Fortis After Hours Podcast
Welcome to the Fortis After Hours Podcast!
Join Nate and Liz as they dive into unfiltered conversations about fitness, mental health, relationships, powerlifting, and everything in between. From navigating life as a married couple running a business together, to chasing PRs and personal growth outside of the gym, no topic is off-limits.
Expect honest insights, practical advice, and plenty of healthy banter as we redefine what strong really means in and out of the gym.
Fortis After Hours Podcast
SEVEN | Mastering Your Bodyweight pt.1
This is part one of this episode as we had a technical error and only one mic was recording during the second half. We will be re-recording the second half and including a spot for questions. So if you have any questions about your bodyweight and how to master it hit us up in the DMs!
What if the number you’re chasing on the scale is the very thing holding you back? We unpack the obsession with target weights both in life and in powerlifting. As coaches and competitors, we’ve seen the same pattern for years: people tie identity to a weight class or an old “best” number, only to stall, burn out, or get hurt.
We get practical fast. You’ll learn how to set outcome-based goals, use progress pictures the right way (same light, same time, same clothes), and track signals that matter: strength PRs, sleep, steps, and weekly weight averages. We dig into body composition realities too: muscle weighs more than you think, and many folks need to weigh a bit more to look stronger and leaner. Genetics, frame size, and training age all shape the result, so comparison is a losing game; the win is building a body that performs and endures.
We also zoom out to the cultural noise: pressure to be smaller, the rise of GLP-1s, and the drastic pendulum swing between extremes. The antidote is simple and powerful: consistent training 3–5 days a week, protein-forward meals, good sleep, and patience. Consistency beats intensity every time, and the “overnight” progress people notice later is usually months of quiet, steady work. If you’re ready to ditch the scale drama, build real strength, and define success on your terms, press play, subscribe, and share this with a friend who needs a calmer path to strong.
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis
What's going on, you guys? Welcome to another episode of the Fortis After Hours podcast. I'm your host, Nate, joined by my wife Liz.
SPEAKER_00:Hey.
SPEAKER_01:And today we have another awesome episode planned for you guys. Bet you couldn't guess that.
SPEAKER_00:Surprise, surprise.
SPEAKER_01:But we really do. It's going to be a great episode. We're going to be talking about mastering your body weight and how that can help you in life, powerlifting, pretty much everything. Because your body is with you at all times, you know?
SPEAKER_00:Crazy.
SPEAKER_01:So we're going to be talking about that. And we got a new setup today. Liz is sitting in front of all of her awards that she's won over the years. So it's like really looking like if we have both of ours. Yeah, I know. But mainly yours. But if we had like a video version of the podcast, it'd be pretty funny because she's like, it looks like she's like the champ, champ. Like.
SPEAKER_00:Okay, well, we just hung them up.
SPEAKER_01:I know.
SPEAKER_00:For the first time ever.
SPEAKER_01:Yeah. Liz is pretty excited about it.
SPEAKER_00:We've been collecting metals since 2018. And we finally hung them up.
SPEAKER_01:Yeah.
SPEAKER_00:It's 2025.
SPEAKER_01:It is pretty cool though. Pretty cool setup. And it creates a nice little backdrop because it looks like you're like, you know, you have like all the backdrop of metals.
SPEAKER_00:I'm the champ.
SPEAKER_01:Yeah, exactly. I mean, you got a belt last time.
SPEAKER_00:I did.
SPEAKER_01:Um, all right. So, anyways, today we're going to be talking about mastering your body weight um and kind of giving you guys some tips and tricks on how to do that. Um, also, we're just gonna kind of discuss why it's not necessarily like as important as you may think to be like a specific weight. Uh, because we see that a lot. That's super, super common. Um, if you guys don't know, I've been personal training for 12 years. Liz has been personal training for like five years full-time now. Um, I think. And then a little bit before that.
SPEAKER_00:Um I'm trying to do the math, and the math is not mathing.
SPEAKER_01:2020-ish.
SPEAKER_00:2021 was full-time.
SPEAKER_01:Okay, so almost five years. Um, and then we've been palating coaching since 2018. Um, and uh along that time, we've worked with many different people, and I would say an overarching common theme is people get stuck on like one weight or another weight.
SPEAKER_00:Um now and I would say this is with powerlifting or just like or life, general I was just gonna say that life people.
SPEAKER_01:Um they think you know, like just some quick examples, like people think like, oh, if I'm this weight, then like I'm gonna feel good about myself or I'm going to look good. Um, and I know you've talked on here before how you used to be like that way back in the day.
SPEAKER_00:Yep.
SPEAKER_01:Um and you know, that's for like general life, or like, or maybe And that was like before I started powerlifting.
SPEAKER_00:So like just to make sure that's because I mean I've definitely done it in powerlifting as well, but then also like before powerlifting.
SPEAKER_01:Yeah, it was That was just you.
SPEAKER_00:Yeah. Just oh, when I get to this basic number on a scale, I'll be happy.
SPEAKER_01:Uh fun fact, I wasn't. This weight I'm gonna be happy, or this number on the scale, I'm gonna be strong enough. Um, and while that can be important if you're needing to lose weight or you want to gain weight and you want to get bigger, uh, it's not the be-all end-all. And that's kind of what we want to talk about today. Um, and specifically, so that's like kind of general, and then specifically in the sport of powerlifting, it happens oftentimes because it is a weight class sport. So a lot of people, it's almost like their identity. They're like, uh, Nate Roboto, 100 kilo, 100 kilo lifter, 100 kg.
SPEAKER_00:I mean, people make Instagram handles with that as their Instagram name. Yeah. Which I always think is funny. The weight class there.
SPEAKER_01:Because like it's just a weight class, like it doesn't matter. Um, and it actually like legitimately doesn't matter at all because the two ways that you win in powerlifting are generally going to be putting up the biggest total, so lifting the most weight. I mean, that's generally how you win in powerlifting, period. Dot. Fun fact. And the other way, well, for for a s for a select few elites, uh, you can win by putting up a total at a specific body weight and getting the correct dots, or like bodyweight coach.
SPEAKER_00:I would say if you're like the best in the world or actually have like the potential at being the best in the world, which is no one probably listening to this podcast, no offense. But like, then okay, maybe your weight class does matter, like a little bit more, or like how much you weigh does matter a little bit more. But I'm talking about like the best of the best of the best of the whole entire world, not just like winning which there's nothing wrong with this. Yeah. Winning like local meets or winning your weight class at a local meet, or even like going to nationals and doing well at nationals. Like, that's still really good, but that's still like different, it's still different than like the elite of the elite of the elite.
SPEAKER_01:Yeah, and like for reference, just like to put a numerical thing on it, we're talking about like the 1% of the 1%. Yeah. Like it's like the you know, best in the world. I mean, other than that, you guys, having just an arbitrary number or a weight class number that you're like tying your identity, your strength to, your day-to-day life, your diet, nutrition to is kind of silly. Um, and instead, what we're gonna kind of dive into and unpack is like finding instead of just an arbitrary, just you know, random basically number that happens to be a weight class or whatever, or like if like Liz was saying, like if you're just cruising around life and you're like, once I get to X number, I'm gonna feel good. Um, we're gonna kind of explore other options and viewpoints of like not just that, but like, okay, like maybe I adjust my diet and I only lose five pounds, but I feel amazing. It's like, okay, well, maybe I could stay there, or vice versa, I adjust my diet, I gain five pounds, and wow, I feel my strength is through the roof. Uh so that's kind of what we're gonna be talking about today. And really, this is kind of for everybody, like we've been saying, because we do hear, I mean, I've heard so many times from people that do not power lift at all, uh, that are you know trying to get to a certain weight, up or down, because they think they'll look a certain way. Um, and it's really it is a metric to be used, but it's just that, it's just a tool, just like anything else. Um, and I think if you can strip away the emotions that get attached to body weight somehow and just use it as the tool that it is, akin to drinking water, sleeping, like it's just another tool. Um, then you're really gonna unlock your body's full potential.
SPEAKER_00:I think it's hard, especially for whatever reason, like for people that are like around our age, because like the culture that we grew up in was like I don't even know, like be smaller, like always be smaller. Like everyone, you had to be like a little skinny stick in order to be considered like pretty or for women, I guess. Um and I think that was just like the culture that we grew up in, and then I think for a while there was a little bit of a shift, but unfortunately, I think we're shifting back, which is how like everything works, like being skinny, being like you know, a little more accepting of bodies, and then now I feel like we're kind of back to the like being skinny is the only way to the new thing, yeah.
SPEAKER_01:And I mean, unfortunately, and we won't talk about this too much on this podcast, but unfortunately with the um popularization of like GLP1s and like the ease of like the perceived ease and like no consequences, perceived no consequences. Notice I use the word perceived there. Um but I think with that coming about and being popularized, I think that has kind of taken us back a little bit. Um and and at the same time, I will say, you know, like because there was a point, you know, I don't think, and this kind of just goes to the whole point of this podcast. I don't think either one is like wrong or right. It's just like you just need to find what works for you and what you can be healthy at. Because on the other, like, I don't think where we're at right now is really great, but like on the other aspect, when it was really like kind of beginning to be celebrated to be, you know, a little bit more like overweight and whatever, like that can be dangerous for some people.
SPEAKER_00:And like I think in the same fashion, I mean to be clear, we definitely have whatever you want to call it, an obesity epidemic, yeah, like for sure. That's what I'm saying. To where, like, no, that is also not healthy.
SPEAKER_01:And this is what I'm saying.
SPEAKER_00:But also being like a skinny little like wafer of like not healthy is also not healthy. Like both extremes are not healthy.
SPEAKER_01:Yes. And that was my point, is that I don't necessarily think either one. I'm not saying I guess my point was I'm not saying we need to go like back to what we were doing. I'm saying it'd be cool if like as a society. People focused on being healthy, exactly for them, like being healthy for them. Because that's the other thing, is for me, you know. I mean, uh generally there is this, and then we'll kind of jump into this, but like generally speaking, you know, if you are the heavier you are to a point, you know, depending on your frame, size, whatever, like the harder it is for like your heart organs. This is like a scientific fact. But like there is a balance point where each individual can find where you know they feel strong, they feel healthy, and they can live a long, healthy life. Well, and for some people, like it's gonna be a different body weight for everyone.
SPEAKER_00:And I was gonna say, some people are just going to be a little bit heavier, but like also that's just your body composition, it's what you're made up of. Like how you are. I know, like I've talked to people before. There was a lady I trained not too long ago, like talking about body weight, and I told her that I weigh like 150, and she just like could not wrap her head around the fact that I weigh 150. Yeah. Because in her mind, that was like raw or whatever, yeah. Like it was a lot more than what she thought I weighed. And so, and that's I I've talked to many people over the years that don't understand that I weigh 150 pounds, um, because that to them is like heavy. Like for some reason, a lot of women specifically, just because I train and talk with more women about body weight, so I can relate more to that, but they think women all need to be like 115, 120, 130, and like that's like a normal size for a woman, like a female. And I guess like, of course, there are some women that are that size. Like, that's I'm not saying that that's like a bad weight to be, but they think that's like what everyone needs to be. And then when they hear that I'm 150, they can't like comprehend how I weigh more than what they think a like normal woman should weigh.
SPEAKER_01:Yeah. And I think that kind of leads us into like the first point, which is like you you want to really try and avoid like using a set body weight as like a target. Um, you know, if you're trying to lose or gain weight, then obviously you need some sort of goal. So I'm not saying not to create a goal. However, it's simply a goal. Um, and it's nothing more than that. I think, you know, a lot of times people in general fitness, like lifestyle, um, not powerlifters, they get way too connected to like a specific weight. They get emotionally connected, like But I think it's like a like a random number. That's like a random, arbitrary, like means nothing number.
SPEAKER_00:Yes.
SPEAKER_01:And then they turn it into like this, like it's like this, uh they turn it into like this like Mount Everest or like this big trophy of like, yes, once I achieve this.
SPEAKER_00:But normally it's like, oh, this is what I weighed before I had kids, or this is what I weighed when I was in college, or this is what I weighed like when I was in the best shape of my life. Like, and all of those weights are cool, but like that's just a weight for like that period of time, and you are not that same person anymore. Yeah. Whether you've had kids or you've lived 30 years of your life, like you are just a different person. And I'm not saying that like there's anything wrong with that that number, um, but also like you might need to reconsider like some of the other things that have happened in your life to making that number not necessarily like an attainable goal.
SPEAKER_01:Yeah. And I mean, like, yeah, I I I think you know, what you're trying to get at is like like there's like people they create this number and it could be from the past, it could be a friend. That happens a lot as well. Oh, my friend is ex, yeah, they look amazing. I want to be this exact same weight. And you know, that's I mean, this is another just sidebar topic. The other thing is like uh genetics matter, so like that's something that's like not often talked about, especially in the sport apparel thing, because it's all about hard work and this and that. And uh, you know, at the end of the day, there are people on this earth that are genetically gifted to be strong, there are people on this earth that are genetically gifted to look good, like they just have good proportions in their face and their body. It just looks good to the human eye. Um, there are people that have good genetics for beards, good genetics for long hair, good genetics for whatever, like insert X. And that does make a difference. So when you start comparing yourself to others, I think you've already lost the battle right there. So I think that's like another key thing in the beginning is like, you know, you need to find a goal that doesn't really have to do with body weight, and maybe you're tracking your body weight so that you know, like, is it going up, is it going down? Maybe losing body weight is part of that goal. Um, but getting to a specific like finish line of a specific body weight, I think is a dangerous uh and maybe like counterproductive goal to well and I think usually when people say they want to lose weight for most people, like I understand some people have this like crazy number that for some reason they've picked, but I don't think usually deep like I don't think people like they care about the number, but they like I don't want to say they shouldn't.
SPEAKER_00:Like their goal isn't necessarily what that number is, even though they think that's what it is. They want to look a certain way or they want to have a specific body composition or less fat, more muscle. And usually not usually no one can predict what you're going to look like when you get to a certain body weight.
SPEAKER_01:Like also, you could be the same body weight one year and then the same body weight the next year and look totally different.
SPEAKER_00:Totally different. And I think that is one of the problems. I also think a lot of people need to be heavier than they think they need to be in order to look the way they want to look.
SPEAKER_01:Yes, yes.
SPEAKER_00:Um, just because muscle does weigh.
SPEAKER_01:Muscle's heavy. Muscle's expensive.
SPEAKER_00:Muscle weighs something.
SPEAKER_01:Yeah.
SPEAKER_00:So I think people get this like number in their head, and then like I've talked to people, and I was I was one of these people who you get to this certain weight, and you're still not like you don't understand why you don't look the way that like you think you're going to look. Yeah. And um so sometimes that means you need to typically it's you need to build some muscle, which typically means you probably need to be a little bit heavier. Yeah. Um yeah.
SPEAKER_01:Yeah, so I I think going off that, like I think the next step is it's like, so maybe I shouldn't, you know, we're telling you like maybe uh arbitrary like random weight, whether it's in the sport of powerlifting because of a weight class or whether it's in you know day-to-day life shouldn't be the you know exact goal. Well then what should be the goal? Um, and there's many different things, there's many different ways to do that. Um I think if you are a person that's interested in general fitness, I think number one, I think taking progress pictures is highly underrated. Um a lot of people, and I mean like take like look, I get not everybody is like understands lighting, whatever, but like also I think it's also like sometimes comical to me when people take these pictures and like they're just not they're just chilling, like they just look like they just got out of bed. Like when you take a project progress picture, do your best to look as best as you think you can look in the beginning, and then continue on, like trying to look your best.
SPEAKER_00:I mean, I I yes or no. Like, if you want to do that, but also like my thing with progress pictures is just do them the same every time. Yeah. Like if you want to roll out of bed in the morning and you don't really care, like, and you just are in your pajamas or in like shorts and a sports bra or a swimsuit or whatever, and you just rolled out of bed. I don't know why you're sleeping in a swimsuit, but you know, roll out of bed and put something on.
SPEAKER_01:I mean, like that's a you probably do that, yeah.
SPEAKER_00:Like my point is like take take your progress pictures in the same spot, wearing like the same thing around the same time of day. Yeah. So like the lighting looks the same.
SPEAKER_01:I guess I guess what I was getting at is sometimes I recommend people take progress pictures and then they take them and they're like, oh my gosh, I look like terrible or I look this.
SPEAKER_00:I mean, yeah, anytime I take progress pictures, that's what I think.
SPEAKER_01:Okay. So my point is But you just do it anyway. Yeah. So for the people that are maybe a little bit less disciplined than you, I'm saying try and like make it more of an enjoyable experience. Like, you know, like try and do your best to look your best and then continue that process. Like Liz is saying, definitely important to do, you know, don't one week, one week, like I put on a full face of makeup, here we go, progress picture, and then the next week I just roll out of bed. Like, obviously, that's not gonna look great. But I my point was progress pictures can be scary for a lot of people. Yeah, because they don't like how they look, whatever. So look, try and look your best for the pro they're just for you, anyways. So and I think that's like I don't know. I think progress pictures are extremely underrated in today's like day and age, especially for people that want to look a certain way. Like, think about what you're saying. You want to look a certain way, and then I'm like, hey, take a progress picture. You're like, oh no, that's not it. I'm like, that's literally it. That is what you want to do.
SPEAKER_00:Yeah, and I think like with that too, like if you don't want, and I think a lot of people, you know, they see progress pictures in, like I was saying, a sports bra and shorts or shorts if you're a guy, no shirt, um, a swimsuit, whatever. Now, of course, like you will see the most progress if that is the way that you take pictures, because it is going to allow you to see the most. Yeah, I don't want to say everything, but essentially as much as possible. Now, if you're just super not comfortable with that, like you don't have to take progress pictures like that. That's kind of what I'm getting at. You can wear, I mean, again, if you're wearing big baggy clothes, you're not really gonna see much because it's just gonna get maybe in your face, but that's about it. So, like, if you're not comfortable wearing, I don't want to say nothing, but essentially nothing, or like the bare minimum, put on like a pair of leggings and a tighter tank top, or a tighter t-shirt, even, or a pair of shorts and a tighter fitting shirt. Because it's, you know, again, it's not probably going to be the most flattering. That's what I tell people. Progress pictures aren't really pictures that you like plan on posting like on Instagram. Like, they're not gonna be like, oh my God, I look so good. Now, the transformation at the end, maybe it is something that you want to post because you're proud of the hard work that you've done. And so you can see that in the progress pictures. So maybe at that point, but like it's not like most people are posting like their monthly progress pictures online. Yeah. Um so I don't know. My point is the the pictures are just for you, they're not for anyone else. They're to track your progress. The second part of that is when you're taking progress pictures, because I do think this is important, um, you need to actually put them like get an app and put them side by side in the app. Um because like I work with people who I make them do this, and they're just like, well, yeah, that's just what I look like. I look the same. And then like I will like put them next to each other, and then it's like, oh, yeah, I actually do look different. Like you can see where the progress is happening. But even if even if you just swipe back and forth, like it might just kind of be like, Oh yeah, they look about the same. Because like, just to be real clear, the changes from month to month aren't going to be crazy, no matter what. I mean, I guess they could be, but for most people who are having a functional life outside of just losing body fat, um the changes aren't going to be like extreme. So you're going to need to look at them side by side, and then you can see the subtle changes that are happening. And then, yes, when you swipe from month one to month six, there might be like you could even just see that swiping, but it's still cooler to put them next to each other and just be like, Oh, no shit, I did that. Like, that's cool.
SPEAKER_01:Yeah. So I agree. I think uh so yeah, I think progress pictures taking them. I think that is a really good goal if you are trying to look a certain way. So that is a much better goal than choosing a arbitrary weight and being like, once I get to this weight, I'm gonna feel good. That's not gonna happen.
SPEAKER_00:So because that, like I said, I'm sure I haven't shared the story in a long time because I haven't. But like before I started powerlifting, or before I really was like working out, that was me. Like it was like after college, and I don't know, they were all arbitrary numbers, but I think I weighed, which is just so funny to me now, considering how much I weigh. But I think I weighed like 130, and I was like, oh my god, how did I gain this much weight? Like, this is not okay. I have to lose five pounds. I just have to be back at 125, and then we'll be good. And then I got to 125, and I was still like, oh no, like I still don't look good. Like, oh man, it must just we just need to get to like 120. Like, that's okay once we get to 120, and it kept going and it kept going. And then um, obviously the same thing wasn't happy at 120, so then my brain was like, Oh, okay, well, maybe just like five more pounds, like maybe 115. Got to 115. Still was like, oh man. And let me tell you, I thought I looked fat at that time, so we'll just go with that. But that's also a whole nother issue of life. But um, I think I got down, I think it was like 112 was like my lightest adult body weight. Yeah. And then something kind of clicked, and I was like, okay.
SPEAKER_01:And I started getting jacked.
SPEAKER_00:I was like, obviously, losing weight isn't going to work, so I needed to figure something else out.
SPEAKER_01:So um, and then so that's like an example for, you know, just I mean, there's some powerlifters that are like that, but like people that are just kind of like in the gym, like everyday clients, things like this. Um, and then an example for powerlifters is actually I will use myself as the example, and it's also going in the other direction. So for the longest time, I was like, well, one, I wanted to bench 315, and I like I was like, I just need to gain weight until I do this. And then I just had this arbitrary number in my brain of like 220, which came from a weight class, because I'm like, I just need to be 220. Once I'm 220, I'm gonna be so strong, it's gonna be crazy. And I got to 220, and I wasn't as strong as I wanted to be, and I'm like, I gotta just keep going. And I got to 240, I got to like 240 pounds, and I did that in like two years, like a little bit less than two years. Well, from like 185 to 240. That's a crazy weight swing.
SPEAKER_00:I think it was a little more than two years.
SPEAKER_01:I don't think so. I have to double check the dates, but I was for sure in the beginning of when I weighed at that weightlifting meeting, that was 185 in 2019, like March. And I think it was 2021 is when I was like 240, like the fall of or the fall winter. No, it was for sure, because I was like checking the other day uh video. So yeah, and like so, anyways, crazy weight swing um in a couple years. And fun fact, I was not my strongest. Uh I did bench for 100 pounds for the first time, which was a big goal. Uh, but everything else, and I mean everything else, suffered. I started getting injuries popping up in my body here and there. Uh, my squat and my deadlift weren't doing the best at the time. Um, I went on to really injure myself the following year. And overall, I just wasn't really taking care of my body uh as I needed to be doing. I wasn't sleeping super good. I was having way too much caffeine.
SPEAKER_00:Um basically you weren't healthy.
SPEAKER_01:Yeah, my nutrition was subpar at best. Like I didn't I I meal prepped at the time, but I ate so much extra stuff to gain that weight that I was not healthy.
SPEAKER_00:Yep.
SPEAKER_01:Um, and I think this was the time when I checked my blood pressure and it was high, and we ended up like checking that more frequently. Um, anyways, point is all that came from this just random. I'm like, I'm gonna get to this weight, and then I'm gonna be big and strong. Fun fact, here we are today. So, like, fast forward, it's 2025 now. I am literally the strongest I've ever been in my life, and I weigh I did just start gaining weight, but that's I'll we'll talk about that later. But like I weigh 215 to 220, no more than 220 right now, and I am literally stronger by far in every lift than I was in that time when I was heavier. And you know, I think a lot of people get too stuck on like a specific weight, and I was like for a while, and then I realized like it was at the end of this year that I was 240. I'm like, I just feel I don't feel good, like I didn't feel good, and you know, I'm not super short, so like 240, I my frame can definitely handle 240, but I just like my body, and this goes back to the genetics thing, like I just didn't feel good, I didn't feel like athletic, I didn't feel I just felt like a slug. So I lost 20 pounds in like a couple months, and then I have stayed at that weight-ish, plus or minus five pounds for like three plus years, almost four years now. And like it's funny because in the beginning, I just like lost the weight, and I looked whatever, probably just a little bit smaller, but similar. And then like over the years, I get more and more people. They're like, Oh, you're getting bigger, or oh, you're getting this as I get leaner, and it's like, nope, I'm just staying the same. But I had the patience to stay the same weight and just put in the work, and over time I've been able to build lean muscle, and over time, being years, just to clarify that again, years of time, I've been able to build lean muscle, and now I'm starting to just now I'm starting to like reap the benefits of that. Um, quote unquote, like your overnight, like, oh, all of a sudden you're hitting this.
SPEAKER_00:Yeah, well, and I think we live in like a society that's just so like instant gratification, and they like people just in general need like a result instantaneously versus like just allowing themselves time to build and grow and not even necessarily gain weight, but yeah, but and also like your weight fluctuated, like you said. I would say between like 215 to maybe like 225 over the past like few years. Yeah.
SPEAKER_01:So like five pounds either way, yeah.
SPEAKER_00:Yeah, five pounds. So like, but I also think that some people get kind of like stuck almost when the scale does fluctuate. Because like I'm sure obviously I know you didn't weigh yourself as consistently all the time, but like I'm sure there were probably months where like you did sit a little bit higher, and then months where you sat a little bit lower, and then months where you kind of sat in the middle. Um just as far as like life fluctuation goes. And I feel like that's a very normal thing, but I think some people would tend to freak out one way or the other, like if the scale gets like a little bit lighter and they're like stuck on this whatever number for powerlifting or for life, whatever, and they get stuck on this number and the scale's like sitting a little bit lower, they're like, Oh my gosh, I have to do this, this, this, I have to change this, I have to do this. And then like they don't just allow their body to kind of like do what it needs to do, or the opposite, if you're get sitting closer to like the higher end of where you're thinking that you want to be, and then you sit there for like a few weeks, a month or two, and then you're like, oh my god, like I have to change, I have to start doing this, I have to start doing that, I have to lose this weight again. But like really, like your body just needs that time to like build what it's trying to do, especially in the sport of powerlifting when you're trying to be stronger and you're trying to lift weights. Like it's not like the scale indefinitely went up, it kind of like leveled out and stayed within a few pounds, or same thing when it would go down, it would kind of like go down a little bit and then kind of stay around in there. And I think people just kind of need to understand the long-term game. I think, again, especially for powerlifting. Um the same thing could be said for general fitness, depending on like what exactly your goals are. I mean, if your goal is extreme fat loss or weight loss, then that might you might need to look at things a little differently. But if your goal is just to be more fit, to be more healthy, to at one of the goals to look more toned, yeah, to you know, look a certain way, like it's going to take more time than you think it's going to take. And you have to be okay with like the fluctuations of like up and down. Um and just kind of going with the flow and not like freaking out and changing everything.
SPEAKER_01:This is kind of a hot take. Uh it just like came in my mind. It's maybe not the exact correct wording, but just saying like it's gonna take more time and then it's gonna take less effort than you think. Let me explain. Like, I think like so many people are like they're doing this, this, this, this, this, this this this to like try and like lose weight or get stronger or whatever. And really, you probably just need to be doing like one or two things or a few things every day for years or for months to see the Result you're looking for. So that's what I mean by it.
SPEAKER_00:Consistency over intensity.
SPEAKER_01:Exactly. Like I'm not saying like you're not gonna do anything. Like I'm not saying, oh yeah, just like be lazy. That's not what I'm saying. I'm just saying it does take a like time is a much more important variable in the duration that you can do something than like the amount of quick right now effort that you're doing on like one day.
SPEAKER_00:That's the same thing that goes like nutrition is the same thing with powerlifting training or just like working out training too. Like just because you go to the gym for one month and you go every single day for three hours a day and you absolutely destroy yourself every day for like hours on end, like you will see less progress than someone who goes to the gym four days a week for like six months. Like that person will see leaps and bounds.
SPEAKER_01:Like if you start progress.
SPEAKER_00:If you start on January and you're whatever, January resolutioner, and you hit the gym every day, hours, go, go, go, as hard as you can for the whole month of January, and then you do nothing going to the gym until whatever, like, and then we like check in with you in June, you are gonna be way farther behind than the person who went to the gym four days a week, every week, for like an hour all six months.
SPEAKER_01:Yep. Like way far behind.
SPEAKER_00:So my point is the consistency over intensity is going to win every single time.
SPEAKER_01:Every single time. And that person is gonna be the person that like you and your friends are like, Oh my gosh, like they just got jacked like overnight. That's crazy. Like, what did you do? It's like, yo, I've been doing this since January, though. So, you know, I think that's like a really important part.