In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.
 2119: Getting Leaner By Eating More Calories, Ways to Improve Muscle Definition, How to Train When You are Feeling Burnt Out & More (Listener Live Coaching)
   Mind Pump Fit Tip: Do the LEAST amount of work to ELICIT the most amount of change. (2:06)
   Recapping Maximus’ 4th Birthday Party. (14:59)
   The value of sign language for kids. (23:49)
   Effective natural methods to dispose of ants and other insects. (27:26)
   Big Pharma advertising spend game. (35:40)
   Glyphosates are EVERYWHERE! (43:13)
   The guy’s take on the Jonah Hill emotional abuse allegations. (46:30)
   It’s all about timing when it comes to elections. (50:03)
   Threads vs Twitter. (58:23)
   An update from Sal on the peptide BP-157. (59:04)
   An easy way to boost your protein is with Paleo Valley’s bone broth protein powder. (1:00:35)
   Shout out to Bret Johnson. (1:01:41)
   #ListenerLive question #1 – How do you reverse your diet if you’re mostly eating meat? (1:03:10) 
   #ListenerLive question #2 - Is it ok to jump from program to program? My goal is to gain back muscle definition. (1:15:48)
   #ListenerLive question #3 – How would you recommend getting back into working out after battling through a severe burnout? (1:29:01)
   Related Links/Products Mentioned
   Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
   Visit PRx Performance for an exclusive offer for Mind Pump listeners!
   Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount**
   July Promotion: MAPS Starter | MAPS Starter Bundle 50% off! **Code JULY50 at checkout**
    Mind Pump #2112: Is 15 Minutes Enough Time For An Effective Workout?
    10 Plants That Repel Bugs - Herbs, Shrubs, Flowers Insects Hate
    70% of News Advertising Now Belongs to Big Pharma
    CDC finds toxic weedkiller in 87 percent of children tested
   Farming robot kills 200,000 weeds per hour with lasers
    What To Know About Jonah Hill's Emotional Abuse Allegations
    Video of Donald Trump Shaking Joe Rogan's Hand at UFC Fight
    "Mamas For DeSantis" Ad: "When You Come After Our Kids, We Fight Back”
    100 Million Sign-ups In 5 Days. 8 Reasons Why Threads Is Blowing Up
   Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout**
    MP Holistic Health
   MAPS 15 Minutes
   Mind Pump Podcast – YouTube
   Mind Pump Free Resources
   People Mentioned
   Dr. Stephen Cabral (@stephencabral) Instagram
   Bret Johnson (@bretjohnson11) Instagram
   Gary Vay-Ner-Chuk (@garyvee) 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 today's episode, we answered live callers questions, but this was after an intro portion.

Current events, fitness studies, family life, and much more.

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

If you just want to skip around to your favorite part.

Also, 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 make home gym equipment that is as good or better than the stuff you see at the gym.

For example, they have a squat rack that literally folds into the wall, comes off the wall 6 inches.

You can park your car in the garage again, but also have a squat rack that can handle over a thousand pounds.

At least that's how much Justin has put on his, cause he's a strong beast.

Go to PRX performance.com forward slash mind pump.

Uh, on that link, you'll get a 5% discount.

This episode is also brought to you by paleo Valley.

And 1 of my favorite is their bone broth, chocolate flavored bone broth.

I swear to God, it's the most delicious protein powder I've ever had in my entire life.

And it's the easiest to digest I've ever had as well.

But they have many other products like grass fed meat sticks.

That's P-A-L-E-O, valley.com forward slash mind pump.

We're also running a sale on some programs right now.

We have a beginner workout program called MAPS Starter, that's 50% off.

And then we have a bundle that includes MAPS Anabolic and MAPS Prime, it's called the Starter Bundle, that's also 50% off.

If you're interested, go to mapsfitnessproducts.com and then use the code JULY50 for the 50% off discount.

Here's the single guiding principle that will help you get success in fitness for the rest of your life.

You've probably heard us say this before, Do the least amount of work to elicit the most amount of change.

Because I think we need to explain this better so that you understand why this is so important.

Doing the least amount of work to elicit the most amount of change is actually the way you get the most amount of change.

So follow it whether or not you want to get fast results or you just want to be consistent, follow it.

I'm actually glad you're going over this because I feel like sometimes when we say this that people go like, oh, okay, I get it.

That's the better way, but I still could do it the other way.

That's how I feel like it's interpreted sometimes when we say that.

They think that if you do the least amount of work to elicit the most amount of change, you're compromising faster results somehow.

No, that's the way you get the best results, bottom line.

Because you're in that adaptation sweet spot.

You're not pushing recovery or what you can tolerate.

And if you go through the rest of your life focusing on that, you're always going to train appropriately, or at least you're going to get closer to appropriate than it would if you're trying to see how much you can tolerate and how much work I can handle.

And that just means better strength gains, better fat loss, less joint pain, better mobility.

It's the better way to approach it regardless of what your goal is.

If you wanna get there fast, slow, or consistent, it's just better across the board.

You're not compromising anything in my point by making that, you know?

Yeah, it's just really mentally challenging when you think that fitness is this, uh, pursuit of all work.

And so to be able to do a more effective job at getting better at work, you gotta do more, you gotta do it more intensively.

And so it's just kind of like, it's, it's, it's a really hard concept to realize that you have to work with your body, which has all these checks and balances and balancing effects to it, where you have to find that sweet spot that's actually beneficial to you.

I'm still searching for the perfect analogy in something else that's like

There's like things, I've used the analogy around golf before, anyone who's golfed, you think that you wanna go up there and swing as hard as you can to get the ball to go much further, but the irony is backing off of that and actually swinging more properly and better connected.

Like you'll get, you'll go, the ball moves

Because yeah, I mean, if you're just constantly just swinging all the time, like you're gonna reinforce bad patterns, which then again, your ball might be going further away from the target.

I was just watching Cars, the movie Cars with my son.

Yes, no, I swear to God, this might actually be good.

I think it's part 2, where Lightning McQueen is, like, he's cocky at this point.

It was the first 1 where he's just going and his pit crew is like, you got to come in and change your tires.

Like if you watch NASCAR or Formula 1, they have to carefully calculate and measure when to do pit stops and when not to.

And you would think for someone who's not experienced, just keep going as long as you can, because you'll beat everybody who's doing the pit stops, but you end up losing because your car gets destroyed.

The point is you have to be perfect with it.

And what happens, especially to people who are consistent, by the way, we communicate this so often because this happens to us all the time.

As you continue to work out, you'll naturally trend towards doing more and more and more.

And you start to push up against what you can tolerate, not necessarily what's most effective.

I'd always, I hate to say it, but it always surprises me.

I cut the volume down, boom, better results, boom, get leaner, boom, And I always go, I have to shake my head and why do I always do that to myself?

So if you, if you keep this in the back of your mind, when you're training, you're more likely to do it the right way.

That's why it's such an important thing to,

Uh, it's hard because 1, there's not a lot of other things that are like this.

And then 2, it really does depend on the audience or who I'm speaking to, whether I really emphasize this, right?

Because there's a clear divide of people in the like, you know, trying to pursue their health and fitness journey.

You have 1 side that just can't stay motivated, aren't consistent, afraid to push themselves, right?

And then you have the other side that's like motivated to work out to change themselves or even borderline is in love with exercise and working out.

And so if I'm talking to the group that I can't get to be consistent for 1 week, I'm not really worried about telling them to overreach too much because they've got plenty of room to increase intensity, volume and everything else.

But if I'm talking to the average person who's highly motivated to change themself or already borderline addicted to fitness, then that message is extremely important.

I think it's where you tend to make your excuses, I think tells you a lot.

Like, do you make excuses as to why you need to work out more or why you need to, you know, work out so often or so hard?

Or do you tend to make excuses as to why you need to skip workouts?

If you're the person that's like, hey, I can't make it to that party, I gotta work out.

Or hey, I know I'm on vacation, but I'm working out every day or whatever, and you're making excuses, then you're probably the person that needs to scale back a little.

But if you're the 1 that's like, nah, I gotta miss, yeah, I'm gonna miss another workout, I'm gonna miss this whole week, not a big deal, let me miss some more, then you're probably the person that needs to go a little harder.

It's always that balancing act, right, of the right amount.

But literally, it's the least amount of work to elicit the most amount of change.

I can't think of a single better guiding principle when you think of long-term success, right, Besides being consistent or whatever.

You know, 1 of the things that's helped me recently with that, and I, those that have been listening to this show for, uh, you know, more than 3 or 4 years pre COVID, I was like the had to go work out in the gym guy, anti-workout home person.

And you guys were always the workout home is so amazing.

But once COVID hit and I was forced to work out at home, you know, on my little PRX set up, I found that there was some things that I did fall in love with, and it was this piece.

Is I felt like it was okay for me to go in the garage and just do 1 or 2 exercises, and then go back to my day, and then maybe revisit again.

Or whereas when I would go to the gym and I if I had a drive to the gym was like 1 I'm only going if I know I'm gonna go train and then if I go train I'm gonna go train for at least an hour or more I want to be in there I don't want to waste my time with 1 exercise and to go all the way over there.

And so I think it limited my ability to do that.

Now I have this like, oh, okay, well, maybe I'll just do 2 exercises today.

Do I really wanna go all the way to the gym just to do this 2 or 3 things really light?

Like, oh, I'll just skip it all together.

We're now having access to the, my gym and my garage.

I find myself doing a better job at these principles.

So when I work out with just a squat rack, a barbell, dumbbells, and adjustable bench, okay?

Which the, like in here we have 2 PRX setups.

And what's cool about PRX is it folds into the wall.

So for people that don't know, you can still park your car in the garage and do all that stuff.

But when you pull it out, it's literally the most stable squat rack that you'll find because it's attached to the wall.

But anyway, the reason why that encourages me to train properly is because I don't have 85 pieces of shiny equipment that I want to go and try.

Yeah, because if you Think about it this way, if I gave you, if I said you can work out consistently, but you have 10 exercises to pick from, you're not gonna put any of these machines on there.

It's gonna be all the best, most effective exercises.

So, I mean, for the last probably 15 years, a majority of my workouts have been done with that right there.

And I've been working out for longer than 15 years.

Those are the best workouts because it encourages me.

It encourages me to stick to the effective stuff and to pay attention to that kind of stuff.

Otherwise I have like all this equipment, I wanna try this, I wanna try that, I wanna use this, let me try a little of that, and I end up doing more than is necessary, which actually takes away from my progress.

Yeah, I noticed a bit, kind of what Adam was talking about in terms of like having the ability to just go attack 1 or 2 exercises.

And then I had to get over that psychologically of like, if I stop and I interrupt my workout, like it's not doomed.

So it's like, everybody thinks like if, if something happens, like I can't be distracted.

I have to have this devoted chunk of time to just be completely deliberate and focused and all that kind of stuff.

And I finally allowed myself to not keep thinking on those lines and would go do errands, would be outside doing chores, or do something else productive elsewhere, come back downstairs, um, you know, do another 2 exercises.

And by the end of the day, I've like completed a whole workout, but it's like, it wasn't that like added amount of pressure that this is going to be like not like an effective workout that way.

There's limited data on this because they really haven't done a lot of studies specifically on that.

Okay, I want you guys, what you're explaining, but they will.

They will because I've experienced this I've seen clients train like this and then Olympic athletes have trained like this for a long time or experience this before and some powerlifters do if you take your workout and You same workout and just split it up so it's done throughout the day.

So instead of doing 1 one-hour session, let's say you did, you know, 3 20-minute sessions or 2 30-minute sessions or 5 or 6 10-minute sessions, let's just say.

Not only is it, it's not the same, it's actually better.

You'll find that you'll actually get more strength gains, more muscle, more fat loss by dividing the workout up.

So for people who are hardcore, who love going to the gym, unless you live next door to the gym, try this out.

Get yourself a home gym set up, basic, you don't need a bunch of stuff, and try that.

It's very convenient, by the way, too, if you have it in your, obviously in your garage, especially if you work from home.

Try it out and you'll get better results than if you do it all at once.

Now, the drawback is It's actually inconvenient for a lot of people to do it that way because they don't have in the garage or they gotta do other Things but for other people it's more convenient Throw all that aside.

It's actually more effective like try it try doing 10 sets of squats throughout the day versus versus all at once Or do your whole workout split up throughout the whole day that way?

That's you speaking, that's you speaking to the advanced person.

I think there's tremendous value too, for the beginner, because, you know, 1 of the hardest things, if you've ever fallen off for a while, the, the, the mental hurdle or the motivation it takes to get to the gym because you know what that how hard that first workout is.

If I have this ability of like, oh I've got it in my garage, like, oh I don't need to make it into this daunting real hard work.

in there and go do 2 sets of something and that's it and then tomorrow I'll do 3 sets of something and then the next day I'll do 4 or 5 sets of something and that ability and flexibility to be able to make that decision by having the access like that I mean I think that it has tremendous value for somebody who's trying to I think you would think like oh a home gym you got to be pretty hardcore into working out if you want a gym inside your house or access to that.

Where I think, no, you know what, for a beginner, I think it's as valuable if not more valuable for building that consistency.

Yeah, you know, I had the, this is when I figured out the frequency model too, back to what we're talking about in terms of like training more frequently, with split up workouts, whatever.

The fastest way I ever got to doing like tons of pull-ups, like be able to do 30 pull-ups, was literally doing some pull-ups every other hour.

and I would just jump up and do, not to failure, nothing crazy.

I would just, throughout the day I'd do a bunch of pull-ups.

Man, my pull-up strength went, it elevated so quickly.

You'll never experience strength gains as fast as when you practice that way.

And I learned it from a trainer, had this trainer that just, he bench pressed so much weight.

And I thought, I didn't know that he, this is just how he worked out.

I thought that He was just fooling around.

But in between clients, he'd go out and do a few reps on the bench.

And I thought he did that in addition to his workouts.

I think it was bench like 405 or something.

Sometimes we get a little overzealous with the little ones.

So we had a Saturday set up where we were gonna go, we were gonna drive from San Jose to Half Moon Bay for my brother's son's birthday.

So we would have been up there like 10 30 in the morning, done the birthday thing there.

And then from there, drive down to Morgan Hill to go to Max's birthday.

You know, we're trying to schedule it all.

Just tantrums already at the first party, shit going down.

By the time we get in the car, I'm like, you know what?

There's no way I'm going anywhere else because I'm gonna end up giving these kids away to someone else.

We hired, so the things for his birthday, right?

We did a taco guy, we did a snow cone machine, and we had a bubble-ologist that came there.

Although she definitely made it sound like she was educated for that So we Katrina found this thing online We were trying to find like some cool, like we were originally we're talking about having like somebody come dressed up as Bowser, knock on the door and bring like we were like, let's do something kind of cool that the kids will get a kick out of.

And so we were like looking at all these different things and Katrina found this bubble show.

And so I told her, I was like, oh, that's a good idea.

And a bunch of four-year-olds, I think they're gonna be all into it, so it'd be great.

And you have all these different options on like what you pay for and we got the main package where you can you have a show that like a bubbleologist comes and puts on this show for the kids and then afterwards the kids can go bananas with all the bubble stuff right And so this girl gets there and, heavyset lady and you know, I'm walking out to her car to help her out and she's, I'm asking her, Oh, how long you work for the company?

Say, how you not know, you don't know anybody that works, well, we contract, right?

So it's this massive company all over the United States and they do these bubble shows everywhere.

And I'm assuming, I didn't ask her this, but I'm assuming that you get some sort of a, probably a weekend course and you get certified to do bubbles and now basically anybody can be a contractor and do bubbles.

So we get there and we get it set up all in my garage.

And you know that feeling when you're listening to like AAA standup comedian who is just bombing And you're like, you are awkward.

It was so, she couldn't get the bubbles to like- What?

Yeah, she'd bend over, okay, so I might remember, heavy set lady, every time she bends over to get the bubble thing going, it would pop.

She had to bend over again, it would pop.

And she's nervously talking about why it's happening and making excuses for it.

And originally we thought, oh, maybe because there's a little bit of wind coming in, so we closed the garage.

So we're in the sealed garage, there's not a breeze anywhere.

We're all getting hot and dying in the garage watching her unable to get a bubble going and going through like, and she's like got her phone for her notes on like what's next.

Yeah, and not only that, but it was like, she was trying to teach them the types of these three-dimensional shapes, what was the real name of it, and everything.

I'm like, these kids don't give a shit about any

Every time she would actually make a bubble, the kids would be all into it.

I'm like, stop talking, just make some bubbles and these kids are gonna go insane.

But instead, we had to watch this 20 minute just bomb session of a presentation in a show and it was really bad.

we took the kids to the backyard and we had all those big plastic, you know, like pools and they'd fill it up with bubble stuff.

For like the next hour, they were doing their own thing and making

2119: Getting Leaner By Eating More Calories, Ways to Improve Muscle Definition, How to Train When You are Feeling Burnt Out & More (Listener Live Coaching)

See all Mind Pump: Raw Fitness Truth transcripts on Applepodcasts

2119: Getting Leaner By Eating More Calories, Ways to Improve Muscle Definition, How to Train When You are Feeling Burnt Out & More (Listener Live Coaching)