Episode #28 Season 24: Shaun Boyce & Justin Yeo

In this episode of 10 Minutes of Tennis, Shaun talks to world-renowned tennis coach, Justin Yeo, Australian in Puerto Rico. Justin and Shaun discuss how you can lose weight AND get better at playing tennis. At the same time!

YouTube LIVE Replay: https://youtube.com/live/kDoYUcTiOfM?feature=share

Shaun Boyce USPTA: shaun@tennisforchildren.com

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Justin Yeo: https://www.instagram.com/yeocoach/

Bobby Schindler USPTA: schindlerb@comcast.net

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[Music]

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With that said, let's get started with 10 minutes of tennis.

[Music]

Hello, my name is Shaun Boyce.

We are with Justin Yeo, World Renowned, tennis pro Australian in Puerto Rico,

which I don't know how true that evidently is because it makes him laugh every time.

But, we are starting strong today with a new, exciting concept,

which isn't new and shouldn't be all that exciting.

It should be good to know.

And Justin, I'm going to start us off.

I found a list online, which means it must be true.

Because I found a list online, therefore, must be 100% true.

I'm going to go through 10 ways to burn 100 calories,

10 ways to burn 100 calories.

And actually, I only see eight here.

So we're going to go eight ways to go burn 100 calories.

Yoga is number eight.

Strength training and weightlifting, number seven, cycling, number six,

if you don't like your hip flexors.

Running number five, if you're into high impact,

Zumba, which is basically Pilates, while dancing, swimming, number three,

not everybody has access to a pool.

Walking is probably the most popular.

That's number two.

But if you want to save two minutes over your walking,

number one on this list, Justin Yo is tennis.

Running.

Running.

Get a racket in your hand.

Get a friend.

Take your wife.

Go, please.

You need to publish that list.

Need to publish that list everywhere.

You're going to put that list out.

That one doesn't stay private.

That one goes publicly.

Like I said, it is from the internet.

And there are plenty of lists out there.

I'm sure we could find a list that says something else

will burn more calories than tennis.

But I found one to suit our needs.

So Justin, you've got some data as well.

You told me a cool story recently about you putting on the heart rate monitor.

And showing off in front of all the people in the gym associated with you.

One of your facilities where you were out there working out.

And everybody says, Holy cow, I want to be like that guy.

Who is that guy?

And they said it's the guy playing tennis.

So talk to me.

I am.

I'm talking in chat GPT right now.

What?

What are the top 10 sporting activities?

Oh, that's narrowing it down though.

Sporting is specific because I got to zoom in as a sport.

Well, again, we're going to go to the sporting.

Okay, sporting only.

I didn't create that list.

Yeah, I'll create it on CHEPPY team.

We'll talk about it at the end.

How's that?

Okay.

So yeah, it's called the end zone.

And especially like a pulsarade monitor that measures all your calories and measures

all your steps, it measures all your intensity, it measures all these things.

And there were all these, you know, I'm in Puerto Rico.

They're all in their condition of gym.

They're all with personal trainers.

They're all working out.

Hearts out.

They're all trying to burn off all their alcohol and food because they spend the

night too much.

But, you know, they're all in there going, but I, I mean, I think 600 calories.

Now, if not eat this much or drink this much tonight, you know.

So they kept complaining and inviting me.

I was like, give me one of those things.

And it's because it's Wi-Fi, I went out and sent a court in the sun.

I'm a clay court and I literally just wore it on myself for four or five hours straight

with eating balls.

And everybody was in the gym just looking at the, you know, because your intensity level

goes like green and blue and then it goes to red.

It's really up there.

And they're just looking at this TV and seeing it in red the whole time.

Like, I lose that guy.

Like, it's out there.

Like, oh, that's Justin on Santa Court, you know.

And she's a did it. We had like, every pro was falling their books because everybody

wouldn't be out in tennis court.

It's gonna lose the same amount of calories, you know.

And I'd never told them, but now you have to spend all this money.

If they just skim because you're out in the sun all the time.

So, so it is a loose weight.

If you just skid all the other way around, you know.

So, yeah, anyone.

Yes, yeah, it's proven fact.

It's been a proven fact of the decades that tennis will lose the most calories or lose the

most weight.

But the one thing I want to clarify, and because there's a lot of old school plays and a lot of old

school hitters out there and a lot of, well, the new school, they're not working hard enough.

So, they don't match the old school as far as I'm concerned.

They don't hit as many balls.

They don't push as hard.

They don't train as hard.

They may say they're a little smarter, but really, there's, you can't do

you can't replace hardwood.

But the theory for me, and I've proved this now in the last two years, is when you're out there

and you're hitting for an hour, there's a lot of people that just go out and hit and they're

feet the ball out of hand and play to 11 and they just hit and hit and hit.

Every person I know that used to just do a lot of hitting for an hour turned it into it.

I said, "From look, play matches.

Play."

Like, just set up matches.

And they're like, "Well, yeah, but matches this lot of stop-starting, stop-starting,

it compares to just hitting."

So, well, no, because it's to up and down, up and down, that goes higher,

because you can handle higher, higher rate because you're coming back down,

is going better than just being sitting on a peloton, just peddling and being ball,

sitting in balls, being ball.

Every single person for the last 12 months that went into match play and started doing

matches three times a week instead of just hitting or lost the title away.

And I mean a lot, a lot of percentage body fat, they lost size,

they lost a lot weight on just playing matches.

And that's adding in the anaerobic, right?

That's you, yes, you've got your anaerobic.

I'm not working for an hour, that's just working out.

But adding an anaerobic to spike it and get your heart rate down and spike it and get your heart

rate down, tennis can do both of those things.

Yep, and then when you're in match play, there's the height of emotion, there's a height of

chemicals going up and down, and that's what generates and burns even more.

And hey, let's talk about the release, like, you know, when you finish, you know,

we'll lose, you're eager to go more, do something else to change it up, but to come back and

be the next time, or do something different next time. So I can tell you, yes, tennis ball

lose weight more than just about anything ever. Yes, people will say there's a lot of traction

on the body, but if you really, I mean, I've had to show this multiple times, you can look on IBM's

statistics, right? That 80% of a match is within about a three feet circle around 80% of a match,

right? So it's not like people like, "Oh, I've got to ride here, and I have a man, and I've got to go

over here." And it's like, "No, that's not how tennis is done." Like, if you watch a player,

they, they, they are identifying, if I, if some people, let me back up, coaching ones, if you feel

like you're all over the place, there's a good chance you're not watching the racket and you're not

watching the ball come off the rack. Because when you perceive things, you tend to move earlier and move

within where the ball is. And that's what I'm trying to talk about three feet around, and it's 80%

of the time. You're really not traveling a lot of the court. Now, the players are, because, you know,

the more they, you know, push them side to side, the more they open up the court, the more they open up

opportunities. But, you know, you can look at the statistics and show that you only, you know,

cover, you know, maybe a mile of running on a tennis court after a match, you know, that you're only

hit. When you add up just the points and the live time of the ball, you're probably only playing

18 minutes, you know, or 15 minutes, depending on the length of the match, you know. So, when you really

add up, you're like, "Okay, there's not a lot of traction on the body in a matter of time, but there is

a lot of balance that has disappeared." Well, and imagine the fun. I mean, just stop and think about

going for a run. Some people enjoy it. Clear your mind. My wife was a runner for a long time. She liked

it. It's just clear mine, but it also can allow you to think, which is a strange combination, but

that's how it works. And I never liked running. I never enjoyed it. My fitness was tennis, and it was

three, four times a week. Thankfully, I was a teaching pro for a long time, spending all day on the

clay. There's no way you can not, you know, stay fitter than you need to be just to be, you know,

have a regular job and go into the office every day. So that was a benefit I had, but when you think

about the fun and say, "Okay, I've got an hour." It isn't just what's the most I can do in that hour,

but it's also, I want to enjoy that hour. Is tennis not just more fun than most other things that I

can do to burn 500 calories? Yeah, I mean, the only people that's not fun too is they can't handle

it for a day or what they can't coordinate their feet, you know, which is why Pickable is alive.

I'm sorry, Pickable will be when you can hate me right now, but at the same time, it's very smart.

Whoever architecturally designed or engineered designed Pickable, he saw the obesity rate.

He saw what convenience people have less time. He saw all the different things, and if you look

at the world ratio of obesity and everything, and how much people want to lose weight and do something

activity and be social, he designed something absolutely perfect for people to somehow get some

activity, lose some weight and have some fun, right? And that's Pickable, but don't relate to this,

please don't do that. So that's a different conversation. Justin, you're

behind your chat GPT information you were looking for. So we finish off with, yeah,

what we're looking for you were looking for a list of sports by calorie burning. Is that what we're

looking at? Because I'm pretty sure baseball is not on that list. Well, we'll soon find out. I'm

just going to do a chat GPT golf. Golf gets an extra tick because it's four hours of something.

So at some point, if you're doing four hours of something, you have to be burning some calories

going for a walk through the woods, which I love, by the way, so I don't I don't put down golf

for that. I think that's that's a good thing. A good physical activity because I love a walk

through the woods and it combines sport with hopefully a friendship and a good relationship

and being able to walk through the woods at the same time, but it isn't going to have the same

intensity. You know, nobody goes in place golf for just an hour, too. That's, I don't think,

stand on the ranges. The thing is the same as being on a ball machine, which can get you that can

get you that aerobic activity. But like you said, the ball machines aerobic playing matches is

anaerobic. You can do both. And in that case, you're losing weight pretty quickly.

Yeah. So again, the very, very smart sports medicine people in the world that have proven things

that have changed lately from cardio. You know, like, you know, we should drop a lot of the cardio

treadmills in the gyms and try to make people learn how to be a little more intense, a little more

lightweight, a little more programs because it's proven. It's better for the body, better for

muscle tone. And you're going to lose more weight than standing on a treadmill doing this all day.

And doing this all day, too, your heart rate just sits in one spot. So you're actually forcing the

heart to stay in one thing. And that's not good either. The heart needs to go up and down. Up and down.

That's how it makes it fitter and stronger. So I got to actually even don't want to talk about

chat, because they've gone. Number one is running a jogging. Number two is swimming. Number three is

cycling. Number four is jump rope. Number five is boxing. Number six is rowing. And number seven is

tensed. Number eight is soccer. Number nine is basketball. Number ten is CrossFit. So CrossFit,

I would say actually loses weight really well until you get too crazy. And then you get to the

injuries in your game more weight. So be careful. Sure. So, um, but running a jogging on the basic

level, running a jogging on swimming is definitely easier and cycling. So I actually, I would say with

the top four, that it easiest to get started if you want to lose weight. Running swimming

cycling, jumping rope, doesn't cost you money. Get out there and get something done. You know,

great. You want to lose some weight. It's as it gets going, boxing, you could probably shadow,

rowing your definitely knee equipment. You know, tennis, you need equipment and a court. So yeah,

I think I could see those top four, you know, and they classify that 600 to a thousand calories per

hour when you're running your jogging swimming is 500 to 700 calories. But when you look at this,

they say tennis, tennis and bad men, you know, singles match is between 600 and 900. So it's about

the same level as running a jogging. So, um, for the top 10 list is the calorie food is about the

same as what they're saying you check you to. Okay. That makes sense. Justin, we're going to go longer

on YouTube, but we're shutting down our 10 minutes of tennis because it became 14 minutes of tennis

today. Right. Wow. That is. It's exactly. We will continue live on YouTube, but we are shutting it

down just in you. Thank you so much. Well, there you have it. We want to thank Rejovenate.com for

use of the studio and be sure to hit that follow button for more tennis related content. You can go

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See you next time.

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