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Strength Changes Everything

By: The Exercise Coach
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  • Summary

  • Let Exercise Coach co-founder Brian Cygan and franchisee Amy Hudson help you navigate your health and fitness with research-backed, easy-to-understand information to transform your body. See why just two 20-minute workouts a week is all it takes to rebuild your strength and keep you pain-free!
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Episodes
  • The Optimal Exercise Program For Maximal Results in Minimal Time

    The Optimal Exercise Program For Maximal Results in Minimal Time
    Apr 24 2024
    Join us for this replay from the archives and learn more about our optimal exercise program... Brian and Amy break down some of the most common misconceptions around exercise and reveal how Exercise Coach clients are getting maximal results from only a couple 20-minute workouts each week. Learn the three most important aspects of exercise and why you need to think about exercise completely differently if you want to achieve the health and fitness results you want. The manner in which we exercise really matters because what’s at stake is significant. Exercise is a strategy that people can use to improve their quality of life, so how you go about doing it matters.Many people avoid the gym because they are worried about getting hurt. This makes sticking with an exercise program especially challenging, which is where the Exercise Coach comes in.Effective personal strength training fundamentally changes what’s required to get the results people want from exercise. It changes every system of the body for the better.There are a lot of different ways to exercise, but at the Exercise Coach they’ve found that the evidence shows the superior method to be strength training.Exercise is a means to an end, not an end in itself. We need to think about what results we are trying to achieve and tailor the exercise to bring about those changes.You can exercise for health, fitness, or sports performance and they each have some overlap but are different ways to get the results you are trying to achieve.It’s important to understand what you are trying to do during a workout. Counting reps or total time moving aren’t very helpful. The real point of exercise is actually to stimulate the body’s natural ability to adapt to stress.When we exercise, there is an exercise effect that takes place which is often confused for the results of training. The results that we actually seek from exercise are adaptations produced by our bodies in response to the challenge of exercise.If we don’t exercise the way that’s appropriate for our goal, we may put in a lot of work and still not get the results that we want.The optimal exercise approach focuses on safety, effectiveness, and efficiency. This is the best way to compare the different approaches and figure out what’s appropriate for you.Exercise is nothing more than a stressor and only serves as a stimulus if it is sufficiently intense. We become stronger and fitter if the stressor is enough to force an adaptation.The stressor doesn’t produce the result, the body does when you give it the rest and nutrition it needs to accomplish that.The average amount of time it takes for your body to recover and become stronger is a couple of days which is why the Exercise Coach employs intense periods of exercise a couple of times a week.The frequency that we need to perform high intensity exercise is less when the intensity itself is higher.Muscle is the window to the rest of the body. Growing stronger makes the rest of your body more effective as well.The Exercise Coach approach is to get the maximal results in the shortest length of time. There is an inverse relationship between intensity and duration of exercise. The level of intensity required to create adaptations is high but doesn’t require much time.Studies have shown that a single set of exercises at the right level of intensity is more effective than multiple sets. Exercising intensely for 20 minutes is sufficient to achieve results.The conventional wisdom of needing to exercise more doesn’t bear out. Why not spend as little time as possible to get the best results you are looking for?Optimizing exercise allows you to enjoy more of the good things in life.Safety is essential for exercise. Many exercises can be fun but if the focus is on results, it’s better to avoid the risk.The biggest key to making exercise safe is being in control of the forces that are applied to the body. The key to reducing force in strength training is using slow controlled movements instead of explosive movements.There is research that shows high intensity strength training is safe even for people with elevated blood pressure or other cardiovascular issues, and it even has beneficial health effects.Strength Training at the Exercise Coach is a great way to engage in exercise and improve your health even if you have orthopedic or cardiovascular concerns.Amy describes the story of an Exercise Coach client that lost 62 lbs in six months and achieved excellent health improvements in all areas of their life.The Exercise Coach can help you no matter where your current fitness level is. The coaches are very good at meeting people where they are and tailoring the program to the person’s situation. Link: exercisecoach.com This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical ...
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    43 mins
  • The Origin Story of the Exercise Coach and Why Strength Changes Everything

    The Origin Story of the Exercise Coach and Why Strength Changes Everything
    Apr 17 2024
    Join us for this replay from the archives and learn more about our origin story... Brian Cygan and Amy Hudson reveal the origin story of the Exercise Coach and the one book that completely changed the trajectory of Brian’s life by transforming his understanding of what strength training can do in your life and how quickly you can see results. Find out how the Exercise Coach is changing lives 20 minutes at a time. The goal of the Strength Changes Everything podcast is to inspire and empower people to live life at their full physical potential. Simply put: strength changes everything.Effective personal strength training fundamentally changes everything about your body for the better. It also changes the requirements to get all of the health and fitness results that matter most to you.If you want to look better and feel better then this podcast is for you, especially if you’re over 40 and started experiencing the effects of the aging process, even if you’re not excited or interested in going to the gym.Brian is also going to discuss the Exercise Coach which is the application of the principles that flow out of the Strength Changes Everything philosophy.Brian has been in the fitness industry for the past 20 years and in the process has become pretty passionate about a few things, mainly the science and business of fitness and getting the value of fitness knowledge into the world.As a former athlete, Brian became very interested in the science of strength training which led to him going to school for kinesiology.The classical science aspects of his degree made sense to Brian, but his education left him with a lot of questions on the application of strength training.On the last day of his schooling, a classmate gave Brian a book to read called A Rational Approach to Strength Training, and just by reading the first few chapters, it transformed Brian’s understanding of exercise.Brian learned an approach to exercise that was very different from the approach that he had been exposed to in school or as an athlete. The new approach can be summed up in three things: the science says that exercise should be brief, intense, and infrequent.Brian tells the story of how he worked with a basketball player and helped him put on over 20 pounds of muscle over the course of 12 weeks while only exercising once a week for 20 minutes to get those results.Brian’s newfound approach caused a bit of conflict with the department he was working in and eventually, Brian decided to leave to find somewhere else he could apply those principles. He found a fitness studio that specialized in the application of those principles and after working there for a year found that he was extremely passionate about helping people of all ages and fitness levels.That was also around the time that Brian discovered his entrepreneurial spirit and when he and his wife co-founded a business called the Exercise Coach.Brian partnered up with another company called Exerbotics to launch the franchise. The technology they provided allowed them to standardize the approach and customize the plan more deeply for anyone that wanted to participate.Brian now has hundreds of locations of the Exercise Coach all over the country with plans to open more over the coming years.Amy’s story started off by being introduced to Brian many years ago in the Chicago area. She had recently given birth to her second child and was trying to get back to her pre-baby weight and found herself spending hours each week exercising in the only way that she knew which were long runs.Brian invited Amy and her husband to try out the Exercise Coach program and within six months, she noticed an incredible shift in her body composition. For the first time in her life, she felt athletic and capable.At the same time, they learned about the nutrition aspects of fitness and started making healthier choices. She got so excited about healthy eating that Amy started a blog on the topic.Once Amy started learning about the profound health and longevity benefits of strength training she realized that it’s truly a transformative thing and can change the trajectory of someone’s health for their lifetime.Right before the birth of her third daughter Amy and her husband moved to Minneapolis and decided to open their own Exercise Coach.The first five episodes of the podcast are meant to be the foundational overview of the Strength Changes Everything philosophy.We’re going to cover why not all exercise is the same, why people aren’t exercising and the obstacles people face in their fitness journey, the scientific paradigm that underlies the philosophy, the problem of people’s loss of health and fitness and they age, and what can be accomplished by a 20-minute workout once a week. Link: exercisecoach.com This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they ...
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    22 mins
  • Running Isn’t the Only Way To Train Your Heart and Lungs

    Running Isn’t the Only Way To Train Your Heart and Lungs
    Apr 10 2024

    Join us for this replay from the archives to learn more about your energy systems and how effective strength training is in how they work...

    Brian recently had a friend come into the Exercise Coach and he was shocked to find how quickly his heart rate went up after only 60 seconds of properly calibrated strength training exercise, despite being an avid runner. Discover how the three energy systems of the body work, and why high-intensity strength training is definitively the best way to renovate your muscles, heart, and lungs at the same time and combat type 2 diabetes and the most common age-related diseases people suffer from today.

    • Brian had the opportunity to introduce a friend to the program at the Exercise Coach recently who was an avid runner, and he was quickly surprised at how effectively the program got his heart rate up despite his extensive cardiovascular training.
    • Your heart and your lungs are pumps that respond to the demands being placed on your muscles at any given moment. Aerobic exercise is usually associated with a high heart rate, but that’s not the only time the aerobic energy system is engaged.
    • In relative terms, the most aerobic thing you can do is sit and do nothing. There are three energy-producing systems in the body, and the aerobic oxidative system uses oxygen to produce energy. When we sit and do nothing, the aerobic oxidative system produces nearly 100% of the energy the body needs!
    • When we start to do something more demanding, energy production shifts to become more anaerobic which is why strength training drives that sort of increased heart rate response.
    • The more demand on the muscles, the greater the cardiovascular response.
    • Many new clients have never experienced that kind of workout before getting started with the Exercise Coach.
    • Strength training is the best kind of exercise you can do for diabetes. Out-of-control blood sugar leads to out-of-control inflammation, which is the root cause of all the major diseases associated with aging.
    • As we age and lose muscle, our body becomes resistant to the effects of the hormone insulin. Insulin is a storage hormone that removes glucose from the bloodstream and insulin resistance becomes a real problem.
    • Without being able to remove blood sugar from the bloodstream, due to our muscles diminishing over time, our insulin levels rise and that causes problems in addition to the issues caused by elevated blood sugar.
    • The Strength Training at the Exercise Coach targets muscles that store sugar as glycogen. It renovates your body’s ability to store glycogen and reverses insulin resistance.
    • This puts the body into a much better metabolic state and makes it easier to lose weight and transform your health. Stronger muscles equal stronger health.
    • Type 2 muscle fibers are only used when they encounter demands that are greater than usual. Taking a walk or jogging won’t activate the type 2 muscle fibers in your body but strength training will.
    • Your muscles get better at storing the glycogen they need to perform the demanding work required for strength training. That type of work needs the heart and lungs to increase their output to support what is happening metabolically.
    • When you feel like you’re breathing hard after an intense exertion, that indicates that you’re doing the kind of work needed to renovate your type 2 muscle fibers.
    • Strength training and whole food nutrition are the best things you can do to ward off the risks of type 2 diabetes and other age related diseases.
    • Runners often find that there is missing muscle mass in their body when they go to the Exercise Coach and that the program allows them to perform at an even higher level.

    Link:

    exercisecoach.com

    This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    19 mins
Exercise & Fitness Hygiene & Healthy Living
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