00:03what's up guys Paul from Paul schic fit
00:05now what have I learned about Fitness in
00:26planet now most of you might know that I
00:28started out my career as a long distance
00:30Runner I got a scholarship to Wake
00:32Forest University where I was all
00:34Atlantic Coast Conference in the steeple
00:35chase and then I got my degree in
00:37exercise and sports science I followed
00:40that up with a certification from the
00:41national strength conditioning
00:43Association and the American College of
00:45sports medicine when I graduated from
00:46Wake I started my career as a
00:48professional trainer immediately right
00:50out of the gate I was also training in
00:52the sport of duathlon where I became the
00:54second ranked do athlete in the United
00:56States and 25th in the world for those
00:58of you who don't know what do Aon is
01:00it's the sport of running and cycling so
01:03I picked up a love for cycling in my
01:05early 20s and then combined that with my
01:07running experience and was able to excel
01:09in that sport today I'm going to go over
01:11three topics number one how to truly
01:15change your physique number two the
01:18pitfalls that I've seen over the years
01:20that prevent people from truly achieving
01:23their goals and number three probably
01:25the most important is the mindset that I
01:28have used to maintain M my physique and
01:31fitness level at the age of 52 so most
01:34people want to know how to get lean how
01:36to get cut how to get shredded most
01:38people believe that they have to do more
01:40and more cardio in order to get lean and
01:42I've said this in many of my other
01:44videos if you do an activity like this
01:47walking running cycling whatever it is
01:50and you are shaped like a pair when you
01:54get done with all of that cardiovascular
01:56training without doing anything else
01:58you're going to be a smaller pair if
02:00everything goes really well and
02:01according to plan you're just going to
02:03shrink the size of your body you're not
02:06going to change the shape so if you're
02:08an apple and you start out with just
02:11cardiovascular training you're going to
02:13be a smaller Apple when you get done so
02:15at the end of the day resistance
02:17training is the trick to changing your
02:22physique try to avoid the mistake of
02:24doing the easiest things that you can
02:26get into in order to get started so if
02:29the easiest thing for you is to throw on
02:30a pair of shoes and get out that's great
02:33if it's difficult for you to get into
02:35the gym put on the same pair of shoes
02:37and walk into a gym and start lifting
02:40great I want you to be able to be a jack
02:43of all trades so at the end of the day
02:46if you want to truly change your
02:48physique you have to incorporate
02:50physique changing exercise into your
02:52workout program and of course that
02:55includes resistance training
03:03now one of the biggest pitfalls that I
03:05see when it comes to people not
03:06achieving success in Fitness is either
03:09staying with a fitness activity for too
03:11long or jumping from One Fitness
03:14activity to another to another and the
03:16same thing applies to diet they'll start
03:20with one diet program give it a very
03:22short period of time switch to another
03:24diet program very short period of time
03:26so on and so forth same exact thing with
03:30Fitness they may be doing CrossFit for a
03:32while then they're doing P90X then
03:34they're doing insanity and they never
03:37stick with something long enough for it
03:39actually to work now on the flip side
03:42I've seen people stick with an exercise
03:44activity for too long when it's not
03:47actually giving them the results that
03:49they want for instance they may have
03:51started a fitness program and they're
03:53doing the same exact exercises over and
03:56over and over same rep counts same set
03:59counts same amount of rest and there's
04:02no physical change involved they get to
04:04a point of stagnation and Plateau when
04:07you get to that level of stagnation and
04:09Plateau if you make it that far you need
04:12to change things up you need to change
04:14the type of activity that you do and it
04:16doesn't mean that you have to change the
04:18type of exercise that you're doing all
04:20together it just may mean that you need
04:22to change the number of sets the rest
04:25count the rep counts the intensity you
04:28may be working at an intensity that's
04:30very very submax the entire time and in
04:32your brain you think I'm doing a lot of
04:35work which makes you do what it makes
04:37you potentially eat more because you
04:40justify in your head that I've done all
04:41of this work I've worked out hard and
04:43now I can eat more and at the end of the
04:45day there's a caloric Surplus instead of
04:48a caloric deficit and no you don't lose
04:51weight you don't get lean you don't put
04:53on a lot of muscle most likely you put
04:55on what fat now the same exact thing
04:58goes for diet and nutrition I can't tell
05:01you how many people come up to me and
05:02say hey man you're on the carnivore diet
05:04right you're doing keto man you're doing
05:06paleo what are you doing and what I've
05:09seen with those people is they never
05:11find something that works for them they
05:13either don't stick with it long enough
05:15or they jump on the bandwagon whatever
05:17is the most popular diet of the day they
05:20get on it and they don't see the results
05:22that they want so no I don't diet I've
05:24never been on a diet plan no carnivore
05:26no keto no paleo no Neanderthal or
05:28whatever the other silly names for these
05:31diets are I intuitively eat and I've
05:33done it since I was a little boy it's
05:35just thinking about the foods that you
05:38eat and if they're going to help you or
05:40they're going to hurt you and that's the
05:42general rule that I live by if I eat
05:44this is it going to help me or is it
05:46going to hurt me if I eat this is it
05:48going to change my physique or am I
05:50going to put on fat should I eat this
05:52cookie is it worth it sometimes it is
05:55sometimes it's not so I give myself
05:57leeway I'm not extremely strict most
06:00people look at me and they think that I
06:01eat rice cakes and sawdust all day long
06:04I don't you'll see me go out for a beer
06:06you'll see me go out for pizza you'll
06:08see me go out for steak I just eat
06:10everything in moderation and I typically
06:12try to drink in moderation as
06:22well now you can forget about absolutely
06:26everything else that I said if you don't
06:28have the next next component and that
06:31component is mindset and it's exactly
06:34how I've been able to get to this point
06:36in my life and have the physique that I
06:38have without mindset you're nowhere
06:41mindset comes obviously from within and
06:43it is not always teachable but when I
06:46talk about mindset I'm talking about
06:49someone say who gets to their 30s or 40s
06:52and says you know what I'm getting older
06:54and I'm going to cut back on things I'm
06:56not going to exercise as hard why should
06:58I I'm getting older it doesn't matter
06:59matter I don't care and that to me means
07:01that you're not taking care of yourself
07:03so when people look at me and they say
07:05well it's impossible for him to be in
07:07shape at age 52 there's no way well
07:10those people don't have the same mindset
07:12that I have so if you want to achieve
07:14anything it really doesn't matter what
07:17age you are and most people use age as
07:19an excuse they say I'm too old to do
07:21this I've never said that with the
07:23exception of a few things like heights
07:25if I get up really high I always use
07:27that excuse I'm too old for this [ __ ]
07:29now now there's a gigantic misconception
07:30I want to clear things up right now most
07:33guys I've never really heard girls
07:35accused but most guys look at me at age
07:3752 and say there's no way he's not
07:40taking testosterone or there's no way
07:42he's not taking juice or peeds and I'll
07:44tell you those people do not have the
07:47mindset that I have and I can look you
07:49straight in the eye and tell you my
07:51generation or at least most people from
07:54my generation worked very hard there
07:56were a lot of people from my generation
07:58that decided to stop and not work very
08:00hard and when you stop your levels of
08:03testosterone most likely are going to go
08:05down at a significantly higher rate than
08:06someone like me who has never stopped
08:09the only time I've ever stopped was when
08:11I got sick and I almost died and that
08:13was back in 2005 and I spent a month in
08:15the hospital and I spent months
08:17rehabilitating an infectious disease so
08:20other than that short time period of my
08:21life I haven't taken any breaks I
08:23started getting my testosterone measured
08:25in my late 40s I didn't have a baseline
08:27but everybody was talking about testost
08:29estone I never really thought about it
08:31it was never an issue for me but I was
08:33tired I was a little bit achy I went
08:34into my doctor and I've told this story
08:36before I said I'm not sleeping well I'm
08:38tired I'm achy I fall asleep during the
08:41day I need to get my testosterone
08:43checked and he looked at me and he said
08:44what makes you think it's your
08:45testosterone I said I don't know I mean
08:47I'm 47 years old and everybody else my
08:50age is complaining about the same kind
08:51of thing he said most likely it's sleep
08:54and most likely you have sleep apnea
08:55sure enough turns out I do have sleep
08:58apnea I don't have a t testosterone
09:00problem my tongue is too big for my jaw
09:02so when I lay back and sleep cuts off my
09:04Airway it happens every single night I
09:06have a cpat machine which I've just
09:07never gotten used to anyway off point
09:10back to testosterone most people assume
09:12you've got to be taking testosterone
09:14replacement and for me with a very
09:16healthy testosterone range at my age it
09:19would be dangerous for me to supplement
09:22what I already have it's kind of like
09:24filling up a glass of water that's
09:25already up to the top you you fill it up
09:28with more water and it spills over
09:29there's really no use for it guys don't
09:33immediately assume it's your
09:34testosterone and don't think that you
09:35have to go to testosterone replacement
09:37therapy just because you think you're
09:40low on testosterone and somebody tells
09:41you yeah you're low on testosterone you
09:43might not be get a check by your doctor
09:45don't just listen to everybody I didn't
09:48and again I have people saying oh you
09:49need to go on trt why would I need to go
09:52on trt if I'm not having any problems
09:54regardless that's my position on
09:57testosterone replacement it's also used
09:59as an excuse as to why people can't
10:01achieve their fitness goals they're
10:03looking at me going well he takes
10:04steroids he takes testosterone and all
10:06that other stuff I'm not going to take
10:08it and I'm never going to achieve his
10:10his results or his physique and that is
10:12a gigantic mistake so mindset all goes
10:15along with it if you have the right
10:17mindset don't listen to everybody else
10:19do your thing do what's important to you
10:22do what gets you the best results and if
10:24you do that and you have the right
10:26mindset you'll achieve all of the
10:28results that you want if you enjoyed
10:30this video please subscribe to my
10:32channel and I will see you all the next
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