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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)

2 hours 6 minutes 19 seconds

🇬🇧 English

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Speaker 1

00:00

If you want to pump your body and expand your mind, there's only 1 place to go. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.

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Speaker 2

00:13

You just found the most downloaded fitness, health, and entertainment podcast in the history of the world. This is mind pump, right? Today's episode, we answered live callers questions, but this was after a

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Speaker 1

00:24

54

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00:24

minute introductory conversation. So what we talk about fitness, current events, our lives, studies, and much more, If you want to fast forward or skip around to your favorite parts, check the show notes. We have timestamps there.

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Speaker 2

00:36

Also, want to be on an episode like this 1 where we can help you out? Email your question to live at mindpumpmedia.com. Now this episode is brought to you by a couple sponsors. The first 1 is ButcherBox.

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Speaker 2

00:48

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 mind pump, You'll get 2 packs of bacon included in your box for free for an entire year, plus $20 off your first order. So go check that out. Again, it's butcherbox.com forward slash mindpump.

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Speaker 2

01:13

This episode is also brought to you by Organifi. This is a supplement company that's different than others. They're dedicated to health, wellness, wellness and athletic performance. Everything's organic.

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Speaker 2

01:23

Everything is glyphosate residue free tested. It's great products that are good for your health. Go check them out. Go to Organifi.com.

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Speaker 2

01:32

That's organifi.com forward slash mind pump. Use the code mind pump and get 20% off We're also running a sale on some workout programs. We have a beginner strength training program called Maps starter That's

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Speaker 1

01:44

50%

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01:45

off And then we have a bundle of programs, MAPS Anabolic and MAPS Prime called the starter bundle. That's also 50% off. By the way, this sale ends in 72 hours.

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Speaker 2

01:54

So you have 3 days left to take advantage of this. It will not be back again until next year. So if you're interested in either 1 of those or both, go to mapsfitnessproducts.com and then use the coupon code JULY50 for the discount. All right, here comes the show.

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Speaker 2

02:09

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.

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Speaker 2

02:20

They want you sick. They want you unhealthy. They want you reliant. Fitness is the weapon.

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Speaker 2

02:26

This is how we can win this war. Let's talk about this. This is the

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Speaker 3

02:30

way. They want you fat. They want you lazy. They want you low testosterone.

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Speaker 2

02:34

They do. Yeah. So people are like.

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Speaker 4

02:36

They want

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Speaker 2

02:37

you to conform, comply,

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Speaker 4

02:37

and just sit there.

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Speaker 2

02:38

Well, I mean, people are like, who's they, right? Who's they? All right, you know, 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.

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Speaker 2

02:51

Why do they want you that way?

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Speaker 3

02:53

Money, dependent on them.

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Speaker 2

02:54

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.

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Speaker 2

03:06

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 or people. So they want to promote that healthy fit.

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Speaker 2

03:21

And I mean health in the truest 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.

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Speaker 2

03:37

And this is definitely a war and it's coming from all angles and fitness solves this. Healthy, fit, secure people, they don't want that. They don't want that.

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Speaker 3

03:47

Do you think that this is a product of what happens in, unfortunately, in like a capitalist society? Do you think that at 1 point, because we are so driven by money and making more that eventually you're going to get evil actors that are going to find ways to manipulate the masses to get the most amount of money out of them?

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Speaker 2

04:12

That's a good question. But The truth is that those desires exist whether...

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Speaker 3

04:19

I know, no matter what system we're in, right? Right. So no matter what the evil...

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Speaker 3

04:23

In any form. 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 going to be people that manipulate. But is this, and so is this more of a product of evil in society or is it more of a product of because we incentivize making more money?

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Speaker 2

04:44

Well, the commissars in the Soviet Union were just as power hungry and greedy as owners of corporations or the 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.

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Speaker 2

05:11

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. So if the products and services that the consumer wants reflects good health, This is where we're going to get innovation.

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Speaker 2

05:33

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. 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.

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Speaker 2

05:52

Why? Because they get so much use. Imagine if that much consumption power went to people who are like, we want to solve real problems. I want real health.

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Speaker 2

06:03

I don't want to 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? Imagine what the products would look like or what the grocery store would end up looking like.

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Speaker 2

06:28

So we have a lot of power, but the key is to know and understand, you know, where we're going and what the right, where the direction is and who is trying to manipulate. I think

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Speaker 4

06:38

that's the key. Yeah. This is always the optimism for me is, is to see that that's really where we have the most say at all is like where we're going to spend our money and our, and what we do in terms of like our behaviors.

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Speaker 4

06:52

And at the top, if you want to look at it as, as, you know, companies and government, handlings 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 that ability to you know, spend our money here and and you know be it like have have some kind of say in terms of like how we do things and how we empower ourselves with healthier practices so that way We at least have that bit of freedom within the system.

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Speaker 2

07:32

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.

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Speaker 2

07:42

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 got to close your doors, got too many members. So they don't show up.

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Speaker 2

08:03

It's cheap enough that they sign up and that they don't cancel because it's only 9 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.

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Speaker 2

08:17

If the gym industry were really doing this in the, 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.

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Speaker 2

08:37

Like the people who are the, 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?

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Speaker 5

08:46

The ones

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Speaker 3

08:46

that use the gym every day.

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Speaker 2

08:48

The hardcore, consistent members. They don't buy your supplements. Not built for that.

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Speaker 2

08:51

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, For hours.

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Speaker 2

09:00

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, look at the big problems in society. Look at, you know, people like to talk about the climate.

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Speaker 2

09:23

Look at the carbon footprint and the pollution that sick, unhealthy, dependent people create versus healthy, fit, and secure people. It's a lot higher. Look at innovation. Who innovates more?

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Speaker 2

09:35

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. Look at productivity.

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Speaker 2

09:48

In an eight-hour workday, a healthy person who feels good is far more productive. Look at violence. This is a fact, okay? Now we have lots of data to support this.

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Speaker 2

10:00

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 in your life, you're stuck in traffic.

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Speaker 2

10:20

If you're fit and healthy, you're less likely to be so pissed off by it.

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Speaker 4

10:23

You're more resilient towards it.

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Speaker 2

10:24

You're more resilient. You're less likely to wanna have conflict with people. You're more tolerant.

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Speaker 2

10:30

Here's another 1, tolerance is a big buzzword. Tolerance, inclusion, by the way, those are weaponized by politicians who wanna 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 Fire, is a Catholic, very popular Catholic podcast.

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Speaker 2

10:50

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.

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Speaker 2

11:06

I don't, nobody cares what your political beliefs are. Nobody cares what religion you worship. Nobody cares. You're in there working hard.

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Speaker 2

11:15

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, who's done this knows it's totally true.

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Speaker 2

11:27

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 you know, I know I'm making it sound like we're, you know, this is like this, like this, this crazy crusade.

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Speaker 2

12:10

This is for real, dude. Fitness crusade. And if you're a trainer or coach, by the way, I'll say this is a, And you guys managed trainers, you know this. It's really hard to tell, to get a trainer who comes in and starts.

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Speaker 2

12:23

It's hard to teach them how to, let's say, build their business or make money. Not because necessarily they don't want to do that, but because they're not driven necessarily by that. They're driven by this, they know, they have this deep fire. Like I wanna do this because I believe in this.

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Speaker 2

12:36

And so as a manager, I used to have to teach them how like building your business actually helps you do that. So trainers and coaches listening right now, especially those that haven't been jaded by the fitness space yet. Right now, as I'm talking, you know how they feel. They're all like, oh yeah, that's exactly what I'm doing.

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Speaker 4

12:50

Well, it 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 1 person at a time and think about that in terms of yourself and 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 kind of infuse that in other people. And 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.

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Speaker 2

13:47

Yeah, 100%. How

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Speaker 3

13:48

optimistic are you guys that we can even win that war? And is it more, we just wanna lose less than what we're already losing? Because I totally agree on everything that you're saying.

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Speaker 3

14:05

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?

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Speaker 3

14:28

We're trying to, our message is it's gonna be hard. It's gonna take a long time. It's gonna be worth it, you know? So can we win this war?

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Speaker 3

14:38

Or is it we just are trying to lose less.

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Speaker 2

14:41

You know what? I'll tell you what, I'll reframe that. Because look, Adam, you're a serial entrepreneur, a successful serial entrepreneur.

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Speaker 2

14:49

When you start a new business, do you inundate yourself with the statistics or do you go in there being like, I'm gonna win?

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Speaker 3

14:58

Yeah, you have to believe you're

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Speaker 2

14:59

gonna win.

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Speaker 3

15:00

You have to be a little delirious.

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Speaker 2

15:01

Hey, listen. You

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Speaker 3

15:02

gotta be a little.

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Speaker 2

15:03

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.

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Speaker 3

15:09

If I die.

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Speaker 2

15:10

I'm going and I'm gonna win and I have that belief. So if we're gonna win this war, There's only 1 way to do it and that's to believe that you can whether or not we do or not. I don't care

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Speaker 3

15:22

That's the right attitude. 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

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Speaker 6

15:33

That's right.

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Speaker 3

15:34

And I think that that's

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Speaker 4

15:35

the odds are stacked.

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Speaker 3

15:36

I think that's what we're facing. I think we're facing horrible odds, horrible odds.

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Speaker 2

15:41

You know what's funny?

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Speaker 3

15:42

It doesn't mean it's not possible.

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Speaker 2

15:44

You know what's funny about that? When we talk about our career as trainers and, you know, it's hard to make money and it's a hard business. And if 30% of your clients get long-term success, you're way better than most trainers.

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Speaker 2

15:56

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. The odds being stacked against us, people listening right now who feel this fire that I'm communicating right now, all that does is embolden us. I don't want, good, good, I'm glad.

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Speaker 2

16:16

The odds are stacked against me, That makes me even more angry and even more on fire. So bring it on. But look, what I'm stating is 100% the truth. Every market, you can go through literally checklist, every market, go down that list and imagine the changing consumption habits.

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Speaker 2

16:38

If people felt fit, healthy, and secure, what kind of clothes would people buy? Or how would, 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 going to be like, I'm fit, healthy, and cured or whatever. It's just a pursuit. You're moving towards that.

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Speaker 2

17:04

It's a growth pursuit. If people kind of wake up a little bit and understand like, okay, this is a very good pursuit. This is the direction I want to move. And they continue to move in this direction and it becomes a movement.

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Speaker 2

17:17

Oh my God, like 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.

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Speaker 2

17:41

Here's what the enemy is going to do. They're going to paint the trainers, the coaches, and the fitness people as hypocrites. They're gonna say, oh, really? Well, look at those insecure bodybuilders.

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Speaker 2

17:52

Look at those body-obsessed fitness influencers. Yeah, look, we're all human. We're all human. This is a pursuit.

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Speaker 2

17:58

This isn't a, nobody's perfect. Only 1 person has ever lived in the history of mankind. Was perfect. Nobody's perfect.

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Speaker 2

18:05

It's a pursuit. Don't let them, 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, defeat the message that I'm communicating right now, but it's the truth. Bring it on.

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Speaker 3

18:26

It is. It is strange how we've seen in the last, you know, a couple of years, just recently, the attack on the health and fitness space, you know, on gyms and gym culture. And that's really weird.

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Speaker 3

18:40

It seemed, for a long time, it seemed like that's always been a just like-

S2

Speaker 2

18:44

Leave it alone.

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Speaker 3

18:45

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 That's not a lot of things make me get my cackles up and start thinking like you guys in conspiracy theories, but that's really fucking weird to me, it really is.

S2

Speaker 2

19:06

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.

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Speaker 3

19:11

No, I don't think so.

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Speaker 2

19:12

I think it's just in their best interest, all these markets, all these, it's in their best interest to feed sick and unhealthy. Not to feed, you'll lose consumers. If you're a consumer, most markets will lose consumers.

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Speaker 2

19:27

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, and so when I'm saying the enemy, you know, I know I'm painting like this, like Sauron, right?

S2

Speaker 2

19:43

The eye, he's like got all these hoards, you know, whatever. And you can picture it that way and that gets me fired up because I like to think of things that way, but the reality 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.

S2

Speaker 2

19:58

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. That's human nature. And argue.

S2

Speaker 2

20:18

That's human nature. You know what the funny thing is? We're all reality, like we all join arms, we're all moving the same. We're all

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Speaker 4

20:25

in the same pursuit. I've been thinking about that too. And it's really at this point, if this keeps persisting in terms of like this, this sort of like, deliberate, misinformation and trying to mischaracterize, like the gym culture in the gym itself and make it look like it's this, you know, negative toxic place.

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Speaker 4

20:47

Like we really need to 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.

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Speaker 3

21:00

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 things that the tribe down the road were doing, unless there was a concentrated attack on all of us.

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Speaker 3

21:24

That would force us to unify and fight. So I feel like that's the only way that this happens is 1, everybody kind of wakes up and sees what's happening and agrees that it's a concentrated attack on healthy people, on trying to keep us unfit and sick and dependent on help and support.

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Speaker 4

21:47

This isn't conspiracy theory. It's like, you gotta look back and see all of these measures that were stacked against us having good health. It was from all different angles.

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Speaker 4

22:00

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,

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Speaker 3

22:08

it's not conspiracy. It's so tough. It's so hard because, 1, what we're selling is, is much tougher to sell.

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Speaker 3

22:16

And the, the other side has gotten so good at selling and presenting their message as virtuous too. And I'll give an example

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Speaker 2

22:25

of like

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Speaker 3

22:26

something that I was getting into somebody with about, did you see that, I don't even know how, I didn't know how the Supreme Court could throw something out And then the the president still come back over and move you

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Speaker 2

22:37

do it.

S3

Speaker 3

22:38

Yeah, he so he's like moving forward on the relieving the

S2

Speaker 2

22:43

bailouts of

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Speaker 3

22:44

the school debt, right 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 me. But you just don't understand economics at that point. You don't understand that printing a bunch of money and relieving you, because someone has to pay that debt off, right?

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Speaker 3

23:02

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.

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Speaker 3

23:07

And what you don't even realize is ultimately that's even worse for you in the bright in front of you. It feels like that feels good in your health. 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.

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Speaker 3

23:23

When I own a boardwalk and park place and all the greens and all the reds, and then all the rest of you have, are 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.

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Speaker 2

23:41

What do

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Speaker 3

23:42

I care?

S2

Speaker 2

23:43

Because I

S3

Speaker 3

23:43

know as soon as you keep rolling that dice it eventually 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.

S3

Speaker 3

23:54

I think that like the pharma 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.

S2

Speaker 2

24:08

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 gonna stay at home and play video games, and then after a couple months, hey dad, I need more money, I'm out of money. You're gonna be like, yeah, here's more money, buddy.

S2

Speaker 2

24:28

Stay at home and play video games. No, you're gonna be like, 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. Versus, let me just give you this stuff, keep you

S3

Speaker 3

24:41

nice, you'll be at home. How funny is that, that 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.

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Speaker 3

24:53

I would never do that. But yet, we turn around and do that in society.

S2

Speaker 2

24:57

Imagine, to make it even 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 Tylenol buddy.

S2

Speaker 2

25:07

Have some more Tylenol. Oh, my head even hurts even more here. Stack some ibuprofen on top

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Speaker 4

25:11

of that.

S2

Speaker 2

25:11

When you're like open the window, go outside, Maybe drink some water, you know, let's really solve this problem. Look, here's the biggest piece of evidence. What is the default person?

S2

Speaker 2

25:28

If you live in a modern society, you live in America, What's the default? Is it good health or is it poor health? What is normal and average? It's poor health.

S3

Speaker 3

25:38

Yeah.

S2

Speaker 2

25:39

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.

S2

Speaker 2

25:55

Oh, gotta take more pharmaceuticals. Oh, gotta keep doing that. You know, oh, shut your mouth. Oh, you're upset.

S2

Speaker 2

26:01

You don't feel good. Here's another pill to kind of numb you, that's the default. So it is 100% an uphill battle.

S3

Speaker 3

26:09

1 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 and get all fired up, right? And then I'm gonna go tell my aunt, my uncle, I'm going

S2

Speaker 2

26:17

to tell my dad. I'm glad you're saying this.

S3

Speaker 3

26:19

And what you have to understand is that that is not the way to do it. The way to get your family, to get your friends, to get them on board is to live it. To live it.

S3

Speaker 3

26:32

And if you think you live it right now, live it more. You know, 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. You're the likelihood you're going to convert them to do that because what they're going to do is they're going to right away default into the things that you're, you're a hypocrite about. Oh, you, you tell me I need to be doing this.

S3

Speaker 3

27:00

I saw you eat that ice cream the 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've got to control what you can control, which is yourself, your 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.

S2

Speaker 2

27:25

Look, people know this. The most effective evangelists are the ones that don't sit and preach to you. Yeah.

S2

Speaker 2

27:32

And I don't mean this just in the 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 pisses him off, he's so productive, he's like a great father, like what is his deal? And then you go to Johnny, like John, like I gotta ask you, like why, how are you able to do this?

S2

Speaker 2

28:04

It's like, 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 noticed if I eat it this other way that I kind of feel crappy. And now you're like, wow, okay.

S2

Speaker 2

28:13

Like that makes sense. Versus like John sitting you down. Hey man, you know that donut you had this morning? Like, no, cut, walls up, not listening to you.

S2

Speaker 2

28:21

So being the example, imagine if you had this, this small percentage of people called, you know, trainers and coaches who were truly evangelists, not preaching, not hammering people, not, you know, obsessed with just how they look and trying to post pictures of a hot and sexy they are, because that feeds the wrong thing, but actual real evangelists. Imagine how many people they think we could truly impact to kind of want to go like, huh, I want to, I want to kind of do what, 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.

S2

Speaker 2

29:00

There were a couple of times that happened to me as a gym manager. I remember there was a man that used to come in, older gentleman, and he had gray hair, but very fit, looked really good, always smiling, 5 a.m., shook people's hands, came in, worked out, did his thing, left. And I remember I'd watch, I probably saw him come in 10 times at least. And I thought, man, that 55 year old guy looks incredible, man.

S2

Speaker 2

29:22

I checked him in 1 day and I scanned him in and I remember his name. I don't remember what his name was. We'll just say it's Jack. Hey, what's up Jack?

S2

Speaker 2

29:28

And I looked at his, his, his information and I, whoa, whoa, whoa, whoa, whoa. Jack, come here. When's your birthday? And he gave me the address his date I said you're 71 years old.

S2

Speaker 2

29:37

He goes. Yeah, I Thought you were 55. He goes. Oh, that's funny.

S2

Speaker 2

29:41

He goes. No, you know this and that I've been doing this for so long and Me as a gym manager still in the middle of my fitness insecurity, I'm a young 20-year-old kid, what do you think I did? I asked him his advice. And what do you think I did?

S2

Speaker 2

29:56

I took it. Not because he preached to me, because I saw it. I saw this another time with a woman who was working out and she looked so amazing. And the female trainer 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 to her about it and she's like, oh yeah, you know, I don't use these products and I'm just very consistent and I stick to whole natural foods.

S2

Speaker 2

30:16

And it 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 to shut down a bunch of- Just yelling at people's faces. I mean,

S3

Speaker 3

30:28

I was annoyed this morning. I was still logged into the mind put media IgE. And that, that thing obviously gets a ton more traction than all of our personal stuff.

S3

Speaker 3

30:35

And, you know, I, I don't re I forget how much we're getting tagged on, on so much stuff. And, you know, it never fails that there's, you know, this, the, the science, you know, kid who is, you know, trying to promote himself by putting down anything that he can find. And I'm just like, you know, this is, and obviously I don't respond. It's not worth my time to respond to some kid that's, you know, attacking people.

S3

Speaker 3

31:00

And it's just like, you know, 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 them apart 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 try and find ways to unify each other instead of hurting each other. Just makes no sense whatsoever.

S3

Speaker 3

31:28

And so I feel like there's a lot of that in our space is, you know, they feel like they, 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.

S2

Speaker 2

31:45

Yeah. Look at the big picture. Look at the big picture.

S4

Speaker 4

31:48

Everybody needs to start really considering that, you know, like it's, we're not in a, in a position of prosperity, like we might've been, you know, a few years back even, you know, it's a totally different landscape. And, 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 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 2. And is it helping them?

S4

Speaker 4

32:28

Is it lifting them up? Is it moving the needle for them in a direction that's closer to health, you gotta really assess that and look at that and take accountability for that.

S2

Speaker 2

32:37

Yeah, but you learn this really well when you train people for a long time. You start to realize that these small details are not as important as you once thought. Like meal frequency, you know?

S2

Speaker 2

32:47

Like, I'll be like, well, it's really up to personal preference. That really is what matters. And then some kid will

S3

Speaker 3

32:52

come out.

S2

Speaker 2

32:52

That's what all this study showed though.

S3

Speaker 3

32:54

There's

S2

Speaker 2

32:54

a 3% increase and whatever. It's like, 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.

S2

Speaker 2

33:04

It's not gonna help anybody. Anyway, all right, let's change directions. I read an article, Justin, that I think, I thought about you immediately. It's not a cheese article either.

S2

Speaker 2

33:14

It's a music 1. 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...

S3

Speaker 3

33:29

Oh, with math.

S2

Speaker 2

33:30

Yeah. Did

S3

Speaker 3

33:31

you see this? I did see that article.

S2

Speaker 2

33:32

In particular, we're talking about more kind of classic instruments. Kids that listen to music did... And whether they listen to the music while studying or when they didn't study, the music intervention, they called it intervention, right?

S2

Speaker 2

33:46

Because they had controls, Perform better and learn faster in math in particular.

S4

Speaker 4

33:51

Yeah, that's I mean so they have a study that yeah Basically proves what I've experienced personally

S3

Speaker 3

33:57

Well, and what I think is feels kind of obvious since that's probably how we originally passed down information education through song.

S6

Speaker 6

34:05

And I

S3

Speaker 3

34:05

tell you, I've shared this before with you guys. I don't know if on air or not, but my cousin who's homeschooled all of her kids, and she was homeschooled, and 1 of the curriculums that they go through or they use, they teach most of all of history through song. And they start planning it when the kid is in kindergarten and he learns 1 little chorus that's 5 words and then he's repeating and repeating.

S3

Speaker 3

34:30

And then every year, they build on the song. By the time they get into high school, it's like a 15 minute long song that the kids, they were all in my house, all different ages, so that they could all sing this whole entire song. And it literally, the song is like a history lesson in 15 minutes. And so, And remembering names and dates and specific wars, and it's like, whoa, dude, and it's just 1 song.

S3

Speaker 3

34:53

That 1 song has the ability to see this entire timeline. So it's so neat to see.

S4

Speaker 4

35:00

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. Right.

S4

Speaker 4

35:15

It's so frustrating to me. We don't teach kids how to actually learn. We just pummel them with things to memorize.

S2

Speaker 2

35:22

Yeah. You know what? You

S3

Speaker 3

35:24

have to 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.

S2

Speaker 2

35:35

It was to create workers for factories.

S4

Speaker 4

35:37

By the

S2

Speaker 2

35:37

way, it's a fact.

S4

Speaker 4

35:38

It is a fact. Yes. Rockefeller.

S3

Speaker 3

35:40

The Rockefellers, they all got together, the wealthiest people in the world and said- Yeah,

S4

Speaker 4

35:45

They want technicians.

S3

Speaker 3

35:45

What do we need? We need more of these people to support these big companies to continue to grow. And so this is what the school said.

S3

Speaker 3

35:54

That's who decided what the school system.

S2

Speaker 2

35:55

Yeah, you segregate them by age,

S4

Speaker 4

35:57

you teach

S2

Speaker 2

35:57

them to sit down, memorize things, take orders. So with the music- Crazy

S3

Speaker 3

36:01

that hasn't been disrupted.

S2

Speaker 2

36:02

Well, it's

S4

Speaker 4

36:03

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?

S4

Speaker 4

36:13

And it's just layered in there, and it's just something that you subconsciously pick, you receive it better, like subconsciously.

S2

Speaker 2

36:20

Your intuition is on point, Justin. So in this article, they say that math, so I think 1 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. Cause you're like, what's the connection, but really the way the brain learns things isn't always so literal.

S2

Speaker 2

36:42

So what music does, and it says in here, Music and math have many things in 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.

S2

Speaker 2

37:20

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.

S2

Speaker 2

37:31

But what it does is it 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, being able to put conceptual ideas together, which is math, I

S7

Speaker 7

37:47

mean, that's

S2

Speaker 2

37:48

what math is. I mean, it just makes it easier. It's

S4

Speaker 4

37:52

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 inflection 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.

S4

Speaker 4

38:25

It's very it's very parallel I feel like to a lot of those

S2

Speaker 2

38:29

direct 100% This

S3

Speaker 3

38:30

conversation makes me wish that you guys would have listened to me and fucking kept listening and watching Because you're triggering a conversation that I wanted to have anyways and I let Adam down so Because it's great conversation, what

S2

Speaker 2

38:47

do we do? What do we do?

S3

Speaker 3

38:48

It was the quarterback Netflix series.

S2

Speaker 2

38:50

Oh, yeah.

S3

Speaker 3

38:50

I was watching it, bro. Yeah, but

S4

Speaker 4

38:51

you haven't watched it. Firewall thing, yeah.

S2

Speaker 2

38:53

Hold on a second. I, shit, I wanna watch it. You're the 1 that wanna go out in the fire and talk about shit.

S3

Speaker 3

39:00

I wanted to roast marshmallows.

S2

Speaker 2

39:01

For the ants, yes, dude. Hey, listen.

S4

Speaker 4

39:04

Give him backstory.

S2

Speaker 2

39:05

You gotta catch, bro, you gotta catch, you gotta sprinkle iron on top. So listen, I got Justin to listen

S3

Speaker 3

39:09

a little bit, but what you're talking about right now that I wanted to get into that thing is interesting. It's just different ways of training, right? And he gets in, I think, episode 2, they get into the physical training.

S3

Speaker 3

39:20

I was

S2

Speaker 2

39:20

totally getting into it, too.

S3

Speaker 3

39:22

And you guys would like this. Aside from 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 you we saw him hook up and do the hover the hover the

S2

Speaker 2

39:43

With this thought. Yes. Yes.

S3

Speaker 3

39:45

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 that it doesn't have value. It has value.

S3

Speaker 3

39:56

I see the value. I understand what the practice is.

S2

Speaker 2

39:59

Yeah, learn how to control your brain.

S4

Speaker 4

40:00

Like, it's a

S2

Speaker 2

40:01

thought process.

S3

Speaker 3

40:01

What you're doing is what... Learning how to focus, I guess.

S4

Speaker 4

40:03

Yeah, exactly. What's it called? Neural feedback?

S2

Speaker 2

40:06

Yeah.

S3

Speaker 3

40:06

Yes. Now, for somebody who is a quarterback of an nfl team where guy you have less than 3 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 at 100 mile an hour People are hitting you like imagine how important that is for him

S4

Speaker 4

40:23

Of course to

S3

Speaker 3

40:23

be able to stay hyper focused and it's showing him addictive 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 movie on his iPhone and if his brain starts to slightly get distracted and go somewhere else the 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.

S4

Speaker 4

40:49

And so this whole...

S2

Speaker 2

40:50

That's so cool.

S3

Speaker 3

40:51

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 on and he's like I've measured with and without it and like my game when I'm I'm better.

S4

Speaker 4

41:09

It sounds massively translatable. Oh god especially for that

S3

Speaker 3

41:12

like when Ben first did it you know it's Ben right he does everything that's like biohacking and I'm like oh that's neat

S2

Speaker 2

41:18

you know cool. He's also doing coffee enemas.

S3

Speaker 3

41:20

Yeah, right. So I just kind of took it with a grin. 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 obviously distracted.

S2

Speaker 2

41:35

That's gonna be so valuable moving forward because everybody's so distracted and we're so like everything's trying to catch our attention. What

S4

Speaker 4

41:41

a skill, yeah, that we lost.

S2

Speaker 2

41:43

Yeah, so They're actually doing studies with that, with ADD, with kids who have ADD because-

S3

Speaker 3

41:49

I'm really impressed with the stuff that he has personally sought out to do for himself. He also went out and hired a therapist on his own that he sits down and after all the, has a game, right? He threw an interception or 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, and let the therapist tell him like, okay, listen, 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.

S3

Speaker 3

42:26

So like, and just so watching him have that dialing like so brilliant. These are things that again that I think are so important in life and 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.

S4

Speaker 4

42:45

Well was it is it Patrick Mahomes that Open his hips. Yeah, like they were working on these weird angles and things where he could throw the ball There's trainer and 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, you see how that translates.

S2

Speaker 2

43:25

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.

S2

Speaker 2

43:41

Like 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, have you, have you seen the studies on like, astronauts and fighter pilots and like the more pressure they're under, the calmer they get. It's so crazy.

S3

Speaker 3

44:06

I saw a really cool thing on, I forget, was it a doc? I don't remember where I watched it or if I read it, talking about like the Steph Curry's and like your gold medalist in the aerial skis. So then you think of these people are going flying down this hill at 60 miles an hour fast or hit something spinning.

S3

Speaker 3

44:24

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.

S3

Speaker 3

44:37

And I'm like, my heart is racing out of my chest knowing that I'm gonna, 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 this thing to launch it, I'm not calm. I'm doing it anyways, you know what I'm saying? But I'm like,

S4

Speaker 4

44:54

oh God, here we go. That's what that creates in terms of 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 these crazy obstacles and things and versus staying calm and like you know how what kind of movement patterns you have as a result of that versus being stiff

S2

Speaker 2

45:15

you

S4

Speaker 4

45:15

know so it's just I mean there's so many factors so that the best athletes in the world are the ones have figured that out How to stay calm under like immense pressure

S2

Speaker 2

45:23

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 tri-tip 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-fed's 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.

S2

Speaker 2

45:51

Like you eat 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 ButcherBox now for a while. Aurelius is only, what is he, 2 and a half?

S2

Speaker 2

46:08

The majority of the meat he's eaten has been grass-fed. Like, we don't go out to eat very often with him. Parents with little ones know why. Not because we're trying to be virtuous, but because it sucks to go out to dinner with the 2 year old.

S2

Speaker 2

46:22

Yeah, it's like, why did we do that? Every time we do it, by the way, every time we go out to eat with a 2 year old, at the end of it, we're always like, why did we, yeah, That was a dumb.

S4

Speaker 4

46:30

Wasn't as bad as

S2

Speaker 2

46:31

the last time. Let's not do that again. And then you forget like 3 weeks later and try it.

S2

Speaker 2

46:34

Anyway, that's mainly what he's used to eating and he prefers it. He actually prefers the flavor of grass fed

S3

Speaker 3

46:44

meat over grain fed.

S2

Speaker 2

46:46

Which is so cool And that's because he's used to

S3

Speaker 3

46:48

it.

S2

Speaker 2

46:49

You know

S3

Speaker 3

46:49

what I'm 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. And it's like, man, is that because I've trained my palate to seek that and want that so bad.

S3

Speaker 3

47:02

I mean, I feel like I see that in my son with the way he treats and things like that. Even the treats that we've had, his cookie version is our healthy creatures of habit cookies or

S2

Speaker 2

47:12

things like

S3

Speaker 3

47:12

that that we've introduced. And so then when he gets around foods that are really sweet, that are like regular traditional cake or candy, it's overwhelming. Even if he ate, he'll bite it, and then he's like, good.

S3

Speaker 3

47:23

Or he'll take, and he's like, and he would rather have the 1 that mom made that's homemade and natural and better for you. And so. So yeah, I wonder if like, the whole steak thing that we always talk about, part of that's because- He

S2

Speaker 2

47:35

prefers it. He eats more, he'll eat more butcher box tri-tip, which is grass-fed, than he will if we go over someone's house or whatever, and they have the traditional tri-tip, which is obviously fattier and all that other stuff. In fact, if it like, again, last night, you know, when we have like, you know, cause you have, when you have little kids, sometimes you have these battles over food.

S2

Speaker 2

47:57

You're like, yeah, I want more. I want whatever. He'll, we have to hide the fruit. We literally cannot put all the fruit out because he'll eat the hell out of it.

S2

Speaker 2

48:07

That's how much he likes fruit. Like candy, because his 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.

S2

Speaker 2

48:20

Because that's the thing that he's associated. I think

S3

Speaker 3

48:23

about that a lot. And I wonder if that will continue on as he gets older.

S2

Speaker 2

48:26

You'll get exposed to more.

S3

Speaker 3

48:29

I mean, yeah, my son is definitely, 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.

S3

Speaker 3

48:46

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 I don't look like the awkward dad and son who's like, no, we can't have a cupcake, you know what I'm saying? And all the kids are eating.

S2

Speaker 2

48:58

Plus you don't want him to start to notice that.

S3

Speaker 3

49:00

Yeah, so him and I will have it together and we'll share it. And it's like, and so I will-

S2

Speaker 2

49:06

I do the same thing. So my Aurelius, he'll eat ice cream with me. 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.

S2

Speaker 2

49:18

So I've tried to connect the

S3

Speaker 3

49:20

bonding over. That's how I do it, and so it's like this, we share it, and then of course I strategically take much bigger bites.

S2

Speaker 2

49:27

Yeah, hold on a second.

S3

Speaker 3

49:29

Not because I necessarily want more of it.

S2

Speaker 2

49:30

That's because you're dad, shut up, bro. You guys are,

S3

Speaker 3

49:33

you just. That's the dad tax. I'm teaching about taxation.

S2

Speaker 2

49:36

Yeah bro, hold on, hold on, that's a common thing. How many

S4

Speaker 4

49:38

times have you done that?

S2

Speaker 2

49:39

Just sweep in.

S4

Speaker 4

49:40

Oh, dad tax.

S2

Speaker 2

49:41

When I was a kid and the ice cream man, I don't even know, does the ice cream man even exist anymore? I haven't seen 1 in a long time.

S3

Speaker 3

49:46

Yeah, they won 1 by my house.

S4

Speaker 4

49:47

They used to go to like around the fields. Dude, they've hacked into the matrix. They know,

S2

Speaker 2

49:54

they're like all the kids.

S4

Speaker 4

49:55

Yeah, exactly, that are like at soccer.

S2

Speaker 2

49:57

That's why

S3

Speaker 3

49:58

you never see them.

S4

Speaker 4

49:58

They show up right when everybody's done just magically.

S2

Speaker 2

50:01

Yes, So I remember the ice cream man would come by and then I'd be like, oh, come on, give me an ice cream. And 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.

S2

Speaker 2

50:10

And he would always take a bite first. My dad would always literally bite half of it off. And I thought as a little kid, that's just what you did. Yeah.

S2

Speaker 2

50:19

And then I realized 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.

S3

Speaker 3

50:25

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.

S3

Speaker 3

50:38

And then I think the last speed of stuff, right? Like reporting back on our son and things that we're doing. You know, we, I've told you before that 1 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,

S2

Speaker 2

50:58

you said he's doing those lessons Yeah,

S3

Speaker 3

50:59

we've switched over to that and now that's he doesn't even again. It's like maybe took 3 days to a week of us being consistent with those, and then now- It's almost

S2

Speaker 2

51:08

like he forgot about it.

S3

Speaker 3

51:09

He forgot about it. Like, that's what's really cool about kids is like, and I get it as a parent, like the Initial like, oh, I'm trying to change this behavior can be a little rough sometimes. But what's crazy is like, their memory is so short, man.

S3

Speaker 3

51:22

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.

S2

Speaker 2

51:32

You know what I did that might, 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 cartoon.

S3

Speaker 3

51:44

So Max likes the original Mickey Mouse stuff.

S2

Speaker 2

51:48

Well, at least that's Mickey Mouse. Do you remember the original Tom and Jerry?

S3

Speaker 3

51:51

Yeah, Tom and Jerry's a little edgy.

S2

Speaker 2

51:52

Bro. Yeah, it's

S3

Speaker 3

51:53

a little edgy. Smoking cigarettes and stuff. A little.

S4

Speaker 4

51:56

Yeah, dude.

S2

Speaker 2

51:57

He was dying. It's off

S4

Speaker 4

51:58

the chain.

S2

Speaker 2

51:59

There was this 1 scene where Tom like lit like a bomb to blow up Jerry and it blew up in his face and he was cracking up. Dude that

S4

Speaker 4

52:09

and the Wile E. Coyote and Roadrunner like yeah it's just all those are so funny to look back and be like, wow, that was like insanely violent.

S2

Speaker 2

52:19

We were, him and I were dying of laughter. There was this 1 where, and these are, by the way, they were made in the 40s. You guys know that?

S2

Speaker 2

52:26

These Tom and Jerry cartoons in the 40s, 40s and 50s. We were watching 1 where there was this babysitter who's watching a baby. And it's like, you can tell it's like the 50s because she's got the dress on and the, you know, 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.

S2

Speaker 2

52:45

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.

S2

Speaker 2

52:51

We're having a good time. We're having a good time. Anyway, at the beginning of this, we were talking about kind of like purpose and meaning and stuff. And we're supposed to talk about Organifi today.

S2

Speaker 2

53:01

And I will say this, of all the companies we work with. They're 1 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 Like he isn't just a business owner. He actually, you really sense and feel like he really believes in the mission of their company.

S3

Speaker 3

53:24

But

S2

Speaker 2

53:24

it's actually what sold us, what sold us on working with them.

S4

Speaker 4

53:26

Well, they always go that extra measure to make sure like the quality's always under check and control. And like, it's 1 of the only companies I know that it's really like putting out there the glyphosate. Residue free.

S4

Speaker 4

53:38

Residue free.

S2

Speaker 2

53:39

Even before the market demands it.

S4

Speaker 4

53:41

Before, yeah. Before anybody else did that.

S3

Speaker 3

53:43

I mean, I really like him. I know we've teased a little bit for being a little woo-woo or cuckoo or like he's a little different.

S4

Speaker 4

53:50

I love it. He's a little fancy

S2

Speaker 2

53:51

with his outfits.

S3

Speaker 3

53:52

I've always liked him. I love him. Like we, I mean, from the day we met, we've always stayed in contact and are texting back and forth.

S2

Speaker 2

53:58

And, you

S3

Speaker 3

53:59

know, I don't know how many people know, but he, you know, 1 of the 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, 5 x 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 3 of you guys.

S3

Speaker 3

54:19

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.

S3

Speaker 3

54:40

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,

S4

Speaker 4

55:02

bring it back to the original mission. Yeah,

S3

Speaker 3

55:03

like so.

S2

Speaker 2

55:04

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

S3

Speaker 3

55:25

with them.

S2

Speaker 2

55:25

Good stuff.

S3

Speaker 3

55:26

I tell you what, I mean, there's a-

S2

Speaker 2

55:27

Does he have an Instagram?

S3

Speaker 3

55:28

I was just gonna say, there's a shout out for the day is follow Drew. So I think he's,

S2

Speaker 2

55:33

I think he's- What's his Instagram? Is it Drew Canole?

S1

Speaker 1

55:35

Yeah, Drew Canole. It's D-R-E-W-C-A-N-O-L-E.

S2

Speaker 2

55:40

There you go. Shout out

S6

Speaker 6

55:40

to Drew. We love you, buddy.

S4

Speaker 4

55:42

Yeah, I got something for you guys. Oh, we're done.

S2

Speaker 2

55:47

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, be in a better mood, have less cravings.

S2

Speaker 2

55:58

1 of the most effective things you can do to get yourself better sleep is to work with a company called 8 Sleep. Now this goes over your bed and is controlled by artificial intelligence. No joke. It will control the temperature of your bed and it measures things about you, like your sleep phases, your comfort preferences, environmental conditions to maximize your sleep as an individual.

S2

Speaker 2

56:23

This is 1 of the best sleep technologies I've ever seen. It's phenomenal. Go check them out. By the way, they ship not just to the U S but also to Canada and the UK, and even some countries in the EU, oh, Australia as well.

S2

Speaker 2

56:38

Go check them out. Go to 8Sleep, so that's spell it out, 8Sleep.com forward slash MindPump, use the code MindPump10, and get $150 off the pod cover. All right, here comes the rest of the show.

S1

Speaker 1

56:53

Our first caller is Jonathan from Maine.

S2

Speaker 2

56:56

Jon, what's happening, man? How can we help you?

S5

Speaker 5

56:59

Good morning, gentlemen. I've been listening to your podcast since

S1

Speaker 1

57:02

2017.

S5

Speaker 5

57:03

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

S3

Speaker 3

57:08

my call.

S2

Speaker 2

57:09

Wow. Hey, support. Thank you.

S5

Speaker 5

57:12

So my question today is regarding how to stay fit year round. So I've been working out since the seventh grade. I got a long history of playing football.

S5

Speaker 5

57:21

Always been super into weightlifting, you know, 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.

S5

Speaker 5

57:42

And every October, we have a PT test and 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 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 grabbing 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.

S5

Speaker 5

58:42

I just feel like it's a waste of time working out if I'm not dialed in a hundred percent. 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 8 weeks pregnant.

S5

Speaker 5

59:01

So I– Roderick

S3

Speaker 3

59:02

Conklin Congratulations.

S5

Speaker 5

59:03

Kevin Thank you. So I want to set a be a good role model set a good example for my kid to follow along. So, just looking for just some lifestyle, living a healthy lifestyle, some tips regarding that.

S5

Speaker 5

59:18

You know, when you, if you have lulls in your fitness, when do you do, when, 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?

S2

Speaker 2

59:40

Yeah, this is, so this is a great question. Cause there's a lot of people, I know there's a lot of people listening right now that can Relate to what

S4

Speaker 4

59:46

you're saying. Yeah.

S2

Speaker 2

59:47

By the way, congratulations again on having another baby. It's phenomenal. All right.

S2

Speaker 2

59:51

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.

S2

Speaker 2

01:00:01

You have to let me finish because at first it's going to sound 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.

S2

Speaker 2

01:00:25

If that, if that all in doesn't change, well, then you're always going to be playing this game of, well, I got to take from here to give to there. And then now this is more important than that. And it's going to be this up and down kind of seesaw effect. Now, if you change the definition of all in, then you're going to be perfectly fine, John.

S2

Speaker 2

01:00:46

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, it's many, many, many times more effective than nothing.

S2

Speaker 2

01:01:06

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 1 point might've meant something completely different.

S2

Speaker 2

01:01:26

Now it might simply mean this, I'm going to avoid heavily processed foods And I'm going to 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've been much more specific and dialed and planned out and all that other stuff. And then lastly, I want to add this part.

S2

Speaker 2

01:01:44

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 want to enjoy my time with my family or my friends. They're playing the wrong.

S2

Speaker 2

01:02:09

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 workout and diet should make everything else better.

S2

Speaker 2

01:02:26

So look at the rest of your life. What are your top priorities? Was probably your, your wife, your kid, your job, your service. Okay, so what am I working on diet?

S2

Speaker 2

01:02:35

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 gonna change later as well. It's always going to change.

S2

Speaker 2

01:02:49

That's the whole point.

S3

Speaker 3

01:02:50

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 Sal gave you all the advice, Justin and I probably could have given you there.

S4

Speaker 4

01:02:59

It was great advice.

S2

Speaker 2

01:03:00

Thanks guys. We'll talk to you later, John.

S3

Speaker 3

01:03:02

What I will add, because I can relate to this feeling, and also being a big football fan with my buddies and loving to watch, I mean, 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.

S3

Speaker 3

01:03:25

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 and a couple slices of pizza with my buddies when I slept in until kickoff at 10 versus when I got up and I went and 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 gonna 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, 1, 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. Cause I got up and worked out other times I would say, fuck it.

S3

Speaker 3

01:04:14

I'm going to have the beer and 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 is that I also would shift my thought into winning the weekends because I know I enjoy those things with my friends.

S3

Speaker 3

01:04:34

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 decided to sit around and watch football all day 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?

S3

Speaker 3

01:04:53

I'll have a beer, but I'll 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 is because I wanted to do it because I was winning the weekend. So that's the only thing I would add to everything Sal did.

S4

Speaker 4

01:05:10

Do you have our MAPS 15 program by chance?

S5

Speaker 5

01:05:14

Yes sir I have all your guys's programs I bought them throughout the year just to show support for the podcast outside of sharing it. So awesome Yeah, I have all the programs.

S4

Speaker 4

01:05:23

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 calling in with the same type of situation where it's all of a sudden work shifts, your environment shifts, You feel like you can't really get a real quality workout in consistently. This is 1 of those. I used to have maybe 2 to 3 compound lifts in my back pocket that I would just focus on those for the day.

S4

Speaker 4

01:05:56

If I knew my whole day's getting away from me, I can at least do this 15, 20-minute type of workout, just focus on these 2 things that are going to move the needle. So, we just sort of like tried to deconstruct that, figure it out, make it packageable so it was 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, it wants to stay in movement.

S4

Speaker 4

01:06:22

Once you really start to kind of take that away and go for those bigger, more intense, you know, long-winded workouts, your body's 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, like, buy those shorter workout bouts. It really does provide a lot of momentum for you to carry on even when you're not as motivated.

S3

Speaker 3

01:06:48

And on that note, there's many times when I've fallen off for a couple 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 going to just go squat 3 sets and see how I feel afterwards. And if I feel good afterwards, I'll do the other thing that's on my maps 15.

S3

Speaker 3

01:07:06

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 3 or 4 sets of squats or deadlifts or an overhead press and that's it, you know? Just that. Doing that is not I used to think that was a waste of time or useless, or it's not moving the needle.

S3

Speaker 3

01:07:34

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.

S2

Speaker 2

01:07:41

Yeah, John, this is really common. We tend to make the comparison an ideal that doesn't really exist versus reality. We don't make a, we don't create a real comparison.

S2

Speaker 2

01:07:56

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.

S2

Speaker 2

01:08:09

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 every, 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, end of story.

S2

Speaker 2

01:08:24

By the way, the data on this for anybody who's listening, who's like, oh, well, how, how much can you possibly accomplish doing this? Not just a lot. You, you can accomplish more than a lot. In fact, there's studies that show that taking a week off once every 4 weeks, a whole week off every 4 weeks results in the same strength and muscle gains at the end of this was a 16 or 24 week study that they did.

S2

Speaker 2

01:08:50

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 maps 15. That's it. Just start there And then loose guidelines with diet.

S2

Speaker 2

01:09:01

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.

S2

Speaker 2

01:09:07

In fact, it's going to kind of feel easy. And that's the point. The point is it should feel kind of easy.

S5

Speaker 5

01:09:14

So I get 3 hours a week to work out through my job. I've been, I've been messing around with anabolic. Should I discontinue that and go over to 15 or, or since I get those 3 hours a week, I can do the full body.

S5

Speaker 5

01:09:26

I stick with that.

S2

Speaker 2

01:09:28

Here's why I'm gonna say, here's what I'm going to say. Don't because you haven't been, how long have you been getting the 3 hours a week?

S5

Speaker 5

01:09:37

I Have been working out. I it's the diet part that I struggle with the most sir Yeah,

S2

Speaker 2

01:09:42

so how long have you been consistent working out 3 days a week Like how many weeks have you strung together consistently?

S5

Speaker 5

01:09:50

I do, I've been pretty consistent. Like I said, I get the time during the middle of the day. So I hit it pretty much every week now for the past couple of months.

S5

Speaker 5

01:10:00

It's just, like I said, it's kind of like the processed foods and the beer and stuff when I get home that probably harms me the most.

S2

Speaker 2

01:10:07

Well, yeah, I mean, that's most people. Same advice. When the

S3

Speaker 3

01:10:09

weekend, bro. When the weekend. When the weekend.

S3

Speaker 3

01:10:11

I think that will make a big difference for you.

S2

Speaker 2

01:10:14

Yeah, same advice. Like, literally give yourself like 1 or 2 very rough guidelines that you kind of stick to and then everything else is okay. And then just stick with that.

S2

Speaker 2

01:10:24

Yeah. It's not, you're not going to be perfect. Perfect doesn't exist. So, and that's when we tend to screw up because what happens is look, psychologically, this is what happens.

S2

Speaker 2

01:10:33

We create an ideal. You don't hit that ideal. So it's like, why try at all? What's the point if I didn't hit this perfect ideal?

S2

Speaker 2

01:10:44

Well, God, that screws us up for everything, doesn't it? That's like, that's like the lesson of life. So I would give yourself like 1 or 2 basic guidelines. Don't worry about anything else.

S2

Speaker 2

01:10:54

And then watch what happens. And I'll tell you what's going to happen. You will slowly progress towards the positive, but just give yourself 1 or 2 things that you stick to and that's it. Just start there.

S5

Speaker 5

01:11:04

Okay. Thank you.

S2

Speaker 2

01:11:05

You got it. Thanks for calling in John.

S5

Speaker 5

01:11:08

Thank you. Have a nice day.

S2

Speaker 2

01:11:09

No problem, man. Yeah. He made it sound like his workouts weren't consistent either at first.

S2

Speaker 2

01:11:13

Yeah. Assistant. Yeah. I, I, This really applies to anybody in any of the situation where I remember when I was writing the book, I thought, my God, I gotta write this chapter on this day or whatever.

S2

Speaker 2

01:11:27

And then I talked to our friend, Mike Matthews. He goes, no, what are you doing, bro? He goes, just give yourself 45 minutes a day, sit down. That's it.

S1

Speaker 1

01:11:34

45

S2

Speaker 2

01:11:34

minutes a day. You write 1 sentence. You write a paragraph.

S3

Speaker 3

01:11:36

No commitment other

S2

Speaker 2

01:11:37

than that. That's it.

S4

Speaker 4

01:11:39

Just be there. And it works.

S2

Speaker 2

01:11:39

It does work. It works. You take, it's like, I wanna walk 20 miles.

S2

Speaker 2

01:11:42

What do I gotta do? You take a step every day or whatever. That's all you gotta do.

S4

Speaker 4

01:11:45

Yeah, I 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 0 in comparison to like now every day if at least I do something like I'm continuously elevating my baseline up. And 2, like what we know about training is like it's all about the right dose and to be in a lower amount of intensity, maybe a little lower volume, see how your body responds to that.

S4

Speaker 4

01:12:18

You might actually improve even more.

S3

Speaker 3

01:12:21

I think he would. We were getting a little long-winded, and that was kind of more information at the very end that I probably could have, we could have went down another rabbit hole with him with nutrition, because 1 of the things that he said at the very beginning that struck me was that he's also grinding like 11 hours a day at work. So there's a good chance that he's not getting optimal sleep, and that's probably kicking up the cravings and making it even more challenging for him

S2

Speaker 2

01:12:48

to

S3

Speaker 3

01:12:49

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 with someone like this Like that's kind of what happened you grind hard all week.

S3

Speaker 3

01:13:12

And so then

S2

Speaker 2

01:13:13

you all the sudden Oh,

S3

Speaker 3

01:13:14

yeah and then you yeah, then you go off fuck it on the weekend and and I swear when I gave myself that freedom of I can have the pizza and beer at football because I'm gonna sit around, I'm gonna watch football from fucking 10 till 07:00 at night and maybe not move from my couch twice. If I get up and I go to the gym at 8 or 9 and I get a good workout in, the way I feel throughout that entire day of

S2

Speaker 2

01:13:35

doing that. Your behavior changes, don't it?

S3

Speaker 3

01:13:35

They totally change. Yeah. And sometimes I still would enjoy the food, but many times what I found was like, man, I feel good even sitting around watching football because I did the workout.

S3

Speaker 3

01:13:44

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 for me. You know

S2

Speaker 2

01:13:52

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 extravagant vacation so they can connect with their family.

S3

Speaker 3

01:14:02

Make the win the small ones.

S2

Speaker 2

01:14:03

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 1 or 2 vacations. So it's that little consistency every day that makes the biggest impact. It's the same thing with fitness.

S1

Speaker 1

01:14:15

Our next caller is John from California. John what's happening?

S2

Speaker 2

01:14:19

How can we help you?

S7

Speaker 7

01:14:20

Hey guys, big fan of the show. Real quick I'm actually a new trainer. I've been training for a couple years and you guys have been like teaching me along the way because I've struggled to find people in my space that agree with our line of thinking.

S7

Speaker 7

01:14:35

I actually met you guys because my fiancee, I started training her, put her on a high protein diet, right? Of course everybody starts saying you're gonna get fat, you're gonna get fat. Searched up on Google personal trainers talking about high protein diets down on MindPump. So thanks guys for all your help.

S7

Speaker 7

01:14:52

Anyway, I'm going to 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

S1

Speaker 1

01:15:06

5'8

S7

Speaker 7

01:15:07

and dropped about 50 pounds over 1 summer. I was eating around 1200 calories and such. And anyway, Fast forward, I stayed eating around 1, 500 calories for about 5 years.

S7

Speaker 7

01:15:20

And then I hired me a personal trainer and we got through this plateau or whatever for about 8 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.

S7

Speaker 7

01:15:47

So I did a reverse diet. I went through about a 2 and a half month cut and only lost about 5 pounds. I'm actually looking back right now, it looks like I lost 4 pounds. And I've been working out for a while, so I know like, 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 a high enough body fat percentage, it would have been a little bit quicker.

S7

Speaker 7

01:16:09

And it made me wonder if like, 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 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 of 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 2 questions. I can elaborate as you guys need.

S3

Speaker 3

01:16:49

Don't think of it as you broke or there's something wrong with your metabolism. You ate low calorie for 5 years consistently, And I don't know how long you reverse dieted, but you got to understand that the body adapted to that. That looks through that long period of time is such a low calorie.

S3

Speaker 3

01:17:08

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 your body is just more used to a very low calorie diet. And, 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.

S3

Speaker 3

01:17:34

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. Where are you cutting your calories? When you say you cut your calories, Where do you cut them now?

S7

Speaker 7

01:17:47

Yeah, 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.

S3

Speaker 3

01:17:58

Yeah, give me your calories though. What's your total calories you're eating?

S7

Speaker 7

01:18:02

Okay. So, I'm actually eating the most I've ever eaten ever right now is at 2, 500 calories. And then, like I said, I'm broken down at about a 1 90 grams of protein. And then I'm splitting my fats at 25% fat and then carbs filling in with the rest.

S3

Speaker 3

01:18:18

Now, are you considering that your reverse diet? Are you considering that you're cut? What do you because you said you were

S7

Speaker 7

01:18:23

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.

S7

Speaker 7

01:18:33

And like I said, eating just over 2, 000 calories for me has always been a fear of mine, because I'm scared to death of that weight going up, because I've always wanted to be small.

S3

Speaker 3

01:18:41

So how did you get from, because the last I heard, I heard a 1, 500 calorie or less cut, and then now I'm hearing 2, 500 calories in reverse diet. How did you get from 1500 to 2500? Did you just leap to 2500 or did you incrementally move up there?

S7

Speaker 7

01:18:55

Right, good question. So I did a cut for a period, right? And then I just went straight to a bulk.

S7

Speaker 7

01:19:02

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 6 weeks and reverse dieted up to 2500 and then tried to do a cut again and there's the results.

S2

Speaker 2

01:19:21

Yeah. So, there's 2 things I want to address with kind of what you're questioning, kind of what you're experiencing. So, There's 2 things to consider when we're looking at metabolic rate, reverse dieting, bulking and cutting. 1 is the physiological effects that happen to the body that we try to explain.

S2

Speaker 2

01:19:43

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 where they were before. And other people seem to be, 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?

S2

Speaker 2

01:20:09

I mean, your guess is as good as mine. You know, it could be all kinds of different genetic factors. Does your body have a memory in terms of its calories before? What's the mental state?

S2

Speaker 2

01:20:19

Blah, blah, blah. Okay. Honestly, it doesn't matter. The other half is what matters most, which is the behavioral effects.

S2

Speaker 2

01:20:26

You asked 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 they're so obese.

S2

Speaker 2

01:20:43

Really, here's why I don't cut people so fast right out the gates, the odds that they're going to be able to stick to whatever I just did go down to almost 0. 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.

S2

Speaker 2

01:21:01

The reason why I care about that is, 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, you know, if your nutrients are good. I mean, theoretically, you could be just as healthy, either 1. 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.

S2

Speaker 2

01:21:28

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 try not to gain or lose any weight at all. That's what I would do.

S2

Speaker 2

01:21:41

I would look at the scale, but I don't wanna gain much weight and I don't wanna lose much weight. I just wanna 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.

S2

Speaker 2

01:21:59

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 speaking, we're probably moving in the right direction as well. Hormonally, 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 2.

S2

Speaker 2

01:22:19

Like if you were a friend of mine or a trainer, I'd be like, hey, for the next 2 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.

S2

Speaker 2

01:22:38

And then the scale is just a way to kind of keep things in check because sometimes with strength we can get carried away and we can just put 50 pounds on the scale because we added 5 pounds for our bench press. Obviously, that's not necessarily a good trade. But that's about it. I think that's where you should stay.

S2

Speaker 2

01:22:51

And I bet you at the end of a year or 2, 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?

S2

Speaker 2

01:23:24

When can I cut? And then you cut and you lose like 3 pounds on the scale. You're like, ah, what the hell is wrong with my body type of deal. Just get strong.

S2

Speaker 2

01:23:30

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 2 And at the end of that you're gonna be in a much much better position

S7

Speaker 7

01:23:45

Okay, so and then like regarding like my clients, like whenever I reverse diet them, I'm pretty good at translating to them, like under helping them understand why they need a reverse diet. But like 1 in particular I can think of, I put her through just like a four-week reverse diet because her, 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 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 on a period of basically what you just said that I'm afraid to swallow myself. I told her, does that translate properly?

S7

Speaker 7

01:24:21

Like what did I make the right decision with that?

S2

Speaker 2

01:24:24

You did, but you also break it down like this. The doctor says you have to lose 20 pounds. Okay.

S2

Speaker 2

01:24:30

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.

S2

Speaker 2

01:24:46

Maybe she has 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?

S2

Speaker 2

01:24:53

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.

S2

Speaker 2

01:25:13

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.

S2

Speaker 2

01:25:32

That's what you're setting the stage for.

S3

Speaker 3

01:25:33

Yeah. Another way to communicate that is just say that the doctor is saying we 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.

S3

Speaker 3

01:25:48

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 you healthier like the doctor wants us to do. So.

S2

Speaker 2

01:26:02

I've used this example in a podcast before. I never forget when I first said this. I had somebody exactly like you said, a client came in.

S2

Speaker 2

01:26:08

No, but my doctor said, my doctor said, my doctor said, and we're having this conversation. I said, really what they're worried about is your triglycerides. They're worried about these, you know, these lipid numbers and say, yeah, but I got to lose. I don't remember what the weight was 15 or 20 pounds.

S2

Speaker 2

01:26:21

I said, okay, well, we can do that real fast. Let's cut off your leg. This is, I've used this example before in the podcast. And

S3

Speaker 3

01:26:26

she laughed.

S2

Speaker 2

01:26:27

Well, that's not going to, so you keep talking about weight. Let's just cut your leg off. The weight's gone.

S2

Speaker 2

01:26:32

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 going to care as much.

S2

Speaker 2

01:26:49

Now they might still care because there's still some, some stuff there, but that's really what the alarm is coming from is, is the doctor probably saw some numbers and her blood panel that made him say something like, you need to lose 20 pounds right now.

S7

Speaker 7

01:27:04

Okay. Gotcha. Yeah. That's very helpful information.

S7

Speaker 7

01:27:06

Sounds like just something else. I just, I just need to adventure and learn more about, cause I wouldn't have even known to ask that question. Yeah.

S2

Speaker 2

01:27:12

John, do you have, do you have mass power lift?

S7

Speaker 7

01:27:17

No, no, I don't.

S2

Speaker 2

01:27:18

Yeah. Why don't you follow that program? Let's get you real strong. Okay.

S2

Speaker 2

01:27:21

Now you're

S4

Speaker 4

01:27:22

a personal trainer. Do you have mass prime pro? I'm going to throw you.

S7

Speaker 7

01:27:25

I do. I do.

S4

Speaker 4

01:27:27

I do have that. Yeah.

S2

Speaker 2

01:27:29

Good man. Yeah.

S7

Speaker 7

01:27:29

And I was

S3

Speaker 3

01:27:29

right there.

S7

Speaker 7

01:27:30

I will say I was, I was expecting y'all to tell me to to eat and just focus on getting strong because I've never done That was not expecting maps power. I love but okay.

S2

Speaker 2

01:27:40

Yeah, that'll do you'll have

S4

Speaker 4

01:27:41

to focus on just strength, man Yeah, it'll be good for you.

S2

Speaker 2

01:27:44

Yeah. Well, you'll enjoy it

S7

Speaker 7

01:27:46

All right. Appreciate you guys. Thanks for all the help and all that you guys are doing.

S7

Speaker 7

01:27:49

You guys are educating me every day.

S2

Speaker 2

01:27:51

Awesome. Thanks, John. Yeah. That especially when you take someone that young, you have them focused on getting stronger.

S2

Speaker 2

01:27:59

They get leaner on accident. That's always my favorite. Oh, I'm getting leaner, what the hell's going on? I'm like, yeah, I stopped trying to get leaner.

S4

Speaker 4

01:28:05

Based on what he was describing the whole time, I could tell, yeah, that hasn't been a focus of his, you know, that's been like his composition and, you know, being able to kind of present himself, 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

S2

Speaker 2

01:28:30

for.

S3

Speaker 3

01:28:31

Absolutely. The hardest part is the psychological part. Always. Because it's a slow process.

S2

Speaker 2

01:28:35

Totally.

S3

Speaker 3

01:28:36

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 your coach or your trainer or we tell you, hey, you don't want the scale to move and we're gonna slowly increase calories, focus getting on strong. 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 work real hard all week long, you get back on the scale and you see it stay exactly the same.

S3

Speaker 3

01:29:06

And when it's those early first few weeks, there's not a lot. Awkward transition with it. And I tell you that 1 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, food that you... Like how much, like 1 choice, right?

S3

Speaker 3

01:29:32

I could eat something that's in my calorie budget. Like let's say I made it to where my burger is in my calorie budget, but because 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 or fatter than I did the 3 or 4 days before and then you go, oh fuck, I'm going the wrong way or I'm

S2

Speaker 2

01:29:57

skipping 4 meals.

S3

Speaker 3

01:29:58

Yeah. And so then you over correct the other direction and restrict the way hard calories, or you get on the cardio machine. And so, yeah, the psychological part is the hardest part about, you know, unfortunately doing it the right way. You know

S2

Speaker 2

01:30:10

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.

S2

Speaker 2

01:30:23

And you can kind of see that there's a cave, but you don't know what's going on. And then you gotta pick a guide to walk you through. The guide you're gonna follow is the 1 that seems super confident. Like I know it's scary.

S2

Speaker 2

01:30:34

Follow me. We're going this way. I'm following that guy. He knows where he's going.

S2

Speaker 2

01:30:38

It was the way I used to communicate to my clients at the, towards the end of my career. I didn't have to go through so many explanations. I literally was like, look, I know what you want to do. This is how we're going to do it.

S2

Speaker 2

01:30:47

You didn't hear

S4

Speaker 4

01:30:48

it before.

S2

Speaker 2

01:30:49

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 they got to go.

S3

Speaker 3

01:30:57

It takes

S4

Speaker 4

01:30:58

reps for some people.

S2

Speaker 2

01:30:59

It does.

S3

Speaker 3

01:30:59

I'm going to call it the ladder roll. It's the ladder roll now, you know, where you walk in carrying a ladder with your buddy,

S2

Speaker 2

01:31:05

you just

S3

Speaker 3

01:31:05

get in anyway. As you walk in with that confidence, like we're here to change the light bulbs.

S4

Speaker 4

01:31:12

Try it out. You guys.

S1

Speaker 1

01:31:15

Our next caller is Aaron from Alabama. Aaron, what's happening? How can we help you?

S6

Speaker 6

01:31:20

Oh, I just can't believe I'm on here. This is crazy. I'm a huge fan.

S6

Speaker 6

01:31:26

I've been listening since about

S1

Speaker 1

01:31:30

2016

S6

Speaker 6

01:31:31

episode 400 or so. I

S3

Speaker 3

01:31:32

thought, wow.

S6

Speaker 6

01:31:37

Anyway, introduction about me. I'm 6 1, about

S1

Speaker 1

01:31:40

250

S6

Speaker 6

01:31:40

pounds and running anabolic with my wife. I have 1 more week before I go in or sorry 1 more day before I go into phase 3. Since getting back into the gym 9 weeks ago I decided to focus on my protein targets and not calories.

S6

Speaker 6

01:32:00

I've gotten significantly stronger and have fluctuated up and down about 5 pounds. So basically I haven't changed much. I would say that's probably water or whatever. But I wanted to tell you guys a story from my past about maps anabolic, if you guys have time, Okay.

S6

Speaker 6

01:32:22

In late 2017, after I started listening to you guys about a year later, I started, maps anabolic. And I ran all the way through it once. And I think I was going through it a second time when I went, I had a horrible accident at my job. I fell 26 feet off of a ladder.

S6

Speaker 6

01:32:42

Whoa. Luckily I landed on my feet. However, I did break 3 vertebrae in the process and 2 wrist bones. This obviously took me out of the gym for a few months.

S6

Speaker 6

01:32:55

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. The test was about 2 hours long. Long story short, part of the test had me lift a wooden box with weights in it, kind of like a deadlift.

S6

Speaker 6

01:33:23

After about 6 times telling him I needed him to put more weight in the box, he finally told me that he believed me and was astonished that I could lift as much as I lifted. Even though I had just broken my back 4 months prior, I ended up stopping around

S1

Speaker 1

01:33:39

175, 200

S6

Speaker 6

01:33:41

pounds. He said he he'd never seen Anybody lift that much after that injury. So I think anabolic forgiving me that back strength to,

S2

Speaker 2

01:33:52

kind of

S6

Speaker 6

01:33:53

brag about it in that sense,

S2

Speaker 2

01:33:54

that's great. And that's

S6

Speaker 6

01:33:55

awesome. Anyway, on my first question, and I think I may be the first listener to ask a question about disc golf. Sorry, Justin, I know your dog got sick. Yeah.

S4

Speaker 4

01:34:10

Got a little crazy there.

S6

Speaker 6

01:34:13

I can assure you we're not all,

S4

Speaker 4

01:34:16

this is donors. Yeah.

S6

Speaker 6

01:34:17

We're not all that. Okay. Anyway, I was wondering what kind of rotational exercises I could do to become more explosive in a backhand top throwing motion.

S6

Speaker 6

01:34:32

It's similar to a baseball swing sort of. I actually linked a slow motion video in my email if they 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.

S6

Speaker 6

01:34:52

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.

S2

Speaker 2

01:35:02

Wow. That's awesome. First off, great story, man. I'm glad you got better.

S2

Speaker 2

01:35:06

As quickly as you did. That's 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.

S2

Speaker 2

01:35:22

Oftentimes, and 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 want to get that out of the way, of course, technique is the most important thing.

S2

Speaker 2

01:36:00

Besides technique, it's actually more important to focus on the muscles that slow you down when you rotate and stabilize. Decelerators. The decelerators. That actually becomes, those actually become the limiters.

S2

Speaker 2

01:36:16

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 in half or my arm coming off my body and stuff like that.

S4

Speaker 4

01:36:47

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 and the skill and really being able to have smooth delivery with that. Now, to that point, even further of generating forces is really where you wanna kind of stay and how anchored can I get with my feet to the ground?

S4

Speaker 4

01:37:12

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 of different techniques to do. Like 1 I like to do with that is with the stick.

S4

Speaker 4

01:37:27

So stick mobility is 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 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, you know, stagnant. You're not just staying there, but you're actually just slowly rotating while you're pressing down, while you're tightening.

S4

Speaker 4

01:37:58

And you're just training the body to respond with this really supported, tense movement. And so to be able to kind of start there and generate force and then go through that movement with more tension and control will translate well to then now on top of that, maintain your skill by doing the actual fluid movement in its free form. So 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 1 side to the other.

S4

Speaker 4

01:38:51

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 deadlifts are good for this, right? Even just as simple as that. You know, a kettlebell swing is really good at that in terms of generating force and then being able to go through with fluid movement and release.

S4

Speaker 4

01:39:14

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, or, or get out of a tight form that you need

S3

Speaker 3

01:39:44

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, do we have anything that we've already created?

S4

Speaker 4

01:39:55

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.

S4

Speaker 4

01:40:03

I did do some stick mobility stuff with that move that I was talking about that's on Mind Pump YouTube.

S3

Speaker 3

01:40:10

Oh on YouTube. Yeah that was

S4

Speaker 4

01:40:11

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.

S4

Speaker 4

01:40:20

And this goes right in line with the coiling.

S3

Speaker 3

01:40:23

David Weck

S4

Speaker 4

01:40:24

stuff. David Weck stuff. The offshoot of David Weck was in the landmine university. They came up with a really cool system of being able to utilize the landmine just like you would a power clean or you could generate all this force, but it's less risky and it actually works the body contralaterally.

S4

Speaker 4

01:40:45

So, you actually get to be able to have a lot more effective control of doing these type of complicated athletic pursuits. Because, I mean, it's funny because I love talking about bodybuilding 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.

S4

Speaker 4

01:41:12

You have to be able to maintain your body in space. And also too, like you don't have to be able to slow down your body. So like those 3 factors alone make it a little more complicated, but if you just slice that up into threes, you get really comfortable at generating force and control. You constantly practice like rotational movements without maybe a whole lot of weight.

S4

Speaker 4

01:41:37

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. Yeah.

S2

Speaker 2

01:41:51

You know, Aaron, I'll, I'll say I'll communicate it a little differently. It's, the, the, this is more challenging. Sign language.

S2

Speaker 2

01:42:02

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.

S2

Speaker 2

01:42:18

First off, I want to ask you, how many days a week are you playing a disc golf? Like how often are you doing this? I

S6

Speaker 6

01:42:24

don't get a chance to, to do big throws like that. Like The big power throws very many days a week, usually 1 to 2 days a week. I can get a chance to do it because of work and having a family and kids and stuff.

S6

Speaker 6

01:42:38

I practice the shorter putting and stuff pretty much daily, but, but I don't get the chance to do that every single day because I don't have a big yard or anything.

S3

Speaker 3

01:42:47

Do you always have a team of videographers and cameras follow you?

S2

Speaker 2

01:42:51

You throw a frisbee? Oh,

S6

Speaker 6

01:42:52

that's not me in the video

S4

Speaker 4

01:42:53

if you guys watch

S2

Speaker 2

01:42:54

the video. Oh, I

S3

Speaker 3

01:42:55

thought that was you.

S2

Speaker 2

01:42:56

No, no,

S6

Speaker 6

01:42:57

no. I wish. That's professional.

S3

Speaker 3

01:43:00

Oh, as I said, that was a good looking throw right there.

S6

Speaker 6

01:43:03

So he's actually from that area. I think originally his name is Paul Mcbeth.

S2

Speaker 2

01:43:07

Okay. So, okay. So, all right, 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.

S2

Speaker 2

01:43:16

Okay. So that's, 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.

S2

Speaker 2

01:43:35

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.

S2

Speaker 2

01:44:04

In the opposite direction, okay? So, imagine you're mimicking a throw. The resistance band is pulling you towards the throw, okay? Not away from the throw.

S2

Speaker 2

01:44:15

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 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.

S2

Speaker 2

01:44:42

Then I take the band off, and I throw, and I feel stable as hell. Does that make sense?

S6

Speaker 6

01:44:47

That does make sense.

S3

Speaker 3

01:44:48

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 that speed.

S2

Speaker 2

01:45:00

Or they

S3

Speaker 3

01:45:00

have these tools now where you put around your waist and it slingshots them forward 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.

S2

Speaker 2

01:45:13

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.

S4

Speaker 4

01:45:26

I would love that in with the skills training for sure. Yeah. The actual strength training, anything you do in mass performance is going to help build that strength, stability, and get your joints to respond adequately through all planes of motion.

S4

Speaker 4

01:45:39

So that's really the basis of what you need to apply in terms of like your training. The rest of this is, is now we're getting a little more very specific to what you want to do with your throat. Right.

S6

Speaker 6

01:45:51

Yeah. Cool.

S2

Speaker 2

01:45:52

Does that make sense?

S6

Speaker 6

01:45:54

It does make sense.

S2

Speaker 2

01:45:56

All right.

S6

Speaker 6

01:45:57

I'd never thought to do the opposite. I do have a second question.

S3

Speaker 3

01:46:00

Sure.

S2

Speaker 2

01:46:00

If

S6

Speaker 6

01:46:00

I can do that. I'm big, I'm an enthusiast in this game and I play the tournaments and everything. I'm not professional or anything.

S6

Speaker 6

01:46:07

I competed in amateur level, but I do tournaments and tournaments are typically 2 18 round, sorry, 18 whole rounds with like a lunch break in between. They start at like 08:00 in the morning typically, and they go till, you know, 05:00 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?

S6

Speaker 6

01:46:46

Well, for instance, I typically get about 30, 000 steps in a day like that.

S2

Speaker 2

01:46:52

Yeah.

S6

Speaker 6

01:46:53

And over 100 throws like the 1 you saw in the video. So it's very, it leaves you very sore for like the next few days afterward. I was wondering, like, should I be ramping up my steps the week before to

S3

Speaker 3

01:47:10

steps or what's less taxing here at the steps aren't what are beating you up. And you'd have to train for it. It's the volume of throws.

S2

Speaker 2

01:47:18

So if

S3

Speaker 3

01:47:18

you go from, and I'm just using hypothetical numbers, I have no idea what the true numbers are here, where you go from a normal day, you throw the Frisbee

S1

Speaker 1

01:47:27

75

S3

Speaker 3

01:47:27

to 100 times total in your workout or your day of playing a regular round. And then all of a sudden you go to this day where the volume jumps to

S1

Speaker 1

01:47:34

400,

S3

Speaker 3

01:47:35

you're going to be real fucking sore because your body is not ever used to that volume. So the answer would be, as you lead up to 1 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.

S3

Speaker 3

01:47:49

Like track how many of these big throws you do on 1 of those 18, how many total throws. And so you would, you would start practicing, 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 600 is these big days or something crazy. You would go, the couple weeks leading up, you go, now you're doing

S1

Speaker 1

01:48:12

125

S3

Speaker 3

01:48:12

to 150 throws, and then you're doing 175 throws, 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 in to build up that work capacity

S2

Speaker 2

01:48:29

Yeah, and just 1 I'll add to that make sure you just take off enough time before the tournament so that you feel fresh the day of. And then lastly, day of, because 99% of your performance

S4

Speaker 4

01:48:42

will be- Nutrition and energy.

S2

Speaker 2

01:48:43

Yeah, 99% of it will be dictated by what you did leading up to this tournament. But that 1 to 5% is gonna be hydration. So I would be drinking electrolyte water throughout the day.

S2

Speaker 2

01:48:53

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 gonna 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.

S4

Speaker 4

01:49:13

Yeah, and in terms of just like priming, you don't wanna focus too much because it's obviously going to be fatigued already to begin with. So you don't want to do a whole mobility session going into it. Just the biggest movers in terms of shoulder rotation, in terms of hip rotation, and just hold these isometric poses just to kind of prime those to respond adequately before you get going.

S4

Speaker 4

01:49:35

But just like he said, it's really it's a hydration. It's an energy management situation there. That's going to help probably the most.

S2

Speaker 2

01:49:43

Yep. Aaron, do you have maps performance, by the way? Because I feel like the workouts in there will suit you better.

S6

Speaker 6

01:49:47

Yep. Yeah, I bought the super bundle years ago.

S2

Speaker 2

01:49:53

Smart, man. Beautiful. There you go.

S2

Speaker 2

01:49:54

Awesome. Yep. All right, man.

S3

Speaker 3

01:49:56

Do you, do you have a prime pro though?

S6

Speaker 6

01:49:59

I do not have prime pro.

S2

Speaker 2

01:50:00

There you go.

S3

Speaker 3

01:50:01

Let us send you that. Cause that'll help support into the point of what we were just making with.

S5

Speaker 5

01:50:05

I appreciate it.

S6

Speaker 6

01:50:05

There you go. And I was going to 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 3 to 4 holes on most tournament days because you know, 1 hole could take 10 to 15 minutes.

S6

Speaker 6

01:50:24

So, so that's kind of what I do. Of course I do need to do the electrolyte water. I did. I was drinking just regular water, but,

S2

Speaker 2

01:50:33

Oh, 0, that'll make a big difference. Get some element drink that throughout the day. Watch what happens.

S6

Speaker 6

01:50:39

Absolutely. Awesome.

S2

Speaker 2

01:50:40

All right. Got it, man. Thanks for calling him.

S6

Speaker 6

01:50:42

Thank you.

S2

Speaker 2

01:50:43

No problem. The example

S3

Speaker 3

01:50:45

that was specific as fuck. Yeah.

S2

Speaker 2

01:50:48

We went off the deep end. 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.

S2

Speaker 2

01:50:56

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. You're oftentimes, your power is not limited 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 they're so much more powerful.

S4

Speaker 4

01:51:30

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 going to mimic and mock exactly like what the swing is with resistance. Stupid. So but you see that everywhere still and like people don't understand like you know the approach to this is really is building the base.

S4

Speaker 4

01:51:49

And then that's, you know, in conjunction is we're just trying to like do the skill to maintain, but you really, it's about creating stable, high-performing joints that have full range of motion.

S3

Speaker 3

01:52:01

Well, and to, you know, you both said it and you said 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 an athlete. And we can sit here and, oh, this exercise and that exercise, but then if he can't even balance on 1 leg and do a toe touch, or he doesn't do a proper deadlift, and I'm not saying he's that guy, but where they're at in their... Oh,

S2

Speaker 2

01:52:31

totally, Because the advice could have literally been like,

S3

Speaker 3

01:52:32

just go throw

S2

Speaker 2

01:52:33

the frisbee more.

S3

Speaker 3

01:52:34

That's right. And with good foundational type of lives, because you like to end, 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.

S3

Speaker 3

01:52:50

It's like

S2

Speaker 2

01:52:50

there's

S3

Speaker 3

01:52:51

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 get your sport and you're like, Oh, I'm a, I'm a wide receiver. What exercise should I do?

S3

Speaker 3

01:53:01

And it's like, well, can you not squat and deadlift with great form because there's

S4

Speaker 4

01:53:04

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 in 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

S2

Speaker 2

01:53:20

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

S3

Speaker 3

01:53:26

know that's why

S2

Speaker 2

01:53:27

I thought that's all the throw. That's why

S3

Speaker 3

01:53:29

I brought that up because I was like damn That's a good-ass throw and

S2

Speaker 2

01:53:32

with that guy. That's what I would do. I would do the reverse band.

S2

Speaker 2

01:53:34

That's exactly what I would do.

S3

Speaker 3

01:53:35

I saw the camera. I was like, this guy can walk around with all the cameras. Hopefully, Andrew puts that in the video because that was funny.

S1

Speaker 1

01:53:43

Our next caller is Igor from Connecticut. Igor, what's happening?

S2

Speaker 2

01:53:46

How can we help you?

S8

Speaker 8

01:53:47

How are you guys doing? Hello. It's great to meet all of you.

S8

Speaker 8

01:53:50

I'm really excited to be here.

S2

Speaker 2

01:53:51

Thanks. All right.

S8

Speaker 8

01:53:53

So, you know, I was actually wondering if you guys ever 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 and know 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, you know, thank you all for that.

S2

Speaker 2

01:54:15

I appreciate it. Thank you very much.

S8

Speaker 8

01:54:17

So, just a little bit of context before I jump into my question. I've I'm 18 years old. I've been working out consistently for roughly 2 and a half to 3 years.

S8

Speaker 8

01:54:34

I do plan to compete in a bodybuilding show and I don't know maybe the next 05:10 years right and I had a question about programming. So I keep hearing in your guys's podcast that in in order to avoid a plateau or you know it stagnate my 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

S1

Speaker 1

01:55:15

10

S8

Speaker 8

01:55:15

to 12 reps. Just because I like it. It's not like high reps fatigue me too much with low reps.

S8

Speaker 8

01:55:27

Cause there's any sort of pain. It's just what I tend to prefer. But I do want to 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, my question is that I don't really know how to implement those rep ranges in my, 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 for my whole now.

S8

Speaker 8

01:56:06

I, I don't really know how I can implement that well into my bias program

S2

Speaker 2

01:56:13

okay Igor this is gonna be

S3

Speaker 3

01:56:15

yes it's not a ball coming your way

S2

Speaker 2

01:56:17

yes just just because there'll be arguments as 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 3 to 5 weeks, then a moderate 1 for 3 to 5 and then a higher rep 1. So I would go, since you've been in 10 to 12 for so long, I'd like to see you in a like 5 rep range for the next 3 to 6 weeks.

S2

Speaker 2

01:56:41

Now it's true that some exercises do better with lower reps and others with higher reps, like 5 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.

S2

Speaker 2

01:57:09

And the reason why we do it that way, the mindset, it's different. When you do sets of 5, 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.

S2

Speaker 2

01:57:20

And so to go from like 5 to 15 to 12 all in the same workout, it tends to not be as effective from that standpoint.

S3

Speaker 3

01:57:27

Oh, I mean if your goal is to become a bodybuilder in the next 5 to 10 years, you want to get into that space. When you're this, you're 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.

S3

Speaker 3

01:57:47

And 1 of the best things you could do right now is to pack on muscle, pack on size and muscle right now. Lifting heavy is 1 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 calories and getting shredded and then showing that. So man, you will absolutely benefit from MAPS Anabolic.

S3

Speaker 3

01:58:14

And I would say stay in phase 1 for a couple extra weeks, right? I mean, just run out, run anabolic exactly the way it's laid out. The only difference is I'd say, instead of transitioning out of phase 1, like we recommend after 3 weeks, maybe stick there for 5 weeks and probably repeat that program twice. And you're going to see the same way.

S3

Speaker 3

01:58:30

You'll get a ton of benefits.

S2

Speaker 2

01:58:31

Have you done a full body breakdown, like a Monday, Wednesday, Friday, full body routine yet?

S8

Speaker 8

01:58:36

Yeah. So, before, this, right, I was running a sort of 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 test and my biceps so I could load my biceps more, and so that I wouldn't have the fatigue that I would have on my triceps had I worked out my, my triceps with my chest on the same day. And then, you know, on Tuesday I would run my chest. I mean, my back with my triceps, just so I can load both of those muscle groups of more, and so that I don't fatigue them so much while working out.

S8

Speaker 8

01:59:21

Other other muscle groups.

S2

Speaker 2

01:59:22

Igor, I feel like you're overthinking it because of your age. Let me ask you a couple more questions.

S3

Speaker 3

01:59:26

He's thinking like, like you'd be following a bunch of bodybuilders.

S2

Speaker 2

01:59:29

Yeah. That's what I mean. Like, okay. So look, okay.

S2

Speaker 2

01:59:33

You're 18. So I want

S3

Speaker 3

01:59:34

to see, I want to see your Instagram feed. That's what I want

S2

Speaker 2

01:59:36

to see. How much do

S8

Speaker 8

01:59:38

you- There's a lot of the so-called fitness influencers. The ones that I deem most worthy, but you know.

S2

Speaker 2

01:59:46

Okay, so what's your body weight at? And then you do 10 to 12. So what do you work out with, with your squat, your overhead press, your bench press, your deadlift.

S2

Speaker 2

01:59:54

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.

S8

Speaker 8

02:00:01

All right. All right. So, right now I'm staying at around 190 to 200 pounds.

S8

Speaker 8

02:00:07

I'm at a higher body fat percentage. Right now I believe it's low to mid 20 percent. Okay. If I'm doing like 10 reps on, you know, my bench press, I can probably push

S1

Speaker 1

02:00:24

145

S8

Speaker 8

02:00:25

pounds. That's my, that's my weakest body part right now. On the squat, I can push on the squat and deadlift. I can push a bit more on the squat.

S8

Speaker 8

02:00:36

I did 202 hundred and 60 pounds, I believe, last time. And I did for about like 8 reps, I could probably push for another 2, but I wasn't trying to go for failure on the last time that I did that on my deadlift, I I've done 280 pounds for again, around 8 reps. I couldn't push for another, another 2 to, you know, go to failure, but I try to stay away from failure as much as I can.

S2

Speaker 2

02:01:10

You're okay. And you want to bodybuild in, in, in 5 to 10 years at your age, just get strong. You got a long ways.

S2

Speaker 2

02:01:16

I mean, you can go real far

S3

Speaker 3

02:01:19

with that.

S2

Speaker 2

02:01:19

And that's what's going to put the muscle on you. In fact, I don't even know if I'd want you to do maps power lift.

S3

Speaker 3

02:01:24

It's still, I would still do anabolic first. And then that I still just that that program is just,

S2

Speaker 2

02:01:30

He's just going to put more muscle on your training for strength. You're going to put more muscle on than you are training for bodybuilding right now. A hundred percent, a hundred percent.

S3

Speaker 3

02:01:37

Like you can

S2

Speaker 2

02:01:38

get your, you can get your

S3

Speaker 3

02:01:39

ball kids that

S2

Speaker 2

02:01:40

you get your deadlift up to 4, 4 50, your squat into the mid threes, your bench into the mid twos, like you're going to have a lot more muscle on your body for sure.

S8

Speaker 8

02:01:49

Yeah. So when I, when I try to go for lower reps, cause 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, I can push more weight. So on my bench, I've done 185 for 1 rep on my squat.

S8

Speaker 8

02:02:10

I've done 300 for 2 and on my deadlift, I've done 3 15 for 3. So, you know, I usually just, just take it back a little bit. 1, if I'm, if I know that I'm doing higher reps, which I typically do.

S2

Speaker 2

02:02:25

Yeah. I'd go, I mean, you're good at a ball to mass power lift. You'll put more muscle 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're you've got long ways to go with strength to worry about, you know, like fine tuning with bodybuilding training and program,

S4

Speaker 4

02:02:44

build your base as far as you can.

S2

Speaker 2

02:02:46

You'll go way further. Yeah.

S8

Speaker 8

02:02:49

Awesome. Awesome. And would you guys recommend that I stay at a relatively maintenance maintenance, regarding to my

S3

Speaker 3

02:02:58

sir, no maintenance to surplus. You don't want to be under, we're trying to

S8

Speaker 8

02:03:02

build that.

S3

Speaker 3

02:03:03

Yeah, we don't want to, we don't want to be cut at all. So maintenance to surplus. You don't need to be in a big surplus.

S3

Speaker 3

02:03:08

You don't need to be eating, you know, 1000 calories over. But you also want to be fed. We're trying to grow right now. So stay up on your calories for sure.

S3

Speaker 3

02:03:17

You're hungry, feed yourself, just make good choices. And I, I, we'll have Doug send over anabolic, 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.

S3

Speaker 3

02:03:28

I love that path.

S8

Speaker 8

02:03:29

Yeah. It cut off a little bit. I missed the last part.

S2

Speaker 2

02:03:31

No, we're going to send you maps at a ball. Like, and then after that fall, a mass power lift. Yep.

S8

Speaker 8

02:03:36

Okay. So anabolic power lift sound sounds great.

S2

Speaker 2

02:03:40

You got it.

S8

Speaker 8

02:03:41

Thank you guys so much. I really appreciate your time.

S2

Speaker 2

02:03:44

You got it.

S8

Speaker 8

02:03:45

Thank you.

S2

Speaker 2

02:03:46

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 forties, been working out for years, ex bodybuilder, like knew what he was talking about, natural competitor. Tell me when I was 16, like I thought he was gonna give me secrets to training, you know?

S2

Speaker 2

02:04:04

And he goes, yeah, work out 3 days a week, get strong on the bench, deadlift, and squat, eat a lot of protein. And I thought he was bullshitting me. I'm like, this guy doesn't wanna tell me. It was the best advice I could have ever followed.

S2

Speaker 2

02:04:15

You know, this kid, if he just got stronger, you mean he's at

S1

Speaker 1

02:04:19

18?

S2

Speaker 2

02:04:20

Oh my God, he would go so much further.

S4

Speaker 4

02:04:22

And to 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.

S2

Speaker 2

02:04:35

And

S4

Speaker 4

02:04:35

so I just think that I just want to bring that up because I think a lot of people look at certain exercise like that don't even it doesn't even come across their mind or even like core exercises too as well. Like treating it more as an actual strength exercise. But you know, that in regard to like his pursuit, he just really needs to focus on ways of getting strong.

S2

Speaker 2

02:04:56

Totally, 100%. Look, if you like Mind Pump, head over to Mindpumpfree.com and check out all of our free guides. Download all of them, they cost nothing.

S2

Speaker 2

02:05:05

You can also find all of us on Instagram. Justin is at MindpumpJustin, I'm at MindpumpDeStefano, and Adam is at MindpumpAdam.

S1

Speaker 1

02:05:11

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 Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS aesthetic.

S1

Speaker 1

02:05:31

9 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 and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

S1

Speaker 1

02:06:12

We thank you for your support, and until next time, This is Mind Pump!