The Jordan Syatt Podcast

What is "Too Much" Exercise? HIIT vs. Low Intensity Cardio, Why Weighted Vests are Underrated, What's Better: Strength Training 3 or 4x/week? Weight Vests, And More...

In this episode of The Jordan Syatt Mini-Podcast, I shoot the breeze and answer questions from listeners with my podcast producer, Tony, and we discuss:

- What is "Too Much" Exercise?

- HIIT vs Low Intensity Cardio

- Why Weighted Vests are Underrated

- What's Better: Strength Training 3 or 4x/Week?

- The Truth About Fitness Certifications

- Talking to My Kids About Using the Scale

- And more...

The door jamb for your home security is linked HERE: https://amzn.to/4eNER5Z

Listen to my episode in which I discuss CNS fatigue HERE: https://podcasts.apple.com/us/podcast/the-jordan-syatt-mini-podcast/id1348856817?i=1000670309512
Do you have any questions you want us to discuss on the podcast? Give Tony a follow and shoot him a DM on Instagram HERE: https://www.instagram.com/tone_reverie/
I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far).

Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all HERE: https://www.sfinnercircle.com/

Broadcast on:: 07 Oct 2024
Audio Format:: other

(upbeat music) - What's up Tony? And Tonya, what's your word of the day? - Good morning. Consato. - Consato? - Yeah, you know what that means. - Is it sad? - No, no. - But you're getting there. - What is it? What's Consato? - Means tired. - Oh, man. - It's still a Consato. Oh, okay, well that's actually a great one for me today. Dude, today my wife woke me up at like four in the morning. We went to bed a little bit late around like 11, 30, 11, 45. I wake up at four, my wife is like, Jordan, Jordan. Curtis needs to go potty. And she was like, he's licking my feet. He's like my feet and he never does this ever. - Yeah. - So he's been potty transcends about like six to eight weeks. Like within that six to eight week window, he might have had a couple of accidents, but basically he didn't potty transcends like two months. And at night, we've kept him in the crate. We were crate training him for the first few months. And in the last couple of weeks, we started to let him out and no issues. Like it goes to bed when we go to bed, wakes up when we wake up, no problems whatsoever. It's actually been wild, how good he is. - Yeah, that's awesome. - But all of a sudden at four in the morning, he's like licking her toes. And usually if like something's gone, he gets really excited and he'll like jump up on us. So this like very soft little lick, gentle lick is different for him. But it's four in the morning. I just spoke, I was like, okay, cool. I'll just, I'll go take him out. So I'm getting up, I'm like, oh, I gotta turn the alarm off. So then I go to the keypad, I'm trying to turn the alarm off and you get this 30 second countdown until the alarm goes off. And I'm really tired. And I like put it in and it's like wrong. That's incorrect. And I was like, oh, shoot. And I was like, okay, no worries. I still got like 24 seconds. And then I put it in again, wrong. And I was like, oh my gosh, like did I forget this? And I was like, I took all my wife's name. I was like, Nani, what's the password? She was like, what? And she's exhausted. And I was like, 18, 18 seconds left. I was like, I put it in again, wrong. I was like, and Susan is here. So Susan is here. So she's sleep, my daughter's asleep. It's about to like, blare. Keep hitting it, hitting it, hitting it, firing it. - Your heart rate's getting up. You're like more frantically. - And I was trying to stay very calm. I was trying to stay calm so I could go back to bed once I took my dog out. I was like, trying to stay relaxed and calm. Now my blood pressure's through the roof. I'm like, what the fuck is the password? (laughing) By four seconds left. Get it, awesome. By this time my wife is now up. My wife is like, what's going on? So we walk out, you know, all the lights are off. I go to the back door. I like, we give this like door jam. I think everyone should have a door jam. I have one on Amazon. I'll put the link for my door jam on Amazon. Everyone should have one of these. It's really important. Keeps you safe. Keeps people from getting into the house. Anyway. - Wait, wait, how does it work? - It's like, it's a door jam. So you put it between the handle and the ground and you like jam it in there. So if someone is on the outside trying to open the door, it just, it won't open. - Okay. - Even if they break the lock, it's not opening. And if you have a slider door, you could use it as a stick so that like the slider won't open. - Keeps it from, yeah. - Yeah, yeah. - Super important to have. Obviously it's like people can still break into windows and stuff, whatever, but it's actually, and they have window jams. Anyway, take the door jam off. And as I open the door to let him out, all the lights are still off in the house. As I open the door, I hear my wife, she goes, (gasps) like a crazy gasp. Now, to be fair, my wife gasps at anything. - Yeah, I'm thinking a spider. - Spider's-- - Cricket. - Flies, she will gas at anything. So part of me is-- - You little butterfly. - What's going on, the other part of me is like, scared or like worried, like what's going on? Are you okay? I don't know if her water broke. I don't know, she's like eight and a half months pregnant. She's almost there, right? So I don't know what's going on. I was like, what happened? And she's like, turn the lights on. I turn the lights on. And she full on, stepped in a pile of diarrhea that my dog had left on their ground. And it was all over the floors. There is, and somehow I missed it. When I was walking, there was some, by grace of God, I somehow missed all of the diarrhea on the way to the door. And I was just like, on one hand, I'm like, oh no. My wife stepped in it. On the other hand, I'm like, yes, I fucking missed it. (laughs) But he was trying to let you guys know. He was like, hey, guys, I'm acting and I'm sorry. Yes, he was doing a soft lick on the toes. He's like, I'm sorry, I'm sorry. So we let him out, and we felt really bad that he wasn't feeling well. I wiped the diarrhea off my wife's foot. And then I cleaned up. Yeah, I mean, she didn't have any shoes on or anything. She wiped off, it was barefoot, just diarrhea off it. And then she went, took a shower while I cleaned up the rest of the diarrhea. So yeah, it was (speaks in foreign language) - (speaks in foreign language) - (speaks in foreign language) Yeah, I'm very tired today. You could probably hear it in my voice. But everything's good. Oh, and it was even more sad 'cause somehow my dog's first toy that he got, the first like little, not a teddy bear, it was like a toy dog that we gave him. That was literally the size of him when we first got him. Somehow it lasted as long, and then he finally ripped the leg off. Then we had to, all the stuffing was coming out, so we had to throw it out and literally his, we threw it out and he just bows his head for like two minutes. He's just like, "No." (laughs) So it's been a morning. It's been a morning in Tonya. - All right, all right. Well, we're gonna, we're just gonna cruise through this. It's a Q and A, the questions are gonna come and you're just gonna know the answers. - It's either gonna be your eyes. - Really good or really bad. (laughs) But all right, so by word of the day, it's, as of recording this, it's late July. So having a lot of watermelon in this house, figured watermelon would be a good word. - It's a good one. - Word of the day. (speaking in foreign language) Wow, you've got the, you've got the in there. That's awesome, dude. I like it. - Yeah, it seems important. (speaking in foreign language) That was very good. There you go. - Okay. So watermelon, that's like a summer thing for you? - I mean, it's basically all year round for me, especially living in Texas where it's more of a season for, I think obviously the best season of summer, but I'll get it even when it's not the greatest just because I really enjoy watermelon. - Do you like just slice it up and go for it? Or do you like to salt or any kind of spices or anything on it? - So either, I'll just have it regular with some black coffee. I like that little, the juxtaposition. You've got the sweetness with a little bit of the bitter. I like that. - Yeah, yeah. - I also love watermelon with tahine. Like, watermelon with tahine is, I was actually very resistant to it. And I think I first had it in 2020, 2020 or 2021, I forget someone in my audience was like, you should try it with tahine 'cause I was always eating watermelon. And I just love, I'm not a sauce guy. I don't like adding sauces. I don't like adding stuff to, I just like it as is. I don't like adding stuff to my coffee. I don't like adding sauces to foods, like fish. I like it to taste like the fish. I like, I don't like adding that stuff for me. My wife loves sauces and adding stuff on. So I was a little bit hesitant, bro, tahine is wildly good. That I was shocked at when it, you ever see old school with Will Ferrell, and he's like talking about beer, and he's like, when it hits your lips, as soon as it hits your lips, dude, when that hits your tongue, when the tahine hits your tongue, it's, I've never, there's a, it melts in a way that is just unbelievable. It's so good. So yeah, and if I'm in Israel or something, oftentimes I'll get watermelon with feta cheese, which is super good, but usually at home, it's just watermelon and tahine or watermelon with coffee. Yeah, after this, you should treat yourself to a watermelon with tahine. I should. What about you? Do you like watermelon? How do you have it? You know, I'm unpopular. I think like you and I are like on the opposite spectrum of some people who don't like watermelon. I'm ending his podcast right now. It's over. It's over. It's over. It's over. Q&A's funny. I'm not even just this one. It's all. Not even just uni. Like I'm retiring podcasting. I'm done. I can't, you don't, how do you not like watermelon? It's just, it's sweet and delicious and refreshing. Yeah, I don't know. To me, it's just kind of watery. It's, yes, that's true. It's just, it's kind of like a hollow thing for me. I know. I know your face is. I'm really mad that I'm consorto right now because I'm so angry that like I can't fully express. You know, dude, I'm more angry that you don't like watermelon than that you use to athletic greens. Well, I usually sprinkle the greens on the watermelon. I'm so glad you're joking right now. This, like I don't use tahini and I use athletic greens. Well, no wonder you don't like it. Athletic greens taste like fucking cat litter. It's just terrible. Yeah, I'm not a melon, I'm not a fan of melons in general. Like cantaloupe and, yeah. To me, that's like the part of the fruit salad that I like eat around. I want the berries, mango, banana. You know, it's interesting too. Mango is not that far off from melon, right? It's a little bit more dense. It is more dense and more sweet. Like mango's super sweet. Yeah, I mean, let's be, let's be real. Mango is delicious. Let's just be-- Hot fire. Come on. Mango with tahini, come on. Mango with tahini is stupid. Like that's a sticky rice. Like you can do a lot of good things. Yeah, of course, of course. No one's denying that. But to deny watermelon is, it's a crime, Tony. What is wrong with you? And then you're sitting there with your matcha and you're just saying I hate watermelon. Yeah, you've got your matcha right there. Just hold it up in your little, the, what's it called? What's the cup? The Japanese-- Little sake cup person. Little sake cup. Yeah, man. It's-- I'm pretty. When you come here to set up our in-person podcast, you're required to eat watermelon. Oh. You're required. You're required to be it. Or like the whole thing. You're required to have several bites. [LAUGHTER] So actually, it's not like I like, it's not like something that I can't eat. Like, you know when you have something you really dislike, you take a bite and you're just like, like for me, it's more just-- Don't prefer it. Yeah, neutral negative. It's like, I don't know, it's not really doing anything for me. Anyways, if we keep talking about this, you're just going to hate me more and more. So I think we should go. It's not that I'll hate you. You ever watch The Office? Yes. Love The Office. All right, you know when Michael's gots, like, why are you the way that you are? [LAUGHTER] To Toby. To Toby, yeah. [LAUGHTER] That's where I am right now. Like, dude, what the hell? It's-- anyway. When corporate calls, and he's like, you can't fire Toby without cause. And he's like, I have cause. It's because I don't like it. [LAUGHTER] [LAUGHTER] Oh my gosh, yes, dude. All right, now we're back to where we should be, because you like The Office, and because you quoted it super well. It is because-- [LAUGHTER] We're back, baby. All right, let's take this momentum and run with it. How about some questions? Let's do it. Do you get some good questions? Got some great questions. So this is from Luo Wild. Hi, I'm a regular podcast listener, and I'm just so grateful for the No BS advice. I have a question for the podcast. I have many different fitness hobbies I like to incorporate for different reasons. But I sometimes worry about how much is too much. My social circles have never been particularly active, so I just don't really know what an active person's lifestyle looks like outside of myself, and I kind of wing it. I'm wondering if Jordan has advice on this. Specifically, how much should the average person be concerned about doing too much, and what too much would even look like, assuming adequate nutrition? Thanks. So just to clarify, because again, I'm weak and sotto, did she say that she give insight into how much she's exercising? No, she just says she has many different fitness hobbies, and she likes to incorporate. But sometimes she worries how much is too much. OK, so this is a really good question. The first thing I'll say is it's very difficult to do too much. It's unbelievably difficult to do too much. I'll start with that. I'll also add the fact that she's doing many different things is playing in her favor significantly, because it's much easier to do too much when you're really focusing on one, maybe two things, and you're just spending outrageous amounts of time doing those one or two things, whether it's outrageous amounts of time running, outrageous amounts of time lifting weights, outrageous amounts of time just doing one type of just doing crossfit. If you're spending three to four hours a day just doing crossfit workouts or running 15 miles every day, now you've got a real problem. But if some days you're lifting, some days you're running, some days you're hiking, some days you're rock climbing, some days you're doing yoga, some days you're cycling, like some days you're playing pickleball. You are number one, you're changing the energy systems that you're using. So it's much more difficult to over train. You're far less likely to get an overuse injury because you're changing what you're doing. That's one of the reasons why it's so important to have various training modalities, especially within young kids. It's not good to specialize young kids in one sport from a young age, they're far more likely to never mind burnout but get overuse injuries. So to be doing a variety of different things is, I think, phenomenal and reducing your risk of both over training and getting injured. And again, going back to the original point, it's just so hard to over train. It really is super difficult. Like if you start to notice that you're excessively sore for days and days and days on end, if you start to notice that you're having difficulty sleeping, if you start to notice that your strength is continually going down, if you start to notice that you're mood, you're having real issues with your mood, if you start to notice you're having issues urinating, for example, which can be a sign of like slipping my mind right now with all this consult on this, it could be a sign of rhabdomyolysis. - Oh yeah. - That's rhabdomyolysis. Yeah, if you are having trouble urinating or if your urine is very, very dark, that could be, but these are all signs that you've really gone overboard and that maybe you should just take it down a little bit. Rhabdomyolysis can be very serious in which case you should go to the doctor, get a blood test. They can get a blood test to see if everything is working properly or not, but either way, I have a very hard time in this instance believing that you're doing too much. It sounds like you're just living a very healthy, active lifestyle, which I think is absolutely wonderful. - Yeah, I'll just add one other warning sign is if she is super focused on getting it all in and it really, really messes with her, if she doesn't do enough, that could also just be a sign, right? Like that it's like-- - That would be like a-- - Dependency is opposed to-- Yeah, yeah, like if it feels like it's bordering on an unhealthy relationship with it, that might be a time to kind of self-assess, even if physically you feel okay. - Correct, and that's a super important aspect of this. I was thinking more of the physiological, like actual physical overtraining, but from a psychological perspective, if the idea of missing a session is freaking you out, one thing that I think is really helpful is many people, they think of their training week as a week, like it's gotta be seven days, and you have to fit all of this training in in seven days, but you don't have to fit it in in seven days. Seven days, it's a made up time frame that we function on, but our bodies don't function on a seven day week, our bodies, it doesn't have to be in seven days. So if instead of trying to fit all of your training in seven days, you could try and fit all of your training in 10 days, or 12 days, or 14 days, that's totally fine as well. And you will still get stronger, you'll still improve. After a certain point, and this point comes after a long time of training and improving, obviously you'll improve more quickly when, and there's a major caveat as long as you are getting sufficient rest and you're not overdoing it, which again is very difficult to do, but you'll improve more quickly when you get more in, if your training week is 14 days versus seven days, you essentially get more volume, more intensity and in seven days, you get more exposure, so you'll improve likely more quickly with seven days, but it's not a rush. There's not like a race to improve the most quickly unless you're competing in something, but there's also a limit to that. Like you don't want to get it all in one day, that would be terrible. If you spend eight hours training one day, that's a terrible, terrible idea. So generally, keeping it from within seven to 14 days is a great quote unquote training week. - Cool. All right, let's see what the next one is. This is from the Adam Holtman. And Donio, I have a question for the podcast here. - Let's go Adam. - What advice does Jordan have for improving stamina? I've always been good at short sprints, but have always struggled with long distance running or even continuous activity like basketball or deck ball hockey. Love the podcast. - Thanks. - I love it Adam. I love that you called him Antonio. That makes me very happy. You should change your Instagram name to Antonio, by the way. So, and this should be a surprise to basically no one, especially long-term listeners. The most benefit you're gonna get from this is gonna be zone two, lower intensity cardio. I have multiple podcasts on zone two. We can link them in the show notes. That's gonna be where you get 80% of your results are gonna come from zone two. 80% will come from that. 20%, which is not insignificant. It's still significant. But if you've never been good at it, you've never been good with more endurance based stuff, you've never been good with longer duration, whether it's basketball, hockey or just long distance running, cycling, whatever, if you've never been good with it, zone two should make up the vast majority of your training. And I would say it should probably be, depending on your level, like if I'm working with a beginner, you're just doing zone two. I'm not, and when I say just doing zone two, I mean, you're not gonna be doing high intensity interval training. You can still do strength training. You can still do other stuff. You can still do mobility work. But in terms of cardio based work and endurance based work, you're not even doing it until you reach more of an intermediate level. Especially if you're a brand new beginner, very overweight, very detrained, I'm not having you do hit at the beginning. If you are more of an intermediate already, then you can add hit once a week. By the time you get to advanced, you can add hit twice a week. I wouldn't keep doing hit twice a week all year round though, as an advanced training. I would have certain phases where they could be four, eight, 12 week blocks where you include hit twice a week. You would have to accommodate for that by reducing a little bit of your other training, because hit is unbelievably stressful and strenuous, both from a central nervous system perspective. If you wanna learn about central nervous system, we spoke about that in a previous episode. We can link that in the show notes. Central nervous system on your physical physiology, like on your body, tendons, joints, ligaments, all of that, on your muscles. So the vast majority of your endurance and stamina based training should be zone two work. I would say you can start off with a minimum of two to three days a week of 20 minutes straight. I wouldn't try and split it up into five or 10 minutes here and there. I would say at least two to three days a week of at least 20 minutes straight of zone two work. Working up to a point of going anywhere between four to six times a week of at least 20 minutes all the way up to 60, 70 or 80 minutes of just continuous zone two. You should be able to do zone two effort work for a long time. For hours, you should be able to do it for four hours at zone two. Now, the hardest part in my experience with that is obviously the time investment coupled with the monotony of just training for four hours straight. I've never done that, I've never done it for it. I think my longest zone two session was 90 minutes and I just had, I watched a movie. I just watched a whole movie while I did it. But that was while I was preparing for a jiu-jitsu competition and I was not doing it regularly. I've only done it a handful of times. I think for the vast majority of people, anywhere between 20 to 45 minutes two to four times a week is absolutely plenty. And if you want to get, reach high levels four to six times a week, at least 30 to 45 minutes should be a very good base. And if you can start doing that and improving that, then you're really gonna see dramatic improvements in your endurance very, very quickly. Cardio improves super fast. It's one of the cool things about endurance based training or any cardiovascular training. Cardio, your cardio improves very quickly. It's difficult because the first one to two sessions are horrible. The first one to two sessions, like often your legs will feel like lead, your lungs feel like they're giving out. You're just like, oh my God, this is horrible. It's torture. After the first couple sessions, you feel immediate improvements. With strength, you don't notice that. Strength takes a lot longer to improve. In a similar fashion though, cardio is faster to lose as well. So you take a week or two off cardio, you're gonna notice pretty significant decreases in your performance. You take a week or two off strength training, you might come back and be stronger. Like you could literally feel just as good if not better. So strength is slower to build, slower to lose. Cardio is faster to build, faster to lose. - Yeah, one issue I've had with zone two is I feel like I was cruising at too low of an altitude. Like I felt like I wasn't really getting the benefit from it. So one thing I did was, I realized just like have a better, a little bit more of a pace to it. Like not just like strolling, you know? - Correct, that's all I want. - Yeah, a little bit of pace to it. And then I started wearing a pretty lightweight vest. It's super helpful. And I noticed for me that just helped kind of get my heart rate up a little bit more. But yeah, I felt like I was kind of doing zone. What I thought was zone two was actually zone one. And like then I didn't really notice any transfer. I mean, besides like feeling better from having walked and like stats. - Correct. - But I didn't notice like a cardio improvement. So that was my experience, you know, make sure your heart rate actually does get up a little. - There's a difference between training for health and training for performance. There are two different things. And there's a Venn diagram, right? Where like some things will be completely separate and not really impact one another. Some things will impact both. Walking past the point, like especially you Tony, like you're fit, you're an in shape dude. Walking for you isn't going to improve your performance at this point. For someone who's very detrained over weight, they have not exercising at all. Sometimes just walking is going to improve their performance as well. After a certain point though, it won't. But just because it doesn't improve your performance doesn't mean it's not improving your health, which is a really important distinction that I think a lot of people overlook, miscommunicate. Walking is always good for your health no matter how trained you are. But it's not always sufficient for improved performance. - Yeah, yeah, exactly. And speaking specifically about sports stamina, right? - Exactly, exactly. - That's kind of what I was like, yeah. - Make sure you're getting your heart rate up somewhat. - I've been getting a lot of questions about weighted vests recently. It's one of the reasons I like to do the Q and A's. Obviously to answer people's questions but also to see what the trends are. - And of course, yeah. - And lately in the last two weeks, a lot of questions around weighted vests, like are they worth it? Are they not worth it? For the exact reason that you just said, I think it's a really wonderful tool for people who are already fit in shape already. Like if you're overweight, you don't need it. You've already got it. You don't need to put another one on. If you are relatively lean fit in shape and you're looking for a way to take a walk that would otherwise be easy and make it a little bit more difficult, that's an amazing tool. It's great for so many things from that perspective. Like number one, it will get you in zone two a little bit more easily. So like you don't have to necessarily even increase the pace. Same pace, you're just carrying heavier load. And so it's more difficult on your lungs and your heart and your joints, it's more difficult in a good way. The other aspect is it's actually really interesting. When you look at someone who's been very heavy for a long period of time and they also continued walking, their bone density is nuts. Because they're carrying more weight around, more stress on their bones and that stress causes them to have their bones adapt to make them more dense. The issue is if someone's heavy and they don't continue walking because they're so heavy and it's so painful, that's when they end up having decreases in bone density. But if someone's a heavier person and they keep walking, their bone density is gonna be pretty freaking nuts. You could get that same benefit of walking with a little bit of a weight vest on improving bone density. Also you can get that through strength training, da da da da. But it's a nice little side benefit as well. So I really enjoy weighted vests from that perspective. I don't like them for sprints. I think it's a really bad idea. It's too much stress. Sprinting is already very difficult on your joints. Adding more weight to it is probably not the best choice, especially over the long term. Rucking this idea like sort of like hiking with a weighted vest on, love it, go for it. I personally don't do it right now, but I don't really have access to a hiking trail like super close to me and I just don't have the time or availability right now to prioritize that. When we move to our new house, God willing, there will be a 25 mile hiking trail like right out our back door. - Awesome. - In which I'm very excited to wear my weighted vest and go on that thing. So I think that's a great idea. So it's one of the things where I think if you're already relatively fit and in shape, you can use it as a tool. If you are not, I would just use whatever you've already, like use your own body weight until you're fit enough to where maybe it makes sense. But it's a really wonderful tool. - Yeah, some words of caution, I would say is start the weight light if you have an adjustable vest. - Super light. - That's really nice. If you don't, just be very deliberate when you're first wearing it and taking steps and like, 'cause it's really easy to be like, whoop, just tweak my knee a little bit because I shifted my weight and my body wasn't used to it. Or just wear and tear on your joints. So like, if you normally walk 45 minutes, wear the weight best for a portion of that to start and build up to that full duration, right? - It should be light. Five to 10% of your weight is plenty. Like mine I think is like 15 pounds. - Yeah. - And it feels heavy, dude. (laughs) Like 15 pounds doesn't sound like a lot, but it's a lot. And it's significant. - I mean, if you think about like a backpackers, they're getting the lightest weight, little camping spoon that they can get because every little ounce matters, like it adds up. It adds up. - I hadn't thought about that. That's a really good point. - Yeah, cool, man. By the way, you've got a great photo for the podcast, "If You in a Weight Fest." - Oh, yeah. Yeah, that is, yep, yep. That's me doing some zone two in my weighted vest. - Boom. - This is from AF Henry 74. Hello, Tony. I have a question for the podcast. I'm wondering if there is value to doing the IC four-day plan even if I only work out three days a week. So I would do the first three and then the fourth the following week with the first two of the next week's program and so on. Would that give me more stimulation of muscle groups or is this overthinking? I run the other days, so lifting four days would be difficult/unpleasant to schedule. Thank you, you guys are the best. - I fucking love this question because we sort of spoke about this earlier. - Yep, yep. - And this is AF Henry is who this is? - Yeah, Angela. - Angela, thank you for being in the inner circle. Your support means the world to me and to my family. So thank you. That's literally exactly what I would recommend. If you do the four-day week program, you do the first three days on week one and then on week two, you do the fourth day and then days one and two. And then on the third week, you do day three, day four and then day one. That's literally exactly what I would recommend. I think that's perfect. I think you made a very intelligent decision and I also love that you're including, she said she's doing running on the other day. That's perfect, that's amazing. And I don't want you to give up running. I know a lot of people when they start doing a new program, they're like, oh my God, I have to give up something that I really love that you don't. This is perfect. I think it's absolutely, you know how angry it was that Tony doesn't like watermelon. I am the complete opposite with your breakdown of this. I'm like elated. I'm so happy and excited that you articulated this so well and you figured this out, it is absolutely perfect. - So let me ask you a follow-up then. The three days a week is like upper lower full body and the four days a week is upper lower, upper lower. Is that right? Why would you choose the four day plan even if you're spreading it out to three days a week over the three? - It would be fully dependent on your preference, right? So if you prefer a push-pull leg split just because of you enjoy that style workout, then that would make total sense. Some people prefer the upper lower split. There was a period in my life where that was my personal preference where I was like, if I'm gonna work out, I'm doing upper lower. Like I like doing all of my upper on one day, all of my lower on the other day. Right now, especially with such a huge emphasis on my mobility, I've been doing the push-pull leg split in the inner circle. I've just been following inner circle programs, which by the way, I do them. I'm like, damn, these workouts are really good. And I use the app and I'm like, dude, I don't know who programmed this, but there's a great program, like the app is fucking, I literally texted my app dev team the other day. I was like, just so you know, like I use the app and it's awesome, like it's, I love it. But that's so cool. I prefer the push-pull legs right now. Generally, the push-pull legs, it's a little bit lower volume. The workouts are a little bit faster to get through. Upper lower is a little bit longer, a little bit higher volume. So if I was in a phase of, dude, I just fucking love being in the gym. I love spending time here. I love like lifting, lifting, lifting. I'd probably go upper lower. It's a little bit, you spend more time in the gym. You get more volume in, whereas push-pull legs is a little bit more quick. You get in, you get out. You still get all of the same strength benefits without question. But you get more direct training and more specific training sometimes with the upper lower. So it's slightly more comprehensive, I would say, with the upper lower, just because you're training your full upper, as opposed to with the push-pull split. And you get a little bit more exposure in terms of two times a week, as opposed to one. So yeah, that's it. It's really preference at that point. - Yeah, that's great. - There's many roads to Rome, right? - Correct. But you get what I mean. - Is that not the same? - It's all roads lead to Rome. - All roads lead to Rome, yeah, yeah. - But yeah, there's roads that don't lead to fitness, so. - And there's not every road that, every road doesn't lead to Rome. (laughing) - Have you even been to another continent, man? (laughing) All right, so this is from Ali Grandpa. - Hey, Tony, I have a question for Jordan. Jordan's Q&A episodes. - I can talk today. I don't know what's going on. - What's up, we're both kind of tired. - Do you ever see that movie? I love you, man. - I don't remember. Which means remind me which that one is. - I love you, man. Oh my, we'll get to the question in a second. I love you, man, movie. Dude, it's with Paul Rudd and Jason Siegel. - Oh, no, I haven't seen it. - Oh my gosh. You have to watch that this weekend. There's a line where he's like, "See you later, Gilbin." (laughing) When you watch it, you'll get it. But that's what I just thought of when you're like, showed him. (laughing) - All right, woo, reset, okay. I have a question for Jordan's Q&A episodes. I'm in a good place with my fitness routine and want to understand more about the nutrition side of weight loss and body recomposition. I have a physiology background and I understand the basics, but wanted to know if he could recommend reliable, accurate resources for me to learn more. For example, what actually happens when we burn fat or what pathways are involved when we burn fat for energy? Any help with burning, thanks. - Who is this? What's her name? - Ali. - Ali, this is, I love it. She's really trying to get into the science. Like this is not just the, tell me how to do it. She wants to know how does it work? - Why it's happening, how it's working. This is the kind of person who's like, okay, I want to understand the Krebs cycle. I want to understand the enzymes and the reactions and all this stuff. The place where you're really going to learn this is more of a textbook situation. - I'm trying to, so I took the precision nutrition certification back when I was 19 or, no, I was probably 20. I think I was 19 or 20 at the time. Now, the precision nutrition certification, if I'm not mistaken. Man, you know what's so interesting? When you Google something now, they've got that AI - AI summary, yeah. - It's actually really interesting. It's a genius strategy. Man, it's so smart because I've been going to chat GPT a lot because it's just awesome. And like, I can get a great summary on something without needing to go through articles from someone who might be biased, whatever it is. Chat GPT has been wonderful. And I haven't used Google as much. And now I'm seeing this AI overview. I'm like, oh, interesting. I actually, I do like the conversational aspect of chat GPT. We can talk about that in a second. Anyway, from what I'm finding on precision nutrition's website, as well as the AI overview there. So it has a textbook, The Essentials of Nutrition and Coaching, it covers physiology. It has apparently three different textbooks. The main reason that I really like the precision nutrition is because of its focus on psychology as well, which back when I was really getting the industry, I thought that was the major. It still is, but especially back then, I thought it was a really lacking point in the industry. I started going to college for exercise science after I had been coaching since I was 14. And I quickly switched over because I very quickly saw, I was like, you could have the perfect program. You could have the best workout written, the best nutrition plan written. But if someone's not following it, it doesn't matter. And it doesn't take long of coaching people, either in person or online, but I was doing all in person at this point, it doesn't take long to realize that people will be paying you a lot of money and they won't be working out and they won't be eating well. They won't follow a plan. And I was like, well, I need to understand the psychology. So I switched, that's why I switched what I was studying to health and behavior psychology around the science of why people make the decisions of what they're making. Specifically pertaining to their health. And precision nutrition was the first one, if I'm not mistaken, the first one to really take psychology into account. And I would imagine that you've been updated it since then. Again, I haven't done it in like, it's been over 10 years since I took their certification. But if I know precision nutrition and I know, at least John Barardi, who was the creator of it, who was, I respect immensely, I don't know how much he's still involved in it. I know he's sold it. I don't know if he's still involved or not. I just have a very high level of respect for precision nutrition because of the foundations of it. So take it with a grain of salt 'cause I haven't kept up with it in the last 10 years or so. But I would imagine they're still doing a good job with the psychology of it staying up to date with research. And if you want to learn more around the physiology of what's actually happening, I would imagine it would be a great certification to begin and a great textbook to have. - Cool. I'm curious, especially early on getting certifications is a great way to gain knowledge as a coach, but also to put something on your resume so that people know you're like-- - No, it doesn't matter. - Investing in it, no? So do you-- - Certification, no. - From that, no. - No, I'm like, and I have a very clear, strong bias with this and some people get really mad at me. - For my opinion on this? - No one cares what certifications you have. No one gives a shit. It's one of the reasons why I always, like, jokingly tease and make fun of coaches who put all the certifications in their Instagram bio. - Oh, I hadn't caught that. - Oh, they do it all the time. - No, I'm in, I hadn't caught you. - Ace, oh, I make fun of it all the time, all the time. Mainly on my other podcast with Mike, which is for personal trainers, because I'm telling them to like what you should be doing. And the reason I do that is because what they're really doing is they're putting their certification in their bio for one of two reasons likely a little bit both. One is because they think people care and they want them to know how qualified they are. The other is because they want to show off how smart they are. Well, I am a CPT, I'm an ASM, I'm ISSN, I'm whatever it is. I'm RKCE. None of your potential clients know what the fuck those letters mean. None of them. They just see a big glob of letters and they have no clue what it means and it's not impressive. They don't know. The only people who might know what that means are other coaches who are probably not going to be your clients. And it's interesting for me because your bio on social media, your Instagram bio, for example, it's prime real estate. It's where they can really get to know you and where they can really like start to see like, "Do I like this person or not?" And it's why in my bio, I have a joke. I'm at 27th degree, black belt and shugging coffee because it's the world so different now than it was like in our parents' generation. I think the certifications would have worked well in like the 60s, 70s, 80s. Now though, like 90s, early 2000s and especially now people are like, "I want to know who you are as a person." It's easy to show people that like, you know what you're talking about through your education, what your actual content. Don't use the letters. Right now if someone was like, "Hey, just so you know I went to Harvard," you'd be like, "Okay, douche, like why'd you say that?" Right? It's a weird thing to say. I would rather talk to you as a person and get to know you and know what you think, how you educate. I want to learn something from you. I don't care if you went to Harvard or a community college. Let me hear you talk and let me hear what you say so I can learn what type of a person you are and what type of an educator you are. Show me how you do this. Don't tell me where you went to school. Don't tell me how much you paid for tuition. That's what people are doing with these. They put their certifications on their bio. That's prime real estate. Let them know who you are. So I've in my entire career. This is from 14. Keeping my, I started coaching people at 14 and people let me coach them at 14 because I could talk to them. I could show them how to, how to execute the exercises I proved very early on that I knew what I was doing. And it wasn't through certifications. I'm just completely, I mean, we can start on, we can start, see. (laughs) Oh yeah, throughout my entire career, I can count on one hand how many people have asked me what my certifications are, what my quote unquote qualifications are. It's funny, none of the people that have asked in terms that would be potential clients, like out of these five or four people, I wouldn't want them to be my clients anyway. Because they're shopping for a very specific type of person. Again, this is over, this is almost 20 years in the industry. Five people maybe have asked for my quote unquote qualifications. And even though I've had precision nutrition, I had West Side Bar, or I have West Side Barbell, even though I have a degree from college, when they would ask, I would always just say like, I don't have any. I just, I don't have any certifications. I don't, and I would tell them that because I don't want them to sign up with me only because I have certifications. I want them to sign up with me because well, what do you see online? What do you see from my articles? What do you see from my YouTube videos? What do you see from my posts? What do you see from my testimonials? If that isn't enough for you, then I definitely don't want to work with you. Because I know people who have every certification, every qualification who are horrible coaches. And I know people who have zero certifications, zero qualifications and are amazing coaches. So the person who's just searching for the qualifications is going to be sorely disappointed. And I don't want to play into the game. So when they ask me, I will say, I don't have any. And it's funny, like people who've followed me for a long time on Instagram will remember, sometimes people would ask me rarely. Sometimes people would ask me on Instagram Q&A's, hey, like what are your qualifications certifications? And in these couple instances, I would say like, I'm the, I would give the Harry Potter, I'll give all the Dumbledore's qualifications. Like I'm the chief mugwump of the Wissengamot. And I'm like the order of Merlin, first class, da-da-da-da. And like, I would never say what my qualifications are 'cause I don't want to play the game. It's, let me show you how much I know, how good I am through my actual content. So yeah. - So in the world of audio, I think it's similar. There are like basically audio engineering, like universities, like college. - Oh, that's so interesting. But you know, I'm sure they teach like a lot of what you would want to know. And actually at times, I've kind of wished like, oh man, that would have been cool to have kind of like a more formal base 'cause I'm self-taught. But yeah, not a single person has ever asked or will ask like that degree that people are paying for. And it's like a full tuition, you know? - Yeah. - Thousands of dollars. Yeah, nobody's asking about it. It's like, can you do the job, you know? - But yeah, there is part of me that's like, that had I gone through a more formal process, I may have skipped ahead of some hurdles that were holding me back earlier on, like gaps of knowledge that I might have just been exposed to, maybe, yeah, maybe. - It also would have, you could have met other hurdles as a result of it, right? I mean, financial hurdles, that's for sure. But also, I mean, the hurdles that you're thinking of, the adversity you had to go through probably taught you a lot more than if it was just given to you in a template, because you had to go out of your way to learn it. And that process of going out of your way to learn it and find it out of your own sheer will and determination, that's part of the learning process. And so I know a lot of people who sign up, who go to school, sign up for certification or whatever, they have everything in a syllabus and a template, and they don't do it. It's all there. Whereas other people, they don't have that option and they fucking grind tooth and nail to find it and figure it out and they become amazing because they're passionate and they really wanna figure it out. They're pros and cons to both. I have a very clear bias against higher education and against these certifications, especially certifications. Higher education is also a business, just let's be clear. But certifications are a real business. Certifications are a real business. And there's nothing against a business, there's nothing against making money. But a lot of these certifications historically have been dog shit, like absolutely terrible. And it's just whatever they can do to make more money, regardless of how it's impacting the people who are paying for the certifications. So especially in a day and age like today where that's why I always get a book, like get the precision nutrition textbook or to the textbook if you don't wanna take the certification, the textbook is amazing. You don't necessarily need to take the certification exam or you could just get the textbook. And that would be wonderful. You can actually buy the textbook online without actually taking the certification but probably be cheaper. If you're that interested, you get all the same information. You get all of the same information. So yeah. - I think we've got time for one more. - Oh yeah, plenty of time, plenty of time. So this is from Raven Grands. Hey, Tony, I have a question for the Jordan Syed podcast. I'd love to hear you and Jordan's thoughts on explaining the idea of weighing yourself every day to your kids. I've resisted buying a scale and weighing myself daily during my weight loss journey because I have three young kids and I know they will ask why I weigh myself every day. I'm not sure how I would explain it to them without worrying they might start questioning their own size or their weight. I've never told them that I don't like how I look and want to lose fat. They just know that I go to the gym because I like to be strong. - That's an amazing question. This is Raven who asked. - Yes. - Raven, amazing question. I'd love that you're thinking about this. That makes me incredibly happy and I'm going to give you an answer that you're going to fucking love. Nothing about it should be related to, I don't like how I look. I'm trying, I don't think you should even say I'm trying to lose weight. I think I don't think that should be part of the discussion. If they see you and they ask, you can say, you know how mommy goes to the gym to make sure I'm getting, because I want to get stronger. I weigh myself to make sure that I'm eating enough because I want to make sure I'm eating enough to fuel my workouts to get stronger so that I can be the best mom for you as I possibly can. It completely changes the function of the scale. Now instead of like, I'm trying to lose weight because I don't like how I look, it's I'm making sure I'm eating enough food. Not like, it's not about eating less food. I want to make sure I'm eating enough. Mommy wants to make sure I'm eating enough protein and enough food so I can fuel my workouts so that I can feel the best I possibly can so I can build muscle and get stronger and be the best I can for you. It's a completely different shift in how you explain it. And obviously, this goes without saying, you can't be upset when you look at the scale and it spikes up, duh, duh, like, and you can say, like, and I look at the scale and the scale changes. And you could be like, look, like, I could weigh myself right now, then you drink glass of water. Look, now the scale's different just because I have water. The scale changes in fluctuates. I just use it because it gives me insight into am I eating enough or not? And that's it. And then it can become a game and now it's no longer, they don't associate the scale with something that is negative. They don't associate it with something that is like up as bad, down as good. They associate it with like, oh, I'm just looking at it every day to see, am I eating enough or not? Now, if you said, am I eating too much? Well, now when they're eating, are they, am I eating too much? But when you say, am I eating enough? Am I eating enough protein? Now and they, oh, mommy, am I eating enough protein? Am I eating enough fruits and vegetables? Well, let's see. Oh, you know, we should put more protein on your plate. We should put more vegetables on your plate. It's not like, oh my God, am I having too much? It's like, am I having enough? That's what I would say. And it's also, by the way, it's not lying. It's the truth. Make sure you're eating enough protein. You wanna make sure you're eating enough. It's another way of looking at it. What do you think about the daily weigh-in? I'm a big fan of the daily weigh-in. Yeah, I'm a big fan. It's not for everyone. I'm not saying that everyone needs to weigh daily. Not ever, you don't even need to weigh yourself. But if I'm in a fat loss phase, I'm weighing myself daily. I'm getting more data. If I was going to try and sell you a company, and I could give you four data points on the company over the last year, or 300 data points on the company over the last year, you're gonna want 300 data points. 'Cause it gives you a far better overview. And why is that? Well, if you gave me four data points, then you could've just given me four, and if we're just looking at it, it's very true. Yeah, look, here's four days of sales, and it could be the four highest days of sales. But give me 300 days of sales so I can really see what you're actually doing. Oh, so those were four peaks because you did like crazy sales. But then the rest of it, you had fractions of that, and you're actually like, you're not doing well. You can have four weigh-ins. You can, like, if you're weighing once a week, for example, it's very easy to weigh in on a day that spikes up, or on a low day, a day that you have a whoosh, but then you weigh the next week, and you didn't realize that that was just like a one-off random low day. And then next week, you're back up, and you think, oh my God, I gained six pounds. It's like, it's normal. But if you weigh every day, you get more data, and you actually can start to predict when your scale's gonna go up, when it's gonna go down. That's one of the most fun things for me when I do a public weight cut. People are like, number one, they're like, oh my God. I didn't realize that everyone's weight fluctuated so much. I thought it was just mine. I didn't realize that that wasn't a bad thing. I thought it was a bad thing. And people start to predict what's gonna happen with their weight. They can learn to, oh, you know what? Like, I can feel I'm gonna weigh a little bit more today. I've got a little bit more water. I can feel I'm gonna have a whoosh. Like, they can tell, they can start to predict it. When you can start to predict what the scale's gonna say, it's not an emotional response anymore. It's very logical. - Mm-hmm, input equals output. - Yeah, more data is better than less. The key is to look at it as data. If you're not looking at it as data, if you're looking at it as a function of your self-worth as a human, well, now you've got a problem. And that's when people are like, the scale is worthless. It doesn't tell you anything about yourself. It doesn't tell you how good you are. It's like, no one tells you, no one said it's how good you are. No one's saying this is how your measure of self-worth is a person, it's a piece of plastic. It's like, come on, if you have no problem, this and this really pisses people off for a very anti-scale, they're like, it doesn't measure your self-worth. I'm like, you're right. Like, do you, when you go to the gym, do you keep track of how much weight you lift? They're like, yeah, like, well, why? Because I want to know how much weight I'm lifting. I want to make sure I'm getting stronger than the program's working. Okay, well, how much you deadlift doesn't say how good of a person you are, doesn't measure your self-worth. So why don't you just go in and lift whatever? It doesn't matter if it doesn't measure your self-worth, you wouldn't be tracking that data. The data that you get from weightlifting helps you understand if your program is good, if it's working how much stronger you're getting, you're tracking progress, same thing with the scale. The only difference is your association with it. And that's a you problem, not a scale problem. Awesome. Quick lightning round, close it out. Let's do it. From Candy Can. If you had to be a fruit, what would you be? (laughing) Oh man. It's tough, this is a lightning round, but you have to remember I'm weak and sad. So if I had to be a fruit, what would I be? A huge part of me wants to say, the obvious answer here that's a huge part of me. The truth is, anything else would just me be trying, like me trying to go against the grain or surprise people, it's watermelon. It's watermelon. It's watermelon, I'm a watermelon. You're a watermelon. What would you be? Kiwi. Of course you would be a Kiwi. You know like Kiwis? You would be a Kiwi. He's a damn fine fruit, right? It is, it's a fruit I could get behind. It's a wonderful fruit, it is a, I love Kiwi, it's super underrated and it makes all the sense in the world that you and you. (laughing) Dude, you're like a green tea Kiwi guy. Dude, you are, you are a green tea Kiwi guy. Oh my gosh. All right, from Jonesy Bones, number one place on your travel bucket list. Mm. Number one place, let's see. It's very difficult for me to just say one. There's so many places I wanna go, but I would really, really like to see like Vietnam, Cambodia, those would be places I would really like to go that I probably will not be anywhere in the near future. Yeah, I've heard amazing things. What about you? Oof, that's tough. Bucket list, one place, I feel like, I'm like you, I'm like everywhere sounds. Yeah. Sounds amazing. I think I'd like to go to like Scotland, like to see the Highland games. Oh, cool. I like that. I get some whiskey too, but like, you know, just the. For scotch, yeah. The, right, of course, the, what's the word I'm looking for? I'm also tired. The landscapes just look so beautiful, like the green with the rocks and the cliffs. There's like castles embedded in the cliff sides. And yeah, it just looks really different from a lot of other places. Yeah. Agreed. I'd also, after I said, I was like, I also really wanna go to Africa. I wanna do like an African safari. Do it. That's been a lifelong. You've done that? I've done one, dude. I'm so jealous. Amazing. I'm so jealous. I've wanted to do that since I was a kid. Yeah. Highly recommend. Where'd you go? Tanzania. Oh, man. Yeah. Did you see some amazing animals? Dude, all of them. Like, the guide was like, you guys got so lucky. Like, like everything's just out. Like the water would, like, you know, it's all about like the cycle of water and the migration cycle and stuff. And it was just perfect. Like there were just elephant there. Oh, my gosh. There were lions like hanging in the trees, like overhead, just looking at us as we drove. It was Jurassic Park. Like I had the Jurassic Park music going in my head. The whole time. That's so funny. (laughing) The whole time, like for the whole trip. Oh, that's so funny. It's funny that like in your mind, your playing Jurassic Park, in my mind, it would just be like Lion King music. That too. That too. Yeah. Yeah. Man. I'm like truly jealous. That's a dream of mine since I was a little kid. Oh, that's amazing. So that'll be a really cool family trip. Yeah. Yeah. One day. I'm excited for that. Yeah. If this house doesn't just bankrupt me. You'll make it back, dude. You'll make it back. You had Gary V on the podcast. You know what you're doing. Oh, did you listen to that? I did. It was super cool. Do you like it? Yeah. You liked it. It was super cool. 'Cause I like heard about your time with him. You know. From me. From our podcast, you know? Right. Right. So that's been really, really interesting. But like to just have you guys talking together, like I never actually witnessed that. Like I wasn't like really hip to you when you were his trainer. And you know what I mean? So like that was all just kind of a something we had talked about, but I had never experienced. So it was super cool. And I thought you guys had a really genuine conversation. Yeah. Like one thing that stuck out was he was just kind of describing the difference between you and Mike. Yeah, yeah, yeah. And I was like, you're being like, you're being kind of kind of very frank about this. Gary, yeah. And he was like, Mike is simple in your conflict. I immediately called Mike, Mike was livid. Mike was so mad. I called Mike as soon as we got off the podcast. I was like, just so you know, Gary said this. Actually, I didn't say I was like, Gary was comparing us. And before I could even say what he said, Mike said, did he call me simple? And I was like, oh, he said that before. And he was like, he's been saying that a lot recently. And it really misses me. I would really drive me nuts if Jordan, if you were just like, yeah, man, like, you know, you're just kind of simple. Dude, yeah. Like my videographer bench, like real complex, real, real, so lot going on in there. Like a lot going on in his mind. But like you do like. I don't know if he used the right word to just to get across what he was trying to get across. But yeah, Mike was not happy about that at all. And I immediately, I was like, oh, fuck, that's why like when he said it, I didn't say anything. I was like, hmm. Yeah. Was there anything else that like that would either surprise you or like parts of it that you really enjoyed? I just loved when you guys were talking about like kind of getting to know each other in like specific moments of like being together, whether it was like a training moment or like a personal moment. Because, you know, what, what I don't think I realized was just how close you guys were. Even though it was like a working relationship, like you saw each other every day. Every day. Like he was like, I saw you more than I saw my family for those three years. And I was like, oh, like that. People don't get it. That's real. Really don't get it. Yeah. Yeah. And so it's the fact that you guys just have that history. Like it was very cool to get an insight into that and that closeness and like you guys know each other so well, right? Yeah. Yeah. Yeah. It was funny. I think you always whenever you have a conversation with Gary, you get like a one liner that you really like. There's always one. And in that podcast, it was so funny, dude. And I was like, when I was telling him the one workout that I knew he hated. And I brought up these hill sprints. The hill sprints. He was like, I wanted to do those hill sprints. Like you want to get punched in the face. That's such a genius line. Dude, this hill, it was huge. Like it was a huge, steep hill. And he got the worst doms ever from that. Like, which I didn't expect because usually hill sprints, you don't get really sore. But for his calves, just-- I'll never forget watching him walk around the house. It's like the next couple of dude. He couldn't-- it was really bad. I was like, oh, man, I definitely pushed too hard on that one. [LAUGHTER] Well, cool, man. I'm going to go get punched in the face, you know? Don't do that. Don't get punched-- just go get some fucking kiwi. All right? Go get some kiwi. [LAUGHTER] Eat a fucking kiwi. Yeah, go eat a fucking kiwi. Thank you everyone for listening. We appreciate you sincerely. We are really enjoying the podcast. I think-- Tony and I, we've been doing this now for like four years or so. Oh, my goodness. Yeah. Three or four? Yeah, three or four years now. And I feel like even just now, we're just getting into a group of really like-- just having a conversation that almost feels like it's not recorded, which I'm really enjoying. And we hope you're enjoying it as well. And if you could leave a five-star review, that would mean the world to us, it helps the podcast so much. It's really difficult to put in words how much it helps. A written review helps even more. So thank you to everyone who's done that. And if you have a couple of minutes, it would really, really help a lot. So thank you so much. Have a wonderful week. We'll talk to you soon. [MUSIC PLAYING] [MUSIC PLAYING] [MUSIC PLAYING] [MUSIC PLAYING] [BLANK_AUDIO]