In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.
   Mind Pump Fit Tip: There is ONE way to more than triple your odds of long-term fitness & health success. HIRE a GOOD trainer or coach. (2:33)
   Recapping the guy’s family vacations. (13:22)
   Settling the squat vs hip thrust debate. (34:14)
   Elon vs. Zuckerberg, is this really happening? (40:36)
   Yet another study examines why strength training is the superior form of exercise. (44:59)
   Shout out to Dr. Jolene Brighten. (55:12)
   #ListenerLive question #1 – Do you have any guidance on recognizing the signs of overtraining and striking the right balance between pushing myself and getting adequate recovery? (56:19)
   #ListenerLive question #2 - What mobility drills would you suggest achieving an ass-to-grass squat? (1:08:29)
   #ListenerLive question #3 - Any advice on how to track calories without overcomplicating everything and get rid of the nutrition rules that I set for myself? (1:17:39)
   Related Links/Products Mentioned
   Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
   The Nutritional Coaching Institute (NCI) is celebrating its birthday in a big way this year! They are giving away a full-ride scholarship to one lucky individual who will get all the certifications and education needed to create an impact for their clients and the dream career for themselves. To learn more and apply for the scholarship visit here
   Visit Joovv for an exclusive offer for Mind Pump listeners!
   July Promotion: MAPS Starter | MAPS Starter Bundle 50% off! **Code JULY50 at checkout**
   Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift
   George St-Pierre training with Elon Musk
   The Resistance Training Revolution – Book by Sal Di Stefano
   Comparing the efficacy of different types of exercise for the treatment and prevention of depression in youths: a systematic review and network meta-analysis - PMC
   MAPS 15 Minutes
    Mind Pump #2002: Big Pharma Hates Fit & Healthy People
   TRANSCEND your goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what’s right for you.
    Mind Pump #2010: Seven Reasons Your Workout Isn’t Working
   Adam Schafer’s DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump
   MAPS Prime Pro Webinar
   Mind Pump Podcast – YouTube
   Mind Pump Free Resources
   People Mentioned
   Bret Contreras PhD (@bretcontreras1) Instagram
   Georges St-Pierre (@georgesstpierre) Instagram
   Jolene Brighten (@drjolenebrighten) Instagram
   Steve Cook (@stevecook) Instagram
   Justin Brink DC (@dr.justinbrink) Instagram
   Jordan Shallow D.C (@the_muscle_doc) Instagram

If you want to pump your body and expand your mind, there's only 1 place to go.

With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.

You just found the most downloaded fitness, health, and entertainment podcast in history.

Today's episode, we answered live callers questions, but this was after a intro portion.

So we talk about fitness, current events, family life, and much more.

By the way, You could check the show notes for timestamps.

If you just want to fast forward to your favorite part.

Also, if you want to be on an episode like this 1, email your question to live at mindpumpmedia.com.

Now this episode is brought to you by some sponsors.

They're 1 of the best coaching certification courses you'll find anywhere.

So if you want to be an online coach or trainer, and you want to become successful as defined by your clients, getting great results, but also as defined by you making money so you could support yourself doing what you love.

And right now they're giving away a full ride scholarship and you get all their courses Set up for you.

Here's how you can enter to win that go to NCI certs So that's C RTS comm forward-slash sixth dash birthday dash Scholarship, So it's their sixth birthday.

So again, it's nciserts.com forward slash sixth with a 6.

So the number 6, th dash birthday dash scholarship.

Now this episode is also brought to you by another sponsor, Juve.

They make red light therapy that actually works.

So when you read studies on red light therapy, how it helps speed up muscle recovery, regrow hair, improve the health and appearance of your skin and more, They're using red lights that are done a particular way.

Well, Juve is the only 1 on the market that you could buy for your home that really does this.

Go to juve, J-O-O-V-V.com forward slash mind pump.

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We also have a sale this month, maps starter.

This is a beginner workout program with weights.

So it's a strength training program is 50% off.

And then we have a starter bundle, which includes maps anabolic and maps prime.

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There's 1 way to more than triple your odds of long-term fitness and health success.

In fact, the thing I'm about to say is probably the most reliable way That you can dramatically improve your odds of long-term success hire a good Trainer or a good coach by the way, I say good because hiring a bad 1 isn't gonna help you But if you find a good trainer or good coach, you'll more than triple your odds of success.

Well for the average person when somebody loses weight, they probably will succeed long-term by about 5 to 10% of the time.

With a good trainer or a good coach, you're looking at between 30 to 50%.

Now that doesn't sound great, but it's phenomenal when you compare it to the alternative.

So, if you want to go from almost 0% success to something like 30% to 50% success, hire yourself a good coach.

You know what's funny about that stat, by the way?

Those are the 2 things where if you hit, you like bat for like, you bat

If you fail more than half the time, you're still

Yeah, if you're a trainer and you get like 30% of your clients to have like, you know, long-term success as defined by, they lose weight or they get fit and then they maintain it forever.

It's a relationship that they keep going on for the rest of their life.

But I mean, still 30, you know, 30, 50%, still,

Yeah, I was hoping you weren't gonna like because when we had this baseball Game that we we had did with our personal trainers before it was pretty depressing Oh, I had a lot of expectations about how fit and athletic and awesome it was gonna be, and everybody just completely sucked.

Baseball, personal trainers, it's not a good mix.

You know, this is actually the stat that I think eventually made me tired of personal training.

had a hard time with making peace with that.

And I don't think, I didn't go into it knowing that stat.

Like I didn't realize, I thought that way more people had way more success with weight loss, especially if you had the formula, right?

If I knew what you needed to do macronutrient-wise, program-wise, things like that, that there'd be a much higher success rate.

But even when you're really, really good, you're only clipping at 30% if you're lucky with your clients.

And so 70% of the time you fail, that gets- They

No, I mean, I really think that's what pushed me into management and I liked training less because I got tired of that.

I got tired of, and there was much more success with coaching trainers, teaching trainers how to build their business and be successful.

Even though there's a high turnover rate, even on trainers, I felt I had more success helping them than I did with clients because, And now a lot of that, I think it's important to note that a lot of that has to do with adherence, right?

Because there's a large percentage of that 70% that fail, more than half of them, it's purely because they don't even adhere to the advice.

Look at the stat of like somebody just coming to the gym without any kind of coaching and guidance.

So we used to have a we used to have a stat at

That if the if a person got a gym membership Without a trainer they fell off in the first 3 to 7 months on average.

If they got 5 personal training sessions, that was it.

5 personal training sessions with a trainer, that average person would stay Longer than 3 plus years.

That's huge return Yeah, I mean first off this highlights just how hard it is, right?

So because people listen like oh my god, that's Wow, you're considering really good success rate, you know

percent, you know, so half or less But yeah, but that's because it's hard.

The modern world and our lifestyle, just the default lifestyle, is designed to make you obese and unhealthy.

You literally, literally have to be weird.

You have to be not normal or not average in order to maintain a healthy body and a healthy, you know, good fitness and good mobility for the rest of your life.

Like think of anything that is against modern society, against what you would do on a regular basis.

That means you have to develop behaviors and disciplines and structures that you're not going to get normally.

You're not going to learn it at home growing up.

So that's why the success rate is so low.

Now that being said, this is just reality.

success versus maybe 30, 40% success, okay?

So obviously one's a lot better than the other.

So your best bet is to hire a coach or trainer.

And by the way, that 30 to 40% success rate, what's thrown into that are people that work with a trainer for 2 months or 3 months or whatever.

People that work with a trainer for a year or 2 year consistently, I bet you that number is probably double that.

So, because towards the end of my career, my success rate long-term with clients was pretty high.

I would say probably closer to 70% of my clients develop really good behaviors, but these are people that work with me.

So that's, that's what you have to understand and consider, but there's nothing more effective than hiring a good Guide because this is a process.

This is not a you know, I thought the same thing Adam when I became a trainer I thought well, I'm just gonna give people the answers.

Mm-hmm, and they're gonna follow it and that's gonna work Well, that's that's like nothing.

That's nothing I thought success where I was getting people to lose weight and I got everybody lose weight But nobody kept it off and that same thing I remember when I figured that out, and I was like, wow, this sucks.

Like, I got to keep getting new clients, and ones that fall off end up getting out of shape.

I think that's the other part that was really hard as a young trainer is people just hire you and they just want the answers.

And they don't realize that even if I just give you the answers, If I just give you the answers, you're more than likely going to fail down the road.

And so, you're in this service-based business, and you're trying to build your business and your book, and you have these people that are hiring you, and they're like, just tell me, just tell me what I need to eat, Just tell me what I need

And when you're young, it's kind of like, oh, fuck, you know, we can tell this person like, no, it's not how this is going to work.

Like later on when you build confidence and you have the track record, sure, that's easy to have that attitude.

But when you first start out, it's really difficult to overcome that objection as a trainer, you know Or how do I fight?

How do I solve this this problem there people are telling me what I need to give them in reality?

If I just do that, even if we get to our goal say in 3 or 6 months They're gonna put it all back on after they leave.

A lot of this information is out there, you know, like to, to be able to research it and find like a good workout routine to find good nutrition, like, uh, programs and things like that.

But to, to go through the process and to get in that mental place where, you know, you're, you're going to be successful and you're going to do it longterm and adhere to it.

it's also to understand what to expect and what the process feels like and looks like, because that is a lot of people don't understand that.

Oh, you mean when I first start this weight loss journey, I'm not going to lose weight?

Oh, you mean protein and calories, I have to increase them a little

You mean workouts aren't going to feel like I'm dying.

It's going to feel like a, you know, I'm kind of like easy at first.

You mean I have to learn these skills of movement.

I can't just go to the gym and beat myself up.

Like maybe the scale's not moving down, but wow, my energy is better.

I didn't even know to pay attention to those things.

This is what a guide, you know, helps provide for you is helps you along that path and that helps modify and teach you how to read your own body.

But you know, 1 of the challenges with this, and there's more resources now, but 1 of the challenges with this is trainers were never trained on this.

When we learned how to become trainers, They teach you biomechanics.

They teach you calories, proteins, fats, carbs.

They don't teach you any of this other stuff.

You have to learn through at least 5 years of training people, how this works, how this doesn't work, and what happens.

But at the time, there were no courses that taught you this.

You had to kind of figure this out on your own.

And the ones that stuck around were the trainers that really cared about people and really were able to like, you know, crush their own egos and figure out that they were not doing a good job and all that stuff.

Nowadays, thankfully, you have companies like NCI where, you know, the reason why that's the only certification course we officially work with is because that's what they focus on.

No other course really does that right now.

Like there's really no course that teaches you this entire process.

All the other courses are still about the X's and O's and the connecting dots.

But the other part of the formula, I would argue, is much more important.

I don't know of anybody else that's doing it like them.

I mean, that was what was so attractive to their business was that it wasn't, not only were they on point, like a precision nutrition is a popular nutrition certification in our space.

But again, it's very formal, just like all the other national certifications where it's like, so it's very science heavy, very basic protocol heavy.

It's not like, well, what do you do if they want to do this?

And so I think that's what NCI did such a good job was filling in that gap.

I mean, a lot of that I think of what attracts people to the podcast is that, is that we help kind of fill in a lot of those places.

Because there's nothing on the podcast that we talk about that you can't chat GBT or Google search

I mean, you can, you can literally find the information, but it's the application process, the communication that we have on the show that we talk about for an hour.

So all the nuances, because it's not black and white.

And NCI does a really good job of, I think, bridging that gap between your standard certification and then like how to really apply that to clients.

All right, so I wanna address the elephant in the room because I guarantee people watching us on camera right now are like, why is Sal and Adam so dark?

Adam and I look like We were on the beach.

You just look like you're embarrassed By the way, dude, you got to use the red light therapy for that really for somber,

that to my back cuz so I actually like was pretty happy with the fact that I didn't get like too crispy or anything like I didn't There's levels you guys

I mean, did you actually lay out by a pool?

Yeah, so Justin and I were Yeah, that was a good time you guys did all I mean your kids are old enough you guys did a lot of event

Well, that's the thing I just had to keep them busy and honestly It's the best recipe because then their behavior and everything they don't like just attack each other constantly They're like they were like totally like cool and We had a great time with the kids because we kept them busy, you know, and like we, we, we staggered it.

So we do some days where we're chill and we're doing the pool thing and all that.

But like, we would definitely do the adventures and all that.

Like you know, we, we kind of undulate it.

But yeah, I mean, I, I did get a lot of sun.

Like I was out in the pool and I was out there, you know, getting a lot of exposure, but was constantly kind of like getting sunblock and all that.

So I had to make sure I didn't get too crazy.

What did you guys, you guys did horseback riding?

We did this boat tour where it was It was like on those inflatable boats that Is

that the 1 they canceled and they redid it

they cancel we did we did we did it a couple days later.

Epic it was it was good because it was like the best weather We went further than we've ever been.

Cause we did it 1 time before, but this time we went all the way to the Poly coast to the very end.

And so there was this 1 part where there's this cave tunnel.

And, um, So we went through a couple I we've been through before there's this 1 I didn't know they had at the very end and he just like decides to bomb it and he's like going full speed into a Cave and I'm like, oh shit Just like holding on for dear life And he just knew exactly that, you know, the dimensions of it.

So it was able to kind of like go in and like go through the other side, clean and everything.

We didn't hit anything, but I just, it was dark.

Like, I was just glad that he knew, like We had no idea.

It was just like, he was just going full speed into this cave.

This guy was like cabana-ing the whole time.

2114: What to Do if You Aren’t Seeing Results in the Gym, How to Add Depth to Your Squat, Why Too Much Cardio Will Kill Your Gains & More (Listener Live Coaching)

See all Mind Pump: Raw Fitness Truth transcripts on Applepodcasts

2114: What to Do if You Aren’t Seeing Results in the Gym, How to Add Depth to Your Squat, Why Too Much Cardio Will Kill Your Gains & More (Listener Live Coaching)