Hi, guys. It's Tony Robbins. You're listening to Habits and Hustle. Crush it.

Hey, friends. Welcome to another episode of Fitness Friday, where I'm sharing a clip with an episode with Gillian Michiels, where we dive deep into some of the most common questions of all fitness enthusiasts at all levels. We talk about personal anecdote, scientific research, and practical advice, and we explore various aspects of motivation, goal setting, and exercise strategies. So hopefully you learned something from this episode where you can level up on your fitness routine and overall health. And happy Friday.

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What's the most popular question you get? Is it about motivation or about having a six-pack?

It's first question is, how do I get and stay motivated? Second question is, how do I lose the last 10 pounds? Always, always, always, always.

And what do you say? What's the answers you give them? First one is- On motivation. This one's very straightforward.

I mean, now it's become a cliché, which is a real bummer, but it's helping them identify their why. Now everyone's saying this, but it originally came from Nietzsche, and then it was adopted by Viktor Frankl, who's one of the fathers of modern psychotherapy and a Holocaust survivor. It's basically like, if you've got that why to live for, you can tolerate the how. The how is the work and the sacrifice that are involved in achieving that goal. I then turn around and turn it into work with a purpose becomes passion. Work without purpose feels punishing. If you hate your coworkers or you hate a certain aspect of your business, but you love the end result, you're going to tolerate it. You're going to dig, you're going to grind, you're going to push, it's going to build resilience, and it's going to become a labor of love. If you hate every day at your work and the end result leads you nowhere good, and you don't have that why to fight for and live for, whether it's career, whether it's love, whether it's health, it's just going to feel like more punishment and you're going to give up on it.

People will tell you like, Oh, I want love, I want money, I want health. Well, what does that look like in your life? You know what I mean? You want to be Do you want to be in a two-piece instead of a one-piece at spring break because you're 20? Do you want to live to meet your great grandchildren because you're 65? Do you want to have sex with the lights on and feel more comfortable because you're any age? I mean, who cares? It doesn't matter. Do you want to raise money to fight breast cancer because you lost a loved one and live the best life in their honor? It doesn't matter how superficial, it doesn't matter how profound, but you do need to decide what health looks like in your life. Form an emotional connection to it, form that vision in detail, and ale. Then every choice you make is no longer about pizza versus salmon. It's about two-piece or not. You know what I mean? It's got perspective to it. That's the first step. Then from there, it's about education so that the actions you do take when you've got that fleeting moment of bravado where you're like, All right, I'm going to do this.

I got this. Nike, just do what I'm doing it. You get results. Whereas if you take uninformed action and you bring that to intention, you'll have catastrophe. You start a business, you don't do the homework, you're going out of business and likely declaring bankruptcy. You start a diet with the wrong information, you can screw up your metabolism. Then get informed because knowledge is power. It makes you feel more secure, less afraid of the unknown, less overwhelmed, gives you a clear way forward, and it helps give you results so that you stay motivated. There's that. When it comes to losing the last 10 pounds, it's a very different beast than losing 20, 30, 40, 50 pounds. I could take any individual who's asked me that question, bring them to the doctor, and the doctor will give them a perfectly clean bill of health. This is not about your health. This is about your personal esthetic, which I'm not here to judge that. I This is your body. You do what you want to do. You want to be a two instead of a six? Fine. But you're perfectly healthy at a six, most likely. I say that because normally the person that comes to me saying, I want to lose the last 10, is usually going overboard, working out too much, dieting too much, going too hard on their body.

They're driven to this perfection, which, again, I don't judge you, but generally, it's vanity pounced for that reason. It has nothing to do with health. If you want to take that off, that's fine. But your body is saying to you, I'm good I'm healthy. Okay, we've got a lot of energy going out and not a lot of energy coming in. So your body is what's called a dynamic homeostasis. Your environment is dynamic. Your body is seeking homeostasis, which means stability. It's constantly trying to equalize. So if the stimulus is that you're only taking in 1,500 calories of energy, which you're always putting out 2,500 calories of energy, well, what's going to happen? You're going to just disappear. You're going to starve your body into nothing. So your metabolism, which is your hormone balance and your biochemistry, will shift so that that base metabolic rate will lower. So it's like, okay, shut off HGH, release more cortisol, increase hunger hormone, shut down leptin, which makes you feel more full. Let's get the estrogen out. Let's get the testosterone down. It's going to shift everything to hold weight because it's going to think like, man, we got to slow down.

We're going to starve here. This isn't Good. So that's where the answer is no greater than 500 to 700 calorie a day deficit. No greater. No greater. Yes, get rid of the... If you're drinking, stop drinking. It's just, I don't care. I can go from four drinks a week to no drinks a week, and I will draw up 2 pounds and be photoshoot ready. I like myself better, actually, with that two pounds because I look my face fills out. But if I need it for my abs, I'm Let me stop drinking for two weeks, and I pair right down by about 2-3 pounds. Stop drinking the booze. Don't eat processed foods, don't create a bigger calorie deficit than 5-7 hundred a week, and don't overtrain. You shouldn't be training more than 5 hours a week. Tops. If you are training that hard, again, make sure you're eating enough so that that calorie deficit is not greater than 500 calories, and then your body will gradually allow that weight to come off so that you have a new metabolic set point of 115 instead of 125. Can I say that because that's my weight. I'm 5'2.

Right.

130 instead of 140.

I'm surprised you don't get asked the cardio or strength training question. What do you prefer?

It's not even a question. Cardio is actually, if you like it, Great. But steady-state cardio is the most inefficient form of fitness. It just is. It pisses people off, but for what? You should be training utilizing resistance and hit intervals in a circuit training fashion in swift succession. Steady state cardio, comparatively speaking, doesn't benefit any fitness goal except endurance. It's not better for weight loss. It's not better for muscle maintenance. It's not better for bone density. It's not better for metabolism. It's not better for cardiovascular conditioning. If you're into long-distance sports, then yes. It's sports-specific training, good for endurance. If you If you love it, then great. I'm not going to just say that. If you love it, fantastic. Do it. However, you do have to be smart about it. Again, even in the app, we have 5K programs. We have 10K programs that are coupled with stretching Furnishing, foam rolling, strength training days. Because all of that repetitive stress, a flexion, extension, the same movement over and over and over, it causes injuries. It's stress. That's what runner's knee is. That's what tennis elbow is. It's repetitive use without enough recovery. So it's not only the least efficient form of fitness that you can engage in, it also has potential downsides if you don't balance it out with other modalities.

I think it's more also for a mental thing, right? For me, I like to run just because it's mentally clear of my head, but it doesn't- I always run.

Just balance it out. Just make sure that you're not putting miles upon miles upon miles on your body, that you're foam rolling, that you're stretching, and that your strength training efficiently so that you are balancing out any potential issues. And anything you do repetitively, I would highly recommend you have an expert look at your form, because How do I say this?

No, but you're absolutely correct because I have so many injuries because of something like that. It's unbelievable. It's a repetitive motion. My knee, my hip, my this, my that. It's awful.

Well, it's not your knee. It's either your hip or your ankle that caused knee problems. Both.

I have an ankle problem, too. The whole slide.

Okay. This is where you need somebody to look at, this is why I want to add this guy, Brandon, to the app, is somebody to look at your form and go, Okay, so you're repetitively engaging in this detrimental movement pattern. Over time, you're going to have arthritic knees. It depends on how you're running, right?

Absolutely true.

If you were seeing a heel strike, it's like, Oh, that's It's going to cause shin splints over time. If I see the way that you're running and you're flipping that foot out because of a hip issue, that's going to cause an arthritic knee, it's going to cause a runner's knee over time. I'm not asking people not to do repetitive movements. I'm asking them to do them properly and to do them in a balanced way with the adequate amount of rest and recovery as well.

No, absolutely. You're so on point. No, because that is exactly what happens, and it's just more of a mental mindset to get away from that and to shift. But on a purely science database, this is 100%... I mean, listen, I always have to wear a knee brand. I'm falling apart like I'm 107.

You want to recall you live in LA?

Yeah.

Yeah. Go see this guy, Brandon Voles. He's amazing. He's worked with me on a shoulder injury. I'll send you his information, or you can check on his Instagram. Brandon Voles, X, V-O-L-Z, and then X, Brandon Voles, X. But you're in LA. You have him. He's incredible, and he'll fix you so that when you run, you run properly.

Properly.

I'm going to get you out of these bad biomechanical patterns, because if you keep repeating it, it's going to be a real problem in 10 years, 15 years.

Oh, believe me.

Hip replacement.

God, I know. I'm not This is not new. You're basically reminding me of things that I already know that I have to focus on because it is terrible. It really is for lots of reasons. But Gillian, I love that we got to talk with me. You're awesome. I love you in person-ish. You know what I mean?

I appreciate it. Same. I hope I get to see you in person next time.

This episode is brought to you by the Yap Media Podcast Network. I'm Holly Taha, CEO of the award-winning Digital Media Empire, Yap Media, and host of YAP, Young and Profiting Podcast, a number one entrepreneurship and self-improvement podcast where you can listen, learn, and profit. On Young and Profiting podcast, I interview the brightest minds in the world, and I turn their wisdom into actionable advice that you can use in your daily life. Each week, we dive into a new topic like the art of side hustles, how to level up your influence and persuasion and goal setting. I interview A-list guests on Young and Profiting. I've got the best guests, like the world's number one negotiation expert, Chris Voss, Shark, Damon John, serial entrepreneurs Alex and Leila Hormozy, and even movie stars like Matthew McConahe. There's absolutely no fluff on my podcast, and that's on purpose. Every episode is jam-packed with advice that's going to push your life forward. I do my research, I get straight to the point, and I take things really seriously, which is why I'm known as the Podcast Princess and how I became one of the top podcasters in the world in less than five years.

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