Why You are Wasting Your Time with Cardio & 6 Small Changes to Make For Weight Loss (The Secret Behind Kim Kardashian’s Workout) with Senada Greca
In this episode of the On Purpose with Jay Shetty podcast, fitness expert Senada Greca shares her insights on building sustainable workout routines and the benefits of strength training. She emphasizes starting with small, consistent 5-20 minute sessions before gradually increasing, making fitness accessible by integrating it into daily life. Greca also discusses strength training's physical and mental health advantages, including improved bone density, muscle mass, depression, anxiety, and longevity.
Additionally, the episode covers nutrition essentials like protein intake, complex carb sources, and meal timing around workouts. Greca and Shetty offer strategies for overcoming mental obstacles, such as making fitness a non-negotiable habit, approaching it from self-love, and managing a "busy mindset." You'll glean practical tips for cultivating a sustainable, holistic fitness lifestyle.
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1-Page Summary
Building Sustainable Fitness Habits
Start Small and Consistent
Senada Greca suggests beginning with 5-20 minutes of activity daily, then gradually increasing over time to build habit consistency. Identifying the optimal time to workout is key, as is minimizing barriers like preparing clothes and equipment beforehand.
Make Fitness Accessible
Greca and Jay Shetty recommend integrating fitness into daily routines, like exercising during TV time. Staying active throughout the day reinforces the movement habit.
Strength Training Benefits
Physical Benefits
Greca highlights strength training's impact on bone density, muscle mass, and reducing fall risk with age. It's crucial for maintaining independence.
Mental Health Benefits
Greca found strength training significantly relieved her depression and anxiety. She states it can relieve such symptoms by 40-60%, more than therapy or medication.
Longevity
Greca calls strength training the "golden standard" for longevity, as it builds bone/muscle mass in ways other exercises may not.
Nutrition for Fitness
Protein
Greca advises consuming 0.8-1.0 grams of protein per pound of body weight daily to support muscle growth.
Carbs
She recommends cutting refined sugars and opting for complex carbs like fruits, veggies, and whole grains.
Meal Timing
Greca suggests a protein/carb mix 30-60 mins pre-workout, and higher protein post-workout. But overall daily nutrition is most important.
Overcoming Mental Obstacles
Consistency Over Motivation
Instead of relying on motivation, Greca emphasizes making fitness a non-negotiable daily habit by scheduling fixed workout times.
Self-Love
Approaching fitness from self-care, not criticism, is key. Greca and Shetty advise meditation, gratitude, and visualizing desired results.
Busy Mindset
Analyze your routine to find pockets of time for activity, like exercising during TV. It's about prioritizing yourself.
1-Page Summary
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Counterarguments
- While starting with small increments of activity is beneficial, some individuals may benefit from more structured or intense initial programs depending on their fitness levels and goals.
- Identifying the optimal workout time is subjective and may not be feasible for everyone due to varying schedules; flexibility in workout timing could be more practical for some.
- Integrating fitness into daily routines like TV time might not be suitable for everyone, especially if it leads to a lack of focus or intensity in the workout.
- The claim that strength training can relieve depression and anxiety symptoms by 40-60% more than therapy or medication may not apply universally and should be considered with caution, as mental health treatments are highly individual.
- While strength training has many benefits, it is not the only exercise that contributes to longevity; cardiovascular health is also crucial and can be improved through other forms of exercise.
- The protein intake recommendation of 0.8-1.0 grams per pound of body weight may not be appropriate for everyone, as dietary needs vary with factors like age, sex, and level of physical activity.
- Complex carbohydrates are important, but the role of refined sugars in a balanced diet should not be completely dismissed, as they can provide quick energy when needed.
- The advice on meal timing around workouts may not be optimal for everyone, as individual responses to food intake can vary.
- Emphasizing consistency over motivation can overlook the importance of understanding and fostering intrinsic motivation, which is a significant factor in long-term habit formation.
- While self-care is important, some individuals may require a more critical approach to overcome plateaus and continue progressing in their fitness journey.
- Analyzing one's routine to find time for activity is useful, but for some, significant lifestyle changes may be necessary to prioritize fitness effectively.
Actionables
- You can create a fitness accountability chart with a friend where you both log your daily activities and share your progress weekly to maintain consistency.
- Pair up with a friend who also wants to improve their fitness habits. Design a simple chart or spreadsheet where each of you can log the type and duration of daily physical activities. At the end of each week, have a quick call or meet-up to discuss what worked, what didn't, and motivate each other to keep going. This peer accountability can make the process more enjoyable and help you both stick to your goals.
- Transform your commute into an opportunity for activity by incorporating walking or cycling at least part of the way.
- If you typically use public transportation or drive to work, consider getting off a stop early to walk the rest of the way or parking further from your destination. If feasible, cycle to work once or twice a week. This not only adds to your daily activity but also can save money on transportation costs and reduce your carbon footprint.
- Use a meal planning app that suggests recipes based on your dietary goals to ensure you're getting the right balance of protein and complex carbs.
- Find an app that allows you to input your nutritional goals, such as protein intake and preference for complex carbs. The app can then generate a weekly meal plan with recipes that fit these criteria, making it easier to shop for and prepare meals that support your fitness routine. This takes the guesswork out of daily nutrition and helps you stay on track with your dietary needs for muscle growth and energy.
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Building sustainable fitness habits and routines
Sustainable fitness habits are crucial for long-term health and well-being. Senada Greca and Jay Shetty discuss strategies to develop these habits by starting small, making workouts accessible, and integrating fitness into daily routines.
Start small and build consistency over time
Creating a fitness routine doesn't have to be daunting. Senada Greca advocates for beginning with 5-20 minutes of activity per day and then progressively increasing as this becomes a steady habit. She points out that while immediate results might not be visible from brief sessions such as five minutes, the key benefit at this stage is establishing the habit itself, which lays the groundwork for future success in fitness.
Begin with 5-20 minutes of activity per day and gradually increase
Both Greca and Shetty stress the value of consistency. Greca suggests starting with a manageable duration of five minutes and gradually increasing the workout time each week. This incremental approach helps build a fitness routine without overwhelming yourself and fosters self-confidence as you see your progress.
Identify the optimal time of day to work out for your lifestyle
Finding the right time to exercise is equally important. Scheduling workouts consistently at the same time each day can strengthen the habit. Whether it's morning, afternoon, or evening, a regular schedule helps to anchor the workout in your daily life.
Make fitness accessible and minimize barriers
Reducing obstacles to exercise is key to maintaining a fitness regimen. Greca’s tips include simple actions like preparing workout clothes and equipment the night before. This minimizes resistance and makes starting a workout easier.
Incor ...
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Building sustainable fitness habits and routines
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Counterarguments
- Starting with 5-20 minutes of activity per day may not be sufficient for everyone to see progress, which could lead to demotivation.
- Consistency is important, but so is listening to one's body and allowing for rest days to prevent burnout or injury.
- Identifying the optimal time of day to work out is helpful, but rigid schedules may not be practical for everyone due to varying daily commitments.
- While reducing barriers is beneficial, over-preparation could lead to procrastination for some individuals.
- Incorporating fitness into daily routines like TV time might not be suitable for those who need a focused environment to effectively work out.
- Engaging in enjoyable activities during exercise could be distracting for some, potentia ...
Actionables
- Turn your commute into a fitness opportunity by biking or walking part of the way to work, which can help you integrate physical activity into your daily routine without needing to carve out extra time.
- If your workplace is too far to walk or bike the entire distance, consider parking further away or getting off public transport a few stops early to include more movement in your day. This can also help you avoid the stress of traffic and crowded buses or trains.
- Create a mini-challenge with friends or family where you track who can incorporate the most steps into their day, using a simple pedometer or a smartphone app.
- This friendly competition can motivate you to find creative ways to stay active, like opting for stairs instead of elevators, or walking to a colleague's desk instead of sending an email. It's a fun way to stay accountable and encourage each other to keep mo ...
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The physical and mental health benefits of strength training
Strength training is not just about building muscles, it's also linked to various mental and physical health benefits, contributing to longevity and overall well-being as Senada Greca, a fitness influencer and advocate for mental health, shares from her experience.
Strength training builds bone density and muscle mass
Greca suggests exercises like squats and deadlifts to target major muscle groups, even in short workout sessions.
Maintains physical independence and reduces fall risk as you age
Strength training does more than improve appearance; it strengthens bones and muscle mass, which are essential for longevity and healthy aging. Greca points out that after peak bone density is reached between age 25 and 30, it begins to decrease, and muscle mass starts to deteriorate at around age 30, at a rate of 3 to 8 percent per decade.
Building bone and muscle mass is crucial to maintaining independence as you age. It can help prevent falls or aid in quicker recovery from injuries. Considering that women are more prone to osteoporosis and men, although having lower instances, have a higher mortality rate resulting from falls, strength training from an early age is important for a healthier older age.
Strength training has a greater impact on mental health than cardio
Greca shares her personal transformation, where she transitioned to working out not just for physical health but for mental well-being. She found that strength training notably alleviated her depression, anxiety, and helped her battle eating disorders.
Can relieve symptoms of depression and anxiety by 40-60%
Strength training offers far-reaching mental health benefits, according to Greca. She states that engaging in 150 minutes of activity per week can relieve depression and anxiety symptoms by 40 to 60 percent. This is significantly higher when compared to the 20 to 30 percent relief provided by psychotherapy and pharmaceutical treatments.
Strength training is the "golden standard" fo ...
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Clarifications
- Peak bone density typically occurs between the ages of 25 and 30. This is the point at which bones have reached their maximum strength and density. After this period, bone density naturally starts to decline gradually. Maintaining bone density through activities like strength training can help mitigate this decline.
- Muscle mass deterioration starting around age 30 is a natural process known as sarcopenia. This age-related decline in muscle mass and strength can lead to decreased physical performance and increased risk of falls and fractures. Regular strength training can help counteract sarcopenia by stimulating muscle growth and maintenance. The rate of muscle loss can vary but generally falls within the range of 3 to 8 percent per decade in adults.
- Women are more prone to osteoporosis due to factors like lower peak bone density and hormonal changes during menopause. Osteoporosis is a condition where bones become weak and brittle, increasing the risk of fractures. Estrogen, a hormone that helps protect bones, decreases significantly during menopause, leading to faster bone loss in women. This makes women more susceptible to osteoporosis compared to men.
- Men have a higher mortality rate resulting from falls due to factors like riskier behavior, higher rates of osteoporosis-related fractures, and different patterns of injury compared to women. This can be attributed to various factors such as bone density, muscle mass, and overall health disparities between genders. Men's falls often lead to more severe consequences, including higher rates of head injuries and fractures, which can contribute to a higher mortality rate. Understanding these differences can help tailor fall prevention strategies to specific gender-related risks.
- Engaging in 150 minutes of activity per week, such as strength training, can signif ...
Counterarguments
- While strength training does build bone density and muscle mass, it is not the only form of exercise that can do so; high-impact activities like running or sports can also contribute to bone health.
- Some individuals may have medical conditions or physical limitations that make strength training difficult or unsafe, and alternative forms of exercise might be more appropriate for them.
- The claim that strength training has a greater impact on mental health than cardio may not hold true for everyone; some people may find greater mental health benefits from cardiovascular exercises or activities like yoga and meditation.
- The percentage of relief from symptoms of depression and anxiety through strength training can vary widely among individuals, and it may not be as high as 40-60% for everyone.
- While strength training is beneficial, it should be part of a balanced exercise regimen that includes flexibility, balance, and cardiovascular training for overall health and well-being.
- Hormonal differences do influence muscle growth, but individual responses to strength training can vary regardless of gender, and some women may gain muscle more easily than others.
- Other forms of exercise like yog ...
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The role of nutrition in fitness and wellness
Fitness trainer Senada Greca emphasizes the vital importance of proper nutrition in achieving fitness and wellness goals. She provides specific details about protein, carbohydrates, and meal timing with respect to workouts.
Focus on getting enough protein to support muscle growth and maintenance
Senada Greca reinforces the need to prioritize protein intake for muscle growth and meeting physiological needs, advising individuals to consume about 0.8 to just over one gram of protein per pound of body weight each day. For example, a person weighing 120 pounds should aim to consume around 120 grams of protein daily.
Aim for 0.8-1.0 grams of protein per pound of body weight per day
Given its fundamental role in building muscle, Greca suggests that careful attention should be given to protein consumption, aligning it with one's body weight and the demands of their fitness regimen.
Minimize refined sugars and opt for complex carbohydrates
Senada recommends cutting out refined sugars from the diet and choosing complex carbohydrates instead. Despite the controversies surrounding fruit, she affirms that both fruit and vegetables, which are rich in nutrients, fit well into macro guidelines and are preferable to simple sugars.
Incorporate nutrient-dense foods like fruits, vegetables, and whole grains
Greca encourages the inclusion of nutrient-dense foods such as fruits, vegetables, and whole grains in one's diet, to ensure provision of the complex carbs needed for sustained energy and overall health.
Proper nutrition around workouts is important but overall daily intake is key
Senada Greca recommends consuming a combination of protein and carbs roughly an hour, or at least 30 minutes, before a strength training workout, with a preference for a sli ...
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Counterarguments
- Protein needs can vary widely among individuals, and some research suggests that the 0.8-1.0 grams per pound recommendation may be more than necessary for non-athletes or those not engaged in high-intensity training.
- The role of dietary protein in muscle growth is important, but it's also crucial to consider the balance of all macronutrients, including fats and carbohydrates, which play significant roles in overall health and energy levels.
- While minimizing refined sugars is generally good advice, it's important to recognize that some individuals may require higher amounts of carbohydrates, including simple sugars, depending on their metabolic health, type of physical activity, and timing of intake.
- The recommendation to consume protein and carbs before a workout is not universally applicable; some individuals may perform better with different macronutrient ratios or on an empty stomach, particularly those who engage in endurance sports or are following specific dietary protocols like intermittent fasting.
- Emphasizing the importance of nutrient timing around workouts may not be as critical as suggested; some studies indicate that total daily nutrient intake is more important than specific timing for the average person.
- The advice to tailor nutrition to enhance personal energy levels is sound, but it's also important to consider that individual responses to different foods can vary, and ...
Actionables
- Create a personalized protein tracker by using a simple spreadsheet or mobile app to log your daily protein intake, aiming to reach your target based on your body weight. Start by listing all the protein-rich foods you commonly eat, noting their protein content per serving. Each day, as you consume these foods, input the amount into your tracker to ensure you're meeting your goals, adjusting as necessary to hit the sweet spot for muscle growth and recovery.
- Design a weekly meal prep plan that focuses on incorporating a variety of nutrient-dense foods. Dedicate one day a week to planning your meals, ensuring each one includes a balance of complex carbohydrates, healthy fats, and high-protein components. Use online resources to find recipes that align with these nutritional goals, and prepare your meals in advance to maintain consistency in your diet, especially on busy days when you might otherwise opt for less nutritious options.
- Experiment with a 'nutrient timing' journal ...
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Overcoming mental/psychological obstacles to fitness
Achieving fitness goals is not only a physical challenge but a mental one as well. Senada Greca, alongside insights from Jay Shetty, provides critical advice on mentally overcoming hurdles to establish a consistent, healthy fitness routine.
Shift from relying on motivation to building consistent habits
Consistency, rather than sporadic motivation, is key for a successful fitness journey. Senada Greca champions the importance of commitment to health and fitness routines, suggesting that inconsistency won't yield lasting results.
Make fitness a non-negotiable part of your daily routine
Greca stresses the need to make fitness a non-negotiable part of one's routine, akin to daily activities like brushing your teeth. This mindset ensures that it becomes a consistent habit, not left to chance or occasional bursts of motivation. She advises creating a daily calendar slotting workouts at the same time each day to foster consistency. She even recommends preparing the evening before by laying out workout clothes or setting up a home gym space.
For beginners, Greca notes that morning workouts can be especially effective to prevent daily tasks from crowding out exercise time. However, the critical factor remains having a set workout time that aligns with one's energy levels and lifestyle. Even committing to just five minutes a day can significantly set a fitness habit in motion. Greca herself works out every day, varying the intensity, with activities like walking or hiking on lighter days, to keep active without taking days off.
Challenge negative self-talk and cultivate self-love
Greca and Shetty discuss the significant impact of mindset on fitness efforts.
Approach fitness from a place of self-care rather than self-criticism
Senada Greca underscores the importance of combating negative self-talk by approaching physical health from a place of self-care. Greca encourages practicing meditation and gratitude, focusing on loving oneself and aiming to become a healthier version rather than critiquing one’s body negatively.
Jay Shetty adds to this by sharing how a negative approach towards his body translated to poorer outcomes, and how that can similarly affect our interpersonal relationships. Mental practices like meditation, visualization of desired results, and a focus on gratitude helps to cultivate an affirming and positive approach to one's fitness journey.
Stay committed and overcome the ...
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Counterarguments
- Consistency may not be the only key to success; flexibility in one's routine can also be important to adapt to life's unpredictable nature.
- Making fitness non-negotiable might not be feasible for everyone, especially those with fluctuating schedules or demanding responsibilities.
- Setting a specific workout time doesn't guarantee consistency; individual motivation and circumstances play significant roles.
- Committing to just five minutes a day may not be sufficient for significant fitness improvements and could lead to a false sense of accomplishment.
- Engaging in lighter activities like walking or hiking may not meet everyone's fitness goals or provide the necessary challenge for progress.
- While self-love is important, some individuals may benefit from a more structured and disciplined approach to fitness.
- Meditation and visualization might not be effective for everyone; some may find more success with tangible, actio ...
Actionables
- Transform your commute into a fitness opportunity by cycling or walking part of the way to work, which can seamlessly integrate exercise into your daily routine without requiring extra time set aside.
- If your workplace is too far to walk or cycle the entire distance, consider parking further away or getting off public transport a few stops early to incorporate more physical activity. This can be a simple yet effective way to ensure you're moving consistently every day.
- Create a personalized fitness playlist that evolves with your progress, starting with songs that have a slower tempo for beginner workouts and gradually including faster-paced tracks as your fitness improves.
- Music can be a powerful motivator and by tailoring your playlist to match your fitness journey, you'll not only enjoy your workouts more but also have a musical cue that it's time to exercise. As you associate specific songs with your fitness routine, you'll start to look forward to that time of day.
- Designate a space in your ...
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