Mind Pump: Raw Fitness Truth - 2129: How to Stay Consistent With Health & Fitness, the First Thing to Focus On to Lose a Lot of Fat, the Best Rep Ranges for Progress & More (Listener Live Coaching)

Episode Date: July 29, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Fitness & Health can save the world! (2:09) Music and education. (33:04) Seeking outside of the traditional way of learning and educating ourselves. (38:30) Training your palette to prefer whole-natural foods. (45:23) Organifi practices what they preach. (52:53) Shout out to Drew Canole. (55:26) #ListenerLive question #1 - What are some tips/tricks you all have done to stay living a healthy lifestyle? When you have lulls in your fitness, what do you do to stay on track? (56:53) #ListenerLive question #2 - I have a lot of weight to lose, should I cut first or wait and build muscle? (1:14:14) #ListenerLive question #3 - What exercises could I do to strengthen the muscles in the throw and get more explosive at disc golf? (1:31:13) #ListenerLive question #4 - Should I opt for doing the big lifts at the beginning with lower reps and high weight and finish it off with lower weight and high reps? Should I stick to a specific rep range throughout the whole workout? (1:53:40) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Butcher Box for this month’s exclusive Mind Pump offer! Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** July Promotion: MAPS Starter | MAPS Starter Bundle 50% off! **Code JULY50 at checkout** Mind Pump #2107: The Science Of Becoming A Better & Happier Parent Let me make mathematics and music together: A meta-analysis of the causal role of music interventions on mathematics achievement Watch Quarterback | Netflix Official Site Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** MAPS 15 Minutes The Resistance Training Revolution – Book by Sal Di Stefano Reverse Dieting 101 | MAPS Fitness Products MAPS Prime Pro Webinar Functional Training: Coiling Core Swings with the RMT Club Amazing QL Stretch- Snake Reach Mobility Session Slap Shot Mobility Session- Get Your Whole Body Ready to Go For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump Mind Pump #1612: Everything You Need To Know About Sets, Reps & Rest Periods Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned FrSteveGrunow (@FrSteveGrunow) Twitter Arthur Brooks (@arthurcbrooks) Instagram Kirk Cousins (@kirkcousins) Instagram Ben Greenfield (@bengreenfieldfitness) Instagram Patrick Mahomes II (@patrickmahomes) Instagram Drew Canole (@drewcanole) Instagram Mike Matthews (@muscleforlifefitness) Instagram Jordan Peterson (@jordan.b.peterson) Instagram David Weck (@thedavidweck) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the history of the world. This is Mind Pump, right? In today's episode, we answered live caller's questions. But this was after a 54 minute introductory conversation. So what we talk about fitness,

current events are lives, studies, and much more. If you want a fast forward or skip around to your favorite parts, check the show notes, we have timestamps there. Also, want to be on an episode like this one where we can help you out, email your question to live at minepupmedia.com. Now this episode is brought to you by a couple sponsors. The first one is Butcherbox.

They deliver grass-fed meats, heritage pork, and wild-caught fish to your door. And right now, if you sign up through our link, it's butcherbox.com forward slash mindpump. You'll get two packs of bacon included in your box for free for an entire year, plus $20 off your first order. So go check that out. It's butchrobox.com forward slash mind pump. This episode is also brought to you by Organify. This is a supplement company that's different than others.

They're dedicated to health, wellness, and athletic performance. Everything's organic. Everything is glyphosate residue-free tested. It's great products that are good for your health. Go check them out, go to organifi.com. That's O-R-G-A-N-I-F-I.com-flour-slash. My music code, my pump, like you're 20% off. We're also running a sale on some workout programs.

We have a beginner strength training program called Maps Starter. That's 50% off. And then we have a bundle of programs. Maps and a bulk of maps program called Maps Starter. That's 50% off. And then we have a bundle of programs. Maps and a bulk of maps prime called a starter bundle. That's also 50% off. By the way, this sale ends in 72 hours. We have three days left to take advantage of this.

It will not be back again until next year. So if you're interested in either one of those or both, go to mapsfitinistproducts.com and then use the coupon code July 50 for the discount. All right, here comes the show. Fitness and health can save the world. Everybody look, we're in a war and you trainers and coaches, you're the soldiers. Everybody pay attention, they want you sick, they want you unhealthy, they want you reliant. Fitness is the weapon.

This is how we can win this war. Let's talk about this. This is the way they want you fat, they want you lazy, they want you low test austere own. They do. So people like form comply and just sit there. Well, I mean, people like who's they, right? Who's that?

All right. You know, we to paint the picture a little bit. It's, I mean, we could be more specific, you know, big pharma government marketers of products and services. Why do they want you that way? Money. Depend it on them. Yeah, if you're unhealthy, you consume more. If you're unhealthy and you feel insecure, you're easily manipulatable, you don't feel empowered. It's easy to get you to buy things. The markets reflect this. You walk into the grocery store, look at all the products that are geared towards, you know, technically unhealthy behaviors

of people. So they want to promote that. Healthy fit, and I mean health in the true sense, like total like health, not just like you look buffed or whatever but you're really secure and healthy you feel empowered like you don't consume as much you don't rely on others or or or feel like you need the safety and promises of others as much so it's hard to manipulate you and this is definitely a war and it's it's coming from all angles and fitness solves this healthy Healthy, fit, secure people. They don't want that. They don't want that. Do you think that this is a product of what happens

in unfortunately in like a capitalist society? Do you think that at one point, because we are so driven by money and making more that eventually you're gonna get evil actors that are gonna find ways to manipulate the masses to get the most amount of money out of them. That's a good question, but the truth is that those desires exist, whether,

I know, no matter what system we're in, right? No matter what the evil act is, it's like, the question, I know the next question I would have, the follow up is, is there a better system than that? Because no matter what, you're going to find evil actors, no matter what, there's gonna be people that manipulate. But is this, and so is this more of our product

of evil in society, or is it more of a product of because we incentivize making more money? Well, the, the, you know, the commissars in the Soviet Union were just this power-hungry and greedy as owners of corporations or investors in Pfizer or Big Pharma, for example. So it's no different, but the difference is in markets, the consumer has more power to influence. So this is where things get really interesting. Think about all of the collective innovation and ingenuity that we have as a society.

Now think of where it gets directed, right? It gets directed towards the products and services that the consumer wants. Right. So if the products and services that the consumer wants reflects good health, this is what we're going to get. Innovation. If the products and services that the consumer wants is to distract us, to numb us, to medicate ourselves, then that's where the innovation goes. Like, there's no better example than the internet. If you look at the internet, so much innovation goes towards porn sites. So much innovation goes to porn sites.

Why? Because they get so much use. Imagine if that much consumption power went to people who are like, we wanna solve real problems. I want real health. I don't wanna just numb this headache or this joint pain or Distract myself from depression or whatever. I want like imagine if all the innovation went in that direction Imagine if you walked into the grocery store and the average consumer wasn't just looking for something fast and

Tasty but was looking for something nutritious and healthy something that was really nourishing right but was looking for something nutritious and healthy, something that was really nourishing, right? Imagine what the products would look like or what the grocery store would end up looking like. So we have a lot of power, but the key is to know and understand where we're going and where the direction is and who is trying to manipulate. I think that's the key.

Yeah, this is always the optimism for me is to see that that's really where we have the most say at all. It's like where we're going to spend our money and our and what we do in terms of like our behaviors. And at the top, if you want to look at it as as you know companies and government to handelings of these things, trying to kind of shape culture and move in a certain direction, you know, maybe it's money driven, maybe there's other reasons for it, control, whatever it is. But as, you know, in the capitalist kind of setting, at least we have that ability to, you know, spend our money here and, you know, be it, like, have some kind of say in terms of like,

how we do things and how we empower ourselves with healthier practices. So that way, you know, we at least have that bit of freedom within the system. Yeah, so look, no market is impervious to this, okay? Our space, our space is as corrupt as the other ones I just mentioned. I'll give you a simple example. We've talked about this on the show many times.

The gym industry. If you look at the winning model, the winning model in the gym industry is the following. Charge a cheap enough membership to where people sign up. They don't show up because if they show up, you've got to close your doors, you've got too many members. So they don't show up. It's cheap enough that they sign up and that they don't cancel, because it's only nine bucks a month. The winning model in the gym industry is literally we want people to not work out. We want people who are unhealthy.

Literally, that's what they want. If the gym industry were really doing this in the right way, what I mean by the right way is like we're really trying to help people. It wouldn't look that way. It wouldn't be a $9 a month membership. You couldn't have a 30,000 square foot facility in a city with a million people

and charge $9 a month if people are actually showing up, actually working out. Like the people who are the, and by the way, in the gym industry, they talk about this. This is like a dirty secret. The people that cost you money, that you lose money on in your gym. That's what they use the gym every day.

The hardcore, consistent members. They don't buy your supplements. Not built for that. Yeah, they don't show up and buy all your supplements. They don't buy all your crap. They pay their monthly fee and they show up every day and use your equipment. Yeah.

So for hours. For hours, right? So my point with this is that we literally, and I say we as those of us in the space as coaches and trainers, we actually are soldiers in this war because healthy, fit, secure people. Look, let me put it this way. Look at all the big problems society. Look at people like to talk about the climate. Look at the carbon footprint and the pollution that's sick unhealthy dependent people create versus healthy fit and secure people.

It's a lot higher. Look at innovation who innovates more and then look at where the innovation goes. Healthy people want to innovate in a direction tend to want to innovate in a direction. That's healthy. Unhealthy people are looking to innovate in a direction that is less healthy. Unhealthy people are looking to innovate in the direction that is less healthy.

Look at productivity. And in eight hour workday, a healthy person who feels good is far more productive. Look at violence. This is a fact, okay. Now we now have lots of data to support this. None of this is, by the way, that I'm saying is just anecdotes. This is all fact.

When you exercise right and you eat right, nothing's more powerful at lifting people from the everyday type of depression that people experience or anxiety. It makes you feel less irritable, more positive, meaning the normal stuff that happens your life, you're stuck in traffic. If you're fit and healthy,

you're less likely to be so pissed off by it. You're more resilient towards it. You're less likely to want to have conflict with people. You're more tolerant. Here's another one. Tolerance is a big buzz word. Tolerance, inclusion. By the way, those are weaponized by politicians who want to control you.

The most tolerant, inclusive place on earth, I'll make this argument. In fact, I did a post like this. Father Steve, who's the producer for Word on earth, I'll make this argument. In fact, I did a post like this. Father Steve, who's the producer for Word on Fire, is a very popular Catholic podcast. So he's an actual priest. When I made this tweet, he actually commented underneath and he says, I'm afraid you're right, and it's even better at doing this than the church.

The most inclusive place you'll find anywhere is a gym, a hardcore gym. You go into a hardcore gym, it doesn't matter what you look like. I don't, I don't know, but it cares what your political beliefs are. Nobody cares what religion, you worship, nobody cares. You're in the working hard, everybody's working hard. There's a mutual amount of respect. And the most tolerant, inclusive people in that gym are the most hardcore people and anybody

who's ever experienced and who's done this knows it's totally true. So this is a very powerful, very powerful vehicle that has tremendous benefit, not just the aesthetic, you know, the obvious I look better or the health, I feel better, you know, all that stuff. Man, just think of right now, if you look around the world, look around your town, imagine if everybody were 20% healthier, in the truest sense, not 20% look better, but I mean healthier. How different do you think experiences would be for people

in your town? So this is a big deal, and I know I'm making a sound like we're, you know, this is like this, like this crazy crusade. This is for real. This is crazy. And if you're a trainer or a coach, by the way, I'll say this is a, and you guys manage trainers, you know this, it's really hard to get a trainer who comes in and starts, it's

hard to teach them how to, let's say, build their business or make money, not because necessarily they don't wanna do that, but because they're not driven necessarily by that, they're driven by this, they know, they have this defy, like I wanna do this, because they believe in this. And so as a manager, I used to have to teach them how like building a business actually helps you do that.

So trainers of coaches listening right now, especially those that haven't been jaded by the fitness space yet. Yeah. Right now, as I'm talking, you know how they feel. They're all like, oh yeah, that's exactly why I'm doing. Well, falls in line too, and we had that conversation with Arthur Brooks and talking about like how you're going to make the most impact in the world, really, is to shape your local community and to do it like one person at a time and Think about that in terms of yourself and in what you're Grow how you're growing and what that's gonna do in terms of like affecting everybody else around you And then from there it grows it fosters it it spreads And it's just such a more effective approach is to like be able to kind of take that self-assessment and

take personal accountability and to improve every day and try your best to infuse that. And other people, who does that better than personal trainers and working with somebody one-on-one and helping them grow and foster that mentality and that ability that they have that strength and that ability to shape their lives in a better direction. Yeah, 100% how optimistic Are you guys that we can even win that war and is it more We just want to lose lose less than what we're already losing because I I Totally agree on everything that you're saying losing because I totally agree on everything that you're saying. My fear is that human behavior has already proven that we're going to take the easier route. I would rather numb

myself with cigarettes, with alcohol, with food, with drugs, and of course the big corporations know this, and so it's us against them on the messaging, right? We're trying to, our message is, it's going to be hard, it's going to take a long time, it's going to be worth it, so can we win this war, or is it we just are trying to lose less? That's, you know what? I'll tell you what, I'll reframe that because Adam, you're a serial entrepreneur, a successful serial entrepreneur. When you start a new business, do you inundate yourself with the statistics or do you go in

there being like, I'm going to win? Yeah, you have to believe you're going to win. If you're going to, you have to be a little delirious. Hey, listen, you got to be a little... I don't fear the soldier who goes to war, who's like, man, I don't know if we're gonna win. I fear the soldier who's like, I don't care. I'm going and I'm gonna win and I have a belief.

So if we're gonna win this war, there's only one way to do it, and that's to believe that you can. Whether or not we do or not, I don't care. That's the right answer. That's the right answer. I think that's the right answer because I, and what a great analogy to, you know, just having

success in entrepreneurship because 80% will fail. That's right. And I think that's what we're facing. I think we're facing horrible odds, horrible odds. You know what's funny? It doesn't mean it's not it. It's not possible. You know what's funny? It doesn't mean it's not a problem. You know what's funny about that? When we talk about our career as trainers, it's hard to make money, it's a hard business,

and if 30% of your clients get long-term success, you're way better than most trainers. We paint like a realistic picture. How many times have you heard people say, I left my successful career to become a personal trainer because of your show. Yeah The odds being stacked against us people listening right now who feel this fire that I'm communicating right now all that does is Emboldened us. I don't want good good. I'm glad the odds are stacked against me that makes me even more angry and even more on fire so bring it on But look at what I, what I'm stating is 100% the truth.

Every market, you can go through literally check list. Every market, go down that list and imagine the changing consumption habits if people felt fit, healthy and secure. What kind of clothes would people buy? How would they purchase clothes? Makeup, plastic surgery, medicine, food, homes, organizations, education,

like literally if people went on, by the way, this is not a destination, you're not gonna be like, I'm fit, healthy, and cured, or whatever. It's just a pursuit, you're moving towards that. It's a growth pursuit. If people kind of wake up a little bit and understand like, okay, this is, this is a very good pursuit. This is the direction I want to move and they continue moving this direction and it becomes a movement. Oh my god. Like the, the progress that we would make in every

aspect of society is tremendous. So again, the soldiers are the good coaches and trainers that are out there, the people that are out there that are doing this for the right reasons trying to train people and help people and coach them and simultaneously work on themselves. Because I guarantee you, by the way, the naysayers are going to do this. Here's what the enemy's going to do. They're going to paint the trainers, the coaches, and the fitness peopleayers are gonna do this. Here's what the enemy's gonna do. They're gonna paint the trainers, the coaches,

and the fitness people as hypocrites. They're gonna say, oh, really? We'll look at those insecure bodybuilders. Look at those body-obsessed fitness influencers. Yeah, look, we're all human. We're all human. This is a pursuit, this isn't it. Nobody's perfect.

Only one person has ever lived in the history of mankind was perfect. Nobody's perfect. It's a pursuit. Don't let them, um, don't let them discourage you by pointing out your imperfections or the imperfections of the people on this pursuit. And they will, there's a lot of money and a lot of power behind trying to, um, defeat the message that I'm communicating right now, but it's the truth, bring it on. It is strange how we've seen in the last, you know, a couple of years,

just recently, the attack on the health of fitness space, you know, on gyms and gym culture. And that's really weird. It seemed, for a long time, it seemed like that's always been a, just like, leave it alone. Yeah, non-political. It only helps everybody. They don't have an agenda. You know, it's like, so to see the media kind of come after the gym culture and we're exercising.

Not a lot of things make me get my cacles up and start thinking like you guys in conspiracy theories, that's really fucking weird to me. It really is. I don't think it's like this organized, by the way. I don't think there's like a leader who has meetings with all these, I think it's just in their best interests, all these markets, all these, it's in their best interests to feed sick, ununhealthy, not to feed.

You'll lose consumers. If your consumer, most markets will lose consumers. They'll have to shift completely. And even if they do, you're gonna lose consumers if they become secure, fit and healthy. So that's all it is. I'm not, when I'm saying the enemy, I know I'm painting like this like, like,

Sauron, right, the eye. He's like, got all these hordes of whatever. And you could picture it that way, and that gets me fired up, because I like to think of things that way, but the reality is, is it's just in their best interest, and they're all trying to do this. By the way, look at our space, again,

I'll point to another way that our space gets infiltrated. Look at the division in the fitness space between different factions or styles of fitness. You got your yoga people, your mobility people, your power lifters, your bodybuilders, your crossfitters, your distance runners, and then they all fight with each other and argue. So you know what the funny thing is? We're all, we're all reality like we all join arms.

We're all moving. We're on the same pursuit. I know. I've been thinking about that too. And it's really at this point, if this keeps persisting in terms of this sort of deliberate misinformation and trying to mischaracterize like the gym culture and the gym itself and make it look like it's this, you know, negative toxic place. Like we really need a rally. These other different modalities, different camps and different, I mean, we need to like, band up and push back against that and show people,

it's like, we're unified. It's the only way I think that you can get everybody unified is if there was a concentrated attack on all of us. Just like, I mean, if you could go back hundreds, go back thousands of years, we would naturally make our own tribes. We wouldn't give a shit about what the, the things that the tribe down the, down the road were doing. Unless there was a concentrated attack on all of us. That would force us to unify and fight. So I feel like that's the only way that this happens is one, everybody kind of wakes up

and sees what's happening and agrees that it's a concentrated attack on healthy people trying to keep us unfit and sick and dependent dependent on help and support. This isn't conspiracy theory. It's like you got to look back and see like all of these measures that were stacked against like us having good health. It was just it was from all different angles. And so to be honest with ourselves and to realize the reality of what we're facing, it's a real thing. It's not conspiracy. It's so hard because one, what we're selling is much tougher to sell.

And the other side has gotten so good at selling and presenting their message as virtuous too. That's, and I'll give an example of like something that I was getting into somebody with about, you know, I did you see that? I don't know even know how the, I didn't know the Supreme Court could throw something out, and then the, the president still come back over and move forward. Yeah, he, so he's like moving forward on the, relieving the, Oh, the bailout of the school debt.

And that seems so virtuous. Like, oh, I'm a struggling 20 year old and I've got 80,000 dead and he wants to come save. But you just don't understand economics at that point. You don't understand that printing a bunch of money and relieving you because that's someone has to pay that debt off, right? It's coming from somewhere. It's coming from other taxpayers.

It's coming from the government printing money. It's got to come from somewhere and you which you don't even realize is ultimately That's even worse for you in the right in front of you It feels like that feels good and you're helping they're helping me But they're really not helping you and the reason why they can sell it that way is because when you and I love using the analogy of like a monopoly board when I own Boardwalk and park place and all the greens and all the reds and then all the rest of you have or distributed all the other properties

and you run out of money because I got all the hotels and stuff on there and I win. It looks real virtuous for me to say, hey, the bank should help you out and give you guys some more money. It's right back there. What do I care? Yeah, he's, because I know as soon as you keep rolling that dice, it

comes right back in my pocket. So I get richer by telling you that I'm trying to help you out by giving money. So I look virtuous by doing that. I think that like the, the, the, the farmer does this really well. Government does this really well. And so, you know, we really have to find a way to educate people that a lot of this bullshit that they're being sold is not in their best interest. It's crazy because we wouldn't, good parents would never raise their kids this way.

Like imagine you had a kid and they go off to college and now they're trying to get a job and they're like, I'm just going to stay at home and play video games. And then after a couple months, hey, Dad, any more money, I'm at a money, you're gonna be like, yeah, here's more money buddy, stay at home and play video games. No, you really listen, you need to go out there, make it happen, it's harder, here's how, and maybe a good dad would say, let me help you,

let me coach you, let me show you, but you need to take those steps. Right. Versus, let me just give you this stuff, keep you in mind. How funny is that, that most, most anybody who's a parent totally gets that analogy and goes like, oh, I would never do that.

My kid was sitting in his room, eating Cheetos, drinking sodas and just asking for money and I just gave it to him whenever I wanted. I would never do that. But yeah, we turn around and do that in society. Imagine it, yeah. It's to put it even, make it even more ridiculous. Imagine if that was your kid and they're like,

oh, dad, my, you know, my head kinda hurts. Oh, yeah, here's some more, here's some talent, I'll buddy. Have some more ridiculous. Imagine if that was your kid and they're like, oh, dad, my, you know, my head kind of hurts. Oh, yeah, here's some more. Here's some talent, all buddy. Have some more talent. Oh, my head even hurts even more. Here's stacks of my profit. I'll talk that. When you're like, open the window, go outside, maybe drink some water, you know, let's get you to, you know, let's really solve this problem. Look, here's, here's the biggest, here's the biggest piece of evidence. What is the default person? If you live in a modern, you live in America, what's the default?

Is it good health or is it poor health? What is normal in average? It's poor health. You are actually weird and you stand out and you're not like most people if you're healthy, secure and fit. That's not the default. The default is don't move, distract yourself, eat garbage, take pharmaceuticals.

Oh, got to take more pharmaceuticals. Oh, got to keep doing that. You know, oh, shut your mouth. Oh, you're upset. You don't feel good. Here's another pill to kind of numb you. That's the default. So it is 100%. And uphill battle.

One of the things you have to keep in mind too is this, because I know a bunch of people are gonna hear like your rant right now get all fired up, right? And then I'm gonna go tell my aunt, my uncle, and tell my glad you're saying this, yeah. And what you have to understand is that that is not the way to do it. The way to get your the way to to get

Your family to get your friends to to get them on board is to live it To live it and if you think you live it right now live it more, you know, it'll be the example Show people the way not tell people the way because if you cannot if you cannot live that healthy life, that better life and attract people to want to ask you questions, the likelihood you're going to convert them to do that because what they're going to do is they're going to ride away default into the things that you're a hypocrite about. Oh, you tell me I need to be doing this. I saw you meet that ice cream other day.

You're no better than me. So you can't come at it with telling everybody what they need to do or how important it is that we do this. It's, you've got to live it and you got to control what you can control, which is yourself, you're immediate family and be the example. If you do that and you do that better than you've ever done it before, I promise you'll attract people to ask you. We look, people know this. The most effective evangelists are the ones

that don't sit and preach to you. And I don't mean this to just in their religious sense. An evangelist is somebody who promotes their idea or their way and it can be religion, it can be other things. But the most effective ones are the ones that live a particular way. You notice it and you go, man, why? God, John is always like, he's always so in a great mood, like nothing like pisses him off. He's so productive. He's like a great

father. Like, what is this deal? And then you go to John, like, John, like, I got to ask you, like, why, how are you able to do this? Is it, well, you know, I don't know. I think I just, I try to stay healthy and fit and, you know, I eat a particular way. I notice if I eat it this other way that I kind of feel crappy. And now you're like, wow, okay, like that makes sense. Versus like, John's sitting it down,

hey, man, you know that donut you had this morning? Like, no, but, well, it's up, not listening to you. So being the example, imagine if you had this small percentage of people called trained ers and coaches who were truly evangelists, not preaching, not hammering people, not obsessed with just how they look and trying to post pictures of how hot and sexy they are because that feeds the wrong thing. But actual real evangelists, imagine how many people they think would truly impact to kind of want to go like, huh, I want to, I want to kind of do what this person is doing or figure out why this person is so secure. I've had

experiences like that myself. I remember I've told these, I've probably told these stories a few times at least on the show. There were a couple times that happened to me as a gym manager. I remember there was a man that used to come in, older gentleman, and he, you know, a great hair, but very fit, looked really good, always smiling, 5am, shook people's hands, came in, worked out, did his thing, left, and I remember,

I'd probably saw him come in 10 times at least. And I thought, man, that 55 year old guy looks incredible, man. I checked him in one day, and I scanned him in, and I don't remember his name, I don't remember what his name was, we'll just say it's Jack. And I looked at his information and I, whoa, whoa, whoa, whoa. Jack, come here, when's your birthday?

He gave me the address, his date. I said, you're 71 years old. He goes, yeah, I thought you were 55. He goes, oh, that's funny. He goes, no, this and that, I've been doing this for so long. And me as a gym manager, still in the middle of my, you know, fitness and security, you know, I'm a young, you know, 20 year old kid, what do you think I did? I asked him his advice. And what do you think I did? I took it. Not because you preached to me, because I saw it.

I saw it's another time with a woman who was working out and she looks so amazing. And the female trainer to commenting on how great she looked, and same thing, we all thought she was in her 40s, and she was in her 60s, and we talked her about it, and she's like, oh yeah, I don't use these products, and I'm just very consistent, and I stick to whole natural foods, and I was like, man, it was so effective,

because they lived it, so I'm glad you said that, Adam, because you're right, we could get a lot of hyped up people right now, and then we'll shut down the budget. And then you see, and that's right get a lot of hyped up people right now. Yeah, shut down. Shut down. And then you see, and that's the only people's cases. I mean, I was annoyed this morning. I was, I was still logged into the mind put media IG and that thing obviously gets a ton

more traction than all of our personal stuff. And, you know, I don't, I don't, I forget how much we're getting tagged on, on so much stuff. And, you know, it never fails that there's the science kid who is trying to promote himself by putting down anything that he can find. I don't know, obviously I don't respond. It's not worth my time to respond to some kid that's attacking people. It's just like, who are you really trying to help with that type of a message?

Like, to be like the worst thing that we could all do is to go over to the tribe next door and just start hammering apart. Yeah. And picking them apart because if we agree that this, you know, what we're trying to do is for the good of everybody, then we need to find ways to unify each other we're trying to do is for the good of everybody, then we need to find ways to unify each other instead of hurting each other. Just makes no sense whatsoever. And so I feel like there's a lot of that in our space is they feel like it's necessary for them to get out there

or to have a successful business. They need to put others down to show how smart they are. And it's just like you're fighting the wrong fight. Yeah, look at the big picture. Look at the big picture. Everybody needs to start really considering that. You know, like we're not in a position of prosperity. Like we might have been, you know, a few years back even.

You know, it's a totally different landscape. And so, you know, that message in terms of like looking at everybody else's, what they're presenting in terms of facts and what they're presenting in terms of nutrition and fitness advice and you know, if there's little inconsistencies and errors and all that, like we need to look at a lot bigger scope of like how this is actually like shaping your average person that's going to come on and read these comments and read this dialogue between the two. And is it helping them?

Is it lifting them up? Is it moving the needle for them in a direction that's closer to health? You got to really like assess that and look at that and take accountability for that. Yeah, but you learn this really well when you train people for a long time. You start to realize these small details are not as important as you want to stop. Like meal frequency, you know? Like, you know, I'll be like, well, it's really up to personal preference

that really is what matters. And then some kid will come out. That's where all this study showed that. There's a 3% increase in whatever's like, oh, listen, that really doesn't matter. If she doesn't like to eat 12 times a day, it doesn't matter what your stupid study shows. It's not gonna to help anybody.

Anyway, let's change directions. I read an article just in that I think I thought about you immediately. It's not a cheese article either. It's a music one. They did a study. This is exceptional. It's pretty awesome. They did a study with children and they found that children who listened to music in particular. Oh, with math. Yeah. I saw that. I did see that. In particular, we're talking about more kind of classic instruments. Kids that listened to music did, and whether they listened to music while studying or when they did in study, the music, the music intervention, they called it intervention, right? Because they had controls, perform better and learn faster in math in particular.

Yeah, that's, I mean, so they have a study that basically proves what I've experienced personally. That's what I'm saying. Well, and what I think is, it feels kind of obvious since that's probably how we originally passed down information education. Totally wrong. Totally wrong. And I tell you, I've shared this before with you guys. I don't know if I'll fall in air or not, but my, my, my, my, my, my, my, my, my, my, since that's probably how we originally passed down information education. Hold on to the song. And I tell you, I've shared this before with you guys. I don't know if I'll fall in air or not, but my cousin, who's homeschooled all of her

kids, and she was homeschooled. And one of the curriculums that they go through where they use, they teach most of all of history through song. And they start planning it when the kid is like in kindergarten. And he learns like one little like chorus that's like five words, you know, and they start planning it when the kid is like in kindergarten and he learns like one little like chorus That's like five words, you know, and they's repeating repeating and then every year they build on the song by the time They get into high school's like a 15-minute long song that the kids it's they were all around They're all in my house all different ages so that they can all sing this whole entire song and it literally the song is like Like a history lesson in 15 minutes.

Yeah. And so, and remembering names and dates and specific wars, and it's like, whoa, dude, like, and then it's just one song, that one song has, has their ability to see this entire time once. So, it's so mean to see. Okay, and so because we started out with such like guns blazing and like I'm like I'm so irritated with our education system This is another example of something that's massively effective and we don't teach this in school

No, right? It's so frustrating to me. We don't teach kids how to actually learn. Yeah, we just Pummel them with things to memorize. Yeah, you know what you're okay So they don't you you have first, people have to understand the origin of our school systems first. And if you understand the origin, then it makes total sense why we do what we do. It was to create workers for factories. Yes, for a rocker.

It is a path or a path. Yes, the rocker fillers, they all got together, the wealthiest people in the world and say they want technicians. What do we need? We need more people. We need more of these people to support these big companies to continue to grow.

And so this is what the school, that's who decided what the school is. Yeah, he's agreeating by age, teaching to sit down, memorize things, take orders. I know. So with the music, crazy hasn't been disrupted. I know.

Well, it's like, ah, like that's so effective, right? And especially math, I think. So what was in the article because for me, it's like, music is mathematical, right? And it's just layered in there. And it's just something that you subconsciously pick, you receive it better, like subconsciously. Your intuition is on point, Justin. So the in this article, they say that math. So the, I think one of the reasons why we took music out

is because it's not, to the average person, it's not obvious how music can help with other things like math. Because you're like, what's the connection? But really, the way the brain learns things isn't always so literal. So what music does, and it says in here, music and math have many things to common,

like the use of symbols and symmetry. Both subjects require abstract thought and quantitative reasoning. So through the listening and processing of music, you actually improve your brain's ability to have abstract thought into reason in quantitative ways, that then gets carried over

and can be applied to things like math. So it literally, music literally teaches or trains the brain to learn better is what you're doing. It's like you're, it's almost like you're an athlete and it's like back in the day when they would say, oh, strength training is not going to help an athlete because it doesn't look anything like football. What are you doing over here? That looks nothing like football. But what it does is strengthens the body, a stronger body can then perform the skills more effectively. So a stronger brain that has better

abilities at this quantitative reasoning and conceptual, you know, being able to put conceptual ideas together, which is math. I mean, that's what math is. I mean, it just makes it easier. It's pretty cool. I mean, I would take it even further and do a study on communication and look at how, if you're really kind of receiving music and understand timing and you understand beats and you understand flexion and you understand like crescendo, all these things that make up like a dynamic communication skill and like say I'm like having dialogue with somebody knowing when to come in, when to kind of back out, all this stuff you learn in music because you're interacting with other instruments.

It's very parallel, I feel like, to a lot of those directions. 100%. This conversation makes me wish that you guys would have listened to me and fucking kept listening and watching. Watch me. Watch me.

How did he spin this? Because you're triggering a conversation that I wanted to have anyways. And I let Adam down so much. I tell you guys do let me down with this because it's great conversation. Alright, what do we do? What do we do? It was the quarterback Netflix. Oh, I was watching it, bro.

Yeah, but you know I saw you watching something. So, I want to watch it. I want to watch it. You don't want to go out on the fire and talk about shit. I want to roast marshmallows. For the ass. For the, hey, listen. I get a backstory. You got to catch, bro. You got to catch the, you got to, hey, listen. I get a backstory.

You got to catch, bro. You got to catch the, you got to, listen, I got to just, just a little bit. But what you're, what you're talking about right now that I wanted to get into that thing is interesting is just different ways of training, right? And that, he gets in, I think, episode two

they get into like the physical training. I was totally getting into it too. Yeah, and you would like, you guys would like this. There's, aside from the, it being a pretty good documentary, it's also got some cool training stuff. And the episode I watched last night, they just got into Kirk Cousins getting into how he trains his brain in order,

and he, remember what Ben Greenfield, remember the first time we saw him hook up and do the hover the, hover the, with the thoughts. Yes. So now when Ben Greenfield did it, I kind of like scoffed at it and I went like, and do the hover the, hover the, with this thought. Yes, yes. So now when Ben Greenfield did it, I kind of like scoffed at it and I went like,

okay, that's a lot of silly work for what you are doing. And not this knock that it doesn't have value, it has value, I see the value, I understand what the practice is. And learn how to control your brain like the cost process. What you're doing is, learn how to focus.

Yes, exactly. What's it called, neural feedback yes. Yes. Now for somebody who is a quarterback of an NFL team, where guy you have less than three seconds to get rid of a ball, you have to read plays, you have to know what everybody's job is, like things are moving out to Hunter Maul and I hit you, like imagine how important that is for him to be able to stay hyper focused and it's showing him in his car training just sitting there and is in the parking lot like and the way his his worked his is like a movie so it's like he's watching like a a movie on his iPhone and if his brain starts to slightly get distracted and go somewhere else the picture starts to

dilute you can't see the image. And then it forces him to focus his brain back over and then the image comes really clear. And so this whole, that's so cool. Right, so he's got stuff moving around him outside in the parking lot, things like that. And he's got to stay hyper focused on this video

that he's watching. And it allows him, the way he knows he's not, is by how the picture starts to go away and he stays like, and he's like I've measured within without it and like my game when I'm what I'm better. It sounds massively translatable. Oh God, especially for that. Like when Ben first did it of you know, it's Ben, right? He does everything that's like biohacking and I'm like, oh, that's neat. You know, he's also he's also coffee animals.

Yeah, yeah. Right. So I just kind of took it with the grants, but then watching that make its way to a professional football player who's now Applying it and using it to sharpen his ability to stay focused in like very just obviously distracted That's gonna be so valuable right moving forward because everybody's so distracted and we're so like everything's trying to catch What a skill. Yeah, that we lost yeah Yeah, so they're actually doing studies with that, with ADD, with kids who have ADD. I'm really impressed with like the stuff that he has personally sought out to do for himself. Like he also went out and hired a therapist on his own

that he sits down and after all the, he has a game, right, he threw an interception or got, took a hard hit. So like that, and like he literally does that just to have that communication, get all those thoughts out, have the dialogue, let the therapist tell him like, okay, listen, like be careful what pathway you're going down

with your head of, you start thinking this way and you lose brain power and focus on these things that are going to propel you to be a better quarterback. So like, and just so watching him have that dial, I'm like, so brilliant. These are things that, again, that I think are so important in life and in these skills. And you can see obviously how that translates

into a quarterback like that. And it's neat to see like people seeking outside of the traditional way of learning and educating ourselves. Was it Patrick Mahomes that opened his hips? Yeah, one like they were working on these weird angles and things where he could throw the ball. But there's trainer in like how they're actually strengthening these awkward positions so he could throw across field. He could, I mean, he already had like natural talent in terms of his background in baseball, but you see him do these like really like unconventional throws and he makes

massive plays as a result of it. And so yeah, at the highest level, some of these really unique characteristics and attributes, like if they can work on those specifically and get even better, it's, you see how that translates. I like the mental training because it's pretty obvious to be a high performing athlete, you have to have physical attributes, right? Strong, fast, agile, talent, but a lot of people don't realize,

except for people who compete at high levels, the mental game, how important it is. There's a lot of people that do very well in practice, and then all of a sudden can't seem to perform on game day because of the pressure, or what's going on. And then there's other people, like have you seen the studies on like astronauts

and fighter pilots, and like the more pressure, they're under? The call, where they get. Yeah, it's so crazy. I saw a really cool thing on, I forget. Was it a dog? I don't remember where I watched it or if I read it, I'm talking about like the staff curries

and the like the, your gold medalist in the, you know, aerial skis. Something you think of, these people are going flying down this hill 60 miles an hour faster, hit something spinning over like, and then they measure their heart rate. It's like, it's lower than my resting heart rate right now.

And like, that is so unbelievably important to the success of that. Like, and I've tried things like that, and I'm like, my heart is racing in my chest, knowing that I'm, I mean, I went wakeboarding last weekend and it's been a long time, right? And, you know, just cutting out the wake and knowing I'm barreling into the state to launch it, like, I'm not calm.

I'm thinking about it. I do it anyways, you know what I'm saying? But I'm like, oh God, here we go. There's no thing. Right. And it's in terms of like tensing of your body, like what that does physiologically, like if your heart rate's going super hard, and while you're trying to go through these crazy obstacles and things and versus staying calm and like, you know, what kind of movement patterns you have as a

result of that versus being stiff locked. And you know, so it's just, I mean, there's so many factors to that. The best athletes in the world are the ones have figured that out how to stay calm under like immense pressure. Totally. You know, we're talking about training and stuff like that. I was thinking about last night having dinner and we're eating, you know, a tritip or whatever. And we, you know, there's a big, you could tell the difference between grass fed and grain fed meat. And I don't mean

like in terms of health or whatever, you know, grass feds, you know, a bit of, you know, better fatty acid profile, maybe better nutrients, blah, blah, blah, blah. But let's be honest, grain fed is fattier and it tastes more like candy. Like, you know, grain fed meat and it's like super tasty and palatable, right? Well, my kids, my little ones especially,

they've been, for the most part, they eat grass fed, for the most part. We've worked with butcher box now for a while. Aurelius is only, was he two and a half. The majority of the meat he's eaten has come, has been grass fed. Like, we don't go out to eat very often with him. Parents of the little ones know why.

Not because we're trying to be virtuous, but because it sucks. The guy is with the two year old. Time is suffering. Yeah, it's like, why don't we do that? Every time we do it, by the way, every time we go out to eat with the two year old. Yeah. At the end of it-old suffering. Yeah, it's like, why don't we do that? Every time we do it, by the way, every time we go out to eat with the two-year-old, at the end of it, we're always like,

why don't we, what? Yeah, that was a dumb. He's in his bed the last time. Yeah, let's not do that again. And then you forget like three weeks later, try it. Anyway, that's mainly what he's used to eating. And he prefers it. He actually prefers the flavor of grass fed food.

So I overcame it. So overgrain food. So what you're saying? Which is so cool. And that's because he's used to it. I, you know, saying sometimes I think about that a lot when I talk about the way I eat steaks and admitting the same way. Like, oh, it's just so much better. It's like, man, is that because I've trained my palate to seek that and want that so bad?

I mean, I feel like I see that in my son with the way he treats and he's like, even the treats that we've had, like his cookie version is like our healthy creatures of habit cookies or things like that we've introduced. And so then when he gets around like foods that are like really sweet, that are like regular nutritional cake or candy, it's overwhelming.

Even if he ate, he'll bite it and then he's like good or he'll take, and he's like, and he would rather have the one that mom made that's homemade and natural and better for you. More balanced. Yeah. So yeah, I wonder if the whole state thing that we always talk about part of that stuff. He prefers it. He eats more, you'll eat more butcher box tritip, which is grass fed, then he will, if we go, you know, over someone's house or whatever, and they have the traditional tritip, which is obviously fattier and all that other stuff. In fact, again, last night, when we have, because you have, when you have little kids, sometimes

you have these battles over food, you're like, yeah, I want more, I want more, whatever. We have to hide the fruit. We literally cannot put all the fruit out, because you'll eat the hell out of it. That's how much you like fruit. Like candy, because this palate is used to, for the most part, whole natural foods. Like a little kid would be with candy. So if you put a banana and candy, next to him, you'll probably choose a banana. Yeah, yeah.

Because that's the thing that he's associated with. I think about that a lot. I wonder if that will continue on as he gets older, you know. You'll get exposed to more. I mean, yeah, my, I mean, my son is definitely, I, I, you know, for a long time on the show, I told you he's never been introduced to sugar. I mean, my son's absolutely had sugar now.

Like he's absolutely had sugar and ice cream. And we've tried most everything now, but it's cool because, I think that we prolonged it as long as we did. Now when I introduce it to him, it's not this kicking fight. And the way I do it too, like when we're at places, so it doesn't. So I don't like the awkward dad and son who's like, no, we can't have a cupcake, you know, I'm saying in my and all the kids. Plus you don't want him to start to notice that. Yeah. So, you know, so him and I will have it together and we'll share it and you know, it's like and so I will I do the same thing Yeah, so so my

Aralius he will he'll eat ice cream with me. Yeah, he in fact if I try to give it to him by himself He wants to eat it with me because that's the way we've always done it So I've tried to connect like the you know that's how I do it and so it's like this Wow, we share it and then of course I strategically take much bigger Yeah Because I help it here because I necessarily want more You guys Taxation

Oh, that's a common thing when I was a times if you done that Oh, that tax when I was a kid and the ice cream man I mean I should man even exist anymore. I haven't even know. Ice cream man even exists anymore. I haven't seen one in a long time. Yeah, they won with my house. They should go to like around the fields. Dude, they've they've hacked into the matrix. Okay.

They know all the kids. All the kids. Yeah, exactly that are like it's soccer. That's why you never see them. They show up right when everybody's done just magically. Yeah, so I really ice cream man would come by and then I'd be like, oh, come on, give me ice cream. And every once in a while he go, I really, I screw that I would come by and then I'd be like, oh come on, give me that, you're gonna win every once in a while.

He'd go, all right, I'll get you some. And he'd buy me like a popsicle or something. And he would always take a bite first. And my dad would always literally bite half of it off. He'd go, you know, every time. And I thought it was a little kid, that's just what you did. And I could realize like what he was doing. He's like, oh, you're trying to get me to eat

less ice cream so you can enjoy more of it It's cool though because I think if I was a little kid and my dad was doing that stuff like that I'd actually like throw a fit about it like because I wanted it so bad where it's not like that for him It's really it's really cool to see like what a what a difference that is and then I think the loudspeak of stuff or like reporting back on our son and things that we're doing You know, we I've told you before that one of the things we used to allow him to do is do like the iPad, like when he's like around the dinner time and stuff. And that was like a normal thing for him to be able to like play his game or whatever while he's like eating. And we've completely like pulled off. Yeah, you said he's doing those lessons. Yeah, we've switched over to

that. And now that's he doesn't need again,'s like, maybe took three days to a week of us being consistent with those, and then now it's like, I'm sorry, he forgot about it. He forgot about it. That's what's really cool about kids is like, and I get it as her parent, like the initial, like, oh, I'm trying to change this behavior, can be a little rough sometimes,

but what's crazy is they're, they're memories so short, man. They don't, you give them a couple of days of consistency like that, and they forget, and then, man. They don't, you give them a couple days of consistency like that and they forget and then he's now trained to like, he just goes over and grabs all his school stuff before he eats and it's no longer a thing. You know what I did that my,

I don't know if this is a good or bad thing, but I did it anyway. I introduced my son to Tom and Jerry. The original Tom and Jerry. So Max, the real one, the original Tom and Jerry are so max the real one Original it Mickey Mouse stuff. Okay. Well, at least that's Mickey Mouse I mean you remember the little Tom. Yeah Tom and Jerry's a little edgy. Yeah, it's a little edgy Spoken cigarettes

He was dying to the chain. There was just one see where Tom like lit like a bomb to blow up Jerry And a blue and bloot in his face. And he was cracking up. To that and the Wiley Coyote and the Roadrunner. It's just all those are so funny to look back and be like, wow, that was insanely violent. We were him and I were dying of laughter. There was this one where,

and by the way, they were made in the 40s. You guys know that? These Tom and Jerry cartoons in the 40s, the 50s. We were watching one where there was this baby sitter who's watching a baby, and it's like, you could tell it's like the 50s because she's got the dress on,

and she's on the phone talking to her friends, and the baby keeps crawling out of the crib and getting into crazy shit. And Tom and Jerry are always saving the baby, but they're the ones getting in trouble because they're always near the baby. He was, oh, he was laughing so hard, bro. Him and I were dying watching that. So I don't know. I guess it's a good thing. We're having a good time. Anyway, at the beginning of this, we were talking about kind of like

purpose and many stuff. And you know, we're supposed to talk about, um, organify today. And I will say this of, of, this, of all the companies we work with, they're one of the most purpose-driven companies that I think I've ever worked with. Yeah. When you talk with the founder, when you talk to Drew, he isn't just a business owner. He actually, you really sense and feel

like he really believes in the mission of their company. It's actually what sold us, what sold us on work. Well, they always go that extra measure really sense and feel like he really believes in the mission of their company. It's actually what sold us, what sold us on work. Well, they always go that extra measure to make sure like the quality is always under check and control and like, it's one of the only companies I know that it's really like putting out there the glyphosate, residue free, residue free,

even before the market demands it. Before, yeah, before anybody else did that. I mean, I really like him. I know we've teased a little bit for being a little woo-woo or kooky, he's a little different. I'm a little fancy with his outfits. I've always liked him. Like we, I mean, from the day we met,

we always stayed in contact and are texting back and forth. And I don't know how many people know, but he, I want to things too, I had a lot of respect for him to do. Like I don't know if I could do this, right? Like, if, you know, we scaled this thing to, let's say, you know, 5x bigger than what it is, because that's probably about when he did this. And, you know, and I know that I was largely responsible of doing that with the three of you

guys. And then, to go, you know what, I'm gonna step down and out and allow some stranger to come in and now run my company or our company. Like, that takes a lot to be, that takes all the humility and it takes a special character to be able to do that. And you do that. And then to see what he's doing now,

to step back in when you see your child may not be getting raised exactly the way you want to, which I think is also cool. Like, so the humility it took for him to step back, allow that thing to others to come in and scale it beyond maybe his experience and knowledge with building a company, and then, and it to continue to grow and have all kinds of success,

and then kind of go like, oh, wait a second, things are bringing it back to the original mission. Yeah, like so. I love, that's why every time we talk to him, when he talks about supplements and their products, he always talks about quality, he always talks about sourcing, he always talks about clean,

like it's never like, we can make the margins bigger here and we can do this with that. It's always like, so it makes me feel good, you know? That's again, that's how they sold us when we first started working with them. Yeah, I tell you what, I mean, there's, does he have an Instagram? I was just going to say there's a shout out for the day is followed, followed Drew. So I think he's, I think what's his Instagram? Is it Drew? Yeah, Drew Kenoli as D. R. E. W. C. A. N. O. L. E. Shout out to Drew. We love you,

buddy. Yeah. I got something for you to get, oh, we're done. Look, you've heard us talk about the benefits of good sleep. There's almost nothing it won't improve. Helps you build more muscle, burn more body fat, being a better mood, have less cravings. One of the most effective things you can do to get yourself better sleep is to work with a company called 8 sleep.

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the rest of the show. Our first color is Jonathan from Maine. John what's happening man how can we help you. Good morning gentlemen. I've been listening to your podcast since 2017 I haven't missed a single episode so it's a real honor and privilege to be able to speak with you today. So thank you for taking my call. Wow, hey. It's a support, thank you. So my question today is regarding

how to stay fit year round. So I've been working out since the seventh grade. I got along history playing football. Always been super into weightlifting, but as I got older, I kind of ran into that issue of not having a lot of time, specifically, you know, I work about 11 and a half hour days, including a commute. The way my personality works is I'm either all in or I have a hard time focusing and staying consistent. I'm also in the Army National Guard in every October. We have a PTE test in height and weight

where they measure our weight and body fat to see if we pass. What I have been doing the past few years is a few months leading up to the month of that of those tests. I usually go super sober, I don't drink for a few months and I go wicked hard on diet and training so that I can pass and I don't usually have a problem doing that. But what I find that happens is about a month after the test is over, I kind of go back into, you know, grab being drinks with the friends, having wings and beer, watching like Patriots games.

And then I kind of make more excuses why I can't make it to the gym. Even when I cut and lose a lot of weight, I'm still not super comfortable with my body and I know I need to do better, but I struggle finding that magic spot where I can continue to do fun things with my friends and also work out. And I think it is because I have to be, like I said before, all in or all out, I just feel like it's a waste of time working out if I'm not dialed in 100%. I am just concerned.

I am going to continue down this path and be unable to lose the weight anymore. When I wrote this email, I said my wife and I were trying for a kid. We just found out actually she's eight weeks pregnant. Oh, my God. So, congratulations. Thank you. So I want to be a good role model, set a good example for my kid to follow along.

So just looking for just some lifestyle, living healthy lifestyle, some tips regarding that. If you have loals in your fitness, when do you usually have those and how do you stay on track, how do you convince yourself to mostly do the right things, diet and exercise wise when you aren't all in, and when do you take the time, when you do take time away, how do you get yourself back into it? What are your larger purposes in maintaining the healthy lifestyle? Yeah, this is, so this is a great question because there's a lot of people, I know there's

a lot of people listening right now that can relate to say. Yeah, by the way, congratulations again on having another big phenomenal. All right, so this is actually easy, John. And I don't mean easy in the sense that, well, it is once you change how you frame this. Okay, there's nothing wrong. You have to let me finish because at first it sounds crazy, but there's nothing wrong with the all-in, all-out mentality. What's wrong with it is what you consider to be all-in. Okay, so if what you consider to be all-in is unsustainable, especially when you have other priorities as a man, as a husband, as a father,

somebody with responsibilities. If that all in doesn't change, well, then you're always gonna be playing this game of, well, I gotta take from here to give to there, and then, now this is more important than that, and it's gonna be this up and down kind of seesaw effect. Now, if you change the definition of all in, then you're gonna be perfectly fine, John. So, to give you an example, okay. All in for you now may mean a daily 20 minute workout. That's what all in might mean for you right now.

By the way, there's nothing wrong with that. In fact, it's many, many, many times more effective than nothing. And it's also more effective than doing a lot of workouts and a lot of diet a few months out of the year and then doing nothing or being sporadic. It's just more effective all the way around. So you have to change the definition of what all in means to you. Also with diet, you know, all in at one point might have meant something completely different. Now it might simply mean this. I'm going to avoid heavily processed foods

and I'm gonna make sure that every meal that I eat has about 40 grams of protein. Okay, that might be all in for you now. Before it might have been much more specific and dialed and planned out and all that other stuff. And then lastly, I wanna add this part, it's a little bit more of a kind of big picture thing, is that your workouts and your diet, your nutrition,

should improve the rest of your life. They should not feel like they're taking away from the rest of your life. In other words, when I hear people say things like, oh, you know, but then I wanna enjoy my time with my family or my friends. They're playing the wrong, they have the wrong understanding of what exercise and diet is all about. Really what it should do is it should improve those things for you. So that doesn't mean you have necessarily more time. Obviously, you're a married man with, you know, children, but your work out and

diet should make everything else better. So look at the rest of your life, what are your top priorities? It was probably your wife, your kid, your job, your service. Okay, so what in my workout and diet, how should they look in a way to where it makes everything else feel much better, be much more enjoyable? What does all in mean for me now?

And then also have the flexibility to realize that that's going to change later as well. It's always going to change just the whole point. I like how you frame that with the all-in concept. The only thing I'll add to that since that was very long-winded and so I gave you all the advice just and I probably could have given you there. It was a great advice. Yeah. Thanks guys. We'll talk to you later, John. What I will I will add, because I can relate to this feeling and also being a big football fan with my buddies and loving to watch every game on Sunday. That's definitely my lifestyle

and has been my lifestyle for a long time. And you've probably heard this because you've been listening since 2016. This is where the when the weekend thing happened for me. And I don't know if you've experienced this or you can relate to this, but there's a total different feeling I have sitting down having a beer in a couple of sizes of pizza with my buddies when I slept in until kickoff at 10 versus when I got up and I wouldn't got a workout in before the football and the day started. Not only do I physically feel better

about enjoying that pizza and that beer, but I also mentally feel better that like, hey, I went and accomplished my workout, and therefore I'm going to enjoy this beer and pizza with my buddies for the game. And then I'll be right back on my A-game starting Monday. And when I did that, one, a lot of times, I wouldn't even be craving that pizza and beer and I'd have less of it, or I'd have something else instead of it

because I felt so good because I got up and worked out. Other times, I would say, fucking, I'm gonna have the beer in the pizza. That sounds good today. And I would enjoy it and I would feel good about enjoying it because I got that lift in. So the only thing I would add to all the great advice that Sal gave'll give is that I also would shift my my my thought into winning the weekends because I know I enjoy those things with my friends. I'm going to do that on Sunday. And so simply by making a conscious effort to get up and get my workout in before I decide to sit around and watch football all day, what would make me feel so much better about being able to do those things.

And again, what I found was many times it was easier for me to pass on that. I'd be like, ah, you know what? I'll have a beer, but also end up having my chicken and rice that I already prepped for myself yesterday, you know, or like I found myself making that decision, not feeling like I was sacrificing to do that. It is because I wanted to do it because I was winning the weekend. So that's the only thing I would add to everything. So do you have our Maps 15 program by chance? Yes, sir. I have all your guys' programs that bought them throughout the year just to show support for the podcast outside of sharing it. So awesome. Yeah, I have all the

programs. So yeah, just, you know, kind of piggybacking on on cells advice. It's it really is the the best sort of hack that we've we've all experienced ourselves, but like even before we wrote that program and had a lot of people kind of call in in with the same type of, you know, situation where it's like all of a sudden like work shifts your environment shifts. You feel like you can't really get a real quality workout in like consistently. This is one of those. I used to have like maybe two to three compound lifts

like in my back pocket that I would just focus on those for the day. If I knew like my whole day's getting away from me, I can at least do this like 15, 20 minute type of workout. Just focus on these two things that are gonna move the needle. So we just sort of like tried to deconstruct that figured out, like make it packageable. So it was like an easy thing to follow,

but it's always in your pocket. So the biggest takeaway from it was really just the consistency factor. So your body, when it's in movement, wants to stay in movement. Once you really start to kind of take that away and go for those bigger, more intense, long-winded workouts, your bi-natural tendency is to want to kind of heal, recover, and you might need a little longer to recover and to just consistently get those shorter

workout bouts. It really does provide a lot of momentum for you to carry on, even when you're not as motivated. And on that note, there's many times when I've fallen off for a couple of weeks or whatever, and I'm getting back in the swing of things and even maps 15, like, oh, I'm making excuses why I don't have time or I'm not gonna do it.

And sometimes I just need to go, I'm gonna just go squat three sets and see how I fill out towards it. If I feel good afterwards, I'll do the other thing that's on MAP 15, but if I pair minimum do that, I'll at least feel like I'm moving the needle in the right direction and I'm not going backwards. So, be okay with that, especially becoming a father and having children running around and stuff like that, in addition to grinding the hours that you're grinding.

Sometimes it's okay just to get three or four sets of squats or dead lifts or an overhead pressin and that's it. You know, just that. That doing that is not, I used to think that was a waste of time or useless or it's not moving the needle. It is moving the needle a lot more than you think it is, especially when you compare it to the opposite

of what you would do if you didn't do that. Yeah, John, this is really common. We tend to make the comparison an ideal that doesn't really exist versus reality. We don't create a real comparison. Like, what's the real comparison? The real comparison is what you're doing now versus 15 to 20 minutes a day.

Which one's better, right? Not, this is what a perfect scenario would look like. This is what life would look like. If everything, if I did every damn thing I could and I went to bed on time and all the pieces fell where they should and my diet was like, that doesn't exist. So the reality is what we're advising is going to give you the best results period and a story. By the way, the data on this, for anybody who's listening who's like, oh well, how much can you possibly accomplish doing this? Not just a lot, you can accomplish more than a lot.

In fact, there's studies that show that taking a week off once every four weeks, a whole week off, every four weeks results in the same strength and muscle gains at the end of this, it was a 16 or 24 week study that they did, and I've seen some others that show this. You've worked out so long that you've got a great deal of muscle memory.

So I would just, literally, math 15, that's it. Just start there, and then loose guidelines would die. That's it. And then just be consistent with it. And then watch what happens. I think you'll be blown away by the progress that you have. In fact, that's it. And then just be consistent with it. And then watch what happens. I think you'll be blown away by the progress that you have. In fact, it's gonna kind of feel easy.

And that's the point. The point is it should feel kind of easy. So I get three hours a week to work out through my job. I've been messing around with antibiotics. Should I discontinue that and go over to 15, or since I get those three hours a week, I can do the full body. I stick with that. Here's why I'm going to say don't because you haven't been. How long have you been getting the three hours a week? I have been working out. It's the diet part that I struggle

with the most. So how long have you been consistent working out three days a week? Like how many weeks have you strung together consistently? I do, I've been pretty consistent like I say, because I get the time during the middle of the day. So I hit it pretty much every week and out for the past couple of months. It's just like I said, it's kind of like the process, foods and the beer and stuff when I get home that probably harms me the most. Well, yeah, I mean, it's kind of like the process, foods and the beer and stuff when I get home that probably harms me the most. Well, yeah, I mean, that's most people.

When the weekend, man. When the weekend. Yeah, yeah, yeah. When the weekend, yeah. I think that will make a big difference for you. Yes, same advice. Like literally give yourself like one or two very rough guidelines that you kind of stick to

and then everything else is okay. And then just stick with that. Yeah, it's not,'re not going to be perfect. There's perfect doesn't exist. So and that's when we tend to screw up because what happens is it looks psychologically is what happens. We create an ideal. You don't hit that ideal. So it's like why why why try it all? Yeah. Why what's the point? If I didn't hit this perfect ideal. Well, God, that screws us up for everything, doesn't it? That's like the lesson of life.

So I would give yourself like one or two basic guidelines. Don't worry about anything else. And then watch what happens. And I'll tell you what's gonna happen. You will slowly progress towards the positive. But just give yourself one or two things that you stick to. And that's it. Just start there.

Okay, thank you. You got it. Thanks for calling in, John. Thank you. Have a nice day. No problem, man. Yeah, he made it sound like his workouts weren't consistent either at first. Yeah. Yeah. Yeah. I, I, I, this really applies to anybody in any of the situation where I remember when I was writing, um, the book, I thought, my God, I gotta write this chapter on this day or whatever, and then I talk to our friend, Mike Matthews, it's, no, what are you doing, bro? It goes, just give yourself 45 minutes a day, sit down.

That's it. 45 minutes a day. You write one sentence, you write another. No commitment, other there. That's it. Just be there. And it works. It does work.

It's like, I wanna walk 20 miles. What do I gotta do? You take a step every day or whatever. That's all you gotta do. Yeah, I just just I mean, I look at it almost as if like you're you're elevating your baseline So in terms of like Yes, I'm getting I'm getting workouts in before that But they're a little bit more inconsistent so my baseline is like zero in comparison to like now every day If you least I do something like I'm continuously elevating my baseline

up. And to like what we know about training is like it's all about the right dose. And to be in, you know, a lower amount of intensity, you know, maybe a little, a little lower volume, see how your body responds to it. You might actually like improve even more. I think he would. We are getting a little long wind in. And that was kind of more

information at the very end that I could probably could have went down another rabbit hole with him with nutrition because one of the things that he said at the very beginning that struck me was that he's he's also grinding like 11 hours a day of work. So there's a good chance that he's not getting optimal sleep and that's probably kicking up the cravings and making the challenge, it may even more challenging for him to be better on his diet. And then you add, you know, he gets his hour,

but then he's probably exhausted and he still pushes through the hour like that. Like he probably be better off scaling back to the maps 15 like your suggestion and sticking to that, giving himself some better diet parameters, focusing more on sleep and getting better sleep quality. And then like I said, I really think that winning the weekend was someone like this.

Like that's kind of what happened. You grind hard all week and so. And you're all the same, so yeah. And then you go off, fuck it on the weekend. And I swear when I gave myself that freedom of, I could have the pizza and beer at football because I'm gonna sit around, I'm gonna wash football from fucking 10

till seven o'clock at night and maybe not move from my couch twice. If I get up and I go to the gym at eight or nine and I get a good workout in, the way I feel throughout that entire day, they totally change. And sometimes I still would enjoy the food but many times when I found it was like, man, I feel good even sitting around watching football

because I did the workout, that promoted me to make better choices. And I didn't feel like I had that constraint of I can't. So I think that's a big win. You know what also reminds me of this is that when we heard, I think it was Jordan Peterson talk about how parents or fathers, in particular, will plan this like, extravagant vacation so they can connect with their family.

Make the win the small ones. Yeah, and he's like, you know, the 10 minutes that you say good morning to your kids every day adds up way more than the one or two vacations So it's that little consistency every day. It makes a big impact. It's the same thing with fitness our next caller is John from California John, what's happening? How can we help you? Hey guys Big fan of the show real quick, I'm actually a new trainer. Been training for a couple of years. And you guys have been teaching me along the way

because I've struggled to find people in my space that agree with our line of thinking. I actually met you guys because my fiance, I started training her, put her in a high protein diet, right? And of course, everybody starts saying, you're gonna get fat, you're gonna get fat, spurs up on Google, personal trainers talking about high protein diets found on my pump.

So thanks guys for all your help. Anyway, I'm gonna get on with my question. Particularly, talking about like reverse dieting. I come from a very overweight past. I was 236 in high school, didn't play any sports at 5'8 and dropped about 50 pounds over one summer. I was eating around 1200 calories and such. And anyway, fast-forward.

I stayed eating around 1500 calories for about five years. And then I hired me a personal trainer and we got through this plateau or whatever for about eight months of a cut doing a lot of cardio. Finally saw my abs and decided to finally bulk and I bulked and then I tried to cut again, got injured, gained a bunch of weight, bulked again throughout that process, and now I'm basically struggling to cut again. So I did a reverse diet, I went through about a two and a half month cut and only lost

about five pounds. I'm actually looking back right now, I lose like I lost four pounds, and I've been working out for a while, so I know like I could have put on muscle at the same time, but at the same time, it was like, I felt like I was at high enough body fat percentage, it would have been a little bit quicker. And it made me wonder if there could have been some damage and I should have stayed in a longer bulk,

and if that would have benefited me, and that would also translate to my next question, is there a point for where it's better to just go ahead and start trying to do a harder cut or hold at a longer bulk to help go ahead and start, like, try to do like a harder cut or hold at a longer bulk to help with your metabolic rate, particularly in more obese clients of mine that need to lose weight very quickly. Is it better for them to just hold at it like a long bulk?

I'm eating a lot of food, healthy food, strength training, or is it best to try to get that weight off as quickly as possible for health reasons? So, that's my two questions. I can elaborate as you guys need. Don't think of it as you broke or there's something wrong with your metabolism. You ate low calorie for five years consistently, and I don't know how long you reversed dieted, but you've got to understand that the body adapted to that. That looks pretty that long period of time

of such a low calorie. And it doesn't sound like your reverse diet or your calorie surplus time has been anywhere near as long as you've been in a cut. And so I think definitely- I think your body is just more used to a very low calorie diet. And so you tend to put on body fat pretty quick

when you fall off the training and then add some calories in there. From the sounds of it, I would probably focus more on the continued reverse diet. I think that trying to build muscle on you is going to be more beneficial than trying to get you in a cut right now and get lean. I think where, I mean, where are you cutting your calories?

When you say you cut your calories, where do you cut them now? Uh, yes. So I keep my protein at around a gram per pound of body weight. And then my calories, I'm usually cutting from carbs, but I keep my fats at around 25% of my caloric intake. Yeah, give me your calories though. What's your total calories you're eating? Okay. So, um, I'm actually eating the most of every eaten ever.

Right now is at 25, 500 calories. And then like I said, I'm broken down at about one, 90 grams of protein. And then I'm splitting my fats at 25% fat and then carbs filling in with the rest. Now, are you considering that your reverse diet? Are you considering that you're cut? What do you, because you said you were,

that's, yeah, that's the reverse diet. So that's the most I've eaten. I went up to that point with the reverse diet, because I don't know like how long you're supposed to reverse diet. And like I said, eating just over 2000 calories for me has always been like a fear of mine, because like I'm scared to death that weight going up, because I've always wanted to be small. So how did you get from, because the last I heard, I heard a 1,500 calorie of less cut, and then now I'm hearing 2,500 calories in reverse diet. How did you get from 1,500 to 2,500? Did you just leap to 2,500,

or did you incrementally move up there? Right, good question. So I did a cut for a period, right? And then I just went straight to a bulk. That's what my trainer told me to do at the time. And I wasn't calculating with him at the time. When I started calculating everything, I was eating maybe around 1800 comfortably. And then I spent six weeks and reverse dieted up to 2500 and then tried to do a cut again. And there's the results. Yeah, so there's so two things I want to address with kind of what your question,

you know, your question and kind of what you're experiencing. So there's two things to consider when we're looking at metabolic rate, reverse dieting, bulking, cutting. One is the physiological effects that happen to the body that we try to explain. I say try because it's very complicated, it's very complex and it's quite individual. Now what I mean by that is you can reverse diet some people and they can go significantly higher than what they were before. And other people seem to be their their bodies seem to be for lack of a better term, more stubborn, I guess, or it takes a little bit longer. Now, what determines that? I mean, your guess is as good as mine.

You know, it could be, you know, all kinds of different genetic factors. Does your body have a memory in terms of its calories before, what's the mental state, blah, blah, blah, okay? Honestly, it doesn't matter. This, the other half is what matters most, which is the behavioral effects. You ask the question, you said,

is it better to cut somebody really fast right out the gates? Now, I can make the argument physiological argument that it's better to have them build muscle for their metabolism. Somebody else could maybe make an argument for the opposite. Well, they need to lose a lot of weight because their soul will be, really, here's why I don't cut people so fast right out the gates. The odds that they're gonna be able to stick to

whatever I just did go down to almost zero. That's what I care most about as a trainer. I care most about that. I don't care as much about what's more effective physiologically, the reason why I care about that is that going to influence how easy it is going to be for this person to maintain or how sustainable it is going to be for this person.

That's where I look at the physiology of it all, because 1500 to 2500 calories, if your nutrients are good, I mean, theoretically, you could be just as healthy either one. I mean, I can make the argument more calories, you might be a little healthier, because you have more fuel, more potential nutrients, but we tend to get stuck in the weeds with all of that.

All right, so what's my advice to someone like you, just based off what you're telling me? I think for a long time, what you should focus on, John, is trying to get as strong as possible, and then trying not to gain or lose any weight at all. That's how that's what I would do. I would look at the scale, but I don't want to gain much weight, and I don't want to lose much weight. I just want to see how strong I can get. Why am I recommending that? I think it's going to help you behaviorally because it's going to get your mind off of the fear of the scale or obsession with the scale. I know if you're getting stronger and your body weight isn't changing much. We're probably

moving in the right direction anyway. Metabolically much. We're probably moving in the right direction anyway. Metabolically speaking, we're probably moving in the right direction as well. Hormonely, we're probably also moving in the right direction. And it's a really, really good mindset to get into for like a year or two. Like if you were a friend of mine or a trainer, I'd be like, hey, for the next two years,

just kind of stay the same weight. And let's see how strong you can get. And then your diet should be modified based off of that. And your sleep and your recovery and your programming should be based off of strength. That's it. And then the scale is just the way to kind of keep things in check. Because sometimes the strength we can get carried away and we could just put 50 pounds on the scale, because we added five pounds for our bench press. Obviously, that's not necessarily a good trade. But that's about it. I think that's what you should say.

And I bet you at the end of a year or two, you're going to be in a phenomenal position, both mentally with cutting and physiologically with cutting. So again, I can get into the weeds with the science. Like your body has a memory and it remembers how you, you know, we can make this argument what you ate before. So it's gonna take longer for you. But what'll happen if we focus too long on that, John,

is you're gonna go through this like frustrating cycle that you're going through now where you start to reverse diet and then you're itching to cut. Okay, when can I cut? When can I cut? When can I cut? And then you cut and he lose like three pounds on the scale and you're like, ah, what the hell is wrong with my body type of deal? Just get strong.

That's all I would have you do right now, especially at your age, your personal trainer, I would say just get strong and don't let your weight fluctuate too much on the scale. Do that for like a year or two. And at the end of that, you're going to be in a much, much better position. Okay, so and then like regarding my clients, whenever I reverse diet them, I'm pretty good at translating to them, helping them understand why they need a reverse diet, but one in particular I can think of, I put her through just four-week reverse diet because she came to me and she's like, my doctor said, I need to lose 20 pounds

and she's worried about her liver shutting down and all these other things and so she's lighter now but like I told her this isn't gonna last forever like you're gonna have to reverse diet go in a period of basically what you just said that I'm afraid to swallow myself I told her does that translate properly like would it would did I make the right decision with that? You did but you also break it down like this. The doctor says you have to lose 20 pounds. Okay, why? Well, I need an improvement in my blood lipid numbers.

Okay, so what you really need, what your doctor's really saying is, we need to improve these numbers with your blood lipids or maybe your liver enzymes, maybe a chest fatty liver you talked about. So okay, we can do that. We can improve those numbers and she'll say, well, what about my body weight? I'm going to do this with you in a way to where it's going to stay off. We're going to lose the weight and we're going to keep it off.

But initially, the scale is not going to move much because of this, this, and that. However, the most important thing that you said is that you need to improve these numbers for your doctor and we can do that right now. We can do that right now. You can improve somebody's health by not having them lose a single pound, by simply getting a little stronger, changing their food quality. That will show some improvements. At some point when someone's obese though, they need to lose the weight, but that's okay, because what you're doing is you're setting the stage for something that's sustainable.

That's what you're setting the stage for. Yeah, another way to communicate that is just say that the doctor, I say what you need to do is to lose 20 pounds of fat. I can keep your weight exactly the same and lose 20 pounds of fat. I can, in fact, increase your weight on the scale by 5 pounds and lose 20 pounds of fat. I can in fact increase your weight on the scale by five pounds and lose 20 pounds of fat. And so even though you may not see the scale moving, we're moving in the direction that the doctor wants us to move and I'm helping you metabolically. We're going to build your metabolism along the way of also getting your healthier like

the doctor wants us to do. So I've used this example on the podcast before. I never forget when I first said this, I had somebody exactly like you said, a client came in. No, but my doctor said, my doctor said, my doctor said, and we have this conversation, it said really what the word about is your triglycerides are worried about these lipid numbers.

I was like, yeah, but I gotta lose, I don't remember what the weight was, 15 or 20 pounds. I said, okay, well, we can do that real fast. This cut off your leg. This is how I've used this example before in the podcast. Oh yeah. And she laughed. Well, that's not gonna,

so you keep talking about weight, just cut your leg off, the weight's gone. It's, well, obviously it's something else we're looking at. So, that's all, that's your job as a trainer is to reframe things and educate this particular person. Cause, does the doctor care so much about the weight on the scale, if everything else looks amazing? I don't think they're doctor care so much about the weight on the scale if everything else looks amazing? I don't think they're going to care as much and they might still care because there's still some

Some stuff there, but that's really what the alarm is coming from is the doctor probably saw Some numbers in her blood panel that made him say something like you need to lose 20 pounds right now Okay, gotcha. Yeah, that's very helpful information sounds like just something else something like you need to lose 20 pounds right now. Okay. Gotcha. That's very helpful information. Sounds like just something else I just as need to adventure and learn more about because I wouldn't have even known to ask that question. Yeah. John, you have, do you have mass power lift?

Um, no, no, I don't. Yeah. Why don't you follow that program? Let's get you real strong. Okay. Now your personal trainer, do you have mass prime pro? Uh, I'm going to throw you. I do. I do. I do. Uh, now you're a personal trainer. Do you have mass prime pro? I'm gonna throw you. I do.

I do. You have that. Good man. Yeah, and that's right there. I will say I was expecting y'all to tell me to eat and just focus on getting strong because I've never done that. I was not expecting mass power lift, but okay.

Yeah, that'll do. You'll have to all of the bit focus on just strength, man. Yeah, it'll be good for you. Yeah, well, you'll enjoy it. I mean, all right. Appreciate you guys. Thanks for all the help and all that you guys are doing. You guys are educating me every day. Awesome. Thanks, Sean. Yeah, that, uh, especially when you take someone that young, you have a focus on getting stronger. Mm-hmm. They get leaner on accident. That's always my favorite. Oh, I'm getting leaner. What the hell's going on? I said, yeah, I know. I'm trying to get leaner based on what he was describing the old time. I can tell. Yeah, that's always my favorite. Oh, I'm getting leaner. What the hell's going on? I'm sorry. I stopped trying to get leaner.

Based on what he was describing the old time, I can tell, yeah, that hasn't been a focus of his, you know, that's been like his composition and being able to kind of present him. So, which is important. I mean, trainers, I do think they need to consider making sure they look like they're fit and in shape. But to be able to go through just a pure strength

focus, you look and see how that just automatically gives you the results you're looking for. Absolutely. The hardest part is the psychological part. Oh, yeah. Because it's a slow process. Totally. It's the better way. It's technically actually the faster way.

But psychologically, when you know you want to lose a certain weight or you have this ideal weight that you want to weigh on the scale and You know your coach or your trainer or we tell you you know Hey, you don't want the scale to move and we're gonna, you know, slowly increase calories focus getting on strong like that is the best way Probably the fastest way and the healthiest way the most sustainable way But psychologically it messes with your head when you you know your work real hard all week long You get back on the scale and you see it staying exactly the same. And when it's that those early first few weeks, there's not a lot of awkward transition with it.

And I tell you that one of my favorite things about competing and actually having to track this stuff so diligently, the best thing I got from that to average normal people was wow, how much water, carbohydrate, bad sleep, a food that you, like, how much like one choice, right? I could eat, I could eat something that's in my calorie budget. Like let's say my, I made it to where my burger is in my calorie budget, but because the, the cheese and the bun, fucks with my gut, all of a sudden, later on that night, and the next day, I'm holding on to a little extra water. And in the mirror, I look fat, you know,

or fatter than I did the three or four days before, and then you go, oh fuck! I'm going the wrong way, you know? I'm skipping four meals. Yeah, and so then you over-correct the other direction and restrict way hard calorie, you get on the cardio machine, like, and so, yeah, the psychological direction and restrict way hard calorie, you get on the cardio machine life. And so, yeah, the psychological part

is the hardest part about, you know, unfortunately doing it the right way. You know what's funny too, just for trainers listening, I know you guys went through the exact same process. You know, it's like you're walking into, this is what it's like for a client. It's like you're walking, it's pitch black, and there's a cave in front of you.

And you can kind of see that there's a cave but you know what's going on. And then you gotta pick a guide to walk you through. The guide you're gonna follow is the one that seems super confident. Like I know it's scary, follow me, we're going this way, I'm following that guy. He knows where he's going.

It's the way I used to communicate to my clients towards the end of my career. I didn't have to go through so many explanations. I literally was like, like I know what you wanna do. This is how we're gonna do it here before. And the client would just follow because of my confidence. I think sometimes trainers, they're not confident when they're explaining what's going on

because I gotta go. It's sometimes the last. It's the last. It's the last. I'm gonna call it the ladder roll. It's the ladder roll now. You know, you can walk in carrying a ladder with your buddy.

You can get in anyway. I was walking with that confidence, like we're here to change the light bulbs. We just let shit. Yeah. Yeah. Try it out, you guys. Our next caller is Aaron from Alabama.

Aaron, what's happening? How can we help you? Oh, I just can't believe I'm on here. This is crazy. I'm a huge fan. I've been listening since about 2016, episode 400 or so. Wow. Wow.

Wow. Anyway, an introduction about me. I'm six, one, about 250 pounds. I'm running an antibiotic with my wife. I have one more week before I go into, or sorry, one more day before I go into phase three, since getting back into the gym nine weeks ago, I decided to focus on my protein targets and not calories. I've gotten significantly stronger and have fluctuated up and down about five pounds. So basically I haven't changed much. I would say it's probably water or whatever

But I wanted to tell you guys a story from my past about maps and a ballad if you guys have time. We do have let's hear it Okay In late 2017 after I started listening to you guys about a year later, I started a map-signabolic. And I ran all the way through it once, and I think I was going through a second time when I had a horrible accident at my job. I fell 26 feet off of a ladder. Whoa.

Luckily, I landed on my feet. However, I did break three vertebrae in the process and two wrist bones. This obviously took me out of the gym for a few months. I had to do physical therapy for my back and my wrist before I could go back to work. Then I had to pass a type of stress test with my physical therapist

to prove that my body could handle a full day's work Before I could go back to The test was about two hours long long story short part of the test had me lift a wooden box With weights and it kind of like a deadlift After about six times telling him I needed him to put more weight in the box He finally told me that he believed me and was a stunner so that I could lift as much as I lifted Even though I just broke my back four months prior. I ended up stopping around 175 200 pounds

He said he'd he'd never seen by lift that much after that injury. So I think anabolic forgive me that backstrikes to Kind of brag about that. That's great. That's awesome. Anyway, on my first question, and I think I may be the first listener to ask a question about disc golf And I think I may be the first listener to ask a question about disc golf. Sorry, Justin, I know you're a dog. I got sick on the course. Yeah, got a little crazy there. I can assure you we're not all, uh, this is donors. Yeah, we're not all that.

It's okay. It's fun. Anyway, I was wondering what kind of rotational exercises I could do to become more explosive in a backhand type throwing motion. It's similar to a baseball swing sort of actually linked a slow motion video in my email if they want to pull it up. They could fast forward to about 22 seconds in if they did. And you would have an idea of what the motion is like. I was wondering what I could do to strengthen

those. Obviously, I know the best thing you can do is just get reps in with the throw itself, but I'd like to know how I could boost that in the gym. Wow. Well, first off, great story, man. I'm glad you got better as quickly as you did. That's exceptional. Okay, so here's what's interesting about being able to generate power in a particular direction, whether it's throwing or rotating or a punch or a kick. Oftentimes, in this sounds logical,

but oftentimes what people focus on are the muscles that generate the movement. Okay, so if I'm trying to rotate, people think, well, I need to get really strong in the muscles that cause that rotation, that cause that twist or that throw. Now, that's logical and there's some truth to that, but the reality is when you get to a particular level

where you're practicing or playing on a, let's say, weekly basis, more of your besides technique, I wanna get that out of the way, of course, technique is the most important thing. Besides technique, it's actually more important to focus on the muscles that slow you down when you rotate and stabilize the decelerators.

The decelerators, that actually becomes, those actually become the limiters. It's usually not the fact that you can't rotate and flick and throw the disc, but rather your body limiting how fast and how much you can rotate because the decelerating muscles and the stabilizer muscles can only support so much. That's actually where most people need to focus, not how hard I could twist, but rather, what are the muscles that keep me from my body twisting and half from my arm, come enough my body and stuff like that?

In terms of his strength, you're totally on point with that. And most of what you're looking at with the actual movement of that is going to be attributed to practice in the skill and really, you know, what have smooth delivery with that. Now to that point, even further, of generating forces is really where you wanna kinda stay. And how anchored can I get with my feet to the ground? How can I translate that into my hips? And then how can I generate that in my hips

and then transfer that up into this rotary type of movement? There's a couple different techniques to do. Like, one I like to do with that is with the stick. So stick mobility, something I kind of I went through this and there's ways of actually like intensifying intrinsic tension within your core and to be able to basically you have the stick and you're in your pressing downwards So you're creating more tension downward by contracting your muscles. And then we're actually like real slowly. Almost, it's not isometric

because you're not stagnant. You're not just staying there but you're actually just slowly rotating while you're pressing down, while you're tightening. And you're just training the body to respond, but with this really supported, tense, uh, uh, movement. And so to, to be able to kind of start there and generate force and then go through that movement with more tension and control, uh, we'll translate well to then now on top of

that, maintain your skill by doing the actual fluid movement in its free form. So, um, between that, and then there's coiling, which I don't know if you've ever seen with David Weck, kind of brought this up and there's ways of like being able to contract, you know, your obliques and get this whole lateral side of your body, all this lateral line connected. So you get this, this contralateral effect where you actually can like really stabilize the spine and generate force and then transfer that force one side to the other. So it's a little more advanced in terms of like athletic pursuits

but really the overall basis of the concept is like learn how to really anchor your body. I mean, you do this dead lifts are good for this, right? Even just as simple as that. Kettlebell swing is really good at that in terms of generating force, and then being able to go through with fluid movement and release.

So you have to be fast and loose, okay? So that's sort of the overall concept of that, and then train your body to be comfortable in that rotational space. And so to do that with the stick and kind of go through those movements on a consistent basis, it's not going to put a lot of wear and tear on the body. It's just going to keep priming and teaching the body to be comfortable in that and to not deviate or get out of tight form that you need to be able to produce

that excess of power. Few questions, Justin, did you do any series videos on Mind Pump TV with that? Like, did you do, how do we have anything that we've already created? And a lot of things. No, but I am gonna be doing that in our subscription. We're gonna be going through a whole rotation series.

And so that's gonna be coming in. I did do some stick Mobility stuff with that move that I was talking about. That's on my pump YouTube. Oh on YouTube. Yeah, that was a there was a YouTube video. I've done with that And so yeah, we'll put that in the show notes, but other question What about landmine stuff? Perfect and this is this goes right in line with the coiling David Wex stuff David Wex stuff like the offshoot of David Wex was in the landline mine university they came up with a really cool system of

Being able to utilize The land mine just like you would a power clean or you could you could generate all this force But it's it's less risky And it actually like works the body controlaterally, so you actually get to be able to have a lot more effective control doing these type of complicated athletic pursuits. Because, I mean, it's funny, because I love talking about the body building

and on the show, we talk a lot about weight loss, building muscle and all that, but when we start talking about like sports specific pursuits, it gets a bit tricky and complicated because this is the pinnacle. This is like your body has to perform on command. You have to be able to maintain your body in space and also to like, you don't have to be able to slow down your body. So like those three factors alone make it a little more complicated,

but if you just slice it up into threes, you get really comfortable generating force and control. You constantly practice rotational movements without maybe a whole lot of weight. It's just really like it's an intrinsic production of muscle tension. And then you work on the technique. The technique is going to take you the furthest in terms of making that as fluid as possible.

Aaron, I'll communicate it a little differently. This is more challenging in Spanish. And that's been you. This is more challenging because it's more specific. Okay, I can give general advice, but when you're talking about a specific movement, then the advice gets a little bit more specific. But let me give you something that I think will apply to what you're talking about.

First off, I want to ask you, how many days a week are you playing disc golf? Like how often are you doing this? I don't get a chance to do big throws like that. Like the big power throws. Very many days a week, usually one to two days a week, I get a chance to do it because of work and having a family and kids and stuff. I practice the shorter putting and stuff pretty much daily, but I don't get the chance

to do that every single day because I don't have a big yard or anything. Do you always have a team of videographers and cameras follow you through the Frisbee video? Oh, that's not me in the video if you guys watched the video. Oh, I thought that was you. I never knew. I wish.

That's professional. Oh, I just said that's a good looking throw right there. So, it's actually from that area, I think originally his name is Paul McBeth. Okay. So, okay, so let's get a little bit more specific. So the base, base fitness, base exercise is going to benefit you, but you're already doing that. Okay, so that's first, besides practice your sport, that's the first thing.

Now second, let me give you an example of what I was talking about with your body limiting its ability to generate power based off of your body's ability to control the power and stabilize and decelerate. I love resistance bands for this because they seem to apply more effectively than weights or even cables, but not in the way you would think. So a lot of people would think I would use a resistance band and then I would twist

and the resistance band would provide me with resistance in the direction that I'm twisting. Now logically that makes sense because you're trying to get stronger in that direction. Here's how I would apply a resistance band with someone who's generally fit already in the opposite direction, okay? So imagine you're getting your you're you're mimicking a throw The resistance band is pulling you towards the throw, okay? Not away from the throw so you're not pulling the band, but rather you're starting out by resisting the band Then you mimic the throw and what you have to do is

You have to fight the resistance band from twisting you too far throw and what you have to do is you have to fight the resistance band from twisting you too far is essentially what's happening. So it's pulling me in the direction I'm throwing and I practice my throw and because of that added boost, my stabilizers and decelerators are actually becoming stronger and more stable. Then I take the band off and I throw and I feel stable as hell. Does that make sense? That does make sense.

You've probably seen this, this is popular with like very high level sprinters. Yes. Where they will, they'll either get a car. That's like pulling them like faster than they can actually run and their body has to try and keep up. Exactly. Or they have these tools now where you put around your waist

and it's slingshot support. Which is, yeah, yeah. And they have to learn to where you put around your waist and it slingshot support. And they have to learn to control their body at a faster speed than they could run by themselves. It's the exact same concept that he's explaining within your throw. Yeah, so that's a sport-specific way to do it. And I think with your general workout

and then practicing and experimenting with bands like I just said, start slow because it's going to feel very awkward at first. I think you're going to see huge. I would love to do that. I would love to do that. I would love to do that. I would love to do that.

I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that.

I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would love to do that. I would this is now we're getting a little more very specific to what you want to do with your throw.

Right. Yeah. Cool. Does that make sense? It does make sense. All right. I'd never thought to do the opposite. I do have a second question.

Sure. If I can do that, I'm a big, I'm an enthusiast in this game and I play the tournaments and everything. I'm not professional or anything. I competed in amateur level, but I do tournaments and tournaments are typically two 18 whole rounds with like a lunch break in between. They start at like eight o'clock in the morning, typically, and they go till, you know, five o'clock in the afternoon. It's a really long day, and it's, it's a very taxing on the body. I was wondering how could I prime my muscles for such a big day

and be prepared to get through that, uh, the, and, and well, for instance, that you, you, I typically get about 30,000 steps in in a day like that. And over a hundred throws like the one you saw in the video. So it's, it's very, it leaves you very sore for the next few days afterward. How's it wondering, should I be ramping up my steps the week before? The kids are less taxing here. The steps aren't what are beating you up and you'd have to train for it.

It's the volume of throws. So if you go from, and why I'm just using hypothetical numbers, we have no idea what the true numbers are here, that where you go from a normal day, you the Frisbee you know 75 to 100 times total and that your workout or your day of playing a regular round and then also you go this day where the volume jumps to 400 you're gonna be real fucking sore because your just body is not ever used to that volume. So the answer would be as you lead up to one of these tournaments would be to slowly increase the volume. If you want to get really dialed in about it,

you would actually mathematically break that down. Like track how many of these big throws you do on one of those 18, how many total throws? And so you would start, you would scale up in your practices leading up to that week. So again, using these hypothetical numbers, I said 100 is a normal day, say, you know, 600 is these big days or something crazy. You know, you would go, you know, the week, the couple of weeks leading up, you go, now

you're doing a hundred and, you know, 25 to 150 throws and then you're doing 175 throw and you're slowly, incrementally just practicing that many throws. And you don't have to do it over a huge period of time. You could literally practice it within an hour, hour and a half, but that's how many throws you want to get into build up that work capacity. Yeah, and just one, I'll add to that. Make sure you just take off enough time before the tournament so that you feel fresh. Yeah.

The day of and then lastly, day of, because you know, 99% of your performance will be nutrition and energy. Yeah, 99% of it will be dictated by what you did leading up to this tournament. But that one to five percent is gonna be hydration. So I would be drinking electrolyte water throughout the day. And then I'd be eating small meals throughout the day

because you're doing this all day long. What I wouldn't do is wait for the lunch break, eat all my calories and then go and try and play. That's probably going to mess you up. So I'll try and have some little bit throughout the day so that you don't give your body all this digestion to do in between. Yeah, in terms of just like priming, you don't want to focus too much because it's obviously going to be fatigued already to begin with so you don't want to do like a whole mobility session going into it. Just, you know, the biggest movers in terms of shoulder rotation, in terms of hip rotation, and just kinda like hold these isometric poses, just to kinda prime those to respond adequately

before you get going. But just like he said, it's really, it's like hydration, it's an energy management situation there that's gonna help probably the most. Aaron, do you have maps performance by the way? Because I feel like the workouts in there will suit you better. Yep. Yeah, I bought the Super Bundle years ago. Beautiful.

Smart man. Beautiful. There you go. Awesome. Yep. All right, man. Do you have Prime Pro though? I do not have Prime Pro.

Oh, there you go. Let us send you that because that'll help support in the point of what we're just making with stuff. I appreciate it. And I was going to add to the, I'm pro. Oh, there you go. Let us send you that, because that'll help support into the point of what we're just making with some. I appreciate it. And I was gonna add to the, I actually, most people do carry around, like protein bars or pop tarts or whatever in their bag. And I try to eat every three to four holes

almost tournament days, because, you know, one hole could take 10 to 15 minutes. So So that's kind of what I do. Of course, I do need to do the electrolyte water. I do. I was drinking just regular water. Oh, yeah. That'll make a big difference. Yeah, it's some element. Drink that throughout the day. Watch what happens. Absolutely. Awesome. All right. All right, man. Thanks for calling in. Thank you. No problem.

The example, that was That was specific as fuck. Yeah, I thought we were on the deep it'll be. You know what though? I'm glad we got a question like that. Because what I told him about where to put the resistance band and what's going on. A lot of people don't realize that. It's counter intuitive.

But just to give an example, a lot of people have tried this before. Where you go over your friend's house, he has a punching bag or punching mitts, and you hit the bag as hard as you can, and then you miss, and you know what it feels like when you miss, ouch, it sucks all of a sudden. Your oftentimes, your power is not limited by your,

by the amount of power you can generate, but rather by the amount of power your body allows you to generate, and that's limited by all the other stabilizers and decelerators. So it's like, you get an athlete and you get them to stabilize and decelerate well, all of a sudden, there's so much more powerful. I think we went in such the specific route

because there's a problem within like sports-specific training where the idea is that like, I'm gonna mimic and mock exactly what the swing is with resistance. Yeah, super. But you see that everywhere still. And like, people don't understand like, don't understand the approach to this is really building the base, and then that's in conjunction, we're just trying to do the skill to maintain.

But really, it's about creating stable, high-performing joints that have four-range motion. Well, you both set it in different ways, and I think it's the most important thing, and also why that got so long-winded and nuanced, is that we could sit here without seeing this guy move and training him ourselves. It's hard to know where he's at in that spectrum of training and athlete. And you, we could sit here and,

oh, this exercise and that exercise, but then if he can't even balance on one leg and do a toe touch, or he doesn't do a proper deadlift really like and I'm not saying He's that guy, but like where are they're at and they're totally cuz the advice could have literally been like just go through The first bit more that's right and with good foundational type of lives because you like to and Justin was making this point like you You have to first lay that solid foundation before we start stacking these other crazy complex movements and exercises on there thinking that it's going to give you this greater output.

It's like, there's so much, and this is what you find with like young athletes, like if you're a kid listening to this in high school and you want to go to your sport and you're like, oh, I'm a Y receiver, what exercise should I do? And it's like, well, can you not squat and deadlift with great form? Because there's so. Exactly why we, I think it went that it's like, well, can you not squat and deadlift with great form because there's so.

Exactly why we, I think it went that direction because we could, you could put somebody, I just want to get a better shot and basketball. I just want to throw the ball farther, you know, as a quarterback. I want whatever it is, like whatever your pursuit is that's like super specific, you got to start with the base. Well, I'll tell you what, that video that he sent

was a pro throwing a disc. Yeah, that's why I gave the advice. I know that's why I brought that up because I was like, damn, that's a good ass throw. And with that guy, that's what I would do. I would do the reverse band. Yeah, exactly. It's all the car was like, this guy walk around with all the cameras. Hopefully Andrew puts that in the video because that was funny. Our next caller is he go from Connecticut. Igor, what's happening? How can we help you? All right guys, doing. Hello, it's great to meet all of you. I'm really excited to be here. Thanks. So, you know, I was actually very, very excited to get tired of hearing this first part of how everybody appreciates you, but, you know, I can't help

but, you know, express my gratitude to you guys, how much I look up to you. I've been listening to your show for as long as I've been in the gym. So I just wanted to thank you all for that. I appreciate it. Thank you very much. So just a little bit of context before I jump into my question, I'm 18 years old. I've been working out consistently for roughly two and a half to three years. I do plan to compete in the bodybuilding show and I don't know maybe the next five, 10 years, right? And I had a question about programming. So I keep hearing in your guys' podcast

that in order to avoid a plateau or, you know, stagnate my strength gains or muscle gains, it's important to keep modifying the type of stimulus that you send to your body and a way to do that is to change the rep ranges. For most of my journey in the gym, I've been staying in the mid-range, so from 10 to 12 reps. Just because I like it, it's not like high reps, fatigue need too much with low reps, because there's any sort of pain,

it's just what I tend to prefer. But I do wanna change it, because I have found my strength and my muscle gain has been slowing down for the past couple of months. So the only thing that my question is that I don't really know how to implement those rep ranges in my programs and my workout. If I should opt for doing, you know, like big

lifts with lower reps in the beginning of my workout or if I should just change for my whole workout. I don't really know how I can implement that well into my my program. Okay, Igor, this is going to be easy. Yes, it's just a small box coming your way. Yeah, just just because it'll be arguments just to whether or not you should mix the rep ranges up. And I think you're better off training in a low rep range for three to five weeks, then a moderate one for three to five and then a higher rep one. So I would go, since you've been in 10 to 12 for so long, I'd like to see you in a, like, five rep range for the next three to six weeks. Now it's true that some exercises do better with lower reps and others with higher

reps like five reps of like laterals, probably not, you might want to go a little higher. But generally speaking, you're probably better off just from a mindset standpoint to train for a few weeks at least in a different rep range with all of your exercises. So the whole workout looks like it's lower reps than what you're used to or higher reps than what you're used to. And the reason why we do it that way, the mindset, it's different. When you do sets of five, it's totally different feel.

You're not aiming for the pump, it's a different mindset than when you're doing sets of 15. And so to go from like five to 15 to 12, all in the same workout, it tends to not be as effective from that standpoint. Oh, I mean if your goal is to become a bodybuilder in the next five to 10 years You want to get into that space when you this your young right now We want to be packing on as much muscle and size or how I would say clay, right? So if you when you get ready to get ready for a show, all you're doing is revealing all the hard work that you did the prior years of that. And one of the best things you could

do right now is to pack on muscle, pack on size and muscle right now. Lifting heavy is one of the fastest best ways that you could possibly do that, especially since you only lift in the 10 to 12 rep range. And then really what you're doing when you're getting ready for a show is you're just revealing all the hard work that you've done in the past by cutting, cutting calories and getting shredded and then, and showing that. So, man, you, uh, you will absolutely benefit from maps and a ball, like, and I would just, I would say stay in phase one for a couple extra weeks, right? I mean, just run out, run out of ball, like exactly the way it's laid out.

The only difference is I'd say instead of transitioning out of phase one, like we recommend after three weeks, maybe stick there for five weeks and probably repeat that program twice and you're going to see the same way. You'll get a ton of benefit. Have you done a full body breakdown like a Monday, Wednesday, Friday, full body routine yet? Yeah. So before this, right, I was running a sort running a modified PPL structure

where I would do instead of doing all the push muscles altogether, I would do, for example, on Monday, I would do my chest and my biceps so I could load my biceps more. And so that I wouldn't have the fatigue that I would have when my triceps had worked out, my triceps with worked out my triceps

with my chest on the same day. And then on Tuesday, I would run my chest, I mean, my back with my triceps just so I can load both of those muscle groups up more. And so that I don't fatigue them so much while working out other muscle groups. Igor, I feel like you're overthinking it because you're age. Let me ask you a couple more questions. He's thinking like, you'd be following a bunch

of bodybuilders. Yeah, that's what I mean. Okay, so look, okay, you're 18. You're 18, so you're 18. I want to see your Instagram feed. That's what I want to see. How, how, what, how much do you, there's a lot of the so-called

business influencers, the ones that I deem most worthy, but you know, how, but, you know. Okay, so what's your body weight at? And then you do 10 to 12. So what do you work out with your squat, your overhead press, your bench press, your dead lift? So give me your body weight and then give me some of the weights

that you end up using for those lifts. And be honest, okay. All right, all right. So right now I'm staying at around 190 to 200 pounds. I'm at a higher body fat percentage. Right now I believe it's low to mid 20%. Okay. If I'm doing like 10 reps on, you know, my bench press, I can probably push 145 pounds. That's my weakest body part right now. On the squat, I can push.

On the squat in that left, I can push a bit more. On the squat, I did 206 pounds, I believe, last time. And I did for about eight reps. I could probably push for another two, but I was in trying to go for failure. On the last time that I did that, on my deadlift, I've done 280 pounds for, again, around eight reps. I couldn't push for another two to, you know, go to failure,

but I try to stay away from failure as much as I can. You, okay, you want a body build in five to 10 years at your age, just get strong. You got a long ways, I mean, you can go real far with that. And that's what's going to put the muscle on you. In fact, I don't even know if I want you to do maps, power lift. I would still do anabolic first and then that. I still, that program is just, you're just gonna put more muscle on.

You're training for strength, you're gonna put more muscle on than you are training for bodybuilding right now, 100%. 100%. You can get your anabolic his that, though. Yeah, you get your dead lift up to 450, your squat into the mid threes, your bench, into the mid-tools.

You're going to have a lot more muscle on your body, for sure. Yeah, so when I try to go for lower reps, because sometimes I do work out, you know, my big lifts with some lower reps, if I try to go for, you know, the lower rep range, I can push more weight. So on my bench, I've done 185 for one rep. On my squat, I've done 300 for two. And on my deadlift, I've done 350 for three. So, you know, I usually just take it back a little bit, if I know that I'm doing higher reps, which I typically do. Yeah, I go with you.

Yeah, you're good. Maps at a ball, to mass power lift, you'll put more muscle on doing that than you will almost anything else. At your age and what you're doing, by far. Strength should be, that's it. You've got a long ways to go with strength to worry about, you know, like fine tuning

with bodybuilding, training and programming. You gotta build your base as far as you can. You'll go way further. Yeah. Awesome. And would you guys recommend that I stay at a relatively maintenance of regarding to my count? Serp, maintenance to surplus.

You don't want to be under, we're trying to build that. Yeah, we don't want to be cut at all. So you maintenance to surplus. You don't need to be under. Yeah, we're trying to build right there. Yeah, we don't want to be cut at all. So you maintenance it to surplus. You don't need to be in a big surplus. You don't need to be eating, you know, thousand calories over, but you also want to be fed. We're trying to grow right now. So, you know, stay up on your calories.

For sure, you're hungry, feed yourself, just make good choices. And I, I, I've ducks and over, and a ballic. Right, so we'll send that over to you for free. And then the next recommendation after that, I would say is power lift. But I love that. I love that path. Yeah.

It could off a little bit. I missed the last part. No, we're going to send you maps at a ball. And then after that, follow maps power lift. Yep. Okay. So an appalling power lift sound sounds great. You got it.

Thank you guys so much. I really appreciate your time. You got it. You got it. Yeah. Thank you. You got it. Thank you guys so much. I really appreciate your time. You got it. You got it I had a guy I told you guys this before I had a guy Dude was you know, he was in his 40s, but working out for years X bodybuilder like new what he was talking about natural competitor Tell me when I was 16 like I thought he's gonna give me secrets to training, you know Yeah, yeah, yeah, we're got three days a week when I was 16, like I thought he was gonna give me secrets to training, you know? And he goes, just get strong.

We're got three days a week, get strong, a bench deadlift, a squat, eat a lot of protein. And I thought he was bullshit to me. I'm like, this guy doesn't wanna tell me. It was the best advice I could have ever followed. You know, this kid, if he just got stronger, you can mean he's at 18. Yeah.

Oh my God. And here we go so much further. Into your point back about like a lot of those exercises that maybe People don't realize you so in terms of like pull-ups or dips or you can load those and do less reps Yes, and so I just think that I just want to bring that up because I think a lot of people look at at certain Exercise like that don't even it doesn't even come across their mind, or even core exercises too as well. You can learn to train to get more

as an actual strength exercise, but that in regard to his pursuit, he just really needs to focus on ways of getting strong. Totally. 100%. Look, if you like BIMEPUM, head over to mindpumpfree.com and check out all of our free guides, download all of them, they cost nothing. You can also find all of us on Instagram.

Justin is at Mind Pump Justin. I'm at Mind Pump to Stefan O and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is

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