The Friction Factor Fitness Podcast

Monitoring Body Composition

Episode Timestamps:
 
00:00:13 – Introduction
00:01:31 – Which body composition metrics matter?
00:03:38 – Check your body composition daily
00:06:42 – Check your metrics in the morning
00:07:55 – Interpreting body composition metrics
00:10:37 – Documenting your metrics
00:13:42 – Checking metrics as a lifelong habit
00:14:55 – Is checking body composition psychologically healthy?
00:18:29 – Episode recap
 
Free body composition calculator: https://www.frictionfactorfitness.com/register-to-access-your-free-fitness-calculator/
 
http://frictionfactorfitness.com

Are Isolation and Ab Exercises Necessary?

Episode Timestamps:
 
00:00:13 – Introduction
00:01:10 – What is an isolation exercise?
00:03:37 – Should busy people do isolation exercises?
00:06:23 – Are abdominal exercises necessary?
00:08:07 – The key to the crunch
00:11:11 – Increasing the crunch challenge
00:15:16 – Key takeaways
 
http://frictionfactorfitness.com

Breaking Free from Diet Culture

Episode Timestamps:
 
00:00:14 – Introduction
00:06:23 – Is diet culture pseudo-science?
00:10:43 – The main problem with diet culture
00:13:09 – Should we throw out fitness standards?
00:19:57 – Can there be objective fitness standards for everyone?
00:23:54 – Achieving body harmony
00:29:08 – Ending
 
Here is a link to the ACE article that I discuss in this podcast: 5 Ways to Ditch Diet Culture
 
http://frictionfactorfitness.com

Assessing Body Composition

Episode Timestamps:
 
00:00:14 – Introduction
00:00:53 – What is body composition and why measure it?
00:03:55 – Taking your key measurements: height, weight, and bodyfat percentage
00:08:27 – Estimating your current muscle mass
00:12:06 – Setting bodyfat and bodyweight targets
00:16:42 – Setting a muscle development goal
00:20:18 – Episode recap and key takeaways
 
http://frictionfactorfitness.com
 
*Below are the formulas referenced in the podcast for estimating your muscle mass using the free-fat-mass-index. Again, I recommend using the automatic calculator on my website instead.
 
Lean body mass: Weight in pounds ×(1 – (body fat percent ÷ 100))
 
FFMI: (Lean body mass ÷ 2.2) ÷ (height in inches × 0.0254)^2
 
Adjusted FFMI: FFMI + (6.1 × (1.8 – (height in inches) × 0.0254))

Sustainable Motivation for Fitness

Episode Timestamps: 
 
00:00:14 – Introduction
00:01:03 – Why is it hard to stay motivated for fitness?
00:02:00 – Setting concrete goals
00:04:20 – Building a Motivational Vision
00:07:07 – The problem with short-range goals
00:10:10 – Short-range goals and friction
00:12:12 – Episode recap and key takeaways
 
http://frictionfactorfitness.com

Making Cheat Meals Work with a Meal Plan

Episode Timestamps:
 
00:00:14 – Introduction
00:01:47 – What is a cheat meal, really?
00:03:30 – Are cheat meals OK? It depends.
00:05:49 – Why frequent cheat meals make things harder
00:08:05 – Splurging without tracking
0010:59 – The importance of tracking nutritional intake
00:14:11 – Using nutrition aps to eliminate friction
00:15:56 – Episode recap and key takeaways
 
http://frictionfactorfitness.com

Tips For Sticking to a Nutrition Plan

Episode Timestamps:
 
00:00:15 – Introduction
00:01:16 – Are diet plans necessary if you’re exercising regularly?
00:03:02 – Why is sticking to a nutrition plan so hard?
00:04:00 – Why not having feedback destroys motivation
00:05:45 – Daily weight checks as feedback mechanisms
00:10:10 – The problem of portion control
00:13:06 – Core meal design for portion control
00:18:17 – Measuring portions and food scales
00:20:51 – Episode recap and key takeaways
 
http://frictionfactorfitness.com

Cardio Exercise for Busy People

Podcast #3 – Cardio Exercise for Busy People
 
Episode Timestamps:
 
00:01:09 – Why cardio isn’t optional
00:02:35 – What cardio does for your body
00:03:40 – How much cardio is recommended?
00:04:57 – How to select the best exercise options
00:06:06 – The cardio mistake that busy people make
00:08:50 – Benefits of stationary cardio
00:09:18 – Interval training explained
00:012:53 – How interval training saves time
00:14:52 – How interval training saves hours
00:16:40 – Interval training can help you build long term habits
00:17:22 – Selecting stationary cardio options
00:18:35 – Top three stationary cardio options at home
00:21:08 – Key takeaways
 
http://frictionfactorfitness.com

Strength Training for Busy People

Episode Timestamps:
 
00:01:05 – Why should you be strength training?
00:01:33 – How does strength training affect body composition?
00:02:50 – What happens to muscle as you age?
00:04:55 – Will you develop huge muscles if you do strength training?
00:07:56 – How much strength training should you do?
00:09:48 – Why people struggle to select the right strength exercises
00:13:21 – The best strength exercises for busy people
00:15:51 – The six essential strength exercise movements
00:17:44 – Horizontal push exercise recommendations
00:18:32 – Horizontal pull exercise recommendations
00:19:18 – Vertical push exercise recommendations
00:20:23 – Vertical pull exercise recommendations
00:21:11 – Hip dominant pull exercise recommendations
00:22:27 – Quad dominant push exercise recommendations
00:23:48 – Key takeaways
 
https://www.frictionfactorfitness.com

Top Exercise Tips for Busy People

Podcast #1 –Top Exercise Tips for Busy People
 
Episode Timestamps:
 
00:00:15 - How this podcast can help you get fit?
00:01:19 - Who is Tyler Martin and what does he know about fitness?
00:06:27 - Why most people fail at diet and exercise?
00:08:21 – What is friction?
00:10:46 – Why most fitness plans are not compatible with life
00:12:45 – The benefits of eliminating friction from exercise (habit building)
00:18:38 - Top recommendation for building exercise habits (home workouts)
00:24:51 - Key takeaways from the podcast
 
https://www.frictionfactorfitness.com