What I’ve Learned From Fooling Penn & Teller; The Biological Benefit Of Surprise

Hosting Fool Us is an absolute pleasure. I get to see so many incredible magicians performing amazing acts that completely blow my mind. Obviously, I’m easier to trick than Penn & Teller, but I have recognized one very important key to fooling the masters.

It seems like Penn & Teller really do know all the tricks in the book. But the magicians that do succeed in fooling them consistently do so by changing the game. Their tricks work because Penn & Teller simply didn’t see it coming. In other words, the element of surprise is what makes the magic work.

Here’s the lesson that realization illuminated for me: Our bodies aren’t any different.

There is a biological benefit to surprise. When our bodies know exactly what to expect from our fitness routine, our body gets smarter. Our muscles learn… our energy becomes more efficient… and what once felt tough starts to feel easier.

Of course, getting better is a sign of success. But if we get too good at the same routine, we will burn less calories, build less lean muscle, and see less progress. Our bodies have “figured out the trick” to our exercise routine.

That’s why the secret to better workouts is mixing things up and surprising our bodies with new and unexpected challenges.

Here are four of my favorite ways to pull off some real fitness magic.

Switch Up Your Intensity

Mixing heavier workouts with lighter ones keeps your muscles guessing… making it easier to break through plateaus and see gains faster.¹

• Do one workout with heavier weights with less reps and the next day with lighter weights and more reps.
• Even if you don’t use weights, change up bodyweight exercises (such as slow, controlled push-ups one day and explosive push-ups another).

Change Your Cardio Style

Quick, intense workouts help you burn more calories and boost stamina… while steady, longer sessions are great for fat burning and endurance building. When you alternate, you get the best of both worlds.²

• Once or twice a week, swap a 30-minute jog for 6 rounds of 1-minute sprints with 2-minute rests.
• Keep your steady walks or light jogs on other days for recovery and endurance.

Mix In Something New

Keep things interesting by incorporating a dance class, yoga flow, or shadowboxing. It will wake up muscles you don’t usually use and helps improve your balance and coordination.³

• Try one new movement session a week.
• Rotate activities monthly to keep the challenge fresh.

Don’t Underestimate Rest

Your muscles don’t actually grow while you’re working out. Your body repairs and strengthens while you’re resting. In fact, sleep and recovery days can actually help you make bigger gains later.”⁵

• Schedule at least one full rest day per week.
• Every 6–8 weeks, reduce your workout volume by half for a week.

The next time you feel stuck in your workout routine, instead of just “going harder,” think like a magician and keep your body guessing. A simple change to a familiar routine can be just the “sleight of hand” your body needs to spark fresh results.

Your muscles, energy, mind, and confidence will ALL improve, because sometimes the best results come from moves your body never saw coming.

References:

1. Kraemer WJ, Fleck SJ. Optimizing Strength Training: Designing Nonlinear Periodization Workouts. Human Kinetics; 2007.
2. Weston M, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. Br J Sports Med. 2014;48(16):1227–34.
3. Taube W, Gruber M, Gollhofer A. Spinal and supraspinal adaptations associated with balance training and their functional relevance. Acta Physiol (Oxf). 2008;193(2):101–16.
4. Areta JL, Burke LM, Ross ML, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319–31.
5. Baird JF, Sparks SA, Ingham SA, et al. Periodization strategies in competitive endurance athletes: a systematic review and meta-analysis. Sports Med. 2018;48(3):511–531.

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