Episode 340: Men vs Women: Training Styles, Cardio, Muscle, and More with Liron Kayvan.

Hi guys, it's Tony Robbins.

You're listening to Habits and Hustle, Gresham.

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Hi, everybody.

Welcome to another episode of Fitness Friday.

With, well, today we'll be with a friend.

I'm with my friend Leron, who is a trainer, a fitness coach in LA, who I adore, and I've worked out with him many a times.

And we are discussing today what I think a lot of people are curious about, which is training styles for men and women.

Do you feel as a trainer that you should train women should train differently than men or they can train the same?

They can train the same.

I think it's just the difference is personality and preference.

Women tend to have different personalities than men and different preferences to men.

And so within that framework, like if you enjoy the workout, don't be afraid.

Like if I was speaking to women, don't be afraid.

Like, they're scared to lift weights because of some absolute bullshit.

Can I say bullshit?

You just did yeah well there you go bullshit from you know social conditioning and stuff women are meant to lift weights just as much as men are lift gonna lift weights they're not gonna get as big and muscular generally speaking because they have different hormones and hormones are what dictate how much muscle and where your muscle is going to be placed right so women are going to have different strength levels and be able to put different levels of muscle on based on their hormones because men and women are different biologically no matter what anyone says right

so they don't have to worry worry about putting on too much muscle or getting bulky or getting unattractive.

Women can lift.

I don't think that you need to have a different training program for men and for women.

What I believe, I think, I'm a, I think I'm a woman, is that

yeah, right?

I think this.

I think

that

women tend to, they gravitate more to cardiovascular exercises.

Men gravitate a lot of times to more heavy strength training.

And it's a really hard transition for a lot of women.

Like I deal with this, like I'm a cardio junkie.

And even though I know psychologically, I actually know, I know, I know theoretically that lifting weights is way better for my overall health with bone density, muscle mass, my metabolism, the benefits, especially as you get older.

But just because you know something doesn't necessarily you like act on that thing, right?

With men, men love to lift weights because they want to get swole, they want to get more muscular, blah, blah, blah.

The funny thing is, it is actually very interesting because the women who actually

do the strength training and will...

they will do the strength training and very little cardiovascular exercise tend to look the best.

They tend to be more toned.

They tend to look more fit because I think cardio, especially high intensity cardio, if you're doing for long bouts of time, it breaks down your muscle mass and it makes you look flabby.

It also stimulates your appetite.

Well, I was going to say, and the other thing is it makes you really hungry.

Yeah.

But even if we know that information to be true, a lot of times we still psychologically will do the alternative because it feels good in the moment.

So This is something really about instant gratification versus delayed gratification.

Because if you're someone who can do delayed gratification, definitely strength training.

But for instant gratification, like getting that true dopamine hit, those endorphins, you know, going through the roof, it's cardio.

And this is for me, because I know for me, but I know for a lot of girls, my, like, like myself, that's the pro, that's the issue.

So I think it comes down to not so much even the training.

Like, yes, men and women should train the same, but I think on a psychological spot, it's very different because where women go, they think, oh my God, I want to be skinny.

And if I want to be skinny, I have to do an hour at least of cardio.

But the funny thing is, you'll actually get more body fat that way.

Long term, yeah.

Long term.

You'll lose weight short term doing cardio, but not long term because then your body becomes very used to doing that amount of cardio.

Oh, yeah.

And you're, you're kind of breaking your metabolism.

Well, yeah.

Well, what, yeah.

And then once your body becomes like, it becomes your baseline like oh my body's now accustomed to doing an hour of cardio you'll plateau and then to break that plateau you'll have to do an hour and 20 minutes and then also you get exhausted your body you then let's talk about the adrenals that you're you get burnt out on so that's my personal belief system but when you train people for women for men have you noticed yourself that like the women who do the weights like end up looking way like way better than the ones who do cardio.

Yeah, I mean, my training stuff for personal training, which I'm kind of transitioning away from, but for personal training, I do half an hour sessions and I don't do cardio.

And that's the same for men and women.

I don't significantly change my training for men and women.

A lot of what I have to do is break this conditioning that women have that they need to be on the treadmill for an hour a day and eat salads and celery and all this.

It's just so much nonsense.

Like having been in the game for a long time, it just looks laughable to me, but it's very seductive to people, you know.

But do you do heavyweight with women?

So if you're doing a 30-minute session.

So I actually focus more on lower body with women because women just tend to.

They also have more.

Women tend to have more muscle relative to their body on their lower body than men.

Men generally tend to be a bit more top-heavy, and there's a reason for that.

There's androgen receptors that men have because of testosterone, and there's a whole biochemistry behind that.

Well, tell me, what is it?

You're saying men carry more weight.

Muscle.

More muscle, sorry.

Upper body?

Yes.

This is why a man can do a pull-up relatively easily and a woman would have to train for a long time.

Can you do pull-ups?

Yeah, that's a great question.

You're one in what?

One in 100?

That's very true.

That's a very good point.

So men...

have way more muscular strength upper body-wise.

That's why pull-ups, they can rep them out.

And women have more muscle on their lower body.

That's why men, you see these men who are like really swole, and they've got these small little legs because they're not working their legs.

But yeah, pull-ups.

So, what I like to say, what I like to tell women all the time, is they need to start working their upper body because they gravitate naturally to their lower body.

Because, number one, it's easier, it's more,

it's an easier thing to do.

It's easier to do a squat than to do a pull-up.

But here's the here is the secret, guys, or and ladies.

If you actually work your upper body, you will look symmetrically way better.

So if you're carrying more weight on your lower body, actually work your upper body more.

Because if you have broader shoulders, your lower body looks way smaller and you get that V.

So it's all about like optical illusion and symmetrical training.

I train my upper body a lot.

I have like a big butt.

I don't care about it.

I'm not saying it's good or bad, not whatever, but because I have a big butt, I need to work my shoulders more or else I'll just look what do you call it?

Disproportionate disproportionate.

Yeah.

I mean, there's a trick that I

just try it.

There you go.

Well, yeah, both.

That's why I said at the beginning, like, I don't significantly train differently men and women.

They're pretty similar.

Everyone is going to train all their muscle groups.

Everyone is going to lift weights.

And there's going to be an element of cardio that is not excessive for both groups.

In fact, but you do 30-minute workouts

all the time for personal training, yeah, for one-on-one.

But I also teach boxing classes, which are an hour because you need some technique in there too.

Also, it's good for your brain.

Like when you're doing boxing or anything that has technique in it, it's good for your brain to be confused.

Like then your body doesn't get confused.

That's another trick.

Like if you have to think about things that don't come naturally, it helps you with like just your brain power.

That's how you learn is through awkwardness.

I say this to people all the time.

Like if something feels awkward, especially when they first start boxing, it doesn't matter, you're boxing, dancing, whatever it is, playing guitar.

Whenever you're learning, whenever you're doing something awkward, that's people are scared of that because we're like, oh, we want to be good and we want to be polished and we want to be perfect at everything.

That's not how learning works.

Learning works, the awkwardness is where learning happens.

That's the learning curve.

Yeah, I agree.

I also think for like stuff like that, do what you love.

Like, if you're going to have to do, like, because the truth is, like, to be like holistically, you know, when I say fit, I mean like all of the things, like strong, cardio, like, you know, cardiovascularly, strength, mobility, flexibility.

Like, do cardio that's fun.

Like, I like to dance.

I'm mad at it.

Like, you're like, I mean, I'm the worst dancer.

Yeah, I've seen you.

You've got some, I've seen you on TikTok.

I have a literal.

I'm really not great.

I mean, compared to like my husband, who's like like literally a backstreet boy, it's like embarrassing.

And my daughter's like a competitive dancer.

I have two left feet.

But, but my point is, like, things can be fun.

Like, fitness can be fun.

It has to be fun.

Like, it has to be fun.

Like, the biggest question or the biggest thing I always get people, people ask me is like, what's the best thing to do?

And I always say the best thing to do is the thing that you'll actually do.

If I was to give one, like, one takeaway from today, it would be that.

Like, fitness should be the thing that you're going to, yeah, you have to do it like a lot and you're only gonna do it a lot if you enjoy it and our society loves to tell people to do shit they don't want to do yeah and that's why people fail all the time i mean there is there are times you have to push through there are definitely times where you have to you're not in the mood but i always say think about how you're gonna feel when you leave the workout not when you get to the that's what i always say did you steal that from me no great minds great minds think alike i love that okay guys so i guess some takeaways from this episode would be women and men should train very similarly.

It's more psychological than anything that women are much more gravitate, they gravitate to cardio.

But a couple of great tips is: if you are a woman, don't forget to train your upper body.

If you also want for symmetrical, if you for just for vanity purposes, having that symmetrical look, it helps with getting that V shape, taper.

Do something that you actually like to do.

The best exercise is a thing that you're actually going going to do versus what someone tells you to do.

Doing things consistently.

What else did we say?

Short, you say you do.

What are your tips?

Shorter, more intense workouts.

Shorter, more intense workouts.

Don't drag ass for one hour if you can go hard and go home in 30 minutes.

Don't drag ass for one hour.

That's what Leroy says.

That's not my wording.

And what else do we say?

What are some other tips that we can give people to kind of don't for women?

Don't be afraid of weights.

Don't be scared of them.

We know.

I mean, people know that.

But again, it's like try to get over the fear of weights if you're a woman who's scared.

If you want to be skinny, I think that's like a mindset a lot of women have.

Can I add one thing on men and women?

I think something I've noticed, and this is a bit more of a tangent, but like men tend to wildly over-exaggerate what they think is attractive, what women think are attractive.

I don't know about men and men and women and women, but like if a man wants to attract women, I'm assuming most people do, most men do.

They tend to over-exaggerate how much muscle they need, right?

I've found that most women are attracted to like a soccer player type, which is reasonably muscled, but like, especially in America, some people would say it's skinny, right?

Look at David Beckham, right?

Right.

Look at the guys who all the women want, and they're usually like lean.

They're not usually, I don't believe in this dad bod thing.

I think that's kind of made up, but it's not even me.

I'm probably too muscular for most.

What's a dad bod, by the way?

Is it like having a beer belly?

I don't know.

I'm a dad, and this is my body.

So

I think

my role is soccer player.

If you're tuning your own horn.

Most women like soccer player looks like

they do.

A dad body is an excuse for letting yourself go.

I know, I'm just teasing you.

Fair enough.

And women do the opposite in the same way on the other side, where they think you need to be real thin.

And I like, dude,

my friends are like, dude, she's too skinny.

She needs to like eat.

Like, they say it all the time.

And I think nowadays you get like a lot of this plastic stuff.

That's a whole new world with like plastic butts and plastic faces.

And guys, do not find.

I've seen so many women just go from like a nine or whatever to like a three because they just become fake.

So this is a great topic.

Stuff.

It's a whole other thing.

Let's talk about that.

Okay.

You guys have to listen to the next topic because, I mean, the next episode, because we're going to go into that.

I think that's super true and like fascinating.

Okay, guys.

Remember, if you have not subscribed, please do.

It helps us get traction so we get better guests and we get better content.

Yeah,

and uh thank you, Liron, uh, for joining me.

And guys, have a great day.

See you soon.

Bye.