The Friction Factor Fitness Podcast
You probably see the enormous value of being more physically fit, but like most people, you struggle to fit diet and exercise into your daily routine. The #1 problem is friction, the inefficient use of time and energy. Most of us have busy lives, with many responsibilities, priorities, and people who depend on us. With so much to do, the average person has very little bandwidth for fitness. The major problem with common diet and exercise solutions is they take too much time and energy—they create too much friction in your life. The Friction Factor Fitness Podcast was created to teach busy people how to build lifelong fitness habits by eliminating friction from fitness with the most efficient diet and exercise methods. If you want to build long term fitness habits, this is the podcast for you.
Listen on:
Episodes
Friday Nov 25, 2022
Friday Nov 25, 2022
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
Sunday Nov 13, 2022
Sunday Nov 13, 2022
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
Sunday Oct 30, 2022
Sunday Oct 30, 2022
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
Sunday Oct 23, 2022
Sunday Oct 23, 2022
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))
Saturday Oct 15, 2022
Saturday Oct 15, 2022
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
Saturday Oct 08, 2022
Saturday Oct 08, 2022
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
Saturday Oct 01, 2022
Saturday Oct 01, 2022
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
Sunday Sep 18, 2022
Sunday Sep 18, 2022
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
Sunday Sep 11, 2022
Sunday Sep 11, 2022
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
Saturday Sep 03, 2022
Saturday Sep 03, 2022
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