37 Modulating Extremes While Exercising

The Power of Ten workout, as discussed here at The Inform Fitness Podcast, is a high-intensity, slow-motion strength training protocol closely modulated with your very own one-on-one, personal trainer. 


Here in Episode 37, we discuss the potential dangers of not closely modulating a high-intensity exercise program such as CrossFit, excessive spin classes, or marathon training.  Working out under very extreme conditions could result in a rare but serious health condition called rhabdomyolysis (rhabdo).  


Rhabdo occurs when muscle tissue breakdown results in the release of a protein (myoglobin) into the blood that can result in kidney failure.  In this episode, we explain the symptoms rhabdo, the short & long-term effects, and how can you avoid it?


Good Morning America recently reported on the dangers of rhabdo: https://www.youtube.com/watch?v=KqMXSN-1HA4  



Adam:             Our motto has been for a long time, the exercise you need to live a life you want,                           and part of knowing what exercise you need is basically if you want to get down                                  to it, we’re modulating your intensity. How intense is enough to get the responses                                that we need. Exercise is not about building and seeing how much you can                             endure; and the more you can endure doesn’t necessarily mean you’re getting                                  healthier and healthier the more you can endure. It ends up getting into a law of                            diminishing returns. You don’t get out ten times more results in fitness, or health,                                     by doing ten times more work.


Tim:                 InForm Nation, welcome to episode 37 of the InForm Fitness podcast. Twenty                              minutes with New York Times bestselling author, Adam Zickerman and friends.                            Now, we say twenty minutes, but as this show continues to involve, so do the                                   topics and twenty minutes sometimes doesn’t seem like enough. So we may have                                  to change the name here pretty soon.


Adam:             I remember when we were thinking about the concept and going back and forth                            about how we were going to do it, and I was like, “if we can’t explain something                          in twenty minutes, then we don’t know our subject well enough.” Well, I guess we                don’t know our subjects well enough. There’s a lot to talk about. We try our best.


Tim:                 Well just the opposite, I think because it is—


Mike:               Well, the workout, the workout on its own is a twenty minute workout. In fact, it’s                       quite a bit less than that when you add up the actual time you’re under load on all                                     the machines when you’re in the workout, but yeah, sometimes these topics that                                  need to be discussed or questions with clients, they just run on a little bit. Usually                               stuff is complicated, often times the answer is, there is no answer. We have to sort                                of look over time and see—try to locate patterns and hypothesize and go from                                    there.


Tim:                 And that ties into the podcast too, because we initially tried to keep the podcast                            the approximate length of a traditional workout at InForm Fitness, but these                            topics, actually I think just the opposite of what you said, Adam, earlier that                              they’re complex that twenty minutes doesn’t even seem like enough and that’s                               proven itself.


Adam:             Well, what I want to start doing forward actually with some of these podcasts,                              these episodes. What I’ve been noticing when we’ve been doing it and looking                              back on all of this that we have taken on broad subjects. We’ve had some very                                     broad—but within these topics, there are subjects within themselves. So that’s                                   what we’re going to start doing; we’re going to start narrowing down a little bit                               some of these issues that we’ve been talking about. For example, last week when                                we were talking about it and two weeks ago when we were talking with Doug                               Brignole and we did those two episodes with Doug. Rhabdo came up, or                                       Rhabdomyolysis came up [Inaudible: 03:00] and that’s a condition where your                              muscles literally bust apart and their inwards kind of spread out, and it causes all                           kinds of problems which we’re going to go into. That in and of itself is a subject                              is what we’re going to talk about a little bit today, and Rhabdo is a good example                                 of a subject that comes up in broader talks. So for example, we were talking about                         intensity when Rhabdo came up, and how intense is intense and how intense                                  should             something be? How often, and that’s kind of what I want to get a little bit                          deeper             into. This idea of intensity, this idea of going to extremes, and Rhabdo is                                just a    symptom of that. Oh, by the way, Rhabdo is short for Rhabdomyolysis,                             lysis meaning to explode. What happens with Rhabdo, which is short for                                        Rhabdomyolysis is through—usually it’s a condition that happens though trauma.                          They call it a crush trauma, where you’re in a car accident or you fall two          stories                          out of a window or something like that. That’s probably the most common cause                                   of  Rhabdo, and of course during this type of trauma, your muscle cells break                           open. The myoglobin in particular comes out; all the fluids come out, and your                               kidneys have to deal with that and flush it out, and that can be an overload and                           you get into all kinds of kidney problems, and you might have to go onto dialysis                         if it’s bad enough. It’s something that’s really never been talked about unless                                 you’re basically an E.R. physician. Rarely it was something that was talked about                          in exercise, but it’s been coming up a lot. It’s been around in exercise, I mean                            endurance, ultra endurance athletes were experiencing Rhabdo. Marathon runners,                     the Tour de France. There’s probably been, each year, in the endurance, athletic,                                  25-50 cases a year would occur, and now, we’re reading about it in the New York                              Times. So not only did we talk about it last week with Brignole—and it comes up                                when you talk about intensity, but now it’s coming up in pop culture, like the New                        York Times talking about—in its fitness section, in its science section, talking                                about Rhabdo. I’m like, wow, and why is that, why is it all of a sudden being                              picked up, and it’s because it’s become prevalent in the exercise world. More so                                   than even in the medical world where there’s trauma.


Mike:               And cited more specifically in spin classes, high intensity spin classes, with                                    newcomers.


Adam:             So, it brings up this whole idea of extremes. Of how intense is enough, and a lot                            of my clients brought me the article or mentioned the article and said, “hey Adam,                 you do a really intense workout. Is this too intense for me?”


Tim:                 You know, when I first started my workout at about—now close to a year and a                           half, two years [ago] or so, I have some people in the medical community in my                             family and they were, initially, warning me about this. They said, too intense                            could really—your muscles could explode and you could have kidney issues and                                  they didn’t use the medical term Rhabdo but they warned me about that, but after                                     a year and a half—I know we don’t get too intense at InForm Fitness for that to                               happen because you trainers catch us, right when he hit that failure.


Adam:             Our motto has been for a long time, the exercise you need to live a life you want,                           and part of knowing what exercise you need is basically if you want to get down                                  to it, we’re modulating your intensity. How intense is enough to get the responses                                that we need. Exercise is not about building and seeing how much you can                             endure; and the more you can endure doesn’t necessarily mean you’re getting                                  healthier and healthier the more you can endure. It ends up getting into a law of                            diminishing returns. You don’t get out ten times more results in fitness, or health,                                     by doing ten times more work. If it wasn’t for exercise and the people that work                            out hours a day, if they weren’t doing it on a bicycle and they were working that                           hard on a daily basis, if it wasn’t on a bicycle, it’d be called manual labor.                                      Nobody has ever said that manual labor is good for you.


Mike:               I think it’s an interesting question, like when you just mentioned how much can                             you endure. There’s a lot of people who, when they exercise, and frankly I was                                     attracted to workouts that would push me beyond the edge. I loved workouts, I                                    loved taking bike rides where the wheels were higher and being with a trainer                                  who would just push me so far beyond my limits that I’d fall down on the ground                            and I couldn’t do anything after that. I loved to brag to people about it, like, “oh                                 my god. You’ve got to do this, it’s unbelievable.” There’s a certain type of person                                 that is attracted to workouts like that, which is something that we have to be very,                                     very careful for. We have a lot of Type A clients that come here and getting them                          to understand going to intensity in a safe way, but also understanding a certain                              level of restraint is as equally important in how you set up your dose of exercise.                             The same way you set up your dose of food and your dosage of sleep, there’s a                                   certain amount that’s different for everybody, and as Adam said, our job is to                           modulate this and to customize it based on the person who is in front of us. Our                               workout is generally the same idea. Like the Power of 10 is slow weight training,                                   on machines mostly, but not necessarily, and we start slow and way below what                            we think they can actually tolerate, and then graduate to a higher intensity that we                                    think they can manage safely etc etc.


Tim:                 You’re one on one too with your clients, unlike some of the other workout                                                 facilities, such as, we’ll just say Crossfit. Because if you were to just Google                                  Rhabdo, it’s tied in with Crossfit, and a lot of the interviews that I’ve seen on                                  YouTube of those who have experienced Rhabdo, they’re in a Crossfit class where              they’re not necessarily one on one, but they feel that peer pressure with all of                           those in the class to take themselves beyond that limit and that’s a very significant                   distinction between what you do at InForm Fitness and in the Crossfit community.


Adam:             These coaches in these bootcamp type facilities are just pushing people too hard                             too often, and too long. It’s a combination of not only the intensity itself, but how                               long are you being exposed to that intensity in a given workout? Is it a twenty                          minute workout, fifteen minute workout? Is it an hour workout? These spin                               classes can sometimes be on and off, in varying intensities, for 45 minutes to an                                  hour. For somebody that hasn’t built up to that, that can be too much too soon, but                   maybe twenty minutes is fine. So not only are you varying and building up to                                intensity, but how long it lasts and how often are you doing it. Are you doing it                             every day? Again, we have this mentality that more is better. So this Crossfit stuff                               and these bootcamps, they’re kind of telling you to come every day, and you’re                            doing it for an hour every single day, and a lot of these people—like Mike was                          talking about, there’s this group culture. There’s this camaraderie that goes on,                               and they see some of the veterans doing it, some of the people that have gravitated                       to it, that are made for that kind of activity, and then everyone else. The masters                            are looking at the few people that really excel at it, and they try to do it, as                                                 weekend warriors, as baby boomers, as normal, sedentary people, and they’re                                 pushing themselves to the max right off the bat, and that’s a badge of honor. I                                don’t know if they still do, but Crossfitters have kind of used getting to Rhabdo as                         a badge of honor. It’s crazy.


Mike:               I think like looking at the instructor and the guys and girls who really excel at it,                            and using them as a model for what you can do also is sometimes it leads you                           down a bad road. I think a lot of people do that in every sport too or every                                            exercise. A lot of people go to a Bikram yoga class for example, and say, “oh my                                god, those teachers are unbelievable. Look at those hot bodies in Bikram yoga,”                                 but usually those are the type of people who have been doing it for a long time                                 and they’ve been—they’re probably former dancers and they’ve had a body that                           was like that before they even did the Bikram yoga, and therefore it’s easy for                               them to show excellence in the practice as well, for that they’re trying to do.


Adam:             It’s a common thing. You see somebody who excels at a particular thing tied to                             their game and you think, if you do what they do you’ll be there too, and it’s just                          not the case. The causation is the opposite. I think we’ve talked about this in prior                          episodes. I mean we look at a dancer and how great they are at pilates, and we                                    think that pilates made them look that way, or dance made them look that way, but                         actually it’s the opposite. They dance because they look that way. They just have                                 the genetics for it. We had a very interesting conversation last week with Doug                               about intensity, and you have to find your intensity. So I just want to kind of                                recap, and what do you do with this information we’re talking about? This idea of                                     modulating intensity and I know we talked about it in the last episode with Doug,                                     and I agreed with him 100% on this. By the way, I’m going to be making                                              commentaries on the last episode with Doug, because a lot of people said to me,                                “oh, that was really interesting, but it sounds like he said some things counter to                               what you’ve been saying,” and I don’t want these episodes to be so sterile and to                          be all my opinion. Like Fox News, and you bring everybody on who’s going to                                    agree with your viewpoint or CNN for that matter. I want to bring in all                                         viewpoints, but I do want to comment about some of the things that were talked                           about on that and clarify a few things, and bring up some points. One of the points                        that we talked about that I do agree with is this idea of—the proper way to                                                 workout and what intensity is best for you is something that you find. It finds you,                  it’s not like you have to find the perfect intensity. The right intensity will actually                               find you if you’re strategic about approaching it, and this is the takeaway. First of                           all, if you workout with us, this is what we do when we take on a new client, and                               it’s what you should do for yourself. The first thing you do is learn the technique.                         Learn what the technique is going to be to reach this level of intensity. We                                                 recommend slower reps, nice and controlled. Don’t lock out your joints, all the                              biomechanical stuff that we like to incorporate, and do it slowly and work it out.                           And learn how to do it and if you’re not experienced with really high intense                          exercise and taking the muscles to its limits, don’t. Just flirt with it for a while and                    then take it to the next level, and you’re timing yourself. So what you can do is                                     you can very easily say, I lasted 20 seconds last time, or a minute and 20 seconds                              last time. I’m going to use the same weight, but now I’m going to last a minute                              and 25 seconds. Just add five more seconds, you can be very conservative with                             this, and just get good at the technique and keep pushing yourself until eventually                                 you can really wipe out that muscle pretty much until you can’t lift it anymore.                          Still breathing properly, not putting yourself in harm’s way, still going slowly, and                      after five or six exercises like that, if you’re feeling pretty spent, you did your job                                    for the most part. Then you take it from there, and you keep varying intensity and                          you’re monitoring intensity by timing how long it takes you to get to a certain                                     level of fatigue.


Tim:                 But a key component here too, Adam, is rest though, unlike some of the others.


Adam:             So that’s the point with the technique and the other part about approaching this                             whole thing and making sure you don’t even get close to reaching something as                             severe and as serious as Rhabdo, is it’s going to be very hard if you modulate your                  intensity and you learn how to workout intensely and you only do it for twenty                               minutes at a time. And you only do it once or twice or three times a week even.                               It’s going to be very hard to get to that level because that’s not what causes                             Rhabdo usually. The cases of Rhabdo—first of all, I’ve been doing this for twenty                         years,   and even at the beginning when I was overzealous and I pushed people                              probably a little bit too hard at the beginning, and didn’t understand this as well as                        I do now, I still didn’t have anybody that reached Rhabdo and it’s been twenty                                    years now. I don’t think we’ve even come close to having somebody each                                          Rhabdo. A couple of vomiting sessions here and there, but that’s about as far as                                it’s gotten. That’s the trick, and the reason we haven’t. Not only is it learning to                                 work up to a certain level of intensity, but it’s modulating that intensity in terms of                   frequency and             duration. Those are the three things you have to monitor and                                   balance and if it’s not too long, and you’re not doing it too often, and you build up                       to a level of intensity, for you to reach Rhabdo or anything close to it, you have to                                be that freak that has a genetic propensity for it. Which is also another thing about                 this is, not everybody who joins Crossfit or spin classes and starts hitting it hard                                  right from the beginning is going to—most people are still not going to reach                                    Rhabdo. Even if they don’t do what I suggest. There is a certain level of—some                                people have a propensity to reach Rhabdo. They’re just—genetically speaking,                               they’re probably a little bit on the other side of the genetic coin when it comes to                           that.


Mike:               I think this is a very—it’s newsworthy and it needs to be mentioned by the Times,                                     and the fitness community does need to know about it, but even in Crossfit circles                        and spin classes, it’s a very outlying condition that I don’t think most people will                             ever, ever, ever have to be concerned about, but Adam’s big point, and it’s                                           whether you’re doing slow weight training or any exercise for that matter. I think                                  the most important thing is to at first learn the technique, get an expert who can                               teach you the technique. A big part of technique, and this is going off in another                            direction but I’m just going to mention it, is just knowing how to breathe. A lot of                                 problems that sometimes people have in exercise is just because they’re not                                     breathing correctly, or they can’t perform because they’re not breathing the way                            that the activity demands. Our technique in itself also, you could be doing things                            slowly, but if you’re not breathing correctly, you could run into problems in that                                as well. Another thing that has to be carefully considered when you’re doing                                intense exercise.


Tim:                 Now, for those that are doing this on their own, this type of workout or any type                           of workout, can you give me some of the symptoms of Rhabdo that might be                                     going too far?


Adam:             First of all, there’s a very quick blood test that you can test for, plus your urine                              turns all dark brown, reddish brown. That’s from all the myoglobin that’s being                             filtered out. Very fatigued, hard to move the limbs, muscle soreness, nausea,                              dizziness. That’s not getting better, it’s different than feeling a little lightheaded                          after a hard workout. It’s accompanied by a lot of stiffness and pain in the affected               areas. Swelling and real fatigue, like hard to move the joints. It’s pretty obvious                                    when somebody is in that state, and if you were to be brought to an emergency                              room, the first thing they’d do is hydrate you. One thing that happens besides your                       kidneys being overloaded with trying to clean out all the myoglobin is because                               your cells explode and the water pressure within the cell drops, all the fluids from                              outside the cell rush in. It’s like getting a hole in your boat and what happens?                                 The lake starts coming in. When that happens, you become severely—your blood                          volume drops, and therefore you go into shock. So this can be a very serious                           situation, and the fact that it’s happening more often in the exercise industry is                                     concerning, is reason for concern so that’s why we’re talking about it, because                               again, it’s happening more in the exercise world and that’s ridiculous. It shouldn’t                                     be. So anyway—


Tim:                 Is this more prevalent in the exercise community than say, a sports injury?


Adam:             It’s not so much a sports industry as just over exertion of your muscles basically,                            so they give out.


Mike:               I think it’s more associated with training than—


Adam:             It’s associated with a lot of training, and again, endurance, athletics, and sports,                            they always have a percentage of that happening. Training camp, football, training                     camp, basketball camp, so they’re just pushing you, pushing you, Bobby Knight                                   style and that’s where it’s been known to happen but that’s extreme, high, elite                                     level athletics and they take it too far and again, there can be a genetic propensity.                            Think Len Bias for example, from the Celtics and how he just dropped on the                          court. There’s probably some kind of congenital thing that happens as well, but                              the fact that’s happening to every day people now more often, that’s concerning                            because we’re about preaching exercise for health, not exercise to become a world               class athlete and we don’t want people to confuse a lot of these activities with                                   having better results or burning a lot of fat, and this extreme mentality, that we                                   honor people who can—we look at Navy Seals and we admire them, but it doesn’t                 mean that training like a Navy Seal is good for your health. It’s a big difference,                            and because we admire a Navy Seal for example, we want to emulate that,                                                 including the way they train, and it makes us tough, it makes us strong. It feeds                             our egos, but it’s very unhealthy behavior ultimately, and you’ve got to remember                             why we exercise. We exercise to maintain our strength as we get older, not screw                                     up our joints in the process, and not really undermine our health in the process,                                  and getting Rhabdo is undermining your health for sure. We’re not talking about,                               again, if you’re lucky, you overcome it if it’s not a severe case, you overcome it.                                 You go to the hospital, they give you—they hydrate you because like I said, your                             fluids drop dramatically and your kidneys are overloaded, so they flush you out                            basically, and they give you a lot of fluids. If that’s not enough, they’ll put you on                                    dialysis, and if it’s really severe, you might have long lasting muscle damage and                           long lasting kidney damage and the worst of it. So it’s not worth it, and you don’t                                ever have to work out that hard and get that close to reaching a condition like that                                to get healthy, to get fit. I think a lot of people that gravitate to these type of                                     activities, I think, and this is definitely room for discussion and we can bring                           some people on in the future about this. I think replacing it with something else,                                    some other void in their life, and it’s really not about health. I think intuitively a                                  lot of people realize, this can’t be good for me doing it this much, and I think                                 they’re filling a void. For example, a lot of anorexics or former anorexics or                                    people that have eating disorders that try to overcome it, they end up going into                                   programs where they’re over exercising now. You have a lot of people that—                                   bariatric patients, people that have lost dramatic amounts of weight, that used to                              eat tremendous amounts of food, that now they can’t. They just can’t because of                              the surgery they had doesn’t even allow them to eat like that anymore, so now                                     they have to find some other outlet for whatever caused them to be overeating like                         that in the first place and they end up now joining Crossfit and they end up putting                       themselves in another kind of addictive state or place. I’m very sensitive to that                             because I’ve seen it over the years, happen over and over again. People that—                                 recovering drug addicts or recovering alcoholics. They end up overcompensating                                   with something else.


Tim:                 So what would seem like a healthy option, a healthy choice, can be taken to the                             extreme, to their disadvantage, clearly.


Mike:               I think it’s associated with certain psychologies and certain personalities. I think                            sometimes people feel that this fulfills that for them as well. Sometimes they’re                              not looking at it—maybe when they first come in here, or there’s an element of                                     the intensity that’s involved that people may actually may use for that.


Adam:             Absolutely, and we have to pull the reins back on our clients who ask to come do                          this three times a week, or they say to us, “I have to do something else.” Or they                                  end up joining other programs.


Mike:               We hear that all the—I had a client just this week, she literally wants to come four                         times. I’m like, “do you have any idea what you’re talking about?” The thing is, it                         is actually associated with I think a compensation for something else in her life.                                  Regardless, we went into talking about Rhabdo today, and I think the apparent                                   topic I think is about going to extremes. Modulating where extreme is appropriate                              and where it’s not appropriate.


Adam:             Actually, kind of, extreme is rarely appropriate. There’s no reason to go through                             extreme ranges of motion, there’s no reason to restrict your calories in an extreme                          way. There’s no reason to work out at extreme levels of intensity. I don’t know,                                     give me an example where extreme, unless it’s life saving, where you need to do                                  anything extreme.


Mike:               I think that’s true. What I’m talking about is perception of things, because I know                                     that people that what we do is extreme, and I know, for example, we talked about                                     this yesterday morning. There are people who think that—Adam has had                                              tremendous success in doing a ketogenic diet conjoined with some intermittent                          fasting, and to a lot of people, that’s extreme. So that’s my point that this is—


Adam:             So who am I to talk about, be careful of being extreme when you just did a                                    ketogenic diet, Adam, right.


Tim:                 We’ve talked a lot about intensity on this podcast over the last year and a half or                           so, and people’s perception might be that we do take it to the extreme, so this                          episode can dispel that myth.


Mike:               Well, people’s perception is often times is their reality, and even saying, for                                    example, forget even danger. Just say, I did this workout, it was once a week for                           twenty minutes or whatever. That is an extreme statement that most people, based                                     on what their beliefs are about exercise, that’s extremely ridiculous.


Tim:                 On the other side of that though, when you explain to them, those that are saying                          that’s ridiculous and there’s no way you can see results, but when you tell them,                            the reason that I’m seeing results is because I’m being pushed to muscle failure                                   and then hold for ten seconds, and that’s where they go, “oh, that doesn’t seem                            safe.” Like you said Adam, you’ve been doing this for twenty plus years and have                  never seen a Rhabdo case once.


Mike:               The great many—we’ve had tons of wonderful publicity over the years, but I’ve                            got to say—we’ve done marketing, websites, so many different things and we                                     have our podcast here and we have lots of fun guests, but I’ve got to tell you.                                    What really brings people in here are existing clients and their results. They refer                                  somebody—they come in like, “listen. I thought it sounded ridiculous but so and                                 so is stronger and they lost all this weight, they only work out once a week, and I                              thought this is crazy, so now I’m here.” That’s literally what—everybody’s BS                                     detector goes off usually when they hear that oh, this is a twenty minute workout,                                     but it’s—that’s what I’m—


Adam:             If there was a children book that represent who we are as a philosophy, it would                            be Goldilocks and The Three Bears. No, not the wolf and the three pigs, no, not                                 that one. Not Hanzel and Gretel.


Mike:               You haven’t read, Curious George Goes to Crossfit and Gets Rhabdo? That’s a                             good one actually. Boy did he learn his lesson in that one, he was so curious.


Adam:             So that’s not the children story that would represent who we are.


Tim:                 But the one that would would be Goldilocks, right? So explain Goldilocks.


Mike:               You lost me at Goldilocks by the way.


Tim:                 So she’s eaten the porridge, where do we sit.


Adam:             Too hot, too cold, just right. We’re trying to find what’s just right; hard enough                             but not too hard, that whole deal. That’s always very sexy to everybody, but it’s a                               golden rule that we learn at a very young age and we have to constantly remind                                     ourselves of that golden rule, I think.


Mike:               Yeah. You know what I was thinking before, going back to the parent topic of                              extremes and everything. I wanted to consider something—from our experience,                           we’ve never—Adam and I have done this a long time and we’ve never                                         experienced a Rhabdo case or anything even close to a Rhabdo case frankly, but                            the idea of going to extremes is something that is relevant to, I think, everybody.                              And whether you’re working out with a trainer or on your own or in a team                            setting or whatever, in a group setting, figuring this out is a lot easier said than                                  done, and when you’re exercising in a worthwhile fashion, you want to think                                 about—imagine what your limit actually is and finding that is sometimes difficult,                         and then what you want to do is just go outside of that range just a little bit and                                   then come back into that range. You want to be slightly outside of your comfort                              zone and back in, and that’s the trick in how to restrain that.


Adam:             There’s no rush, but at some time, you do have to learn to push yourself and keep                          going.


Mike:               Yes, and that’s the trick. The thing I was thinking about while you were talking                             before is that there are people that have cardiovascular endurance levels and                                   muscular strength levels, but sometimes they don’t have the orthopedic strength,                               or the joint strength, or the mobility in order to do certain things, and I think that                                  is something where you really have to take what we’re saying into consideration,                            because people can run—they have the endurance to run ten miles at a seven                             minute mile pace, and they can. Their heart can support that, but their knees can’t                            support that, and there are people that they don’t listen to their knees when they’re                        trying to actually figure this whole thing out. Those are the types of things that we                        need to consider in our workouts right now, is where our limitations, because we                            may have strengths in one avenue, like cardio, but no strong in something else.                                     And finding that balance, Goldilocks style is literally—that’s the challenge for all                           of us. As trainers and as clients and everyone.


Tim:                 Alright, thanks guys. Great discussion today. That was part one of a two part                                 episode regarding modulating intensity. Since we spent the entire show today                                discussing the need for modulating intensity in your exercise program, next week,                   we’ll shift our focus to our diet. Now, if you’re a subscriber or a regular listener of                 the podcast, you know that earlier this year, Adam adopted a ketogenic diet. Some                     would say that that would be an extreme decision, or is it? How safe is it to make                                extreme changes in your diet? We’ll discuss all of that and more, next week. Hey,                                     if you’ve not yet stepped inside an InForm Fitness location and you’re lucky                                  enough to be near one of our seven locations across the U.S., what are you                                     waiting for? Become an official member of InForm Nation and give the Power of                           10 workout a try for yourself. Seriously, just twenty to thirty minutes of safe,                              modulated intensity with your one on one trainer and you are done for the entire                                   week. Burn off the fat, build up the muscle, and join the movement. Visit                                              informfitness.com for all of the locations across the country, all of our podcast                                    episodes are there, and a ton of videos. And finally, check out the show notes for                         today’s episode for a link to Amazon, to pick up Adam’s book, The Power of 10:                          The Once a Week, Slow Movement, Fitness Revolution. You can pick it up in the                                   Kindle version for like less than ten bucks. I’m sure you noticed that we missed                                   our buddy Sheila Melody today. She’ll be back with us in just a couple of weeks.                               So for the rest of the team, Mike Rogers and Adam Zickerman, I’m Tim Edwards                          with the InBound Podcasting Network.

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