today, little insert here. And just to be completely transparent, that's how I am. Got my period this morning. And if you guys can feel me on the days that you guys get your period, if you're still menstruating, it's like, you're like, I feel like I'm always just in this like haze. Like, I'm just like, okay, it's here. Like everything kind of slows down for me on those days. And words are sometimes really hard.

08:39My brain is usually going way faster than my word, my mouth can keep up with it. So if you feel that in the rest of this podcast, that is why. So stay, just, you know, give me grace for the words coming out of my mouth today. Um, I say everything slows down, but my brain is still going. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control.

09:11If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women.

09:44Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. Anyway, so that is another goal, uh, or another pro is that a lot of you guys want to follow, you follow programs that are out there, right? Or maybe a con to which I'm going to get to, but let's just keep it there.

10:14There's an example. My brain is 10 steps ahead of me. Um, anyway, so yeah, when you are doing compound exercises, right? For example, if you move into like a second phase at Warrior Babe, maybe your coach is having you focus on those specific compound movements, and she's going to have you do maybe out of the gate, uh, three sets the first two weeks or the first week, and then you're going to change it to four sets. And then you're, maybe you're going to change it to five steps, five sets along the way, or maybe it's going to play around with rep ranges. So maybe you're going to do like three sets of six reps,

10:46but then you're going to bump up in one to two weeks, like, uh, three sets of 10 reps, or you do that for four weeks. And then the next block is a different rep and set scheme. Or let's say like you're playing around with tempo, like one block for weeks is like a, a four, zero, one, zero, right? Or like, and you guys, if you know what I'm saying, awesome. But that's just like, you're lowering for four seconds. You're thinking about a squat and then you come up for zero, you explode up. Usually that looks like a zero or an X, and then you pause at the top and then you come back down.

11:19Um, so it's different for, it's different for every movement, but then maybe it's another, a quicker tempo pace, the next block. So there's so many different ways of which you can incorporate progressive overload to get, uh, the overall outcome of you building more muscle, right? It's even weight over time. As you're doing a tempo at a slower pace, you may recognize that when you get into the faster pace, you can actually do a little bit more weight, right? All of these things stay with me.

11:51That's a pro. Another pro is measurable progress. When you're doing progressive overload, it allows you for the ability to clearly track your strength improvements over time as you incrementally increase weights, right? So like I kind of just said, one block you're doing tempo work, for example, and you're probably recognizing that you aren't pushing as much heavy weight because the time and attention is increased. So you're slowing down the movement and the weight is going to feel like it's,

12:22it was like a 30 pounder. It's going to feel like it's 50 pounds, for example. And then the next block, if you're changing up the tempo to be a little bit faster, you're going to be noticing that time and attention is a little bit shorter. And time and attention just means like the time of which you are putting the muscle underneath the maximum resistance that you're giving it, right? So think about lowering in a squat, that's time and attention. Even raising up the squat, that's time and attention. It's the amount of time that you're doing inside of like a set, right? So measurable progress is a huge pro when it comes to progressive overload,

12:56because as you're doing these types of different training blocks, right? So like, as I'm saying, it could be anywhere from four weeks, it could be five weeks, it could be six week block, whatever is your coach is designing for you to implement. You could be one week like pushing a certain amount of weight. And then the next week you could be like, holy cow, I increased my weight by either a 2.5 pounds or five pounds. That's measurable progress. Measurable progress is too, like at the beginning of maybe your goal is to do pull-ups.

13:27This is a very common goal for a lot of women. And when you start a training block, maybe it's like, okay, that goal is in the mind. And you're only doing assisted right now. And you're either using bands or using the machine assisted little pad at the gym. Um, and then you slowly like, you know, maybe over months that you're doing specific strengthening things that will help you in the exercise of a pull-up, you recognize that like six months later, you're no longer doing as many, uh, assisted pull-ups

13:57on like the piece of equipment with the pad, the bar, or you're not doing as many band of pull-ups. Now you're doing, now you have the ability to do body weight. And that's because you progressive overloaded over this period of time. And so there's a more measurable progress when it comes to doing this, uh, with progressive overload. I mentioned that you can make it customizable. We're just going to roll with that. Customizable. There we go. Uh, which you can tailor, like for a lot of women that come to worry baby, the reason why

14:29we pride ourselves on the ability to make a very personal approach to you is not just in the nutrition side of things, but let's say you come with a common, with a goal that you want to focus on, um, for yourself with, which is like building up your legs or building up your glutes or building up your shoulders. Okay, cool. Now we can target specific muscle groups with specific exercises according to your individual wants, needs, and goals, right? A lot of people come in, they want to build up the booty. Okay, cool. So instead of training legs like once a week, maybe we're going to train legs twice a week

15:00with a glute focus day as a third day, right? So there's so many amazing things that you can do. And this is why it's so, uh, I think it's so, uh, what's the word I'm looking for? Like valid or, you know, not even a, not even a second thought of why it's so important to have someone that is a professional in this respect that knows all of these things in the back of their head, right? That what it comes to making a solid freaking training program, right? A solid progressive overload play for you, like a, a, a protocol of which you know what

15:36it's going to look like if this is your specific goal. It's not just about having the specific goal and okay, I'm going to go in, I'm going to do this exercise today. I'm going to do this workout. A lot of you guys, cause I've been there too. I like you maybe go in and you're doing, uh, exercises, different exercises every single day and every single week, right? Different workouts every single day and every single week, or you're changing up your workouts every two weeks or every four weeks. While you're still going to get results that way, it's, there's so much more to, uh, doing

16:07it strategically and, and working your training program in a way that actually serves a purpose. Right. Um, so yeah. And then the last one that I want to say, because I think this one is going to move over, uh, very well. Um, man, words are really hard today. It's going to, it's going to blend into when I talk about the pros and the cons, mainly the cons of orange theory at 45 and like crossfit and stuff like that.

16:38What with progressive overload, a pro is that you, you have the ability to do controlled movements. And when you have the ability to do controlled movements, this opens up the, uh, making sure that you aren't going to injure yourself because you're able to control. Yourself under the bar, under the barbell or doing the movement that you're doing at lifting speeds, um, and putting an emphasize on your form. So like, just like pin that there, when you do progressive, progressive overload, you have

17:14a lot more control of the movement exercise, um, than you do when you're doing F45 or orange theory or crossfit. Because those, those three types of forms of exercises, um, or workouts or training protocols or whatever are more high intensity interval types of, of classes, right? With strength training and progressive overload, you are going into the gym and you are doing your strength training workout for the day.

17:46You're doing a split. You're doing either, uh, chest and back, or you're doing legs, or you're doing a full body or whatever have you, whatever the protocol calls that you're following inside of your training plan. But, but when, when you're doing that, you're, you have the ability to control the lifting speed. You have the ability to put emphasize on your form and you, that those two things right there will lower your risk of injury when you are able to have that type of control. Hey, Hey, just want to drop a huge appreciation to you guys listening to the show.

18:19It means a lot. I hope you guys are enjoying it and there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons. And also it would help this podcast reach others who need to hear these messages too. Thanks so much guys. Let's get back to the show. Now let me blend in. So those are some of the pros, right? The pros of optimist, optimizing for hypertrophy, having measurable progress. Um, customizing, you know, your training protocol when you're working out and like the blocks

18:51that you follow, if you have a specific goal in mind and then giving a controlled move or having control of movements, having control of, you know, when you're doing a squat, you're in control of that. When you're doing a deadlift, you're in control of that. When you're doing rear delt flies, you're in control of that. When you're doing a dumbbell chest press, you're in control of that. Um, you're in control of your form. You're in control of your speed. Okay. Those are some of the pros. Some of the cons is that it can get very freaking boring.

19:26Progressive overload can be so boring, right? And I kind of like pinned in there, those of you that may go in and not really have a plan, but you go into the gym every single day because you want something different or you change or you want new workouts every two weeks because you get bored of the same exercises. I will say this and I've said it so many episodes before. You have to get obsessed with doing the boring work here because of the things that I just mentioned, uh, of the pros, right?

19:58When you're doing the boring work, you're putting the, the outcome and the goal is to be able to increase more weight, but you have to do the same exercises in a training block of three to four to five to six weeks to allow your body to recognize the movement that you're doing, get better at its form. And then when you do that, you're able to notice that you can increase the weight because the weight that you've been lifting for the last three weeks is no longer a challenge anymore. And that's so freaking exciting, right? But it can get boring, but doing the boring work, you know, it's like you get, if you can

20:32get patient with doing it, the outcome is so much more rewarding when you see in like four weeks or six weeks and you're changing in between different types of training blocks, you recognize how much stronger you are getting. So, you know, it's kind of like a pro and a con there, right? But like, for those of you that want different workouts every two weeks, it's kind of like, okay, that would be a good thing for you to be like, okay, I understand the outcome, which I'm going for, right?

21:02Always like the goal, right? What is my goal? Okay, I want to build up more glutes. I want to build up more shoulder. I want to have more, you know, shoulder caps. What do I need to do to get there? You got a progressive overload. You got to do the same boring work time out and time in and week after week. But I'll tell you, if you can keep the patience knowing that's still the outcome of the goal that you want, you're going to be rewarded in so many, so many ways in a shorter amount of time, right? If you just do that type of work, if you guys follow me there, because when I say that my

21:34head goes is so many women come to Warrior Babe and they've been doing this, they've been trying to get to that outcome, the goal, right? More shoulders, bigger glutes, nice toned glutes, nice toned body for five years, 10 years, 20 years, 25 years. And I'm like, okay, well, what are you doing? And it like always, I'm just trying to get into their world. And it's like they haven't consistently followed a strength training protocol of which consists of progressive overload, the concept ever.

22:06And so when I say that you can get there in a short amount of time is that if you actually apply this and you consistently do it over 12 months to 18 months to 24 months, you will get some type of result that you're seeking to the outcome of what I just said. If you want more toned glutes or more toned shoulders, you do it consistently in that time block with progressive overload, you will get there. So that's what I'm thinking. A lot of women spend 25 years wanting this type of goal, but they're not doing the right

22:39strategies. And so if you do the right strategies, you will get there faster. So another con of progressive overload is that it requires equipment. Access to weights, access to resistance machines is necessary, which may not always be extremely convenient for everyone. But I know, you know, gyms are, home gyms are becoming a big thing past, post pandemic, right? So dumbbells, right? And get investing in equipment. If you have a space in your home that will give you the type of the solid resistance that

23:15your body needs. So equipment is necessary here. Longer recovery times. So heavier lifting. If you're, if you're, if you're truly lifting and challenging yourself and putting the body under the resistance that it needs, it can require more recovery time between the sessions of which you do, which can limit the frequency of your workouts, right? But I mean, for, we'll keep it to that. We'll just say that. But you can easily, if you're doing four, four workouts a week, right?

23:45If you're giving yourself ample amount of time in between and you're, of course, at the end of new, at the end of, at the beginning of any new training block, your body is incorporating new, you are incorporating new exercises. Guys, again, period brain. Like, if you missed him, you're just like, we're fast forwarding through this. I shared earlier that I got my period this morning. And words are hard. Sentences are hard. And my brain is moving faster than my words can keep up with it. So at the beginning of any new training block, you guys, you're incorporating exercises

24:18and maybe haven't incorporated in a while and you probably will be more sore. But as you continue on with doing those same exercises, you will notice that by the end of a training block, you probably aren't as sore. It's totally common. It's totally okay. But as you are maybe incorporating this new, a new block of progressive overload, you may recognize that like, okay, my body isn't fully recovered. So I'm gonna have to wait an extra day until I go and do another training session. And it's honestly like very infrequent that that happens, but you may notice it.

24:50And then another con to progressive overload is that it doesn't put a lot of cardio focus as those classes do, right? So when, well, and it can include some cardio, right? If you're pushing yourself, your heart rate is getting up, the time and their attention is there, especially with tempo work, man, you could really get your heart rate elevated. But it's primary focus with progressive overload is strength. That is its primary focus. And so it neglects a little bit of the cardiovascular side of things.

25:24But the goal here is muscle growth. So it's going to go towards strength, right? So those are some of its cons. It can get really freaking boring because it's a repetitive type of nature of lifting the same routine over and over again. It can be less engaging over time to some people. It requires you to have the type of equipment that emphasizes resistance to your body, longer recovery times in between sessions, and then a less of a cardiovascular focus because its primary focus is strength. So those, you know, pros and cons to progressive overload.

25:57Keep in mind here, as I delve into the pros and the cons of CrossFit, Orange Theory, F45, the high intensity interval training programs, keep in mind here that that over the outcome of the goal that you want, which is muscle growth. And I'm talking in purposes of muscle growth with the pros and the cons between these two types of training protocols or concepts, right? So let's talk about some of the pros when it comes to F45 to Orange Theory to CrossFit. One of the biggest ones is this variety, variety, variety, variety, variety, variety.

26:35Woo! Words! It's, it, these, the diverseness of the workouts. So these types of programs, CrossFit, right? Every single time that you go into a class, it's something different. F45, it's something different. CrossFit, it's something, or Orange Theory, it's something different. They offer a diverse amount of workouts. And so it isn't as boring as progressive overload can be. And it keeps you, it keeps exercise engaging for you, right?

27:10Another one of its pros is the community and the support. So as I mentioned with progressive overload, it's really you individually going into the workout, unless you have a workout partner or something that, you know, you're showing up to, to do the workout with, it's, that's a very, like, which I personally love, like a you versus you mentality. It's like you're challenging yourself to your capability. But what, what a pro is to the other, to the, to the classes is that you have community there, right? They have a very strong community aspect that can provide you motivation.

27:41It can provide you to, to push through your workouts during that class. And it provides you tons of support. Now, I shouldn't say on the backbone though, with Warrior Babe, you have the community. We have tons of community calls. We have a community call every single Tuesday night. We have a community call every, the first Monday of every month. We have bi-weekly community calls that we call power hours. Then you have bi-weekly huddles with your small group. So there's so much community because we recognize that community is a big thing when it comes to

28:13it, uh, when it comes to you doing your workouts. Um, and you can lean on them and you can pop in and you can share what you're thinking. And like, you know, you can ask for support. But with these classes, you're totally getting it right then and there. Um, it combines cardiovascular and other pros that it combines cardiovascular and strength training, right? It combines the elements of those two things. Um, and so it embody, like it encompasses, uh, like the whole well-rounded approach. Um, but then my brain's like, but then you can just add cardio in after strength training,

28:46which we do and recommend. But I'm talking to the pros of these. Okay. Not trying to hate on it. Um, what's another pro? Um, those are its mainly pros. Cardiovascular and strength training, you know, it's combined. It's diverse, a world of diversity and then their community and support aspect. Let's dive into some of the cons because I think honestly, like I don't want to, like I said at the beginning of the podcast, if you love going to these classes for those specific reasons of what should I just said, awesome.

29:16That's, that's totally, that's totally like, we will support you in doing that. Like, I think that makes a really, really good coach. It's not saying no to something that you enjoy. It's about making it work. Um, but trusting us when we know that when you have this outcome, the goal, there's this type of strategy that needs to be implemented and optimized. Whereas like we tell our babes CrossFit, you love CrossFit. Cool. Let's incorporate it like once or twice a week and like embody the progressive overload the

29:47other three days of the week. Um, or incorporate an orange dairy class here one week and like an F45 and like, you know, another week. But the majority, the 80% of your training should be progressive overload, right? So some of the cons here when it comes to these classes, when it comes to F45, Orange Theory, CrossFit is what I said as a, um, pro for progressive overload is a controlled movement with the con and for these classes is that it opens up an array of like, like it opens up the floodgates for the risk of injury.

30:23Because these high intensity classes and these complex movements with CrossFit, right? Like the jerks and like throwing things over your head and wailing your body all over the place. Those types of movements can totally lead to a higher risk of injury, especially for beginners or for those that have pre-existing conditions or injuries, right? Like I know a lot of women that go to CrossFit that are of the older demographic that may have injuries previously that just get rehashed and like re-exacerbated, uh, with CrossFit or even worse,

30:58because you have, um, less focus on your ability to pace and to, uh, slow yourself down. And these, these movements are very complex and you're doing it on a high intensity. So that's just number one, the con is just, there's so many, so much open room for injury. And I've seen so many injuries from CrossFit people, from R's theory, from mainly CrossFit.

31:33Um, another one is, it's as a pro that I said for progressive overload, but this one is a less focus on individual muscle growth. So when I said that you can customize programming when you're doing progressive overload, you cannot do that with these classes. These classes are made for a group of people to come in and everyone's doing the same thing together. Um, and while they do put an emphasis on strength training, they don't prioritize muscle hypertrophy as much as a dedicated fitness program would, right?

32:07As much as a dedicated, specifically thought through strategic, uh, progressive overload with this training block, we're doing this, with this training block, we're doing this, with this training block, we're doing this, and you're building off of other training blocks. It's totally less individual, um, especially when it comes to building more muscle and wanting to put an emphasis on that specific thing. So when the outcome is, I want said this, said goal, building more muscle, I want to build more glutes, I want to, you know, build more shoulder cap, whatever you want to work on for

32:39yourself. The con of those classes is just that it won't help you get there. While it will incorporate strength training, it doesn't prioritize that specific, uh, that doesn't prioritize muscle growth. Okay. It's just a class that everyone comes into and they do the same thing every single, like, you know, all together. Another con is kind of piggybacking off of the risk of injury is when you're in these classes, there's, and if you're a competitive person, first of all, it's a competitive atmosphere,

33:13but if you are a heck of a competitive person, um, this could lead to you or maybe you've seen some other individuals in the class to compromise form or for the speed or to keep up with others, right? So when you're doing CrossFit, it's like for time, you got to do this and do this. I did CrossFit with my, with a group of friends last year and I was blown away by, by me being a tenured to lifting, right? And then I'm in this class and I'm a very competitive person.

33:44I'm trying to throw up, like deadlift, like as much as I, as many reps as I possibly can in a set amount of time. And I wasn't paying attention to my form. And that's just, that's not good when it comes to, uh, I think about just the alignment, like the whole, the whole body as a whole. Um, if you're just, if you're competitive and like you're in this fast paced environment and you want to, you want to compete against other people, it's, you're totally compromising your form and just so you can keep up with other people and like you're, you're speeding

34:19through the lifts. And so there's not really that much time under tension one. And there's not that much, uh, muscle to, or mind to muscle connection because you're just trying to move the weight as fast as you possibly can. Um, and then another thing actually, which, you know, boggles my mind when a lot of people want to keep this into play, but they don't want to hire like a, like, you know, a membership with warrior babe, or they don't want to hire a personal trainer, you know, the costs you guys of that 45 classes of orange theory classes, and in particular CrossFit classes, the cost

34:55of those membership fees are so much higher than a traditional gym membership. Okay. So which boggles my mind, or even like, it may be similar to what we offer at warrior babe. But like, again, I think of the goal and I'm like, how fast do you want to get to the goal? And if you want to get to the goal faster, then like the, the progressive, progressive overload is the way to do it. Okay.

35:25Of which, because of what I said. So those are some of the cons. Risk of injury with every five, uh, CrossFit and those, and orange theory, those types of classes, bootcamps can even fall into that play. Risk of injury, uh, less focus on, on individual muscle growth, your pacing and the competition in the room, right? The speed, the form, um, and then the cost. So those are some of the cons. So in all, in summary of everything that I just talked about, if your primary goal is

35:56muscle growth, if your primary goal is the appearance of your body to, to be of which you would hope that it would be more tone, more defined, slimmer, tighter, uh, you know, muscles popping. If that is your goal, progressive overload lifting is generally more favorable due to its focus on the primary thing of building more muscle hypertrophy and the ability to specifically target muscle groups.

36:30Okay. But I mean, if you're looking for, you know, very, very, uh, uh, tons of variety, community driven that, you know, um, don't really have a lesser focus on the muscle hypertrophy, like that type of element, then programs like CrossFit, like orange theory, like, uh, F45, they're totally more suitable for you. Right. But just think about your goal. What is your goal? Right. And a lot of people want to be more toned. Okay. So to be more toned, you need to emphasize muscle growth.

37:05So then the outcome of that and what you should be doing and your primary focus of when it comes to exercising and training protocols is progressive overload. Point blank, period, end of story. All right. That's all I got for today's episode, you guys. I hope that you enjoyed it. I hope that I broke that down a little bit. Thank you for bearing with me and giving me grace for my words and the fact that I got my period today and just like brain is moving super fast, but words can't keep up. My ability to even say words. Thanks for giving me grace there. But yeah, overarching goal, your goal.

37:37What is your goal? Build more muscle, get more toned. Progressive overload is your answer. All right. Cool. Appreciate you guys. See you in the next episode. Peace out. Hey guys, real quick. If you're interested in taking your body to the next level, lose body fat, build more muscle, feel more confident. Do it alongside one of our 30 plus professional coaches. Work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals

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