Fitness Disrupted with Tom Holland

How soon will you see results from your workouts? It is a common question with a complex answer, and in this Fit Tip, you will get the answer! Listen to find out how to set expectations for your workout program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can you target your lower abdominal muscles? The question is more complicated than it seems, and there is even conflicting science on the matter. This is where Tom's experience pays off. Listen and get to the bottom of the question with the techniques and mindset that you can employ to allow you to be able to get the most out of your movements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A big thank you to all the loyal listeners out there who check out the Fitness Disrupted podcast on a regular basis! We can't do it without you, and we hope that the topics covered here enrich your lives in some way! If you are new to the show, this retrospective will give you an overview of the topics, guests, and philosophy you will find on the show as Tom gives some of his favorites to check out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom discusses an idea that goes all the way back to the 1920's. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is important to incorporate a mix of modes into your workout plan. In this episode of Fitness Disrupted, listen as Tom gives you perspective on his "do a little bit a lot" approach to exercise with science to back it up - Because it's all about working exercise into your life so that you can keep doing it for a long time, and see real, lasting results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your body is a smart machine. just like how your body adapts to stress when you exercise, it also adapts when you are injured causing subtle snowball effect of pain. I this episode of Fitness Disrupted, Tom covers compensatory injuries, so that you can better understand the causes so that you can avoid injury altogether. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Polarized training is a seemingly simple concept that takes quite a bit of understanding, trust and discipline to put into practice; but once you understand it and apply to your workout program, you can make the most out of your stress and recovery cycles to achieve maximum results and avoid getting burned out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We are all different, and we call have different ideas of what we want to get out of out workout time. Having a goal is a great way to tailor your exercise schedule to fit your specific needs. Listen as Tom gives you some insight so that you can bring your workout goals into focus. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In the first part of the "Sweat In the City" series, Tom takes you into the world of natural bodybuilding, celebrity training in Mexico, and the odd job of being the body model for a CEO's personally-commissioned statue. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Some moments/exercises are more effective than others, and in this episode of Fitness Disrupted, Tom takes on the exercise that is touted by some as the most effective ab exercise there is. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Experience, education and passion are all important aspects of the Fitness Disrupted message. In this episode, Tom centers his philosophy for all listeners, new and old. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The knee is a complex joint that does a lot of hard work. Because of this, knee pain is very common and often hard to get rid of once it starts. There is a lot of information out there about what causes knee pain, and what to do if you have different types on knee pain. The problem is that a lot of the usual advice is actually counter-productive in alleviating knee pain, and may actually make the problem worse! Listen as Tom sets the record straight in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can there be such a thing as a zero calorie food? In this episode, Tom breaks down the thermic effect of food, and what it means when it comes to your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It definitely piques your interest when you see it: "the 4 second workout"! And it's no secret that Tom is a fan of shorter workouts done more frequently; so tune in to hear if Tom is a fan of the 4 second workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This time of year many of us stop and take time to evaluate some of the things that we would like to change as we move forward; in this Fit Tip, Tom talks about an important philosophy that can help you be successful in the long run. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers your health and fitness questions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Intensity is a word that is often used when talking about the difficulty of a workout, but it is important to understand the factors that go into defining what is meant by exercise intensity. Listen as Tom breaks down intensity, and gives you a 20-minute workout that you can do right after the show so that you can get a sense what intensity means for yourself. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Song lyrics often contain great wisdom, and in this Fit Tip, Tom takes some wisdom from Kenny Rogers and applies it to training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your heart rate can be a very important metric to use when measuring exercise intensity. However, you must make sure that you are basing your zones off of your actual maximum heart rate. In this episode, Tom gives you some tips on how to arrive at your actual maximum heart rate. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Metrics are an important way to measure your progress toward your fitness goals. Metrics can also cause confusion and make you feel like you aren't moving in the right direction, so it is important to understand the metrics you are using. In this episode, Tom runs through the basics of metrics to help you understand the big picture of how to use them, and gives you the most important metric of them all. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It seems like we are at a point in time of The Information Age where truth has been blurred into individual, conjecture-based opinion. Because of this, it is becoming more and more important to seek the best information possible. In this new Fit Tip series, "Bad Information I Heard Today", Tom gives you examples of how fitness advice that is blasted far and wide as truth can be misleading, and gives you the fitness knowledge you will need to be able to read between the lines and spot these fitness half-truths and lies. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In what may be the culmination of Tom's "The Power of..." series, find out how to perform phenomenal bodyweight workouts that you can do anywhere! Tom gives you 11 movements and one 20-minute, pyramid-structured bodyweight circuit workout that will have you not only believing in "The Power of Bodyweight Cardio", but also in the power of exercise. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Indoor cycling is becoming more and more popular, and if you are new to it then this is the show for you. Tom runs through the most important basics from bike fit to types of workouts so that you can get the most out of each pedal stroke. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Understanding how your body uses its fuel can go a long way in figuring out how to structure your diet and exercise program, and how to refuel during and after exercise so that your body can recover. Listen along as Tom does a little myth-busing in this Fit Tip with the question will too much cardio undermine the gains you make weightlifting? Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's taboo subject time here on Fitness Disrupted! In this episode, Tom gives you the lowdown on steroids and some of the dangerous side effects of taking them. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Hopefully soon COVID-19 will be in the rearview mirror. If you were headed down the path toward gym membership before this whole thing started and the pandemic slammed the door on your plans, a gym may soon be calling your name! And when the door opens again, this is the episode you will need to give you a leg up as you shop around. Even if you are already a member of a gym, and always wondered if all gyms operated like yours, this is the episode for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your resting heart rate is a very important metric to use when gauging your fitness level. In this Fit Tip, Tom tells you why you need to be in touch with what's going on inside of your body just as much, if not more than, what's going on on in the mirror. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If exercise teaches us anything, it is that we can learn a lot about ourselves when we are part through extremes, and this year, we have all been living through an extreme. In this episode, Tom takes you on a parallel journey of living through a pandemic and living healthy to achieve the ultimate goal of adding years to your life, and life to your years. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

More good news here on the Fitness Disrupted podcast! In this episode, Tom gives you the rundown of how and why to incorporate rest and recovery into your workout routine so that your exercise will continue to be fun and fresh throughout the years. Also learn about active recovery and how to throw that into your schedule. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you the skinny on high intensity interval training and low-intensity steady state cardio workouts and gives some quick advice on why and how to work each into your routine to achieve the maximum benefits of both. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Don't always have an hour, plus to devote to a workout? Well this is the good news episode for you. Studies continue to shed light on the benefits of short workouts, and in this episode, Tom highlights a recent study that further proves the power of mixing it up. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Technology that used to only be accessible in a lab is now affordably available on your wrist. Fitness technology is a wonderful way to engage in and track the progress of your workouts, but it is not the answer. Well, just what is the answer? Tom invites fit tech guru Chris Blyth to the show to find out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The title should already be a red flag for all you avid listeners, but in this Fit Tip, Tom gives you a simple roadmap on how to spot the phonies. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

One of Tom’s over-arching goals is to keep you injury free while being active, and improving your posture plays a big part in In this goal. In this episode, hear what good posture is, and lean which muscles help us fight the forces that make us want to hunch forward, and get some exercises that you can do at home that will help you improve your posture so that you can keep moving, pain free and injury free. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a very real connection between your mind and body, and this connection is never more apparent than it is when you exercise. When it comes to pushing yourself to new limits while exercising, your mind can often have the last word in your performance. In this episode, Tom gives you a crash course in the central governor theory, and how you can train yourself to override it. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom calls balance the sixth component of fitness not only because of its important mind/body connections, but developing better balance can help you perform your activities of daily living, recreational sports and workouts with better form, helping you to avoid injury. Developing better balance doesn't take a lot of special equipment or time to do either, and in this Fit Tip, find out how to incorporate balance training into your day to day activities. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Carbs are not your enemy. In fact, carbs supply the fuel you need to exercise. You must have carbs. This episode will help you add to your healthy diet base of knowledge by giving you a crash course in carbs; teaching you how carbs work in the big picture of healthy living so that you can make healthy diet choices that will promote your best physical and mental performance. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are so many definitions floating around in the fitness world about what a successful workout looks like. If you aren't careful, you can end up applying standards to yourself that may not be the most effective. In this episode, Tom welcomes writer, author and podcaster Cindy Kuzma to the show fresh off the heels of her new book, Rebound: Training Your Mind to Bounce Back Stronger from Sports Injuries to talk about the approach, mindset and way of being that works for everyone, and that will help you put into focus exactly what a successful workout is for yourself. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom sets the expectations for what you should be seeking to gain from of a personal trainer. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

First-hand stories can entertain us, motivate us and educate us all at the same time. In a bit of a change of pace, Tom gives an account of his epic run across the Grand Canyon...and back. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You've discovered the power of the push-up, the power of the plank, and the power of self-talk; next up in Tom's "The Power of" series is the lunge. Find out why lunges are so powerful, how to execute lunges with proper form, and how to incorporate this powerful movement into your program right away. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Start saving time from the get-go with a morning power drink Fit Tip from Tom. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You don't have to spend a lot of money to be in the best shape of your life. Spending time on your wellbeing is an investment as well, and every moment you spend on your fitness adds value over time. In this episode, Tom gives you 11 strategies that you can put into your bank of fitness knowledge today so that you can live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's time to get your fitness 401K on track - "Whether the goal is getting ripped, or getting rich, the strategies are very similar", and in this episode, Tom gives you seven. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom runs through the basics of sugars. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Peddling the fear of bulk, there is a theme making the rounds that spinning makes your legs bigger. This is a form of exercise bashing that often dissuades people from taking part in perfectly healthy activities. Tom looks into the science behind spinning to help you better understand what is actually happening to your body when you incorporate spinning into your routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In order to add life to our years, it is important that we don't let life shift our priorities away from healthy living. There has always been 24 hours in a day, but as we age, we often have less time to devote to exercise as priorities constantly shift. On top of that, it also gets harder and harder to snap back after momentary lapses in exercise. In this episode, Tom breaks down some areas to focus on not only if you are over 50, but also f you wish to remain well-rounded and healthy in order to live happier, healthier and avoid injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Think you burn the same number of calories walking a mile and running a mile? Think again… Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Certain aches and pains seem to be more common as we get older, especially injuries to our lower backs, shoulders and calf muscles. Are these all just inevitable and a function of age, or can we do certain things like targeted strengthening and pre-event warm-ups up to help minimize our risk? In this episode of Fitness Disrupted Tom focuses on calf strains to help you avoid this painful and all-too-common injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

No one likes getting sick, and in this episode, Tom gives you some tips that you can use so that you can avoid getting ripped away from your exercise program by illness. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.