Fitness Disrupted with Tom Holland

Calories - one of the most misunderstood terms in fitness. Tom helps clear up some of the confusion by explaining “empty calories” in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

David Garcia was one of Tom’s very first interviews. An amazing real-life success story, he not only lost over 160 pounds but succeeded in maintaining his weight for many years thereafter. Now, exactly a decade since he started his incredible transformation, David returns to Fitness Disrupted to discuss how he, like so many others, finds himself struggling with his program. Listen to this incredibly honest interview and hear as Tom and David discuss the all-too-common issues of motivation, confidence, fear and more after you have achieved the initial success with your program, and the strategies David is following to get him through these obstacles and take him to the next level. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You asked and Tom answered! In this fourth installment of Listener Mailbag Tom covers topics including: Refueling, net calorie days, plateaus, nutrition book recommendations, cold showers and more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you a fresh example of how to spot bad advice. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Generally we want to avoid consuming things that are high in sugars and sodium, and sports drinks contain these two ingredients in spades! However, not everything is always as it seems. In this episode, Tom breaks down the whole sports drink debate, and gives you some general guidelines about how to use what you consume to contribute to positive outcomes for your workout plan. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard the talk about how Pilates, yoga, and certain exercises can help lengthen your muscles, and give you that long and lean body type. Can this really be done? Find out the answer as Tom covers it in this episode of Fitness Disrupted! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is one common mistake when it comes to following a weight loss plan, or any plan for that matter. In this Fit Tip, Tom tells you what it is, and what to do when it inevitable happens to you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard of (or read) the best-selling book “Born to Run” that contends we evolved to move forward and fast on two feet. We also know that walking is the most-common form of exercise – So what if we combined the two? Could it not only prevent many of the running-related issues and injuries that plague so many, but also increase your enjoyment and, counterintuitive as it may seem, even improve your performance? Listen as Tom delves into the science to make the argument that we were in fact Born to Run… And Walk. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Strength training is the fountain of youth. Becoming stronger has a multitude of benefits like improving your mental state and enabling you to perform more effective cardiovascular workouts all while decreasing the risk of injury. However, it is imperative that you use your time to become strong in a balanced way. Tom gives you 10 more tips that you can apply to your strength training routine to help you take your strength training up a level. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When is the best time of day to not only run, but to exercise? It is a common question, and as with most things having to do with exercise, there are specific, complex answers that often don't work for everyone, and there are simple answers that will apply to everybody! In this Fit Tip, Tom gives you the simple answers. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Many of us already know that cardiovascular exercise not only has a positive effect on our physical fitness, but it also has a positive impact on out mental fitness as well; but what about strength training? Where do the powers of strength training lie when it comes to mental benefits? Well, in this episode, Tom explores some of the more heady aspects of strength training! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom welcomes TV host, author and actor Montel Williams to the show to discuss his approach to diet and exercise. Day in, day out we are all fighting our own battles. No matter how big or how small they may be, the way that we prepare for, and approach them has an impact on the outcome. Exercise can not only make our bodies bulletproof, but exercising can also teach us things about ourselves that will make us better equipped when we need to be. Listen as Tom and Montel discuss how diet and exercise gives them a chance to stay out in front! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

"Car Sprints" are something that Tom came up with years ago as a way to mix up his runs and rides. Listen and discover what "car sprints" are and how you can use your surroundings to motivate you on your next workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The more reasons you have not to do a triathlon, the more you should do one. That's right! Aiming to do a triathlon of any length can be a wonderful way to give yourself a peek into the confidence-boosting benefits of exercise, all while you become a well-rounded athlete in the process. Tom breaks down his reasons as to why he does triathlons, and why he thinks you should too. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A training program it is an essential tool that you can use to achieve your long term goals. When designed by an experienced trainer, a program will build from workout to workout, day to day, week to week and month to month; each workout having its big-picture purpose. In this episode, Tom breaks down some strategies to help you stay focused on your plan so that you can experience your best results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you are one of the many who avoid push-ups due to wrist discomfort, this is the Fit Tip for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are many "secrets" out there when it comes to getting results out of your strength training routine, and this episode is as much about a philosophy that you can employ while performing strength training exercises as it is about the #1 secret itself. If you are not already practicing this technique in your strength training routine (and judging by what you see at the gym, most are not!), then try it out and get more out of your strength training exercises. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's all about the basics, and in this episode, Tom gets back to the basics of strength training. The specific science is always evolving on the subject, but when it comes to strength training, there are some fairly set principles, and Tom gives you those basic tips and techniques that you can apply to your strength training routine right now in order to be able to strength train effectively on a consistent basis, without injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Learn the what, when and why behind isometric exercises in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Being healthy isn't just about practicing a regular exercise program. In fact, a healthy diet may be more important to our wellbeing than exercise itself. Food is fuel for both the body and the mind, therefore we need to focus on what we can eat long-term rather than short-term deprivation diets. In order to perform at our best and get the most out of life, we must provide our body with enough fuel to do so. Set yourself up for success with Tom's 6 week diet reset plan! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Once you begin to exercise consistently, you will see some rather drastic improvements over a relatively short period of time. All of the physical and mental changes make you feel all sorts of positive feelings! After some time though, you will inevitably experience a plateau. It's the moment when you stop seeing incremental improvements; you may feel like you are in a rut. You may not even feel as great when you exercise as you did when you started. The good news is that this phenomenon happens to everyone who sticks to an exercise program long enough. In this episode, Tom gives you some advice on how to work through the plateaus of your program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom breaks down what it means to "eat clean" in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Running - it's one of the simplest and most effective cardiovascular exercises there is. We were born run after all, but getting getting started is often the hardest part. Even if you are highly self-motivated, there are pitfalls to avoid when getting started that can also be applied to any new exercise program. Listen in and let Tom give you what you will need to get you up and running for the long haul. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Fitness is not just about weight loss. One of the great benefits of a well-designed exercise program is a healthy reduction in body fat, and that is really what most people mean when they talk "weight loss", but that doesn't always correlate with a fast and massive reduction in weight. In this episode, Tom discusses how you should incorporate the scale into your exercise program as a tool, and some of the science-based factors that can influence the number you see on the scale. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's not the latest spinning craze, or a fad diet; so what is carb cycling? Listen to this fit tip and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Ahhhhhhh...vacation time! A time to relax, hang around and do a whole lot of nothing for a little while. Your vacation is a prime opportunity to exercise in a different environment which can help increase your sensation of relaxation just as much as the downtime. In this episode, Tom gives you some tips on how to incorporate exercise into your vacation so that you can return to the grind more relaxed and actually looking forward to your day-to-day routine! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers some of your questions, covering, amongst other things, cricket protein! Keep the questions coming - write them in the comments, or ask Tom @tomhfit on Twitter and Instagram. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom tackles a touchy subject in this short episode of Fitness Disrupted that involves around a common behavior observed at the gym. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A flat stomach displaying four, six or even eight (!) square abdominal muscles is considered by many to be the holy grail of exercise. It is all too common for many of us to spend a lot of time focusing of this region leading to wasted time and the risk of injury down the road. In this episode, Tom runs through 9 common mistakes that people tend to make when working on their abdominal region, and offers some advice on how not to fall into the traps that many of us find ourselves in when it comes to focusing on a specific part of the body during our exercise routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Find out why the stability ball is one of the best bang-for-your-buck pieces of exercise equipment that you can get. Tom gives you some of the best exercises, the studies, and the specifics on which size might be best for you so that you can more effectively use the stability ball to improve your core strength and help you live pain free. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's prehab vs. rehab in this Fit Tip - Staying physically fit and avoiding injury involves a well-rounded workout routine. Bulletproof your lower body with these six workouts! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Get motivated with Sean Swarner and find out why he was voted one of the top 8 most inspirational people of all time in this episode of Fitness Disrupted. He was not only the first cancer survivor to summit Mt. Everest, but did so with only one lung after battling cancer not once, but twice as a child. Amongst other topics, Tom and Sean delve deep into the power of visualization and provide some insight into how to tap into the power of your mind to push yourself to realize what you envision, as well as how to bring about true, meaningful change in your life. As we enter the dog days, this is the perfect episode to ignite your mid-summer workout routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You can't beat the heat, but you don't have to let the heat beat you! Since we've gotta keep moving, we can't let the inevitable hot weather keep us from getting outsider, and enjoying our summer days. In this episode of Fitness Disrupted, Tom tells you what to expect from your body as the mercury rises, as well as some tips on how to exercise in hot weather so that you can get outside, be safe, and get the most out of your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom shares a personal story from the 2012 Boston Marathon. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Muscle confusion is another one of those terms that was created as a marketing play to redefine a basic concept in exercise physiology. That said, there is still some confusion surrounding "muscle confusion"; is it helpful for your muscles to be confused? What exactly does it mean? In this episode of Fitness Disrupted, Tom explains muscle confusion and the best way to challenge your muscles to adapt faster, to once again help you make the most out of the time you spend exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We squat all the time and don't even think about it - it's a common movement in everyday life. There are a few divisive exercises out there that have a tendency to split even the experts. In fact, the studies can also muddy up the waters. As with most exercises, there is a right and wrong way to perform them, and it is important to make sure when you are approaching any exercise, that you are performing the movements the right way. In this episode of Fitness Disrupted, Tom gives you all the tips to be able to perform a successful squat to help you avoid unnecessary injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The term "superfood" may have begun as a marketing term, but it turns out there may actually be certain foods that can be better sources of a variety of nutrients. Eating these foods can add to the success of your workout routine by giving you the nutrients you need to perform and recover, making the calories you consume like high-octane fuel for your exercise program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are numerous coaches and self-proclaimed running gurus who claim to teach the “perfect” running technique, one that both prevents injury while improving performance. From running cadence, stride length, body lean to ideal foot strike, they all preach the “best” way for you to run. Can you really tell how efficient a runner is simply by watching them? If we were indeed “Born to Run,” is there truly one way to do so optimally? Hear what the research says about the one true way to become a better runner in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

TIME magazine named him one of the “Top 100 Most Influential People in the World.” Men’s Fitness hailed him as one of the fittest men on the planet. He’s run 50 marathons in 50 states in 50 consecutive days, 350 miles non-stop. He won the World’s Toughest Footrace, the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer; and that's but a few of his incredible accomplishments. Need a little motivation for your fitness plan? Listen to this episode with Dean Karnazes and you won’t get a little, but a whole lot of powerful inspiration to take you program (and your life) to the next level. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom gives you a tried-and-true ten minute arm workout that you can incorporate into your workout routine today! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard about the “metabolic window,” said to be the period of time immediately after exercise when the body is in the perfect condition for nutrient absorption. What does the science say? And what exactly should you consume during this “window” of time? In this episode of Fitness Disrupted, Tom talks all about the metabolic window, making sense of the conflicting research so that you can fuel your body optimally to achieve the best results from your workouts Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As we age, we undergo changes that often coincide with a less active lifestyle, and a less active lifestyle can compound the effects that aging has on out health. The truth is that exercise is never more important that it is as we get some years on our bodies. In this episode of Fitness Disrupted, Tom gives you 25 (!) studies that cover a wide range of benefits that exercise confers to us as we age. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a lot of information on a food label, and there is even more information out there about how to interpret that information. If your goal is to lose weight, Tom makes it simple with this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In a sea of misinformation from self-described exercise influencers pedaling stories born out of clickbait headlines where the studies referenced are conveniently misrepresented to fit outrageous narratives, it is more important than ever to dig a little deeper and listen to what your body is telling you about your exercise routine. In this episode of Fitness Disrupted, Tom settles the score once and for all about the common misconception that you can have too much exercise. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Bulletproof your body with this episode of Fitness Disrupted. There is a common mantra plastered all over gyms across the world: “work on your weakness until they are strengths.” Tom takes a bit of a different approach in this episode where he talks about the importance of working on your weakness until they are no longer a weaknesses - not only to make you stronger, but to help you avoid injury and magnify your strengths. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom gives you the science behind why you should set your treadmill to a 1% incline. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are a multitude of simple and effective ways to get a well-rounded workout while making the most of your time. Hill workouts are yet another example of this type of exercise that you can incorporate into your routine right after you listen to Tom give his top 9 reasons to do hill workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode, Tom discusses the pitfalls of the catchy idea of "beating yesterday". Listen as Tom discusses the reasons why it is not always possible to beat yesterday, especially if you are training optimally. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

"I stopped working out, and all of my muscle has turned to fat!" It has been said before, but what is the reality. Can fat turn into muscle? Can muscle turn into fat? In this Fit Tip, Tom explains what actually happens when we start, or stop exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Working out alone can be a way for one to escape and focus completely on the exercise at hand, but there are many reasons why working out with someone else can help you stay on the right track while getting the most out of your workout. In this episode, Tom runs though five of his top reasons for working out with a partner with a little bit of science sprinkled in. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.