How to Build Muscle and Lose Fat with Zeke DiRenzo

How To Lose Fat and Build Muscle with Zeke DiRenzo.mp3

February 13, 2021

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Welcome back to the real Authority show. I'm your host Rick Harrison. And this week we're going to be talking with Zeke. Duranso a good friend of mine who will be talking about how to lose fat and build muscle coming right up after this Welcome to the Real authorities show a results-driven podcast that shows you how to achieve your goals. No matter how big or small through the experiences lessons and advice of some of the leading experts from nearly every industry. So follow along as we explore their blueprints for.

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Sas and the real answers to your tough questions and guiding you on this journey. Here's your host Rick Harrison.

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Thanks for joining me everyone. Like I said this week we're going to be talking about how to lose fat and build muscle. I know that's a huge topic right now. Obviously coming out of January. That's everybody's big kick and big push to you know lose the holiday weight. So we're going to be joined by Zeke and he's on with us right now. So he's going to be going through a couple different modalities of training. But before we even get into all the questions that we have for them. I just first want to give you a little bit of an introduction Zeke's a good friend.

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He was also a mentee at one point in time and now he's got a full-fledged personal training career is doing great work with some some awesome clients and he has a pretty solid booked solid clientele base now so that's awesome he works at Crunch Fitness in Fort Myers and he specializes in a few different areas but I don't want to hog all the space I'll just I'll have him tell a little bit about himself so thanks for joining me today Zeke and.

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How are you thank you for having me and good I'm good yeah like Rick said you know I was a mentee of you starting at any time you show me the ways of kind of how to be comfortable with people and how in the really like really dive into people's not only physical disabilities but emotional because a lot of people don't realize with the gym it's a big thing of boosting your confidence a lot of people walk into a gym.

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And they're just nervous. They don't know what to do and they feel bad they get turned off and then they never want to come back. So I member we went over that stuff a lot and.

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As far as long as I can remember, I've been in a gym my dad owned a gym. I mom owned it with him. My uncle owned the gym. They're all in a bodybuilding in the fitness and everything. So been in it for a little while now, it's my time. Yeah, I remember seeing some pictures of your dad. He's a pretty big guy. Yeah. Yeah. So, um, tell us a little bit about you and far as you know, who do you work with? What are the types of clients what kinds of modalities and you know, what are your Specialties right now?

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I work with all kinds of clients ranging from young to old a lot of the younger kids tend to wanna gain strength and build muscle. That's usually a big goal for them kind of, you know, going into college sports or something like that. And then I have people on the older side who are dealing with likes a rotator cuff issues rounded shoulders bad hips bad backs stuff like that. So it's very big wide spectrum. It's not just narrow down, you know.

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Okay, what I guess I mean the biggest thing when people's get started on their fitness journey and you and I both know this, you know, we see it all the time people start out real strong and I think this goes back to what you were saying with the whole mindset thing. But what are some of I guess some of the common myths about Fitness and Nutrition for that matter that's people kind of fall into fall into the traps of.

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To break it down for a little bit for nutrition-wise.

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A very very very big meth in this industry is that you need supplements and you need protein to gain muscle or to lose fat. You need all these supplements. That's not true real food will always be better than anything else when supplementation and proteins came out. It was an originally made for the person working the 9 to 5 or the bodybuilder to supplement in a meal that they didn't have time to make that was the original make of it. But now since it's yummy so popular.

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Pre-Workout and everything they're pushing it as if you need it almost like a sales pitch and now common people are tending to believe that and it's not true whatsoever. Right? Not saying it doesn't help. It does have a time in place, but it is by no means a need. It is not a need at all.

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The other thing.

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Oh, the other thing when you're going into workouts is that weights will make you bulky weight will never make you bulky. It depends the type of training you're doing and how it's going to affect your body and for females in a sense the hormone makeup for you guys. It won't make you bulky or actually make you toned and make kind of your curves a little more than you actually want it before this a lot of things, you know, but those are two of a kind of I say like the biggest things.

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Here about almost every day. Yeah. Yeah and the you know, I know the supplement industry is actually one of the most profitable Industries in the world as far as making money and they do a great job. It's not it's not that it's actually, you know doing what it's say. They're doing this really a plane into your emotions, you know, your you want to lose weight and who doesn't want to lose weight by just taking a pill you know, so yeah, right. I totally get that so.

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You know you started off with mindset and that's actually really where I want to start with the questions. What kind of mindset do people need to have in order to really get the results that they're looking for? What kinds of things do they need to be ready for and you know, I guess how do they get prepared for that?

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A couple different things I say.

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Really find out why you want to be in the gym because let's be honest. No one every single day unless you're a little crazy like us want to go and lift the weights every single day. You just don't you know, so you need to figure out what is the point of you being there? Do you want to lose weight? You want to gain muscle? Do you want to just better your health? You want to stay in good cardiovascular shape? That's I'd say is probably number one because if you're going into the gym with no plan no goal. You're just wasting your time.

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No matter who you are. You need to have a Finish Line and I think that's not just the gym. I think that's in life to either have something you're chasing. Alright, the next thing is if you don't know what you're doing do not be scared to ask every single person in that Jim has been there at one point has not know what they're doing. They just picked up the bottle dumbbell and started doing bicep curls because I saw Arnold doing it, right and they are that is a great exercise for your biceps, but then when you get to talk,.

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Talking with trainers and other knowledgeable people those show you preacher curls. I'll show you Hammer curl show you spider curls and get it all kinds of different things and then kind of if you're an older person trying to work around mobility issues.

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That's a big thing where you really need someone's help because you're at risk of hurting yourself even more and you don't want to go down that route because now you're backtracking if you that does happen. Yeah. Yeah, you get those setbacks, right? I've seen it millions of times, you know, people are like all my shoulder hurts my shoulder hurts, but they're walking in the gym with rounded shoulders or a torn rotator cuff trying to bench press with a barbell or not should be the first issue. We're addressing is those shoulders trying to get.

• 8:00 - 8:30 

Those back in good shape getting those rear delts and rhomboids strong so they can all kind of stay back and allow you to grow a chess right now. Yeah, so I know you're you're obviously familiar with nasm and and they're kind of their pyramid through the modalities. So why don't you just give us a brief, you know brief overview of what are the modalities through that pyramid and what is the purpose of each one of them building up on? Okay. Well, there's always stability Mobility.

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Power so I actually took a case I didn't take Nothin But I researched that that's right sorry it's all right um yeah so like we were talking about a little bit before Mobility if you don't have the mobility to be in a stable position you're not going to be stable enough to get power so that's how I kind of all three coexist so you need to have the mobility to get into like say let's just say a squat for a sense if you don't have the proper hip mobility ankle Mobility you're not going to be able to get down to parallel.

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And if you have a bar in your back sometimes probably going to go wrong because I say you probably don't have the shoulder Mobility to so you're probably not holding that bar tight making your back tight to stabilize everything so therefore you're going to kind of deplete your power and you're not really going to get as much out of it as you could yeah that makes sense what about the next the next layer you said was you said stability then you said strength right right um stability.

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Is a lot of core but a lot of using your stabilizers as well. So you'll see people as like, let's say random guy walks into a gym. He can squat 405 or three reps the next thing, you know, he's trying to do a Bulgarian split Squat and he's fumbling all over the place and it's not the fact that he doesn't have the power. It's the fact that he's never trained the stabilized in a unilateral position to be able to kind of fulfill that movement or he doesn't have the course tried to stay upright. So like.

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Smile a lot of my older clients are like hey, I'm losing my balance lose my balance like oh, well, what core work. Do you do like what stability where to you though? I do that crunch machine over there. Like, okay, that's alright, but let's try to implement some payoff presses some wood shop some kind of stuff that's going to cause your transverse abdominis to really like activate and stabilize, right? Um, another big thing is learning how to brace your core. A lot of people don't understand what that means and they just throw on a belt and.

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Act as if it's like a seatbelt and it's going to save them, right the biggest thing about a bell is you have to learn how to brace into it. So it's not just putting on that belt. It's kind of taking the big are expanding your diaphragm and flexing the court because the core is main job is to keep the back stable. So that's really what why it's kind of the main source of stability is because that's its job is stability, right? So that's a big usually weak link for a lot of.

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Okay, before we get too deep, I know we're going to break down kind of different modalities of the training itself in the physical aspect of it. But obviously we know nutrition is by far the best way to lose weight right lose fat and burn it over time. So how does how does nutrition play into kind of each of these goals, you know building burning fat building strength and then developing muscle. How does it play into those three different categories?

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He's in a big way. There's so many avenues that nutrition plays a role in it's crazy, but just to kind of.

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Try to divide it when you're trying to build muscle and lose weight. That's the difference between calorie Surplus and calorie deficit which that means is let's say your daily caloric intake is 3000 calories, which is spitballing a number here. If you're trying to lose weight, you're kind of trying to go at least - 2200 calories probably a week and see how it feels. The biggest problem people run into is a do it too fast and.

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Our body is made to survive and try to keep going and when you do that the body thinks it's dying. So it holds on to everything that's almost like the biggest mistake people who lose weight run into and honestly a big thing some of these like big in group class. Jim's do is because they'll run them into these programs kind of like,.

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A hardcore keto diet and their body just plateaus and goes down and then kind of goes into ketosis and stuff like that. Um carbs are not your enemy. That's I think that's a number one rule that a lot of people don't understand carbs are not your enemy carbs. Are your number one source of energy, but the thing is how we want to kind of go about losing weight is a low carb diet not no carbs just low kind of so the body has to rely on.

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I'm or on fat as energy. Um, it's kind of switch gears and go to building muscle going the opposite way. Now you going to plus 200 calories going like calorie Surplus now every week you're kind of judging how you're kind of making progress vice versa. If you're going muscle or losing weight, you're either gaining you're either hoping to lose one to two pounds a week are gaining one to two pounds a week now if you're on a new.

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Are coming in the gym 1 to 2 pounds a week of gaining muscle. It's probably still even like a long run like even top-notch bodybuilders are gaining maybe like.

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10 12 at most pounds of lean muscle in a year. It's not very easy. Yeah, but you don't realize that you're changing your body composition. So don't think of as you're going on this Fitness career all I'm not making any progress because I've been 180 for the past three months. But if you go ahead and look at past pictures now, look at the definition your shoulders look at the definition in your arms. That might be that might have been 180 before let's say.

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I don't know 20 percent body fat now. It's 180 16 percent body fat and might still be 180. But which one looks better? Right? So we're chain. It's not that you're not making progress It's you're making progress that you're not noticing like that. That's all it is. Yeah, or or you know, obviously the thing that we always talked about to was making progress that you're measuring incorrectly. So a lot of people look at like you said they got on a scale they see you. Oh, I'm still 180, you know, I'm still 180.

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Yeah, how much of that how much is your body fat now is your if your body Pat's 4% you know, you just lost a couple pounds in fat and you gain muscle which made up for it. So you your body weight didn't change but like you said when you look in the mirror or you feel the way your clothes fit it's going to be a lot different, you know, you might have if you're building muscle you got that tight shirt on now instead of the flapping in the wind, right, right. Yeah. I remember a big thing going up when I was little my dad used to train people.

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And the biggest thing he tells clients who are trying to lose weight is throw your scale away. Just throw it away. There's no need for it. Just throw it away. Judge how you feel and look in the mirror. And I remember that was like the biggest thing he used to tell everyone and I never kind of understood it until a couple like when I started training people.

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So, can you just go back over that there was a we cut out? Okay, no worries. Yeah, the biggest thing I was saying is when I was younger my dad used to tell everyone people he was training trying to lose weight. Just throw your scale away. Throw it away. No, cuz when you're on your fat loss Journey.

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Honestly on a good diet and good workout. You'll probably lose you could lose up to 25 pounds in a month and then it's going to slow down right after that. And the reason why that is is because your your body's not used to the training that you've done before so it's reacting fast and trying to keep up with what you're doing. But as soon as kind of like let's say three months houses on your body's going to start to kind of get used to what you're doing. So therefore you have to kind of either change it up or change up your.

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And stuff like that, but like we were saying before don't be scared. If you're not making progress after that because that's when your body composition is really going to change. So that's why my dad used to say throw away the scale because after you get that sudden burst of weight loss it's going to slow down but you are going to continue to look better and keep progressing even though this 200-pound weight number on a scale isn't changing exactly. Yeah. I think that goes into one of my other questions, which was why do.

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Do you know why do people who decide and set out to transform their body to lose fat? Why do they do it for you? No one to three months and then they see some really good results. And then either they stop seeing results after that or you know, they hit their goal and then all of a sudden they put it all back on. So some of those things I think you know, I think another thing too is the whole idea of.

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You hit that goal because you saw some great results in the beginning. You didn't actually condition yourself to make the right habits in that time period to that's that's the key where it have it. Like I was saying before people get on these crazy diets and lose all this weight and so hard as they can balls to the wall and killing it. But then once they get there, they realize this is not easy to maintain like I can't do this like I don't feel good. I feel tired. I feel hungry.

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You want to slowly get there? So the body can adjust so that by the time you get there, you can enjoy you can celebrate you can go have a chocolate cake, maybe this weekend and still maybe be like right there and you're back on track right next week, right because the body is used to what you just did the bodies. Okay with where you are, right? Okay. Well, I guess while we're on the subject of nutrition. What should they what should people be eating who want to lose fat and build muscle and.

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I guess how much should they be eating?

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So there is.

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Average and suggested calorie intakes but for every one you're going to want to take just for abroad like scale for yourself. You're going to want to do kind of what's called a food log and take it just one week at a time though regular what you eat don't change anything. Just regular be honest what you eat? Like if you eat like I'm Italian so we have pasta a lot. So if pastas on that week, you're putting pasta on there. Don't cheat it off just because.

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Now, you know you doing a food log for the reason why I'm saying that is because so next week we can figure out how to adjust and slowly inch that back um, because for everyone it's going to be different and everyone's body can react differently and for certain people like let's say someone has do celiac disease and they can't have gluten. Well, you can't work glue and into there.

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Fat loss program now because you have to be careful of what they do. So they don't kind of will get sick from gluten, right? Um, but a big thing is like what you're eating like I say before carbs are not your enemy but simple carbs. Are you ready which is like chocolate stuff like that. And the reason why they call simple and complex is because how the body takes the energy from them and digest them the enzymes break down simple carbs like that.

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All kind of you get no energy from them whatsoever. But then since you're probably not working out your body's natural response is to store it as fat whereas complex carbs, you're going to feel a lot more energized throughout the day and probably you're going to want to go do something because you have the energy to do it or get you through your workday a lot better and those complex carbs are all your greens vegetables fruits with natural sugars and lean meats and protein.

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Like chicken breast stuff like that, but it doesn't always have to be cookie cutter. It has to be this way. And I think that's the main thing that people need to see is what the proper care it can be tailored to you and still work around what you like to eat, right? Okay. So now that we kind of have a little bit better understanding at least a basic understanding of the nutrition aspect of it. What?

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Because it really depends on where you're at and what your experience is with working out and exercise. But where should somebody starting out who you know, they might be a little bit overweight. Where should they be starting as far as exercise? What should they be doing for exercises? And what does that you know, I guess what examples of exercises are there?

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So if they're just walking to it walking into a gym, I'm not just saying this because I am a trainer but I would recommend getting a trainer I like if all you can handle is one time a week. That's okay, but at least have someone that is showing you the right way the proper form because there is a beginner exercises and so-called Advanced exercises.

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But regardless everyone should be doing resistance training no matter who you are because resistance training causes such a stress on the body which increases what's called resting metabolic rate, which is gonna so in a sense what that does is let's say Joe Schmo hits a workout Tuesday and he has resistance training hard next Wednesday at that same time. He still burning weight from the stress he put on his body from the weights and what the and like we were saying before combining.

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Find that with a low carb diet that's going to slowly start to eat away at the fat and you're going to slowly see your body composition changing, right? Um, oh program that I like to always kind of personally how I do when I have my clients the first two weeks. I separate them into upper and lower body workouts because usually people like to have a 30-minute session and trying to cram in a whole body workout and focusing on Mobility stretching and all this.

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Arm for your whole body is a lot to take in. So for the first two weeks, I like to do upper lower so they can kind of digest and grasp what they really need to focus on like scapular retraction is a big thing everyone needs to do no matter power. That's your body will does not matter, um, focus on Mobility really taking the time to warm up cool down stuff like foam owing lacrosse ball.

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Like going into Mobility exercises get priming their muscles ready for exercising, right? Um stuff like that. They need to really get into kind of lost my train of thought a little bit on a tangent. Oh like I was saying so they go into upper and lower body workouts. And then after those two weeks when I feel they have a grasp of it go into a full body workout. So now I don't really have to.

• 23:33 - 23:47 

Stress body mechanics so much because they kind of know it but now I'm kind of like nitpicking when okay you're getting tired but don't let your knees come in on that goblet squat people I'm out keep your glutes loaded and keep everything good and kind of where I got that.

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I guess.

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Foundation from was a book called secrets to programming by Allen Costco that actually my Uncle Greg gave me to read it and then I just put my own little twist on it of having them do upper and lower for a couple weeks and then going into that yeah yeah yeah Alan Cosgrove's a obviously a big name in the industry and he's got a quite a few books out I think I think I'd given you one before one of his books too.

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Fun foundations of strength training. I think it was Mmm Yeah, but yeah and you brought up a good point to you know beginners coming into the gym, especially if they've never had any experience trainers not only show you how to do things properly and what to do, but I think the biggest thing for a trainer is the accountability piece and I think you know, that's probably the biggest reason why people stopped going to the gym is that they have a goal but they don't know how to get there because they don't have anybody showing them.

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And on top of that they don't have anybody, you know pushing them to come to the gym and make sure that they're on you know on time bro. Yeah, I think the accountability piece is huge as well. Yeah, I get that a lot people just want me to text them. Hey, are you coming today? They just want something someone almost caught him code to kick them in the butt to get to the gym, right? Um and just stay on top of it. I remember this one lady. I still chained to this day. She's we imagine we do what's called a three.

• 25:23 - 25:53 

Commitment. So the reason for that being is just cuz it takes three months to see a significant change in the body. And after we completed our is she was like, you know you how your talk if you want to keep going. She's like, yeah, I need you because without you I'm not coming right now. Some people just need that and that's okay. There's nothing wrong with it and like you're saying before is people are scared to go to a gym and not know and feel nervous and then they don't want to go right guys who wants to look kind of dumb while you're.

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In into a gym or going into any place. No one wants to look like that so don't be scared to get a trainer and have them help you because that's what they're certified to do. That's their job, right? All right. Well, obviously that's kind of a breakdown of what they should be doing to burn fat. And that's a good starting point. How did the exercises between you know, obviously said strength training is a good is kind of what they should be doing.

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We get started now what happens when they start to get to a point where they're feeling like, okay. My metabolism is up. I'm starting to see the fat burning off. But now, you know, I want to build a little bit more muscle. What how does that how is that different how is building muscle different than trying to burn fat like the specifics of it? I guess they think it all goes back to nutrition. So that whole time while you were burning fat, you're most likely in a calorie deficit, right? So now we kind of slow that down.

• 26:53 - 27:23 

Down and just maintain and then start putting on the muscle and seeing how the body reacts to that now once the body plateaus and doesn't you don't see start seeing any progress then we slowly start adding in a calorie Surplus again. So now we're going the opposite way but like you were saying on though, it's just a backtrack a little bit. I feel like I probably should go over a little more is a big kind of myth and helping with fat loss is a lot of people kill their cardio first and then hit the resistance.

• 27:24 - 27:46 

So how our body works when we're expending energy as we burn up our glycogen and card storage first and then we burn up fast then we burn up muscle. So if you're at the gym for say three hours, you're probably kind of working against yourself a little too much. It just starting to burn muscle, but we want to do how we should.

• 27:47 - 28:15 

Design, our workouts is a quick 15 to 20 minute warm-up myofascial release Mobility work maybe a little cardio just to get a sweat going but not hurting yourself too much and then going and killing the weights hard. It's like we can increase that resting metabolic rate that we were talking about before so we can burn fat when we're not at the gym also and then go kill the cardio because now we're in our fat burning stage and then that should be your workout formula. Okay?

• 28:16 - 28:26 

So would anything change if they were focused on burning fat or just focus on building muscle, you know separate is anything really know this part of the exercises.

• 28:28 - 28:58 

And actually sizes. Yes, because usually if you're doing like fat loss like we're going back to Allen Castro's book. It's kind of it's the strength exercises. But the way they're designed is a minute of work a minute of rest the opposing muscle group minute, then you go back and forth again. So you're shocked at the whole body killing the whole body all at once. So you're kind of burning fat from everywhere all at once and the reason why you're doing this.

• 28:58 - 29:05 

Since training with it like we were saying before I put such a strain on your body that cardio and machines aren't going to do right.

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Yeah, I think that goes back to one of those myths to is that you know, if I want to lose fat cardio is the best way to do it and you know, we always tell people that or at least we were working together. We were telling people that it's not the way it works. Right and I wish someone I mean, I'm sure someone did out there took the time and like took to hurt people and see which one got to their goals fast. I'm sure somewhere if you looked it up it would be somewhere out there. You know. Someone had to do it like I do it.

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See that that person resistance training was zooming past that person with with just doing cardio right guaranteed. If they only did cardio they probably reach their goal like maybe.

• 29:54 - 30:24 

I don't know I'd say like halfway after that person's already done with resistance training. Yeah, like it just speeds up the process so much faster and we all want to lose fat a lot faster if that's your goal. Right? So with the I guess as far as obviously there's a lot of different things out. There's a lot of information about building muscle burning fat building strength time under tension. What?

• 30:24 - 30:53 

That and how does it play a role in building muscle versus strength what are the differences time and attention is definitely a big thing which leads into tempos for people who don't know what time under tension is time on attention just for layman's term is literally just how much time the muscle is under tension how much time your muscle is working say if you're doing a bicep curl and you going three seconds up three seconds down so three seconds only.

• 30:54 - 31:23 

Enter three seconds on the eccentric the muscles and sense 66 seconds of tension that holds rep and you'll really feel the fibers working and stuff like that um another thing tempos can get into is like if your goal is say powerlifting really feeling really understanding how to control the weight you'll see a lot of people in the gym moving heavy weight around but it's not about how much weight you move it's how well you move the weight right um.

• 31:24 - 31:27 

Go find a house like you're going in the time under tension.

• 31:28 - 31:58 

I guarantee if you gave to people 30 pound dumbbells one person just busted out ten on each arm while one person was going slow and controlled. You'll really see the pump different and both of them like Jurassic Ali one person's probably gonna be like veins popping the other person's gonna be like, all right. What are we going next? Yeah, so it could really change a whole workout and not just for fat loss. Not just for muscle it goes into fat loss to like time.

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Attention, it's big thing around it is it's just for bodybuilders. That's not true. But but I will say Bible is did probably make it famous. Yeah, but how lifters use it like a 313 tempo 1 2 3 down 1 pause 1 2 3 up a lot of power lifters use that and if you want to get strong I recommend doing pause anything and I guarantee it will boost.

• 32:27 - 32:57 

All of your lips. Um, and another thing that I really like about slow reps as you feel muscle fibers working that you never thought would work. Yep. Take if you say you can do like a 315 max squat try 185 3 seconds down and pause at the bottom. You'll never realize your heel wants to come off. You'll never realize your knee wants to Twitch in because you're going so fast so down, but now when you find out,.

• 32:57 - 33:27 

Those weak links are and you take them and strengthen them. You're probably you're gonna boost that PR like that because now everything is firing on all cylinders and ready to go. Well if they play a big role in everything. Yeah. Yeah. I always found it eye-opening for you know new clients coming in who said? Oh, yeah, you know I can pin curl 45 pounds. No problem. Let's do that and I like let's start off with 20 and we're going to do a nice slow tempo nice low reps and by the end, you know, like all I could bring out 15.

• 33:27 - 33:57 

To 45 45 pounds and then you give them through 10. You can do that, you know three one rep right there burning by the end, you know, and they're like wow. Yep. I realize how hard that was going to be. Yeah, and the funny thing about about people who say like you're saying we'll bust out the 45s is they'll put those down and be like, yeah my shoulder hurts. Yeah wasn't and then they're like, well, why does a bicep curl hurting your shoulder? Exactly? And then that's that's another thing a lot of new.

• 33:57 - 34:26 

Where's need to understand is if you're doing a bicep curl, you should feel it in your biceps. If you're doing a barbell bench, press you should feel it in your shoulders. Not in your rotator cuff, right? So that is another plus of time under tension is really feeling it where the muscle needs to work. You're not feeling in somewhere else where it's going to cause injury. Yeah, you can get a lot better gains doing lighter weight with the proper, you know.

• 34:27 - 34:56 

Tempo then you would if you're like, you said earlier trying to just bang out heavyweight real quick and you recover real quick. I mean the recovery period is kind of telling you right there that you didn't really work the muscle fully right? Yeah. Yeah, I think a lot of like Newcomb especially young kids and I'm sure you can understand because I know I can understand when you first walk into a gym. You just want to see how many how many how much weight you can load on the barbell.

• 34:57 - 35:27 

Let's see what happens right? You want to be cool, but you'll later find out that once you have good form and everything is under control and good you're gonna feel a lot better. You're going to look a lot better because you're getting a lot more out of the workout and I guarantee a lot of people are going to come up to you and say wow. How do you how can you make that look that easy? Yeah, and thus the thing that sucks about is a lot of people learn the hard way when something does get hurt and then they now they have.

• 35:27 - 35:49 

To go through learning forum. And the funny thing is when you have like a so-called veteran lifter and then they go through all that and then they realize wow, I never really knew anything to begin with. Yeah. So yeah, that's funny too because you see a lot of bigger guys who they look like. They can lift a lot of weight and they got big muscles, but.

• 35:50 - 36:19 

Do you get them to do you know some of the stability work they can do it, you know, there's a lot of like that can do but that just goes to show you, you know, you do need to work from kind of that Foundation up through that, you know, stability first and strength and power and right here though right work through it the right way so you don't hurt yourself, right? And if that's your goal like good form is already even more important because you need to be working the.

• 36:19 - 36:49 

So you want to work so if if you're doing an incline dumbbell is you don't want to fill it in the shoulder. And now your anterior delt is developing more than your chest. And you say you want to be a bodybuilder bodybuilder and you want to step on stage. I guarantee that judge is going to tell you. Hey, you need to develop your chest a lot more and be like, well, I do all these benches movements. I do incline bench all the time and you but you don't realize you're throwing your shoulders forward every single time, right and next thing, you know, you're having a rotator cuff in shoe.

• 36:49 - 36:51 

Because rotator cuff issues probably.

• 36:53 - 37:21 

Eighty to ninety percent of people in the gym. Oh, yeah, honestly ER or lower back pain and that's all that's a whole nother conversation. Oh, yeah lower back pain is honestly the biggest thing that probably people deal with and could be the easiest thing to get rid of. Yeah. I want to say could because some people do have very different circumstances. Yeah, right. All right. Well,.

• 37:22 - 37:52 

I think I think that pretty much gives I don't want to go into too much depth because we just threw a lot of information out there in this one episode, but why don't you tell us you know, how can somebody get a hold of you or how can they get a little bit more information on either working with you or just I know you have a YouTube channel. So what can they look up for finding that channel? Yeah, so if you look up Zeke the Renzo on YouTube on Instagram or on Facebook, you'll find me on all of those.

• 37:52 - 38:21 

Those I work at Crunch Fitness for Myers been there for quite a while now really enjoying it. And yeah, I post YouTube's about once a week try to get in an Instagram post at least once a week. I'm also trying to get on Tick Tock try to just push content everywhere. I can Big Goal is right now just to own my own gym. I know that's kind of later down the road, but we got there one day. Yeah, you'll get there. Yeah, you've already already built quite a quite a good clientele on.

• 38:22 - 38:52 

A very short period of time so I'm sure you will get there very soon. But and then do what is the address for Crunch Fitness in Fort Myers you remember um, it's off of Summerlin right kind of next to the hospital. I don't know it off the top of my head. Okay drive this so many times. I'll muster miles apart. Yeah, right. Okay. All right. Well, listen, I appreciate you being here. I know you're a busy man. You got a lot going on in your life right now. So I.

• 38:52 - 39:22 

Appreciate you sharing your wisdom and insights with us and do you have anything else you want to add to the show no thank you for having me I'll be glad to do it again if you ever want to thank you absolutely for sure all right well I will have another episode coming up next week where I will be speaking with actually a credit repair specialist so for those of you who are interested in possibly purchasing your first home in the.

• 39:22 - 39:51 

Near future I know interest rates are at incredible lows right now it is a little tough to find some homes out there but for those of you who need to work on credit repair first I will have a specialist coming up who's going to show you some behind the scenes and Industry tips and tricks on how to how to repair your credit in an efficient way and some things that people could be doing on their own without having to work with some indirectly so that's coming up next week and for those of you who join me today appreciate you joining me and I hope you found this insightful and helpful.

• 39:52 - 40:06 

And I hope it gives you some good tips for your fitness journey ahead and helps you achieve those goals for 2020 one for the rest of you thank you for tuning in and I hope to see you next week on my next episode alright thank you.