Marty Wilkinson's guest appearances

Marty Wilkinson

Hard Knocks Podcast

The Rob Skinner Podcast

Steven Pressfield

Kyle Spears

Bruce Williams

Kelly Brown

Dave Mitchell

Katie Taylor

Michelle Young

Tony Fernandez

James Thomas

Stacy Peterson

Joel Nagel

Natalie Banks

Heather Dressel

Emily Harman

Colton Ogden

OwlTail

Marty Wilkinson lost 100 pounds from 315 to his current 215 pounds.  Minister to a church in College Station, Texas, which is home to Texas A &amp; M University, Marty shares in this episode how anyone can get into the best physical, emotional and spiritual shape of their lives.              Marty's Keto Diet tips: 1. It's hard at first but when you get in a good routine and habit. The first three weeks are head. It gets better.  2. You just have to be very deliberate about logging all your food and keeping the fats high, protein moderate and carbs super low. &lt;em&gt;I use the looseit app. &lt;/em&gt;I log all my food. Buy a scale and weigh your portions. Don’t lie to the app. If you eat it- log it accurately. Your only lying to yourself. The loose it app will give you a healthy caloric goal based on your weight loss goal.  Then you can calculate your own goals or limits on macronutrients (carbs, fats, protein). 70-75% fat; 20-25% protein and 5-10% carbs. The body body metabolizes fats 1gram = 9 calories. Proteins and carbs metabolize at 1 gram = 4 Calories.    2000 caloric example is: - fats- 1400/ 156grams - 1500/167 grams - proteins &lt;a dir="ltr" href= "tel:400/100%20-%20500" target="_blank" rel="noopener"&gt;400/100 - 500&lt;/a&gt;/125 - carbs &lt;a dir="ltr" href= "tel:100/25%20-%20200" target="_blank" rel="noopener"&gt;100/25 - 200&lt;/a&gt;/50)    So I log all my food and pay close attention to my macronutrients. Goal is high fat moderate protein and low to no carbs   3. The science behind it, is that your body switches it's main energy source from carbs to fat and in order to do that you have to have nearly no carbs in your system and keep it that way.    4. I do a version of the diet where I stick to it hard Monday- Friday and eat whatever Saturday and Sunday. I lost the first 45lbs this way and then switched to staying on for weeks on end until I lost the additional 15.    5. Add fiber supplement to your diet. Sugar is a laxative and no carbs will cause constipation.  Typical meals - &lt;a dir="ltr"&gt;8am&lt;/a&gt; &lt;a dir= "ltr"&gt;Breakfast- 3&lt;/a&gt; eggs, 3-4 pieces of bacon - &lt;a dir="ltr"&gt;10:30am&lt;/a&gt; Morning snack- protein bar (find one with low carbs- Quest bars are my favorite) - &lt;a dir="ltr"&gt;12:30pm - lunch&lt;/a&gt; salad and chicken thighs - 6:30pm- dinner- chicken or sausage, non starch veggies  9:30pm- snack-1/4 cup peanuts and 2tb peanut butter    Snacks that I like: Nuts, beef jerky, sugar free jello cups  BE SURE TO NOT DRINK ANY THINGS WITH CARBS- no soda, juice etc    Metabolism is greatly affected by lean muscle mass. My goal has been to get as strong as possible.    Workout  **all weights moderately heavy (50-60% 1 rep max)- finish all reps- decrease weight in order to complete reps  Day 1- Chest/Shoulders/Triceps - Row machine 250 meters (start at a slow pace- don’t sprint- goal is steady movement that increases your heart rate)  - Warm rotator cuff with resistance band                &lt;ol&gt; &lt;li&gt;Dumbbell Bench Press- flat- 3x8 &lt;/li&gt; &lt;li&gt;Row machine 250 meters &lt;/li&gt; &lt;li&gt;Dumbbell bench press- 30-40 degree incline- 3x8 &lt;/li&gt; &lt;li&gt;Dumbbell Fly- incline- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Dumbbell shoulder press- 90 degree incline- 3x8&lt;/li&gt; &lt;li&gt;Standing Dumbbell shoulder combo raises- front and side- 3x8 (one rep is two movements- go light)&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Tricep push down- Rope attachment on cable- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters &lt;/li&gt; &lt;li&gt;One arm tricep extension- Dumbbell, bench at 90- 3x8 (Hold the weight straight above head, bend at elbow, lowering to opposite ear, then extend to lock out, keep elbow close to ear of working side)&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;/ol&gt;   Day 2- Back/Biceps If possible alternate the paired lifts (ex. 1 set pull up followed by 1 set of preacher curl) &lt;ol&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Pull ups- 3x8 (use machine that assists) &lt;/li&gt; &lt;li&gt;Preacher curl- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Seated rows- wide grip - 3x8&lt;/li&gt; &lt;li&gt;Standing barbell or curl bar curls- palms up- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Seated rows- NARROW grip - 3x8&lt;/li&gt; &lt;li&gt;Standing barbell or curl bar REVERSE curls- palms down- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Lat pull down- 3x8&lt;/li&gt; &lt;li&gt;Standing curls 3 sets of 21’s (7 full curls, 7 half curl top half, 7 half curls bottom half) go light&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;/ol&gt;   Days 3- Legs/Core  ** Leg lifts- go light, focus on form, low and slow &lt;ol&gt; &lt;li&gt;Warm up- step up’s 2x10 each leg on plyo box or bench&lt;/li&gt; &lt;li&gt;Squats- 3x8&lt;/li&gt; &lt;li&gt;Crunches- 3x20&lt;/li&gt; &lt;li&gt;Cardio- 3 minutes &lt;/li&gt; &lt;li&gt;Leg press- 3x8&lt;/li&gt; &lt;li&gt;Bicycles crunches- 5, 30 second intervals &lt;/li&gt; &lt;li&gt;Cardio- 3 minutes&lt;/li&gt; &lt;li&gt;Kettle Bell swings- 3x8&lt;/li&gt; &lt;li&gt;Oblique crunch- 3x15 on each side&lt;/li&gt; &lt;li&gt;Cardio- 3 minutes&lt;/li&gt; &lt;/ol&gt;   Cardio options: &lt;ul&gt; &lt;li&gt;Rowing machine&lt;/li&gt; &lt;li&gt;Stair stepper &lt;/li&gt; &lt;li&gt;elliptical machine&lt;/li&gt; &lt;li&gt;Or upper body cardio- ski erg&lt;/li&gt; &lt;/ul&gt;                    Here’s is the link to the home workouts I wrote for the quarantine:   &lt;a href= "https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp=sharing" target="_blank" rel="noopener" data-saferedirecturl= "https://www.google.com/url?q=https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp%3Dsharing&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNGatVguB1wWql6mx4IdAafq0ZE8mg"&gt;https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp=sharing&lt;/a&gt; I’m using bands. Here the link to some on amazon. &lt;a href= "https://www.amazon.com/dp/B07F1GS47B/ref=cm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N" target="_blank" rel="noopener" data-saferedirecturl= "https://www.google.com/url?q=https://www.amazon.com/dp/B07F1GS47B/ref%3Dcm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNFkOU48nkqj7P-lCfKHq1cjVzM2Zg"&gt;https://www.amazon.com/dp/B07F1GS47B/ref=cm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N&lt;/a&gt;   I also use a tabata timer app called seconds. I program my workouts into the timer and it announces the next exercise and counts down the allotted time for each station. &lt;a href= "https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811" target="_blank" rel="noopener" data-saferedirecturl= "https://www.google.com/url?q=https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNHr1qH3y2tLy8ub2I3C4jh5Cb2U9Q"&gt;https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811&lt;/a&gt;    If your buy the app for $4.99. you can import the workouts as I create them. The app is super helpful, it’s like having a trainer with you. The app allows to run with music or other audio running simultaneously, the music turns down when instructions are announced. Here’s the instructions on how to import the timers. &lt;a href= "https://www.youtube.com/watch?v=nGYlv2ndVU0" target="_blank" rel= "noopener" data-saferedirecturl= "https://www.google.com/url?q=https://www.youtube.com/watch?v%3DnGYlv2ndVU0&amp;source=gmail&amp;ust=1606860803880000&amp;usg=AFQjCNGzDqJeYFxn_eS52nM1og6CIMh6XA"&gt;https://www.youtube.com/watch?v=nGYlv2ndVU0&lt;/a&gt;

Marty Wilkinson lost 100 pounds from 315 to his current 215 pounds.  Minister to a church in College Station, Texas, which is home to Texas A &amp; M University, Marty shares in this episode how anyone can get into the best physical, emotional and spiritual shape of their lives. <code> Marty's Keto Diet tips: 1. It's hard at first but when you get in a good routine and habit. The first three weeks are head. It gets better.  2. You just have to be very deliberate about logging all your food and keeping the fats high, protein moderate and carbs super low. &lt;em&gt;I use the looseit app. &lt;/em&gt;I log all my food. Buy a scale and weigh your portions. Don’t lie to the app. If you eat it- log it accurately. Your only lying to yourself. The loose it app will give you a healthy caloric goal based on your weight loss goal.  Then you can calculate your own goals or limits on macronutrients (carbs, fats, protein). 70-75% fat; 20-25% protein and 5-10% carbs. The body body metabolizes fats 1gram = 9 calories. Proteins and carbs metabolize at 1 gram = 4 Calories.    2000 caloric example is: - fats- 1400/ 156grams - 1500/167 grams - proteins &lt;a dir="ltr" href= "tel:400/100%20-%20500" target="_blank" rel="noopener"&gt;400/100 - 500&lt;/a&gt;/125 - carbs &lt;a dir="ltr" href= "tel:100/25%20-%20200" target="_blank" rel="noopener"&gt;100/25 - 200&lt;/a&gt;/50)    So I log all my food and pay close attention to my macronutrients. Goal is high fat moderate protein and low to no carbs   3. The science behind it, is that your body switches it's main energy source from carbs to fat and in order to do that you have to have nearly no carbs in your system and keep it that way.    4. I do a version of the diet where I stick to it hard Monday- Friday and eat whatever Saturday and Sunday. I lost the first 45lbs this way and then switched to staying on for weeks on end until I lost the additional 15.    5. Add fiber supplement to your diet. Sugar is a laxative and no carbs will cause constipation.  Typical meals - &lt;a dir="ltr"&gt;8am&lt;/a&gt; &lt;a dir= "ltr"&gt;Breakfast- 3&lt;/a&gt; eggs, 3-4 pieces of bacon - &lt;a dir="ltr"&gt;10:30am&lt;/a&gt; Morning snack- protein bar (find one with low carbs- Quest bars are my favorite) - &lt;a dir="ltr"&gt;12:30pm - lunch&lt;/a&gt; salad and chicken thighs - 6:30pm- dinner- chicken or sausage, non starch veggies  9:30pm- snack-1/4 cup peanuts and 2tb peanut butter    Snacks that I like: Nuts, beef jerky, sugar free jello cups  BE SURE TO NOT DRINK ANY THINGS WITH CARBS- no soda, juice etc    Metabolism is greatly affected by lean muscle mass. My goal has been to get as strong as possible.    Workout  **all weights moderately heavy (50-60% 1 rep max)- finish all reps- decrease weight in order to complete reps  Day 1- Chest/Shoulders/Triceps - Row machine 250 meters (start at a slow pace- don’t sprint- goal is steady movement that increases your heart rate)  - Warm rotator cuff with resistance band  &lt;ol&gt; &lt;li&gt;Dumbbell Bench Press- flat- 3x8 &lt;/li&gt; &lt;li&gt;Row machine 250 meters &lt;/li&gt; &lt;li&gt;Dumbbell bench press- 30-40 degree incline- 3x8 &lt;/li&gt; &lt;li&gt;Dumbbell Fly- incline- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Dumbbell shoulder press- 90 degree incline- 3x8&lt;/li&gt; &lt;li&gt;Standing Dumbbell shoulder combo raises- front and side- 3x8 (one rep is two movements- go light)&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Tricep push down- Rope attachment on cable- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters &lt;/li&gt; &lt;li&gt;One arm tricep extension- Dumbbell, bench at 90- 3x8 (Hold the weight straight above head, bend at elbow, lowering to opposite ear, then extend to lock out, keep elbow close to ear of working side)&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;/ol&gt;   Day 2- Back/Biceps If possible alternate the paired lifts (ex. 1 set pull up followed by 1 set of preacher curl) &lt;ol&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Pull ups- 3x8 (use machine that assists) &lt;/li&gt; &lt;li&gt;Preacher curl- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Seated rows- wide grip - 3x8&lt;/li&gt; &lt;li&gt;Standing barbell or curl bar curls- palms up- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Seated rows- NARROW grip - 3x8&lt;/li&gt; &lt;li&gt;Standing barbell or curl bar REVERSE curls- palms down- 3x8&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;li&gt;Lat pull down- 3x8&lt;/li&gt; &lt;li&gt;Standing curls 3 sets of 21’s (7 full curls, 7 half curl top half, 7 half curls bottom half) go light&lt;/li&gt; &lt;li&gt;Row machine 250 meters&lt;/li&gt; &lt;/ol&gt;   Days 3- Legs/Core  ** Leg lifts- go light, focus on form, low and slow &lt;ol&gt; &lt;li&gt;Warm up- step up’s 2x10 each leg on plyo box or bench&lt;/li&gt; &lt;li&gt;Squats- 3x8&lt;/li&gt; &lt;li&gt;Crunches- 3x20&lt;/li&gt; &lt;li&gt;Cardio- 3 minutes &lt;/li&gt; &lt;li&gt;Leg press- 3x8&lt;/li&gt; &lt;li&gt;Bicycles crunches- 5, 30 second intervals &lt;/li&gt; &lt;li&gt;Cardio- 3 minutes&lt;/li&gt; &lt;li&gt;Kettle Bell swings- 3x8&lt;/li&gt; &lt;li&gt;Oblique crunch- 3x15 on each side&lt;/li&gt; &lt;li&gt;Cardio- 3 minutes&lt;/li&gt; &lt;/ol&gt;   Cardio options: &lt;ul&gt; &lt;li&gt;Rowing machine&lt;/li&gt; &lt;li&gt;Stair stepper &lt;/li&gt; &lt;li&gt;elliptical machine&lt;/li&gt; &lt;li&gt;Or upper body cardio- ski erg&lt;/li&gt; &lt;/ul&gt; Here’s is the link to the home workouts I wrote for the quarantine:   &lt;a href= "<a href="https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp=sharing" rel="nofollow" target="_blank">https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp=sharing</a>" target="_blank" rel="noopener" data-saferedirecturl= "<a href="https://www.google.com/url?q=https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp%3Dsharing&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNGatVguB1wWql6mx4IdAafq0ZE8mg" rel="nofollow" target="_blank">https://www.google.com/url?q=https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp%3Dsharing&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNGatVguB1wWql6mx4IdAafq0ZE8mg</a>"&gt;<a href="https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp=sharing" rel="nofollow" target="_blank">https://docs.google.com/spreadsheets/d/1ADv25XB7GPXG1-3CnwCCiPraENWn1m93LoEW0mQPuus/edit?usp=sharing</a>&lt;/a&gt; I’m using bands. Here the link to some on amazon. &lt;a href= "<a href="https://www.amazon.com/dp/B07F1GS47B/ref=cm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N" rel="nofollow" target="_blank">https://www.amazon.com/dp/B07F1GS47B/ref=cm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N</a>" target="_blank" rel="noopener" data-saferedirecturl= "<a href="https://www.google.com/url?q=https://www.amazon.com/dp/B07F1GS47B/ref%3Dcm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNFkOU48nkqj7P-lCfKHq1cjVzM2Zg" rel="nofollow" target="_blank">https://www.google.com/url?q=https://www.amazon.com/dp/B07F1GS47B/ref%3Dcm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNFkOU48nkqj7P-lCfKHq1cjVzM2Zg</a>"&gt;<a href="https://www.amazon.com/dp/B07F1GS47B/ref=cm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N" rel="nofollow" target="_blank">https://www.amazon.com/dp/B07F1GS47B/ref=cm_sw_em_r_mt_dp_U_ZucEEbYYKQ15N</a>&lt;/a&gt;   I also use a tabata timer app called seconds. I program my workouts into the timer and it announces the next exercise and counts down the allotted time for each station. &lt;a href= "<a href="https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811" rel="nofollow" target="_blank">https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811</a>" target="_blank" rel="noopener" data-saferedirecturl= "<a href="https://www.google.com/url?q=https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNHr1qH3y2tLy8ub2I3C4jh5Cb2U9Q" rel="nofollow" target="_blank">https://www.google.com/url?q=https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811&amp;source=gmail&amp;ust=1606860803879000&amp;usg=AFQjCNHr1qH3y2tLy8ub2I3C4jh5Cb2U9Q</a>"&gt;<a href="https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811" rel="nofollow" target="_blank">https://apps.apple.com/us/app/seconds-interval-timer-for/id363978811</a>&lt;/a&gt;    If your buy the app for $4.99. you can import the workouts as I create them. The app is super helpful, it’s like having a trainer with you. The app allows to run with music or other audio running simultaneously, the music turns down when instructions are announced. Here’s the instructions on how to import the timers. &lt;a href= "<a href="https://www.youtube.com/watch?v=nGYlv2ndVU0" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=nGYlv2ndVU0</a>" target="_blank" rel= "noopener" data-saferedirecturl= "<a href="https://www.google.com/url?q=https://www.youtube.com/watch?v%3DnGYlv2ndVU0&amp;source=gmail&amp;ust=1606860803880000&amp;usg=AFQjCNGzDqJeYFxn_eS52nM1og6CIMh6XA" rel="nofollow" target="_blank">https://www.google.com/url?q=https://www.youtube.com/watch?v%3DnGYlv2ndVU0&amp;source=gmail&amp;ust=1606860803880000&amp;usg=AFQjCNGzDqJeYFxn_eS52nM1og6CIMh6XA</a>"&gt;<a href="https://www.youtube.com/watch?v=nGYlv2ndVU0" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=nGYlv2ndVU0</a>&lt;/a&gt; </code>

62.  How to get into the best shape of your life.  An interview with Marty Wilkinson, College Station, Texas, USA

Marty himself was abused and became an abuser. He was a narcissist through and through. When it came time to choose between this behavior or his son, he chose his son. He was desperate for help. For someone to speak up about this. But there was no one that could relate to him directly. "There was lots of help for people who had been abused. But there was none for people who had been abusive." Marty is changing the waves by speaking out and showing that it is possible for a narcissist to change if they want it bad enough.   For full show notes and links to everything referenced in this episode, please visit www.ourhardknocks.com. Follow on Instagram @hardknocks.podcast Like the Facebook page FB.com/hardknockspocast  If you have your own story to share, please send me a DM or email (hardknockspod@gmail).  I would really love for you to sign up for email notifications on the website, as well as rating and subscribing to the podcast so that others can find the words they need to hear.

Marty himself was abused and became an abuser. He was a narcissist through and through. When it came time to choose between this behavior or his son, he chose his son. He was desperate for help. For someone to speak up about this. But there was no one that could relate to him directly. "There was lots of help for people who had been abused. But there was none for people who had been abusive." Marty is changing the waves by speaking out and showing that it is possible for a narcissist to change if they want it bad enough. For full show notes and links to everything referenced in this episode, please visit <a>www.ourhardknocks.com</a>. Follow on Instagram @hardknocks.podcast Like the Facebook page <a href="http://FB.com/hardknockspocast" rel="nofollow" target="_blank">FB.com/hardknockspocast</a> If you have your own story to share, please send me a DM or email (hardknockspod@gmail). I would really love for you to sign up for email notifications on the website, as well as rating and subscribing to the podcast so that others can find the words they need to hear.

Episode 58: Marty Wilkinson - Can an Abuser Really Change and Recover?