Obi Obadike | The Smartest Way to Build Muscle Mass, How to Prioritize Recovery, & Fasted vs Fed State Exercise KKP: 747

Feb 23, 2024

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Today, I am blessed to have here with me Obi Obadike. He is the current Telly Award-winning TV co-host of a national syndicated health TV show called Lifestyle Magazine over the last 4 seasons. And he has won 3 Telly Awards associated with that show as a TV host.

Obadike was a top Division I collegiate track athlete at Cal State Fullerton, where he was the school record holder in the 100 and 200 meters as well as the 400-meter relay. He was also co-athlete of the year at the university and a two-time All Big West Conference sprinter. He was the fastest guy in the history of the university.

He holds B.A/B.S and M.S degrees and is a certified nutritionist specialist and certified trainer with ISSA. He has been a writer and contributor for fitness magazines and sites such as Muscle and Fitness, Bodybuilding.com, AskMen.com, Sharecare.com, LiveStrong, Shape, Oxygen, and many others.

In February of 2017, he was named Senior Executive Director of Health and Wellness for the ISSA- (International Sport Sciences Association) as well as an advisor to their presidential board. In January of 2018, he launched his own signature supplement brand called Obistrong with his business partners.

In this episode, Obi covers a wide range of health, fitness, and well-being topics. Obi dives into the evolution and risks of bodybuilding, highlighting the extreme nature of the sport and its potential negative impact on overall health. He advocates for using dumbbells in workouts, provides injury-smart alternatives to traditional exercises, and stresses the significance of proper timing and energy management in workout routines. Plus, Obi shares his perspective on health and gratitude, emphasizing the value of being healthy and functional over material wealth. Throughout the episode, Obi emphasizes the importance of understanding the scientific aspects of exercise and prioritizing wellness for long-term health and happiness.

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[09:15] Foundations of Effective Coaching: Prioritizing Client Safety and Personalization

- Obi emphasizes gathering detailed client information, including their height, weight, fitness goals, dietary preferences, allergies, and any past or present injuries or health concerns. This comprehensive assessment forms the foundation for creating a tailored program that ensures safety and effectiveness.

- He highlights the potential dangers of not collecting this information, as it could lead to prescribing exercises that are inappropriate or even harmful to the client. For instance, someone with a history of knee or back surgery may be at risk if they are assigned exercises like squats or deadlifts without proper consideration.

- Obi underscores the coach's responsibility to ensure their client's safety and well-being. By taking pride in not having any injuries under his supervision, he emphasizes the importance of being thorough and attentive to each client's needs.

- Lastly, Obi touches upon the ethical dimension of coaching. He suggests that failure to gather essential information and tailor programs accordingly is akin to "stealing money" from clients, as they are not receiving the personalized guidance they paid for.

[16:00] Redefining Bodybuilding: The Evolution, Risks, and Health Considerations

- Obi discusses how bodybuilding has evolved from simply building one's body to an extreme pursuit characterized by intense exercise regimens, excessive dieting, and water depletion before competitions.

- He highlights this extreme lifestyle's negative impact on overall health, including cognitive and cardiovascular function.

- Despite the goal of achieving the best physique, Obi argues that bodybuilding is contradictory to optimal health. He emphasizes the toll it takes on the body, especially with the use of performance-enhancing drugs, which can lead to organ enlargement and irreversible damage.

- Obi urges individuals interested in bodybuilding to consider the risk versus reward aspect carefully. While the allure of fame and success may be enticing, he stresses the importance of evaluating whether sacrificing years of one's life and risking long-term health consequences is genuinely worth it.

[21:55] Dumbbell-Based Workouts and Injury-Smart Alternatives

- Obi advocates using dumbbells over other equipment, citing their ability to provide a free range of motion and better muscle-shaping potential.

- He believes exercises like flat dumbbell chest presses and dumbbell squat calf raises are practical for building and shaping muscle.

- While acknowledging the popularity of the bench press, Obi expresses concerns about its potential to cause shoulder injuries. He suggests opting for alternatives like flat dumbbell chest presses to reduce the risk of injury while effectively targeting the chest muscles.

- Obi emphasizes the importance of focusing on triceps training to improve arm shape, as the triceps make up two-thirds of the arm. He recommends exercises like bench dips for targeting and shaping the triceps effectively.

- Obi suggests incorporating exercises like wall sits and T-bar rows into workout routines. He praises wall sits for their simplicity and effectiveness, especially when combined with dumbbells for added resistance. He highlights T-bar rows as an excellent exercise for targeting the back muscles.

[29:00] Workout Timing and Energy Management

- Obi recommends doing cardio after weight training rather than before.

- He explains that cardio before weight training can deplete energy levels and affect strength during the weightlifting session. However, if cardio must be done before weight training on the same day, he suggests allowing a couple of hours for recovery between the two workouts.

- While there's a common belief that fasted cardio promotes more significant fat loss, Obi highlights that studies have not consistently shown significant differences in fat loss between fasted and non-fasted cardio sessions.

- He suggests that if doing cardio in the morning on an empty stomach, it's beneficial to at least have a protein shake beforehand to sustain energy levels.

[44:00] Striking the Balance: Muscle Growth and Recovery

- Obi emphasizes the importance of balancing muscle growth's breakdown and recovery phases.

- He explains that while it's crucial to challenge muscles through intense workouts, adequate recovery time is equally essential for optimal growth and strength maintenance.

- Proper recovery plays a vital role in maintaining muscle mass and strength levels.

- He highlights the importance of understanding the scientific aspects of exercise, including muscle recovery, to optimize training routines.

[54:20] Health: The True Wealth - Obi's Perspective on Gratitude and Priorities

- Obi expresses deep gratitude for his health, emphasizing that it extends beyond aesthetics.

- He highlights the importance of being healthy and functional, acknowledging the blessings of walking, sleeping, and moving without health complications.

- He urges listeners not to take their health for granted, recognizing that individuals are battling life-threatening conditions in intensive care units.

- Obi underscores the value of health over material wealth, emphasizing that money can be earned, but health cannot be bought.

AND MUCH MORE!

Resources from this episode:

● Website: https://www.obiobadike.com/

● Ethical Inc: https://ethicalinc.com

● Follow Obi Obadike

● Instagram: https://www.instagram.com/obiobadike/

● Facebook: https://www.facebook.com/ObiObadike

● X: https://twitter.com/obi_obadike

🥑 Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com

/ / E P I S O D E S P ON S O R S

Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad

BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order.

Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.

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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.