Make Fitness Make Sense

In this episode, coach JK makes sense of:

- Is the deadlift the most overrated exercise?

- I want to start 75 Hard, but there’s always a trip, holiday, or family event coming up. How do I decide when to start?

This week’s JK’s Not Kidding: Why getting “locked in” should be an extension of the lifestyle you’re already living, rather than changing everything at once.

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Mentioned in today’s episode: The Dark Side of Discipline by Craig Ballantyne and Daniel Woodrum.

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Email: [email protected]

Inside this episode, coach JK makes sense of:

- Should I start improving my sleep with a consistent bedtime or a consistent wake-up time?

- One coach wants me to track what I eat before prescribing macros. Another wants to give me macros right away. Which approach is better?

- Why am I seeing better muscle progress when I only work out three times a week?

This week’s JK’s Not Kidding: Only logging weigh-ins when you like the number, and getting curious about whether your fitness habits reflect patterns elsewhere in your life.

Mentioned in today's episode: https://tdeecalculator.net/

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7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Email: [email protected]

In this quick crossover episode, coach JK talks about leverage: Using your current habits, skills, and resources to help you move forward.

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7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email: [email protected]

In this episode, coach JK makes sense of:

- Are free weights or machines better for building strength and muscle?

- Does more core engagement make an exercise better?

- Advantages and trade-offs of each, including equipment, setup, and training at home.

- Are machines only for beginners, and what does “functional” actually mean?

- Two ways to evaluate your exercise choices and track progress.

Research referenced:

https://pubmed.ncbi.nlm.nih.gov/37582807/

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7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠

Email: [email protected]

On this episode, Coach JK makes sense of:

- Is it true that doing squats after eating can help lower blood sugar?

- Can walking after meals help with digestion, too?

- Should you be upset if your dietitian uses AI to create your meal plan?

- Is it okay to eat late at night if you haven't reached your protein goal?

This week's "JK's not kidding": Your bodyweight boot camp and StairMaster session aren't an active recharge day.

Research referenced:

Post-meal exercise and blood glucose (2023)

Post-meal walking and digestive symptoms (2021)

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7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠

Email: [email protected]

In this episode, Coach JK makes sense of:

- Do you really need two hours in the gym, or is 45 minutes to an hour enough?

- Can you lose weight or body fat without going to the gym?

- If a program says “8 reps,” how do you decide what weight to use?

- What are the benefits of a personal trainer if you already know how to work out and only need help “eating clean”?

- Does body recomposition mean fat turns into muscle?

This week’s “JK’s Not Kidding” segment: What if you like variety and experimenting with your workouts, but don’t like following a structured program?

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7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠

Email: [email protected]

In this comment and response episode, coach JK makes sense of:

- Building strong legs without barbell back squats

- Planning recharge days before you feel wiped out

- Noticing what better eating does for your workouts and daily life

- Getting honest about the goal you actually want

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7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠

Email: [email protected]

This episode makes sense of:

- How to think about weight gain when some of it may be muscle,

- Why feeling exhausted after losing 60 pounds might not be a motivation problem

- How identifying your “high-risk days” can help you stay consistent without constantly needing to lock back in.

Plus, the debut of a new segment JK’s Not Kidding, with a serious conversation about boundaries, unsupportive people, and the limits of planning around a difficult environment.

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7-day trial of 3-day full body program ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠

Email: [email protected]

In this Ride With Me to the Gym crossover episode, Coach JK talks about recording your lifts in the gym.

How can you use video to check your form and track progress without ignoring gym rules or making other people uncomfortable?

A few simple ways to use video as a tool to get better while still respecting the space around you.

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7-day trial of 3-day full body program ⁠⁠⁠⁠HERE⁠⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠HERE⁠⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠⁠HERE⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠

Email: [email protected]

In this comment-and-response episode, Coach JK makes sense of:

- Using a timer versus judging when you’re ready for your next set

- Realistic rest periods for compound lifts, accessory work, and supersets

-Closing the gap between your current habits and your ideal targets

- Why joining the 4 a.m. club starts with what happens the night before

- The important difference between doing the bare minimum and finding your minimum effective dose

Link to survey referenced in today's episode:

https://pubmed.ncbi.nlm.nih.gov/39205815/

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7-day trial of 3-day full body program ⁠⁠⁠HERE⁠⁠⁠

7-day trial of 4-day lower/upper split program ⁠⁠⁠HERE⁠⁠⁠

Subscribe for a free weekly workout (email) ⁠⁠⁠HERE⁠⁠⁠

Instagram: ⁠⁠⁠@coachJKmcleod⁠⁠⁠

Email: [email protected]