Craig Ramsay: “Anatomy of Muscle Building” | Talks at Google

Craig Ramsay: “Anatomy of Muscle Building” | Talks at Google


>>Presenter: Hi everyone. My name’s Mike Hebrew,
I’m on the local author’s team. We’re always looking for volunteers so if you are interested
or have ideas we’re always looking for new ideas. Also we have a new talk on Monday.
Nick Mason of Pink Floyd will be here, so that should be very cool. I met Craig about
a year ago? Two years ago?>>Craig Ramsay: Get it right.
[Laughter]>>Presenter: And I started>>Craig Ramsay: A year and a half>>Presenter: I started working out with him.
It’s definitely changed my life. I feel better about everything in general and, so, even
if you don’t learn anything he’s very entertaining so
[Laughter]>>Presenter: So everyone welcome Craig Ramsay.
[Applause]>>Craig Ramsay: Thank you, Mike. Well hopefully
you will learn a lot which I will make you but thank you, Mike. And yeah, Mike and his
wife Christy have been clients of mine for about a year and a half and I’ve been so impressed
with Mike’s transformation over the past year and a half. Not just his physique but what
he’s capable of doing with his athleticism, it’s really impressive. And he’s such a good
example of when you have those physique goals in mind and you reach them, your whole life
changes. It’s not just about your body it’s about your body, your mind, your spirit, your
work, your family, your relationships, your future, your present, everything. And, also,
I have today my assistant, Kevin, who is also a client of mine and his success story is
incredible and is very impressive to me and other clients. He’s been a great motivator
and a great example and walking billboard of what the message can provide. Here, give
us a walking billboard back and forth runway walk, Kevin. Here we go.
[Laughter]>>Craig Ramsay: There we go. Kevin, how much
have you lost?>>Kevin: Um, as of this morning I’ve lost
78 pounds.>>audience members: Wow!>>Craig Ramsay: 78 pounds in a short, how
long has it been?>>Kevin: 10 months.>>Craig Ramsay: 10 months but you have to
understand; when Kevin first saw me he couldn’t do a push up and couldn’t even walk on an
incline on a treadmill. And when someone comes to me, unathletic, unlike this one that just
walked in that seems to be jacked and go to Venus Gold’s everyday which is great,
[Laughter]>>Craig Ramsay: Welcome. Then if someone is
unathletic when they come to see me, a lot of times there’s no hope in hell in their
eyes or in their mind. And my message is it doesn’t matter how old you are, it doesn’t
matter what obstacles you’re up against, doesn’t matter if you’re in a wheelchair, once we
tackle the mind, we tackle the body. And what Kevin’s been able to do is incredible. And
this is the message and the message is in this book, “The Anatomy of Muscle Building.”
Which all of you have and I have a more impressive one cause it’s the hard cover.
[Hitting book] [Laughter]
>>Craig Ramsay: Um, yeah, and actually great introduction is this short video that we have
which explains not only the book but me as the author and what I put into it. Here we
go. [Music plays]>>Craig Ramsay in video: My training history
started in Canada. I was a hockey player turned contortionist, turned ballet dancer, turned
Broadway performer. [Music plays]
>>Craig Ramsay: Nice shorts, right? [Laughter]>>Craig Ramsay in video: Ten years ago my
mother was diagnosed with Fibromyalgia. I was able to learn about my mom’s condition
and change her life and pretty much save her. Nice Vicky, this is really good! What brought
me to training and changing people’s lives stems from that.
[Music plays]>>male #1 on video: You’re here because?>>female #1 on video: I’m here with Craig
Ramsay and we’re gonna do a workout for this area right here.>>Craig Ramsay on video: You’re pretty good.>>female #1: Don’t need a workout?>>Craig Ramsay: You don’t need a workout.
[Music plays]>>male #2 on video: This really is a fantastic
exercise to engage all core and abdominal muscles, you can see with Craig here.>>female #2 on video: If someone wanted to
lose weight versus build muscle is there a different way you would approach the strength
training program?>>Craig Ramsay on video: There’s no difference.>>female #2 on video: Really?>>Craig Ramsay on video: There truly is no
difference. If you want to drop unhealthy weight you have to incorporate a resistance
training program. [Music plays]>>male #3 on video: Craig’s book which we
have here is Anatomy Muscle Building and it is available now.>>Craig Ramsay on video: It’s also available
on my website. [Music plays]>>Craig Ramsay: Kevin Rhodes.
[Music plays]>>Craig Ramsay on video: My training is like
a slap in the face followed with a loving hug.
[Laughter]>>Jackie Warner on video: All of you are going
to find your inner athlete today.>>Craig Ramsay on video: Hop! Hop! Hop! Hop!
Go! [Girl panting]>>Jackie Warner on video: Sprint it back you
guys!>>Craig Ramsay on video: Come on hot girl!
This way then you’re gonna sprint it out. [Music plays]>>Craig Ramsay on video: Keep that strong
run, Mandy; you’ve got to power this. On!>>female #3 on video: I met Craig Ramsay on
a reality fitness show and he changed my life. [Music plays]>>female #3 on video: Craig has this amazing
ability to make you wanna work hard and make you believe in yourself.
[Music plays]>>male #3 on video: My name is Joe. I live
in L.A. and I’m 35. I earn my living as an event producer. I have worked with everyone
from Diane Von Furstenberg to Doctor Dre. [Music plays]>>Craig Ramsay on video: Eat for fuel not
for fun. Follow the love I have for you until you find it for yourself. You got this!>>female #4 on video: Craig, I swear I’m gonna
puke! If I vomit I’m gonna vomit on you!>>Craig Ramsay on video: That’s what soap
and water’s for. Hate me now, love me later. [Music plays]>>Craig Ramsay: Okay, so now you know me.
[Applause]>>Craig Ramsay: Probably too much. So I really
wanna concentrate, obviously, cause it’s a book club but on the book, “The Anatomy of
Muscle Building” and why I wrote this specific book and why I chose this as my first book.
Let me let you in on a little secret that fitness books are written by fitness professionals
for other fitness professionals. I’ve read the majority of them out there and they annoy
me. And the reason why they annoy me is because they preach and all they do is tell you, “Okay
this is the program you need to do.” But most people don’t know what that program is or
even how to start. And the gym and fitness is a very vulnerable experience. And the majority
of people, there’s one that knows the gym too, hey!
[Laughter]>>Craig Ramsay: So it’s my job to analyze
a body and I’m like, “Okay he spent this many years in the gym. This is what he does. This
is his program. He’s underdeveloped here.” And all that, so if you see my eye wandering
don’t worry I’m not really judging [Laughter]
>>Craig Ramsay: It’s more out of love and care for you. So, I was saying the gym is
a very vulnerable place to be and, for all of us, even people that know what they’re
doing. You still have to grow and you have to change and you need to move past plateaus.
And you need to be vulnerable enough to ask for help with that. So anytime anyone reaches
out to me from the show, or just from the reputation I have, I just always feel so blessed
and I tell them what a great place that is to start from. And I wrote this book so I’m
forcing them to reach out by reaching out to them. I’m from Canada, from a small town
in Canada and I, unfortunately, have not been able to spend as much time and love and attention
to my family and friends over the last ten years because I’ve been in New York and L.A.
So this book is able to reach the masses and take the message of technique. Technique is
so important when you go into the gym and you have to know everything for your body
and that machine. You have to be one with that machine. So if you’re doing some lame
program in another fitness book, not to demean other fitness books by any means
[Laughter]>>Craig Ramsay: but if you’re doing a lame
and program and it says, “Oh lat pull down” okay women are saying, “What the hell is a
lat pull down? What’s the seat adjustment? How much weight should I be using?” All of
that, this outlines that for you and it really sets a program in motion. Um, let me see my
notes. I have Doctor’s handwriting by the way. It’s horrible. I’m sure all of you do
too, right? You don’t have to write, you type. [Laughter]
>>Craig Ramsay: I’m behind the ages. Um, so I wanted to discuss because Google is such
an impressive company to me and I admire all of you very, very much and I admire Mike and
I know the long hours, the hard hours that he puts in to work and I wanna compare the
workouts in this book to what your work schedule is like. You know how there’s those days when
you have like a moderate work day where you can’t really give it all, all day but you’re
still giving it and you’re getting work done and it’s taking 8 to 10 hours? So that’s your
moderate day, the same thing goes with a moderate workout day. And let’s talk about cardio,
a moderate cardio workout would be just slightly elevating the heart rate for a long period
of time, so like 40 minutes to an hour. That’s a way of burning fat off the body and it’s
a body builder’s way of working out without hurting his tendons and his ligaments because
his body is so expanded, so that’s your moderate workout, cardio wise, that’s gonna burn fat.
Now, when you have a deadline and you have to work your ass off at work, the same thing
applies to the gym. That’s called interval training. So it’s when you give and then you
have to hold back and catch your breath and then you’re like, “Oh my gosh!” You get your
mind together and then you give again. That go and pull back, pull, go and pull back is
the goal at the gym for that and in the book is you raise your heart rate as quickly and
aggressively as possible and then you lower it down as quickly as possible. So you wanna
work against that adrenaline rush that you’re gonna feel and that’s called interval cardio
which for most of you, I’m really impressed, jeeze, Google’s doing something right cause
ya’ll are in shape. It’s great. But interval cardio’s gonna work for you then. That’s what
you wanna focus on. Putting it in terms of the book, the body building aspect of this
book is interval training. So it’s lifting heavy for, you know, 30 seconds, you’re doing
30 second hard lifting and that’s gonna raise your heart rate up more than most cardio will
and then you take your break. Taking that break lowers the heart rate and then you go
back into it. All of that is outlined in the book. Now women, we’ve already talked a bit
about this like 10 minutes before hand when I should’ve saved it for the presentation
[Laughter]>>Craig Ramsay: So I’m sorry to bore you all
with it but women are very timid in starting a resistance training program and unless you
have an auto immune disorder like PCOS or you have, you know that you have higher testosterone
levels or if you’re taking testosterone then you don’t have to worry about that, unfortunately,
because, Christy and Mike can vouch for this, women have to restrict and men have to indulge.
So I’m letting you in on the secret. Our goals are different. And unfortunately when I have
a couple that comes to me and I’m like, “Okay, great.” So your goal for the man is to be
able to eat the buffet and enjoy it and utilize it on your body. And the woman, you’re gonna
have to restrict cause you don’t wanna be bulky, you don’t want to have all that kind
of calorie intake so we’re gonna deplete your calorie per meal and you’re gonna have to
sit there and watch your husband just enjoy and indulge in all of this amazing pizza.
[Laughter]>>Craig Ramsay: So it’s always tough to do
that and it’s a tough balance. But the goals are there and they’re different, we have to
understand that. Also, Mike took me on a little tour and I have to say I’m so impressed with
what Google has offered you as far as snacks and as far as meals go, wow, it’s so impressive,
the choices that you have, the options, so obviously all of you are already utilizing
that and the gym you have, they know what they’re doing you all look fantastic. Some
tips that are mentioned in the book that I would like to talk to you about is if you’re
incorporating fitness into your work day then how do you do it without looking like a total
jackass and a sweaty mess? And there’s tricks to this. So, after your workout, wear a black
shirt after it cause you will sweat for a couple hours after your gym workout. You guys
are able to work out during the day, right? How does that work? Are you, do you have certain
breaks during the day or you can just go in when please?>>Male #1: We wait til our bosses are gone.
[Laughter]>>Craig Ramsay: Oh, okay, nice.>>Male #2: It’s pretty flexible as long as
we go to the meetings we have to go to>>Craig Ramsay: Okay, where do I apply to
work at Google? [Laughter]
>>Craig Ramsay: This is great. Well, that is so supportive and I’m so impressed with
that cause breaking up your day with workouts, even if it means like doing two workouts like,
“Okay I’m gonna separate my cardio” you have cardio machines here too, “Cardio and then
later in the day I’m gonna do my weights.” So impressive that you guys are able to work
on your physiques while you’re able to work and I know you guys have trainers that are
top notch and your equipment is fantastic and it’s a little different than what you’ll
see in the book here but the technique is correct. And if you’re debating if they are
right or if I’m right, I’m right. Just so you know.
[Laughter]>>Craig Ramsay: I’ll play the video again,
okay? [Laughter]
>>Craig Ramsay: But the reason why I say that is because my background with having been
a contortionist and now being a medically trained fitness professional for twelve years
is the body has to be in correct alignment when you execute all of these workouts. And
that’s what the book has. That’s what the book repeatedly and annoyingly will go over
you know, feet shoulder width apart, bent knees always, tuck the pelvis, this is protecting
your hip flexors and then the chest is always elevated. The shoulders are sort of pushed
down and back which is gonna now protect your rotator cuffs, guys that’s the number one
injury in the gym for us and elbows in as much as possible, good punching wrists. Now,
taking it a step further, past the anatomy of muscle building which it does mention,
is then going into a body building program which has a fall script. All this stuff will
be explained once you read the book in further detail, but fall script utilizes the forearms
and the arms as well as the primary muscle of the chest when you’re doing, say, pushups
or barbell press. You have to know where you fit into that program and you have to be honest
with yourself. That’s why the book outlines that and it says, “Okay, if you can do even
one day a week this is what you do, a full body workout.” If you have two days a week
we wanna separate that into upper body and lower body. Now, I’m guessing, because all
of you are in fairly good shape, you guys do utilize the gym? Put up your hand if you
utilize this gym. Yeah? If you don’t do you guys have gym options? Do you work out at
the gym?>>Male #3: No.>>Craig Ramsay: No? Well, A you’re doing really
good you must have some sort of sports background and you eat properly, obviously, but what’s
in the anatomy of muscle building, the pushups, the triceps exercises, all of that can be
done from home. And if you Google Made Man, is that right Kevin? Made Man dot com? I do
an amazing jug workout. [Laughter]
>>Craig Ramsay: I handle some really heavy jugs and I take you through a routine that
can be done from home. So there just is no excuses cause even if you’re in shape and
you feel in shape the benefits of putting lean muscle mass on you are incredible. They
help with every aspect of your life. I preach it until no one wants to hear me anymore.
Women in the gym, and I mention this in the book, and other trainers may tell you differently
but they’re wrong, women have to look their best in the gym in order to have a great workout,
in order to feel their best. Please, even guys, don’t have that mindset of, “Oh, I’m
gonna wake up and look like hell and go into the gym.” Doesn’t work, doesn’t work like
that cause you don’t feel your best, you don’t look your best and you’re gonna be aware of
that. If, dress up, I’m not saying you’re gonna be in full beat with eyelashes out to
here and you’re gonna be doing “Chicago” the musical but you definitely have to wear something
that’s appropriate that makes you feel good, even guys, it does aid in your workouts. First
off, does anyone have any questions so far? Don’t be shy. Yep?>>female #1: Could you actually talk a little
bit more about the nutrition differences that you just got into between men and women? I
know some of it can be a little more specific when we started working together>>Craig Ramsay: Yeah.>>female #1:there’s carbs after a certain
time and things like that and the way men, sort of, need to eat after a workout.>>Craig Ramsay: And before, yeah, let’s start
with breakfast first. Is these snack bars open right in the morning for you guys?>>audience member: We have a full kitchen.>>Craig Ramsay: Excuse me
[Laughter]>>Craig Ramsay: this is amazing. Can I just
get a Google pass at least? [Laughter]
>>Craig Ramsay: Venice Gold’s, I’ll just come a little bit early and have a buffet
[Laughter]>>Craig Ramsay: It’s great. I have the oatmeal
options you have and fruit, you have fresh fruit, correct? So that’s an incredible start
to your morning. If there’s protein options, didn’t I see hardboiled eggs?>>audience member: Yeah we usually have hard
boiled eggs.>>Craig Ramsay: Perfect. So starting your
breakfast off, when you wake up in the morning you should have it within a half hour of waking
up. If you don’t and you don’t eat you’re slowing down your metabolism. Also, if you’re
taking a sip of coffee prior to putting food in your system you’re slowing down your metabolism.
That ring around here is near impossible to get rid of unless you have those fitness model
tips. And how many of you drink coffee in the morning on an empty stomach? Yeah? That’s
slowing down your metabolism like crazy and it packs on fat around the mid section. The
same with going without eating for 3 hours and I’m not saying you should indulge every
3 hours. As we talked about with men and women, especially women, you have to break up your
meals as if they’re snacks. And I don’t like to get in the habit of calorie counting because
women can be obsessed with that. What you should know is the good foods and the bad
foods and the ugly and the ugly is sugar. Sugar is just not a necessity and if you think
fake sugars like Splenda and all of that are gonna be fine, they’re not because they’re
gonna drive you insane mentally because it’s gonna perpetuate more sugar cravings. So you
just need to cut out that crap. Unfortunately there’s just no way around it. You can have
it every 10 days or so, a cheat meal is fantastic and once you’re at the fitness level of most
of you, actually to be honest, then you can have a cheat day and then we just go crazy
on it and we love it, right? But the trick is to get back on track after you have that
horribly indulgent day. That’s where your body gets back into a shock mode where it’s
like, “Oh, alright, then we don’t need to store into this fat.” We deplete it and we’re
back on track. And you do that every 10 days, it’s a health thing. It has nothing to do
with just the mind, it’s a mind and body thing that’s necessary to do. So women, the breakfast,
ideally you have it right here. Your oatmeal, your eggs, your fresh fruit and peanut butter,
peanut butter is gonna be your best friend, women especially. When we incorporate a good
fat like peanut butter and avocados with really good carb it slows down the digestion of carb.
So, say I had peanut butter with oatmeal, normally that would take 40 minutes to shock
my system and it would be depleted, right? And then we could get hungry sooner and we’ll
have ups and downs. You’ll find a chemical change in your body. If you have peanut butter
with that it slows down the digestion of that carb. So now you’re being fed, slowly, food
over a two hour period instead of 40 minutes. So that’s why they say eat good fats to lose
weight. It’s good fats with carbs. One online training client, cause I offer online training
through fit orbit, and all of that is outlined with, they utilize the book by the way, the
workouts in the book, but the food program one client reached out to me and she said
I’ve actually gained some weight and all I’m having is, and she showed me a picture of
a chicken and avocado at night and I said, “Oh, honey, you’re taking initiative too much.”
Follow exactly what it is because you’re taking in more than 44 grams of protein in one sitting
and anytime we do that we store it as fat. So if you think, “Oh, I’m gonna have that
Atkins and I’m gonna go crazy on protein, well if you, your body can only digest so
much at once. That’s why we break it up into meals every two to three hours of small portions.
If you indulge like that it’s stored as fat and then she’s having avocado but there’s
no carb to slowly digest it so she’s shocking herself with fat too. So the poor girl’s trying
to do well but she’s taking too much initiative. What else?>>female #1: And the timing of that, like
at night maybe but throughout the day starting with breakfast.>>Craig Ramsay: Yeah, well carb depleting
because a lot of people will be like, “Oh I wanna lose weight and I gotta cut carbs
out of my diet.” No, carbs is energy, protein is repair. So remember that, where do you
need most of your energy? In the morning and afternoon, I’d be surprised if you’re running
marathons at night but if you are then your training’s gonna be slightly different where
you’re gonna need those carbs for energy, and any marathon runner knows this, is you’re
gonna have those carbs later in the evening. Otherwise, what you wanna do is restrict them.
Same thing with losing weight or gaining muscle, you still don’t need to have that excessive
carbs after like 3 pm. So you wanna start cutting them out. Snack, women definitely,
and men, you want nuts, you want, you want to have a carb like a multi grain cracker
with humus, perfect, great. Vegetables, do you guys have those options here?>>Male #3: Yeah.>>Craig Ramsay: Yeah. What other options,
what do you guys like to eat in the snacks here?>>Female #2: [inaudible]
[Laughter]>>Craig Ramsay: Okay, cut the bananas, no
more bananas. [Laughter]
>>Craig Ramsay: Bananas are way too high in sugar and unless you’re eating it before you
workout, great, you’re gonna utilize that, that sugar for energy, otherwise stick with
berries, blueberries, stuff like that. My big guy in the back, how often are you hitting
the snack bar?>>Male #4: I sit by the junk food thing
[Laughter]>>Male #4: it’s often but it’s not>>Craig Ramsay: So the junk food is like what?
Sugar stuff?>>Male #4: Yeah, it’s like candy bars>>Male #5: there’s only one>>Male #4: Oreos>>Craig Ramsay: Okay and when do you work
out during the day?>>Male #4: Usually in the morning.>>Craig Ramsay: Usually in the morning? So
if someone works out, and you lift heavy?>>Male #4: Sometimes.>>Craig Ramsay: Yeah? If someone is working
out to intensity and they aren’t having as much food, this should not go on video by
the way [Laughter]
>>Craig Ramsay: Cause I’m telling you how to live an indulgent life
[Laughter]>>Craig Ramsay: But you can have more sugar
intake. So the less food you have the more sugar you’re able to have. I don’t wanna promote
that and unless you have a really healthy existence with incredible workouts then you
can go down that route. That’s why when you go over to Venice Gold’s you’ll see cookies
and you’ll see brownies being sold and you’re like, “What the hell is this? This is a health
gym.” Well it’s because they need that sugar for energy because if they went starving for
3 hours, we don’t wanna have a brown rice and chicken meal cause it’s gonna be too slow
to digest, we want that fast acting sugar to give us a sugar rush to be able to hit
our workout really hard. Let me look at the book, I wanna get back to the book and discuss
these options in here. I have no skin! Ah! [Laughter]
>>Craig Ramsay: The stretching. We’re gonna talk about stretching quickly. It’s fine if
you have cramp and you’re like, “Oh I need to stretch” or before you do that exercise
you can lightly engage in a stretch. Do not over do it. Your body is like an elastic band,
if you overstretch that you’re not gonna be able to get a proper contraction in your workouts.
And what this book promotes is a proper stretch and a proper contraction which you always
have to have with every single rep, every single set. If you don’t, then you’re not
changing the shape of your body. So make sure you stretch. If you’re stretching aggressively
it’s after your workout. Now women, the exception is if you wear high heels, but there’s no
dress code of high heels here right? No, we’re pretty laid back?
[Laughter]>>Craig Ramsay: Well, if you do wear high
heels often you wanna stretch out those calves before you begin any kind of cardio program,
okay? Warm ups, always warm up the body, what you wanna do is send blood flow to the body,
that’s gonna help you prevent injury, that’s why we warm up for anywhere from five minutes
to 20 minutes prior to any kind of weight resistance but you always wanna combine both
of them. Yes?>>Male #6: So you have a note here that the
best form of cardio is running the stairs>>Craig Ramsay: Yes.>>Male #6: If you could compare those to elliptical>>Craig Ramsay: Oh gosh, I’m gonna get in
trouble again. [Laughter]
>>Craig Ramsay: Christy might know what I’m talking about. I have to say my opinion with
this and it’s the correct one, remember we talked about that?
[Laughter]>>Craig Ramsay: But the elliptical machine
is absolutely useless unless you have a knee or an ankle or a lower back injury. The reason
is I go into a gym and I look at these people that will, and I’m not judging them, please
don’t think that it’s a judgment, but if you gravitate towards the elliptical machine it
means one of two things, either you’re injured and you know what you’re doing or you don’t
know what you’re doing, you’re insecure and you jump on the elliptical machine for 40
minutes and call it a day because it’s the easiest machine to get started and it’s the
easiest machine to do. So you’re choosing the easiest machine in a gym which is gonna
give you the least results, but guess what? You’re there and you’re putting the time in
anyways you may as well go crazy on it and go for what’s going to challenge you the most
cause that’s gonna change your body the most. An elliptical machine takes the weight off
of the legs and the whole idea and point of cardio, proper cardio program, is utilizing
the weight you have. Like for instance Kevin, his weight loss journey, lugging around extra
weight when you need to get rid of it, that’s hard to do. It’s equivalent to me giving one
of you skinny fit people a 45 pound plate and hold onto it and do the same cardio. You’re
gonna be exhausted. That’s what an obese person feels like. But you put them on a stairs and
their going, lugging it around it’s gonna be a much harder workout with incredible,
quicker results if you attack the stairs. Stairs, treadmill incline, if you feel like
you’re having a lazy day go on the steepest incline possible and try not to hold on, only
10 seconds of every minute hold on, otherwise just dig your heels down and climb that mountain.
It’s gonna do you a world of good. Do not take the easy route. Always challenge yourself.
Does that answer it?>>Male #6: Yep.>>Craig Ramsay: Yeah?>>Male #7: Related to that you were talking
about interval training with weights. What would you recommend for interval training
with, say, running? Pumping up the feet?>>Craig Ramsay: For the cardio? Yeah, what
you wanna find is the amount of time that it takes to really elevate your heart rate.
So I’m guessing for you it’d be like a 30 second sprint. So say you’re just on a treadmill,
do you run? Are you okay with running? Knees good, all that? Okay, well let’s use first
treadmill as an example. So treadmill and this is in the book as well it’ll talk about
it, you know the treadmill with handles on the side? So we start with a two minute just
easy walk and then we bump it up to a fast speed that’s gonna really elevate your heart
rate. So I’m guessing like 6. 5, 7.0 for you, so you’re running for 30 seconds, you find
the sides and you hop off carefully. And that hop off is forcing you to catch your breath
which is lowering your heart rate. So you calm yourself down. Don’t get wrapped up in
the analyze, women analyze everything in life too. I’m a huge feminist so don’t worry I’m
not attacking any of you but what you do is you analyze the situation, you go in your
body and you make yourself miserable. And what you need to do is separate that, think
about other things, trust the technique you have because you’re studying my book and then,
then you can get through that program without over analyzing. Over analyzing will exhaust
you. And then you grab onto the sides and you hop back on for 30 seconds and then you
do it again. You repeat. That’s a perfect way of interval training. If 7.0 isn’t giving
your heart enough of a challenge, the heart rate, then you have to bump it up, bump it
up, bump it up, bump it up all the way to 12 speed.>>Male #7: Do you recommend waiting a length
of time for the heart rate to go down or does it lower right away?>>Craig Ramsay: I’m guessing for you that
it would take 30 seconds after hopping off to catch your breath. If it takes longer then
I think those intervals are too aggressive, then you need to lower the speed. So raise
it up and lower it down and monitor it and you can control your heart rate to lower.
If you relax the jaw slightly when you’re working out, and it talks about this in every
single exercise of the book, always have that space in the jaw which is gonna allow you
to relax the back of the neck, which is gonna allow you to breath properly. The majority
of people in the gym don’t know how to breath, believe or not, and we don’t wanna seem vulnerable
and out of breath so we hide it, right? If you’re forced to breath properly and your
diaphragm to work, if you relax that jaw it’s gonna actually lower your heart rate quicker.
So it’s a trick of the trade. 150 dollars please, that’s my consultation.
[Laughter]>>Craig Ramsay: fee. Any other questions?
I like questions. Also, if you relax the jaw and the diaphragms working properly it’s gonna
take the tension out of the neck. You know how women, you’re always saying, “Oh, I don’t
wanna build big traps, my neck muscles.” All that? It’ll be out of the equation if you
do that and then it will relax the shoulders which will protect the rotator cli, uh, rotator>>audience member: Cuff.>>Craig Ramsay: Cuff, thank you and it will
also allow your diaphragm to work so you’ll be able to sing some great notes
[Laughter]>>Craig Ramsay: like that while you’re working
out. [Laughter]
>>Craig Ramsay: Any other questions?>>Presenter: Now everyone’s shy.>>Craig Ramsay: Yeah, don’t be shy.>>Presenter: Oh, here we go.>>female #3: So, um, about routine.>>Craig Ramsay: Yeah.>>female #3: How often should you change your
routine cause there’s always these talks about muscle confusion.>>Craig Ramsay: Of course, yeah, when you
become familiar with it which usually takes 6 to 8 weeks when it becomes boring. Usually
women get bored with programs sooner than guys cause women are more capable of processing
those things and perfecting them quicker. No offense guys.
[Laughter]>>Craig Ramsay: Just saying it like it is,
I’m one of ya, sorta. [Laughter]
>>Craig Ramsay: So with you you’re gonna need to change every 6 to 8 weeks. And what you
always wanna do is make sure you’re still combining a cardio and a resistance program.
If it’s only cardio you will get in a routine as a woman to only burn calories from that
day and not change the shape of your body. If you’re a woman that thinks, “Oh I’m just
gonna do cardio” you’re only burning calories from the day. You are not changing your physique.
And it’s all about the ego people. There’s not one person that comes to me and if they
are they’re lying if they say, “I’m really concerned about my health and I really would
like to breath better and have balance and all that.” I know, it’s, am I allowed to say
bullshit? [Laughter]
>>Craig Ramsay: It’s bullshit. It’s all about the ego. You wanna look better and then that
will change and improve your life and, of course, your health. Just being honest. Any
other questions?>>Female #4: Sorry this is a question, other
sort of cardio interval routines you can do not just on the treadmill but maybe some of
the other machines.>>Craig Ramsay: Absolutely. One of my favorite
cardio weight training combination exercises is on a stationary bike, combining dumbbell
training with the bike. So if you only have 20 minutes, 30 minutes, this is the perfect
form of cardio interval training for all of you in this room. Stationary bike, dumbbells
and a routine of 30 second intervals, you’re gonna do shoulder presses 30 seconds, shoulder
front raises 30 seconds, side push outs 30 seconds, bicep curl 30 seconds, triceps behind
the head 30 seconds and then you rest for a minute. That’s your rest, that’s lowering
your heart rate and then you go back into it. That routine in combination will shred
your body. Absolutely shred your body and pack on upper body mass for guys because we
do have the ability to raise testosterone levels in our body, unlike women, so we can
build our upper body. Women, you don’t have to worry about that. When the man does a bike
in the high resistance and we’re talking for women it’s anywhere from 8 to level, 8 to
level 10, for men it’s 12 to 20. If you’re doing resistance training with the legs and
cardio with a really high resistance you’re bumping up your natural testosterone. Testosterone
is what makes our body composition. It’s gonna tell us how big and how cut and how much fat
we’re gonna be able to lose so you wanna give yourself a fighting chance by raising those
testosterone levels. So that, again, goes back to our cardio, why choose elliptical
when you can work the leg muscles and actually raise your natural testosterone levels with
stairs or with the bike on heavy resistance? Same thing with weight training, guys you
always wanna do legs once a week even though we dread them. The reason why we dread them
is cause we have that testosterone rush which makes us have that fight or flight. So it’s
panicky where you’re like this and that’s relaxing the jaw, calming yourself down and
focusing and removing yourself from the body to be able to get through the program. Then
any body part that is deficient for guys that you’re like, “Oh, I have small shoulders”
well then on the shoulder day you always incorporate a leg exercise to the extreme, that’s raising
your testosterone levels which are gonna enable that underdeveloped body part to build. Another
150 dollars please. [Laughter]
>>Craig Ramsay: That’s a really good tip and it’s in the book
[Laughter]>>Craig Ramsay: “The Anatomy of Muscle Building”>>Male #8: So I actually have a quick question.
So on a leg day, would you still do cardio on that day? What would you suggest?>>Craig Ramsay: Really, really good question.
You only, I only advise a warm up of like 6 minutes or so just to get the blood flowing
to the body and no cardio on that day. Doing legs is such a cardio experience anyway with
the elevation of your heart rate going up and down and up and down that it’s not worth
it. It’s over training and you’re not taking in enough calories to justify that kind of
workout.>>female #4: Just for men? Or women and men?>>Craig Ramsay: For men it’s also, yeah it
would be for women and men but for men it’s also a testosterone thing, they’re gonna collapse.
They’re not gonna have enough, what’s called, creatine and ATP levels in their body. They
don’t have enough so they’re actually gonna fall down. A woman is never gonna fall down,
by the way. This is my difference with training men and women, men will inform me of when
they’re exhausted and when they’re gonna collapse, a woman will go until her bicep rips. And
then all she’ll do is go, “Oh, I’m kind hurt a little bit. Do you think I should be concerned?”
And her like bicep’s down here. [Laughter]
>>Craig Ramsay: So that’s just the difference between men and women. Women aren’t taking
in enough calories to justify that kind of workout. If you’re spending too much time
in the gym it’s useless. You need to really focus and do it to intensity and you make
sure you eat before and after. Another eating tip, especially for men, men that body build
you wanna eat a white starchy carb before your workout and afterwards for energy. That’s
okay, we work out hard to indulge in life. So all this crap, and I can say bullshit,
so the bullshit of not having white potatoes and not having pizza and all that stuff, it’s
not true, your workouts just have to be intense like in “The Anatomy of Muscle Building” that
justify that and utilize it. That’s what we wanna do; we wanna work out hard to utilize
that. Yes?>>Male #9: Does it matter what time of day
you work out? Whether it’s before breakfast or dinner or whatever?>>Craig Ramsay: Never before breakfast because
it’s actually only, okay let’s explain it this way, you never get in a car without having
proper gas in it, right? So your body, if it’s not fueled, what is it running on? It’s
not running on calories, it’s not running on food intake, so what happens to our bodies?
Is anyone under 23 years old here? No? Great, so everyone 23 and older, what happens to
our body is we tap into muscle. Unfortunately we don’t tap into fat when we work out on
empty stomach. We’re too old everyone. I hate to break it to ya, I’m with you though. We’re
too old to do that nonsense so we eat away at our muscle mass that we’re trying to put
on and we convert it into fat. That’s a good way of thinking about it, smaller here, bigger
here. You need food to work out properly. So what was the exact question again?>>Male #9: What time of day is best?>>Craig Ramsay: What time of day. When you’re
eating properly you wanna make sure you have enough calories in your system, and I’m not
saying eat a buffet before you work out because if you’re new to the gym that will make you
nauseous, definitely. So at least an hour or two before your workout is fine and a healthy
meal of maybe 500 calories for guys, 300 calories for women, around that range and whenever
you’re gonna have the most energy. Everyone is so different. Or with the demands of work,
if you can’t work out until the evening well then that’s your workout. And if that’s the
case then we’re gonna adjust your carbs and we’re gonna make sure that you still surround
yourself with carbs so you have proper energy to work out. If it’s in the morning after
your breakfast, great, if it’s twice in day like here we talked about, if you could do
half hour or 20 minutes of cardio and then quickly change and go, is that same fit guy
or another fit guy?>>audience: Same fit guy.>>Craig Ramsay: He’s just going, yeah, he’s
going in circles. [Laughter]
>>Craig Ramsay: Good observation. He’s part of the running group isn’t he?
[Laughter]>>Craig Ramsay: Just around the block. So,
yeah, cardio broken up and then you go back and you do your heavy weight lifting. Ideal,
incredible, if you guys could do that, wow, I told you I’m signing up to Google. Can you
get me an application, Mike, afterwards? Thank you.
[Laughter]>>Craig Ramsay: I don’t know if you’ll have
me but [Laughs]
>>Craig Ramsay: After this [Laughs]
>>Craig Ramsay: we’ll see. Any other questions? Do you guys have fitness groups here? Yep?>>Male #10: So you mentioned you were a contortionist>>Craig Ramsay: Do you want me to prove it?
[Laughter]>>Male #10: No, that’s alright, I believe
you.>>Craig Ramsay: My next book is a stretching
book that comes out May 15th and it’s the first time ever that I actually get to show
that off. So I’ll see you back after May 15th and we’ll do that.
[Laughter]>>Male #10: Sounds good, I was actually wondering
what part that plays in, you mentioned don’t stretch a lot before you work out, but I wondered
what part being flexible plays in actually not getting injured kind of in general.>>Craig Ramsay: Absolutely you have to have
a flexible body but you have to know when to properly stretch those muscles. As I said,
working out with weights and cardio is a contraction. If you elongate that muscle too much you’re
gonna be flopping all around. And I trained a lot of Broadway shows, I did a hand full
of Broadway and I was the go to guy in Broadway and let me tell you, every single dancer I
have I have to change their mind frame, their mind of thinking. You know how we talked about
elliptical; people gravitate toward ellipticals for 40 minutes? Dancers gravitate just toward
just holding their leg straight up and stretching, overdoing it because that’s their insecurity.
They don’t know what they’re doing so they’re gonna stretch cause they know they do it well
and they’re gonna get a date out of it as well, right?
[Laughter]>>Craig Ramsay: It depends on what gym but,
so, with you, you still have to obtain a flexible body. If you work out to intensity and you
don’t have time to at work here and stretch there, then even at the office, in my next
book and I think there’s a couple of stretches in here but, again, we don’t wanna look like
a jackass at the workplace and have our leg up in our cubicle, what we wanna do is very
discrete private stretches which can be done from the comforts of your own chair. Which
will be in the next book which I’ll definitely talk about when we return, absolutely, and
if you have a hard workout, in a hot bath where you’re raising your body temperature,
ideal way of stretching over your legs and being able to break up that acid that makes
your hamstrings really tight. After the workout, yeah, always, always, always, please. Any
other questions? Yes, Sir?>>Male #11: So I came in late so just tell
me if I missed this question but I noticed when stretching with a trainer my leg can
go so far back but if I just relax and let them push instead of a pulsating motion it
keeps going farther and farther back but if I myself am trying to do it it’s a very limited
motion. And it was mentioned that that was mainly just a frame of mind thing that the
muscle is actually capable of tremendous kind of relaxation when it’s relaxed. What’s your
thoughts on the matter?>>Craig Ramsay: Okay, that’s a PNF stretch.
So that’s an assisted stretch that he’s doing, correct, with you?>>Male #11: Yeah.>>Craig Ramsay: It’s a different form of stretching;
you need to do all types of stretching. There’s static, there’s dynamic and there’s a PNF
stretch which is where a trainer will assist you and he’ll even ask you for, um, to resist
him then he’ll take you a little further, that’s just a different form of stretching
which you can do on your own with a towel. So one of those hand towels, if you’re on
your back and your leg is extended up, you can do the exact same thing holding the towel
underneath your leg and then pushing against it for a good 10 seconds and then releasing
it for another 20 to 30 seconds and that will take the range of movement further which is
a great form of stretching but it should be usually advised or with someone that’s a professional
or a friend utilizing my next book “The Anatomy of Stretching” on May 15th
[Laughter]>>Craig Ramsay: which will guide you through
that.>>Male #11: Does that cross over, does that
help for other kinds of range of motion where you are physically moving your leg or is that
independent?>>Craig Ramsay: Oh yes, your intimacy in the
evening, is that what you’re talking about? [Laughter]
>>Craig Ramsay: Or am I going to a place that’s inappropriate at Google?
[Laughter]>>Craig Ramsay: It helps in all forms of your
life to have a flexible body, yeah. It helps with your relationships
[Laughter]>>Craig Ramsay: It helps with your daily life;
sitting in a chair, repetitive movements, having a flexible body is such a necessity.
And your lower back, you know your problem areas and we forget to move and to make our
bodies feel good. So taking a 15 second stretch break is gonna make all the difference with,
even with your, your blood flow, your circulation. Standing up and giving a stretch where needed.
If you hold your body correctly, that this book really addresses, then you will have
less injury and less tightness in your muscles. Any other questions? Yes?
[Audience member mumbles]>>Craig Ramsay: Oh, Mike has the mic.
[Laughs]>>Male #12: So most of the exercises>>Craig Ramsay: I thought that joke, I’m sorry;
I thought that joke would’ve gone over better with you guys at Google.
[Laughter]>>Craig Ramsay: Mike with the mic.
[Laughter]>>Male #12: It took me a second.>>Craig Ramsay: Okay.
[Laughs]>>Male #12: So most of the exercises in here
are actually using free weights, what’s your thoughts on sort of like belt or cable driven
machines?>>Craig Ramsay: You guys have cable machines
correct? They’re incredible, they’re great. I think that the dumbbells and barbells are
a really good way to start and to gain your stability. They help with stability and your
technique before you move to cables because cables can help you cheat a little bit more
by range of movement. But, all exercise is great and there’s not one way, like I’m not
judging weights and cables as much as I’m judging the cardio, still a good question.
But if it’s done properly, the cable machines are fantastic. And machines in general are
really good to do but no one program is advised or should be advised and, like you said, we
need to mix it up and we need to change it up. So I’ll take my clients through working
a set of dumbbells and then they’ll do a barbell press and then we’ll do cable machines and
then we’ll do seated, guided smith machines, things like that. Yeah, utilize everything
that you have. If this is what you have here don’t judge it just do it, if that makes sense.
If you don’t have anything and you’re at home you can get, ah, my ultimate perfect workout
DVD. [Laughter]
>>Craig Ramsay: which I’m the perfect push up demonstrator guy so, now it’s at Costco
and stuff like that. My DVD’s there utilize the proper push up. If you even do pushups
in the correct form, you’re working all of these secondary muscles more that what most
people do as primary muscles in the gym. Meaning, if you have proper form, your whole body’s
gonna be built from that pushup. Any other questions?
[Pause]>>Craig Ramsay: I have a question. Can I get
a Google shirt after this? [Laughter]
>>Craig Ramsay: I really like them. [Laughter]
>>Craig Ramsay: I want the gay one though, with the rainbow flag that’s there.
[Laughter]>>audience member: That’s just the regular
one.>>Craig Ramsay: Oh, it is?
[Laughter] [Claps]
>>Craig Ramsay: Yay! Google! [Laughter]
>>Craig Ramsay: Good Company. Yeah, this is the it gets better campaign for Google.
[Laughter]>>Craig Ramsay: That’s what I need. I’ll do
a PSA for Google. Great.>>Presenter: I think that’s>>Male #13: We could get you a Google circle
shirt. They have these white shirts with different colored circles.>>Craig Ramsay: Well I love that. I’m Canadian
so we love our free shit so keep it coming, that’s great thank you.
[Laughter]>>Craig Ramsay: I’m gonna eat buffet snacks
after this, trust me. [Laughter]
>>Craig Ramsay: You’ll be missing oatmeal for a week.
[Laughter]>>Male #14: So I have another question about
nutrition.>>Craig Ramsay: Yeah.>>Male #14: What should you eat to gain or
not to lose weight? Whenever I eat healthy I have too few calories at the end of the
day and I’m losing weight and at the same time I don’t wanna eat, like, that my blood
sugar spikes too much.>>Craig Ramsay: Right, of course, so glycemic
index, have you heard of that?>>Male #14: Yeah.>>Craig Ramsay: Yeah. So Google those and
make sure that you’re eating the most appropriate calorie consuming foods possible. That will
help you in losing weight if someone’s goal is to lose weight, if your goal is to gain
weight what you’re improperly doing, if you’re not seeing results and you’re eating a lot,
is your workouts aren’t intense enough and you’re not lifting heavy enough. A guy has
got to lift heavy in order to pack on muscle mass cause you’re ripping the muscle, right?
You’re ripping the fibers and then you’re healing them with your food. So if you’re
not ripping them properly with the proper stretch and a contraction with every single
movement then we’re not changing the shape of the muscle and we have to fill that, uh,
the damage that we do with proper eating so you have to make sure that you’re not having
breaks in your day and you have to eat every three hours. Think of it as meal, snack, meal,
snack, meal, snack, like you can do this, please don’t get in the habit of thinking
that a protein shake or a protein bar is a meal, right Kevin?>>Kevin: Right.>>Craig Ramsay: Kevin just buried his head.
[Laughter]>>Craig Ramsay: His food log with often have,
“Oh I had a Myoplex shake for dinner” and I’m like, “It’s not a meal, that’s a snack!”
There’s not enough healthy material in that food to process things out of your body. It’s
gonna get stuck, you need to have foods, you need to have fiber, you need to have salad.
Is that answering your question? Yeah? Ask me something more specific with it. Like for
you, that pertains to you. Ask me something like what; just ask me something that’s more
specific.>>Male #14: Well, I mean, like in general
I’m trying to, like I’m cutting out white rice, potatoes and more bread to prevent that
my blood sugar spikes too much and then I’m losing>>Craig Ramsay: Do you have a problem with
that?>>Male #14: Yeah.>>Craig Ramsay: Okay. That’s fine.>>Male #14: Yeah, so I’ve just been like losing
weight and weight like constantly.>>Craig Ramsay: So more protein sources. Your
protein levels, do you know how much protein you’re having per meal? Have you broken that
down?>>Male #14: No.>>Craig Ramsay: No? Start paying attention
to that.>>Male #14: But I mainly, by now, I’m eating
like meats with vegetables all the time.>>Craig Ramsay: Okay, I mean, that’s great
and you will lose muscle mass if you’re not having a proper carb intake but if that’s
a medical issue then you need to address that before you need to address your physique,
if that makes sense. I would get that on track and then you can sustain your muscle mass
with more protein, more proper proteins, so just more often, every two hours. You’re not
eating every two hours, correct?>>Male #14: No.>>Craig Ramsay: Right, so if you have>>Male #14: Sometimes I’m skipping meals>>Craig Ramsay: See, that’s what’s gonna do
it to you. You’re gonna lose weight. Even if you work out hard and you don’t eat properly,
it’s not gonna change the shape of your body. Food has to be a given. You know how people
say you should start with food or food has to be included? No, food is a given. It’s
like talent on Broadway, talents a given. It’s, then it’s the other things that are
important. So the same thing with you, every two hours you’re gonna have to have protein
sources. Hard boiled eggs here, grab hard boiled eggs every two hours, just start feeding
into that. It gets boring but try and separate yourself with that relationship with food
and that 10 days, that’s where I want you to go shit crazy on it without any carb, obviously.
So have those options, okay?>>Male #15: You’re much too young to have
this concern but have you noticed any change of how you metabolize and build and maintain
muscle as you get older?>>Craig Ramsay: The majority of my clients
are 40 plus and the best results that I’ve had with clients are heading into their 50s
or their 50s. How old are you? [Laughter]
>>Craig Ramsay: Is that a, [Laughter]
>>Craig Ramsay: Write it down on a piece of paper.>>Male #15: Old enough to know better.
[Laughter]>>Craig Ramsay: So, the body changes, the
workouts have to change as you go into a different phase. A lot of guys go back to old school,
what worked for them in their twenties, the same as women always judge themselves with
how they looked in high school, “Oh but I was this weight in high school and I fit into
this.” You can’t do it. Your body has been around and been lugging itself around and
climbing up stairs. Your muscle density is different so you’re never ever gonna weigh
that same but your physique can be the same cause muscle will condense and look tighter.
So for guys, we have that mentality of working out the same way we did back in the day and
you can’t. As soon as you hit a point about 45, 50, I find, this is a stereotype, but
it exists enough that I can recommend that you change it to a burn program. We have pumps
and we have burns and what I mean by that is, say in this, “Anatomy of Muscle Building”
it will say okay you’re doing 12 heavy sets, no, for you it’s gonna be a minute, how many
can we get in a minute by lowering the weight? So you’re doing rows like this and it’s more
of a pumping rather than when you go through the motion, when you body build, pump, pump,
your heart rate is elevated for the whole duration of the exercise. Remember how I talked
about intervals, cardios great for you guys? Not the same for someone that is heading into
that age bracket, what we wanna do is your workouts, heart rate elevated the whole time
which means you have to work out like you’re 23. You’ve gotta kill it. Right Kevin?
[Laughter]>>Craig Ramsay: Kevin how old are you?>>Kevin: 48>>Craig Ramsay: 48 and he changed his life
around this last year. Completely, he looked like his father before and now he looks like
his own son, like it’s incredible. [Laughter]
>>Craig Ramsay: You look great.>>Kevin: I’d like to add, um, I was never
ever an athlete at all and I’m probably more fit than I ever was in my entire life.>>Male #14: Is that mainly the diet or exercise.>>Craig Ramsay: Has to be, the diet has to
be a given, has to be a given. And, especially my online training, it outlines that but what
Kevin’s talking about with his workouts is even the other day when I had him in, uh,
in training, his workouts have to be as intense in his body as the fitness professionals.
There’s too much babysitting by trainers. Trainers don’t like me for saying this stuff
but it’s true and this is why I wrote this book is, this is your trainer, now your motivator
is you. And that energy has got to be there, you have to work out like the trainers work
out for themselves. All day long I see trainers that are training their clients and doing
functional training. Do you know what that means, functional training? It just means
like improving their daily life for their work, for their work, for their sports, whatever
it is and I say bullshit. I say what you need to do is work out for a physique that’s cover,
Men’s Health cover worthy. And if you have that intensity into it, change happens. So
your work outs have to be intense. Don’t kill yourself. I’m not trying to say that but it
has to be the proper program. And that’s in this book.>>Presenter: Alright, well, it’s 2 o’clock
so I think this is over. Craig will be around to talk, I think, afterwards so thank you
for coming in.>>Craig Ramsay: Thank you guys. Thank you
so much. [Applause]

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