Mind Pump: Raw Fitness Truth - 086: Building Chest, Aha Moments, Intermittent Fasting & Childhood Obesity

Episode Date: May 27, 2015

Sal, Adam & Justin answer your questions about building a powerful chest, entrepreneurial "aha" moments, intermittent fasting and diets such as the "Warrior Diet," and who's to blame for childhood obesity. Keep the questions coming at @mindpump on Instagram!

Well, you know, I have to say I'm pretty excited that you know, we've got this fasting guide that's out and that's released and you know, I remember when we first started Justin's journey and we were going through his nutrition, he was running through the nutrition guide and utilizing that to get it going. And then when we made it to his phases where we started kicking in the fasting guide, this became like probably one of his go-to. Wouldn't you say that Justin, would you say your go-to, like, you know, your methods as well? Yeah, that was totally my recipe. I mean, once I started to follow specific methods, some of them being lean-gain, some of them being warrior style, like a little bit of a hybrid of the two. Um, just for me personally, and in my body type, and I really was responding well to that,

and so that was something that was excited about, and I wanted to share with people. Well, guys, we just did, we just released, uh, all these programs, uh, that, uh, I think Adam's gonna talk about, but we just released them all, like four hours going, we've sold some already. Yeah. Like people already buying these programs, or were already getting, you know, awesome reviews. So, uh,. Like people are already buying these programs or we're already getting awesome reviews. So, so what's up Adam, what are we doing? Are we gonna keep it going? Yeah, no, I think we've got Doug convinced

to at least run this for at least a couple more. I don't think he has a choice. Yeah, I think I think we've convinced him. I know he's not happy about how cheap we went and so like that, but at the end of the day, I mean, here's my thing. And I don't know if you guys run the same pages me, but my ultimate goal on vision is,

and let's keep it real. One of the things we've always done in the show is we've always kept things very, very straightforward and real. At the end of the day, all of this should cost money and cost time for us. So we have to make some sort of a money for everything that's gonna get produced.

But at one point, if we get enough momentum, my goal is always to continue to give more and more for less and less and less. We give the ultimate bundle of everything. Yeah. Exactly. I mean, I hope that it becomes a one-stop shop as far as being able to help somebody and you feel like you get so much great information for such an almost like it'd be silly not to do it, you know, I'm saying.

Well, you've got, you've got the Maps and Abolic full body workout program, right? That's got the phased workouts, blueprints. It's got video demos or I'm actually breaking down exercises, um, teaching how to do them properly, not just doing it and you watch, but I'm actually explaining things. Then you have the no BS six pack formula, which is the workout specifically for your abs. It's designed to give you a 6 pack. Again, it's phased workouts, got trigger sessions, video demos. Then there's the nutrition survival guide, which by the way, version 2, updated version will be coming out, which you'll get for free by enrolling in this package. So

you get version 1, but you get version 2 as soon as it comes out for free. Then we have the intermittent fasting or the fasting survival guide, which talks about fasting, this, all of these things together was, we're like, two hundred. Doug was going to try and sell them like 248 bucks or something ridiculous. Like 97 bucks. It's a steal. Let me describe it like this. Okay. All these things, think of having like the most badass trainers wherever you live, curate everything for you, right? Everything from like how to get lean and shredded and strong, doing that with exercises, but also with nutrition. And then on top of that, imagine if they're the most handsome trainers you've ever seen are like, absolutely. You've got trainers that are awesome and handsome.

Well, I mean, it's a crazy, it's a crazy about all the hours and now. It's been a time that it's taken just to develop everything we've done, everything from man hours to like the developing and putting it together to where it's actually very nice and professional. And think of that and then think of what we charge for one hour of our time to personal train somebody.

And to be able to do that. It's more than that. Yeah, that's what I'm saying is to be able to give all this information for a price that's even less than what a single hour would be. And I couldn't, there's no way I could cover one of those. Like so if I was just going over the map set of all programs, it would take me more than an hour just to explain the entire program. Just to talk about it.

Yeah, just to talk about it, explain it much less all the other programs that are coming with it. It's like, dude, that's, well, look here, 97 bucks is less than a lot of people spend on supplements, and I'll tell you something right now, there isn't a $97 supplement out there that will give you even close to what you're gonna get with this. Don't buy any supplements. And do this. Just do this.

And then you have, we broke it down for students who have issues, you know, investing 97 up front. So we give them an option to pay three payments of 43 bucks, which is like a gym membership fee for three months. That's it. Lifetime access to our private forum. Which by the way, I don't want to interrupt you,

which I am. I just think this is important. I think this is important. No, because everybody's like, okay, that's cool. You get a guy, it's cool. I don't know how many people now have told me that the price, the bundle cost, is worth just the forum access. Oh, we're on their answering questions.

Just to be on a community of all these people going through the program and have access to us personally to where we can communicate back and forth and answer questions, that in itself is value. So it's, we always like, oh, yeah, I know, by the way, you get this form free, but the value of that is valid. So it's we always like oh yeah, I know by the way you get this form for free But that the value of that is ridiculous and one thing we do very very well especially just then he puts his mouth Where his money is so oh? Yeah, yeah, he puts his mouth when his money is and so Literally you enroll in this program and you try it for a month If in that month, I'm telling you right now. This is what is my word. If this program isn't the best thing you've ever seen, if you're not like this is, if

you don't look at it and say to yourself, this is worth way more than I invested, then return it. We'll give you your money back. That's a 30 day money back guarantee, which is unheard of for this kind of value. You go to mindpumpradio.com, you click on the big yellow button. It shows you everything. It breaks it down for you and roll now before the shit goes away Because I'm telling you right now dogs itching to take the shit away like you did last time and I either he's either itching because of that or because of that

Because of herpes one of those two things Crabbs both of them his herpes have crabs. Yeah mind pump radio dot com Big yellow button. Do it. In roll. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews.

Welcome back to MindPump. This is the only podcast in the world that has won four Emmys, two Tonys, a Pulitzer Prize and a Nobel Peace Prize. Oh shit. Wow, I'm most impressed with the Tonys. We won all that shit because we're so awesome. And we never lie except for right now,

I just made all that shit up. It's good to say that. I have to say that because it's so cool. Because it sounds realistic. Like if you listen to the show and I said all that you're probably thinking yourself Oh, yeah, of course of course, I want to pull I could see that I could see that and so I have to make sure I tell the I'm at our time I have to make sure tell the audience where a new show we did not win all those awards. I was totally long at that time Yeah

Q&A who you here with? Mm-hmm. I am here with myself. Who are you? I'm here with Adam Schaefer who who Justin Andrews. Yeah, yeah, and Douglas Egi. Question and answer time guys. Q&A. I love these. These are my this is one of my favorite things for us. They require the least amount of prep Which is which is like zero. That's why it's funny because it's funny because we don't prep it all for anything And then this requires even less than that so yeah requires Doug to write the questions on the whiteboard. Yeah Damn Doug. I imagine it's kind of like a Right where he gets all his content from the internet and it's just like hey, let's roll show Do you think they do that? I was curious about that. Do you think that like Taj and what's the other one that ridiculousness with?

Yeah, do you think they they let those guys go free freestyle where they like say? Well, they obviously have a staff that that drums up all this content. Of course, so then they probably presented to them Oh, yeah, that's cool. Oh, that's stupid and then they just spin off a little like skit to go off of that So I'm okay, but he does it. He's. Well, spontaneity, you can hear it. Yeah, you can hear like, if we sat and actually planned a lot, I don't think we'd sound as good. No, we would, we'd be too formulaic. Well, and I think, I just think,

I don't know if it's the generations now or what, and with social media and the connectivity that the abilities that we have that we didn't have 20 years ago, now there's this new, before you wanted to be entertained, right? Like, and whether it was real or not real, it didn't matter to much. Now I feel like people are always in search of the more real, the more realistic, I mean, look at even reality,

even reality activity, which a lot of that is fake bullshit. You know, is that why people are drawn to that is it's closer to reality for them than a show that was scripted and written right? Of course, and this is the reason why we don't prep okay? Yeah Because we're lazy and we don't and because we're disorganized It's because we do it to make the show better right? It's part. It's part of the chemistry It's for you. Yes. Yeah, we all have really good chemistry. Yeah, and it smells great. So let's kick this off What do we start with last time you went from the top top to bottom?

We're gonna start in the middle and go around. What are you gonna do here? We'll start with the first one because I think this is gonna be a quick one. Okay. This is from Andre underscore drug His question is so he's questioning Adam. He was at first. He gives Adam a compliment on the fullness of his pecs Oh, thank you. Thank you very much. You got very nice full breastesses. Can I just say that we're in milk producing? I think we've talked before on one of the podcasts.

That was one of my weak points big time. Strength wise or did you just didn't have a lot of mouth? Both. Really? Both strength and I had no chest. I had like one of those concave chests as a kid growing it. Like, in fact, I remember my two buddies that we used to work out in their garage when we first started.

We used to have the penny in the pencil test. You know, they could squeeze their chest together and pull like a penny. You put on your lipstick like that? Yeah, I couldn't do that, dude. So they always tease me and made fun of me. And I couldn't, I couldn't even put up the bar back then. So chest was definitely something I struggle with

for a long time. You've got nice pectorin. A lot of that before we get into completely answering questions. Personally, a lot of it was biomechanics. Now, and I find this. Yeah, because this question was after we gave you a compliment was, you know, what order of work exercises or what's your technique for getting around full chest? of work exercises or what's your technique for getting around full chest? So the myths that are out there are... You know work my lower part? Yeah exactly. Targeting the armpit specific parts of a muscle.

First of all, we can't isolate a muscle period. Our bodies work synergistically and multiple muscles are working antagonists and protagonists in every movement. Simultaneously, more than anything. Yes, it's impossible. So it's impossible to isolate a muscle. It's even more impossible to isolate a part of a muscle. So when the petroest major is being flexed and contracted and working, the entire thing is being worked no matter what plane you are in. Now, does it target more areas or does there more stress put in different areas by different areas?

So it's absolutely. And should your workouts vary because of that? Absolutely. But if I could go back and say what was one of the biggest difference makers for me on my chest, size and growth. There's been multiple things. And one of those was definitely just really focusing on my biomechanics, especially with chest. So we do everything in our front in our front. Nobody walks around and does anything with their hands behind their back. You don't drive that way. You drive in front of you, drive everything in the the sagittal plane. So

because of that, it tends to, people have what's called upper cross syndrome. You have a naturally rounded forward shoulders, just because we do everything in front of us. So when you think about all the hours in the day that you're brushing your teeth and trying, reaching forward, it's gonna curve and round the body that way, naturally.

So we actually have to do work inside the gym to work against that in order to have this neutral spinal alignment. And why I'm good at all this and starting to sound like salar right now a little bit, and I try not to do that, is that not for bit. Yeah, right. I wouldn't want people to start thinking I'm intelligent

or anything. So what you have to do is you have to, you have to have your shoulders in a retracted position in order to truly fully engage the chest. Otherwise, a lot of your deltoid has to do a lot of the work through the range of motion. And so, learning to get yourself in that fully retracted position to put a lot of the focus on the chest. And a lot of people don't realize that 60% of working out is actually mental. So having that mind muscle connection of really learning to fire that muscle while you're performing an exercise versus what happens to a lot of us especially when we're young guys trying to develop our physique is you know like I was a victim of this is you know my answer was just to keep increasing weight or or, hey, let's do a Y-grip to a close grip.

And my biomechanics on both of those were not ideal. So I would be better off focusing on my biomechanics on one of those movements and actually learning to engage the chest more and perform the exercise more properly. And I'll get more benefits as far as chest gains than me doing all these crazy variations in properly. So that makes sense. Two things I want to touch on what you just said. So number one, here's a little quick tip if you want to know, if you're trying to figure out if you can isolate a part of a muscle, you have to look at the two points of attachment.

So a muscle will attach in two general areas because as it contracts it pulls those two areas together, right? So biceps and easy one to think of when it contracts it brings my hand up close to my shoulder What will the pecs bring the top of your arm more towards the minute the midline your body? They call it horizontal adduction the chest has a long If you look at your sternum your chest attaches along along the sternum and up into the clavicle. So theoretically you can work more upper and lower chests with certain exercises. Now you can't do this with, say, a bicep where the attachments are so close to each other

that it doesn't matter. I can move my hands in different positions. I'm not going to work the outer and the inner bicep. That much more to cause significant difference. But with chest, theoretically you can because it's got that big attachment down the sternum. But the second thing I want to talk about, so this has to do with all muscles. But the second thing I want to talk about, he talked about retracting the shoulder girdle so in layman's terms, that means pinching your shoulder blades back and then doing your

chest press exercises. Some of the best form you'll ever learn for chest exercises are from strength athletes, power lifters. Because power lifters, and I'm not talking about lengthened first. Well, I'm not talking about assisted lifters with the bench shirts and stuff like that. Look at the lifters that do raw competitions. They maximize their biomechanics to lift as much weight as possible. And the way you do that is when you're on a bench, you have an arch in your lower back. That doesn't mean your butt is off the bench. That means your lower back is not on the bench. You don't want your lower back flat. If you flatten your lower back, it throws your

shoulder forward and you get your round your shoulders. Like what Adam was saying, you use more delts, but worse than that, you actually put your shoulder joint in a position that can lead to impingement, to lead to issues with your chromioclavicular joint. You get lots of shoulder problems. So you want to pinch your shoulder blades back and down, you want your lower back arch, but your butt on the bench, that's the position you bench from. And you also, here's another thing, you also want to use your legs to drive into the floor, not lift your hips, but you want to activate your legs to drive into the floor, not lift your hips,

but you want to activate your legs, because this activates your central nervous system a little better, and you'll actually get a better contraction in the prime movers. And for those people who are trying to understand what I'm talking about, if you were to grip something and squeeze it as hard as you could, but relax the rest of your body at the same time,

you wouldn't be able to squeeze it as hard as if you tense up your whole body. As a matter of fact, this happens naturally. The best example that's like gymnastics, right? So doing like a simple movement, but they have like that ability to really contract their entire body at one given moment of time, and so that's that force strength

that they can tap into near musculally. Definitely. And then when it comes to chest exercises, it works best for you. We have general exercises that tend to work best. However, individual variances are huge. Okay. So I know some people who, you know,

when they bench press, they just don't get very much in their chest. So they have to, they're better off with dumbbells or with an incline. So you're gonna have to kind of, you know, think that sometimes you need to work on your, you know, you need to work on strength in your rhomboids, you need to get that balance correct.

Right. So with that retraction, we discussed this one time, and I think it was online on podcast. I'm not sure, but there was a study that was done recently that I thought was very interesting. We talked about it regarding glutes, but it works here also in the fact that

it's important to know what Sal was just saying about. Variation of course is important, varying your workouts, but also, and no one will know better than yourself what exercises you feel your chest activated the most. And everyone will be uniquely different. Some people do a flat bench press and get this amazing pump from it because they do. They can actually activate the chest.

They can stack it heavier than anything else they do. Some people need to be on like a fly machine, which is typically like the South Side too, is the adduction of the humorous and the horizontal plane is technically what a chest fly is on like a peck deck machine or whatever. So that movement is the ideal movement for the pectoris major as far as getting as close to isolation as possible. So some people need to do an exercise like that

in order to feel it. So learning what exercises you activate your chest the most is definitely something that should be incorporated in that. And then what exercises you activate your chest the most is definitely something that should be incorporated in that. And then honestly, one of the things I was gonna say that made a big difference in my chest gains is volume. You know, it's just getting back to volume.

If it's a lagging body part for you, it should be addressed that way. And that's typically how I attack every, I mean, I used to have, and it's, I love it. I love picking a weakness on my body. And then it's busting my ass to develop it as a strength. I remember when I, the first time somebody had made a comment, it was actually a female bodybuilder. And I was about 23 years old old and I asked her to assess my physique, like what did I need to work on? And she totally tore my shoulders apart.

She said, I have weak ass shoulders. And back then, I always relate my shoulders to my arms. I had great arms, you know, because I had big bison tries. But I had this sloping look. I just had all bison tries. My bison tries over dominated my deltoids And it like it broke my heart in a sense, but then it also changed the way I trained them

You know and at that time I used to always throw I used to my attitude was this as a trainer Oh, I'm doing chess So I'm getting a little front delt work So I'll do a little bit more at shoulder stuff and then call that shoulders and try shoulders and chess that day Or oh, I was doing back and I got a lot of rear delt work because I'm doing back And so I throw a little bit of extra and that's how I treated my shoulders was they get touched a little bit with where I When it became up an emphasis for me it became that there would be an entire Workout that was dedicated to my shoulders and then in addition to that

I would still add in these other days where I'd be touching it I so I basically I'm just increasing the volume dramatically. And, you know, Sal talks to this a lot about the difference between recovery and adaptation. And, you know, all I'm teaching my body is adapt to a lot more volume, and it will grow, and it will, it'll show change. So when you have a weak area, you know, and when you, people talk about the shape of something,

like the roundness of somebody, the flatter, the squareness of a chest, like some guys have those blocky square chests. Somebody have those, some have those cupped looking, you know, chest, like just that that part is a lot of that's genetic the way someone's just their genetic makeup, but you know, we can all create a better chest, a fuller chest, you know, a larger muscle and quite frankly, the best thing you could possibly do, number one, work on form and technique to increase your volume and then completely continue to vary your workouts.

You know, you ask the question about why grip closer, do it all, you know, I'm saying, do not look like, but do not be fooled that there is a single one exercise that's going to help develop the roundness in your chest. Beautiful. Next question. By the way, you sounded really smart. Fuck. And you were saying, I did not. I did not. I did not. Taking those pills. I did. No, you're trying to do that. I'm about to give you credit there. Alright, so the next question is from the Sean P22. This is a good question. When as entrepreneurs, because we're all self-employed entrepreneurs, and we have been question. When, as entrepreneurs, because we're all self-employed

entrepreneurs and we have been for a while, when did we get that aha moment, where we decided like, okay, I need to do this, I need to work for myself. Oh wow. So I can start, I started my first, well, I mean, I said I had my first business, you know, when I was a kid, I don't know,

like 14, I had Moe Lawns and stuff, but when I really legitimately had my first business, I was 22. And the aha moment for me, it's tough to say because I've always known that I was going to work for myself. I could never look into the future and think to myself, I would be working for a corporation or a company. I've always thought like I had to have my own thing. So it's really a tough thing.

I don't know. It might be different. I don't know when we ask the other guys. Oh, yeah, mine's different for sure. See what there's is. But for me, it was like, I've always known I was going to do my own thing. It just never motivated by working for someone else.

I did a good job when I did. And I always like to perform. But when I think about my future, I always do my own thing. And so I didn't have a fear of, you know, the risk involves with doing it. That kind of stuff kind of turns me on, or the fact that I wouldn't make any money at all for a while,

because as an entrepreneur, you tend to make shit when you first start off. And those of us that succeed tend to just drive through it. Whereas other people are like, oh my God, I gotta go get a job because I can't handle not making X amount of dollars. So, um, yeah, that's, that's kind of my story. I just decided I wanted to do it. And I thought about all the difficulties and the, the challenges.

And they did scare me, but at the same time, they turned me on. So I did it. How about, how about you, Big J? Uh, yeah, for me, but at the same time they turned me on. So I did it. How about you, Big J? Super J. Yeah, for me, I guess after college, I had really no idea what I was going to do as far as career goes. I knew that I liked, you know, I liked working out, I liked training, I liked business. And so I was actually thinking I was gonna get into some kind of a business job. And so I actually started out trying to get into sports marketing and that was the direction I was gonna start

going. And I just didn't like it because it was very, very corporate and there was all these structures in place that were like, yeah, we don't like rules. I just don't like it. Yeah, I've never liked rules and I've never did well having a very linear path for me to follow. And so I went, I got into training in the corporate world and then

you know, I excelled and I made, you know, best of it. And went even like when I was a bartender or like a server, I excelled and I made best of it. Even when I was a bartender or a server, I got to a point where I would always get up to about that management spot. I just found out that I was the best and most efficient at what I was doing. I just got frustrated with how everybody else did it.

I just got tired of trying to understand what was going on in these other people's minds and why they weren't working as hard as me. And so I just, from that aspect, and then the same thing happened when I was in training, I got up to that management spot, and I'm like, okay, why aren't people doing this? This is part of the job.

I just don't understand it, because it's a job. I take seriously. A job is a job and I'm going to work my ass off. And then I just realize and look, I'm very good at what I'm doing. I don't know what the hell you're doing, but I would be great by myself. And so that's like, I'm out of here. I'm doing it myself. And then boom, it was like, so eye opening,

it was like, oh my God, I am determining my own fate. I am kicking ass and it's all mine. I don't have to give this away to somebody else. You know, obviously it's 10 times harder because marketing is another huge piece that you have to learn and get to learn quickly because otherwise you're not gonna make money. And I feel like that added bit of pressure though has always helped me to exceed and

to help get to where I want to be. So I feel like, yeah, my, my, uh, how a moment. And that's the other thing too is like Adam talks a lot about like, you know, being, having this leadership mentality and always like kind of growing up with that. Well, for me, it's always been, you know, there's different types of leadership. And for me, leadership is always been, you know, there's different types of leadership. And for me, leadership is leading by example. And so I've always taken that by the rain like, hey, look at me, I'm going to do this to the best of my ability. And either you see, you know, I set that example, if you're not going to meet that example, you know,

you're going to fall behind. And, you know, it's either you come onto my ship or you jump off. That's it. Hardcore. Yeah. What about you Adam? So I went through Justin and I shared a little bit of stuff in common here. I'm probably more like Justin than Sal. But I, I mean, my first bit of money or check I ever received was, it was entrepreneur. So I started even at 15 years old. My first business was

You know mowing lawns and we've taught I don't want to go into all the things I've done So I've done a ton of stuff now. I always did it Not because I had like this back then had this huge passion for entrepreneurship. It was because I I was very money driven, you know, I'll just be very honest like I didn't have a lot of nice things growing up. We were well off whatsoever. And I wanted nice things. I wanted a nice car. I wanted a nice house one day. I wanted a nice clothes. And I knew that if I was in due that I had to take control and do it myself. And at a young age, there's not a lot of opportunities

for you to make a ton of money. Entreprene entrepreneurship was a way that I can always do something on the side or find a way to make money. And I was always very creative in that sense and willing to work hard. And so that's kind of how it started. But I, like I said, I was not in love with it. At this point, I didn't think it was my future. In fact, when I was from 15 years old to 19 years old, this is when I worked at the dairy. And when I was at the ranch, I basically was like the right-hand man there. So I was with the family that owned this dairy

where we had dairy, we had almonds, we had chickens, we had, it was a farm, and it was completely privately owned by them and that was their source of income. And I watched them struggle. You know, I watched them work seven days a week, they could never take vacation. I mean, it was with this family for four years and I was turned off by entrepreneurship

and I saw that and I thought, man, and they, I mean, they didn't drive nice cars, they didn't have nice super nice clothes, they worked their asses off to just make a living and get by it. I thought, man, that's, that looks fucking tough and rough and I don't want to do that. You know, I don't, I don't, I don't think I want to, to do my own business if it means I don't ever get a time off or anything like that. So I actually was really turned off by it fast forward a few years later.

Now I'm in my 20s. I'm working for a great company. I have 401k benefits, six figure in play, and now I'm getting this money that I enjoy. It wasn't until I got to my, and mind you, while I was doing this, because I've always been a very money motivated person, even when I work for 24, I was making good money.

I always had side businesses and projects, because I always had a knack and I'm sure, and this is probably me still learning. So this isn't quite the aha moment yet. I'm still into entrepreneurship, I'm still doing different businesses on the side. Just but for me, it was always money motivated. It was always another source of income

and I was always trying to grow my income. And so about 25 years old, and this is probably going to settle a little arrogance when I apologize, but my aha moment was when I would be in a meeting with my superiors, and by superiors, I mean like my boss is boss's boss, and I had felt like I could no longer learn from this man. And he was, you know, we're talking about people that were several levels above me. And I felt like I was

as well read as mature business wise. And I felt like they were holding me back. And when the moment that I felt like I couldn't grow anymore, I then felt and I still stayed around longer. So this is 25 or so. And I stuck around all the way till my late 20s, still working for a company. And, you know, a part of me was dying. And I realized that I thirsted for growth and knowledge and I realized that if I worked for somebody else, I could allow those people to slow me down. And although I still sought after my own books,

my own knowledge, it made it difficult when I always had somebody above me that was holding back my strengths. And that was my aha moment. My aha moment when I was looking at somebody who was several pay grades ahead of me and thinking to myself, it could take me 10, 15 years just to get to his spot, just to know

that I already know more than him. I don't want that anymore for myself. I want more I want more and I want to be I want to let I want to be let free to where I can continue to grow So that was beautiful You're gonna give me a boner. Yeah, that was my aha no last ceiling man Next question is from thermoptic. That's a great name Thoughts on intermittent fasting and warrior diet. Hey, we just released,

hey, since you mentioned it. Oh, by the way. Yeah, we just released a fasting guide. So it breaks it all down and teaches you how to figure out the best way to utilize fasting. We're big fans of fasting. I do it probably more frequently than these guys do, but they both utilize it themselves.

If you use it the right way, it boosts growth hormone levels, you burn body fat, you utilize protein better, tend to have more energy. It feels good. Well, in the guide two, Justin, you discussed how we all utilize it in different ways too, or so, right?

Yeah, yeah. I tried to add in a bit of our own experience with it, because we all have a bit of our own experience with it because we all have a variation of it. And I feel like that's the beauty of it. There's room for you to experiment and do self experimentation. And so this really was like a very helpful tool for me.

And so I'm not bullshitting you guys. This is one of the main things I use to start my cutting down my leaning phase. And it's very helpful. And maybe not for everybody, maybe not, but guess what? You never know until you experiment. We've had a few people now comment on our page, on our Instagram page, and they'll say something like,

oh, you know, I tried the fasting, and I thought I was gonna hate it, and I love it, I feel great, and I'm getting leaner. And it's like, people are so worried that they're gonna fast and feel like shit. gonna hate it and I love it. I feel great and I'm getting leaner. And it's like people are so worried that they're gonna fast and feel like shit. That's it, yeah. But it's counter-cultural to some degree. But for a lot of people, you don't.

It's the opposite. I feel way better when I fast. Yeah, yeah, I mean too. And I think that what you'll enjoy about the guide is like Justin said, is that we all have a difference. We all take the science behind it, and we break down the science behind why it's effective and why it does work.

And then we all talk about how, you know, we all have different either challenges with it or utilize it in different ways. And that's the great part about it is, you know, you can read, you get to read the guide. It's not just us saying like, oh yeah, we totally agree with what you're fasting. Oh yeah, we totally agree with this type of fasting.

It's like, here's the science behind all of it. This is why it works. This is what are the all the benefits. And then here's some of the challenges that you may come in a come across. And these are different ways that we utilize it within within our own nutrition. And I and I can guarantee that the closer that you basically put it together to mimic your own current lifestyle, the more success you're going to have with it.

Yeah, so anything that's, well, you know, on this day, I really don't already eat or you just sort of plan it out and look at your schedule and then you optimize it. And this is just another way to read through, like a lot of people's hard work and research that they've you know displayed for everybody to access so. Perfect. Awesome. All right, so I think we have time for one more question. This one's a doozy. This is from our girl Rochelle. Sugar sweet, shout out Rochelle. Sugar sweet, underscore, and underscore fit. Question is about childhood obesity. Who is to blame? I love that we have you guys. This is one of my, my topics I can get kind of off on a tangent about and I have to be careful because being the single guy who has no kids, I lose always.

Doesn't matter how smart I sound when I come off this way or whatever. I love having you two with children. So it's like you guys automatically, you know, because I think of us as a team when we answer questions. So now I feel like I can say I have kids, you know. Well, before we get into this, I want to just real quick squash a myth. Okay, because I know what's going to, I know some people can be like, oh, you know, a lot of people have fat genetics, fat genes. If you go back, you can Google this yourself, you can Google, you know, circus fat man, you know, 1900, okay. You'll see pictures of early, you remember those circus freaks, right? They used to have circus acts and then they had what they called the freaks and they had the, you know, the bearded lady and the fat, you know the big fat guy would have you look at a picture of the overweight guy that

Did the wasn't the circus in the early 19 hours? Like 300 pounds. It's it's it you could walk around the streets right now and totally blend it you wouldn't be that big of a deal so Yes, there's genes involved with obesity, but we're talking 10, 15 pounds. We're not talking 50, 60, 80, 100 pounds. So no, the childhood obesity epidemic is not due to genes. Okay. And so I'll start and I'll tell you who's the blame straight up. I'm like, I'm like, I'm like, I'm like, I'm like,

I'm like, I'm like, I'm like, I'm like, I'm like, I'm I know, I'm trying to get in here. Before we get going here, can I pick you back off a little bit longer than that too? There's something to be said about somebody who puts on a genetically that puts on body fat faster than somebody else, right? So there is a difference in all of our genes. That same person, I'm willing to bet everything I have also has it easier time building muscle,

which can aid in your overall metabolism. So there's the grass is always greener on the other side. It can be, and that tends to, that's speculative, but that, you know, I'd love to see some stuff on that. It is speculative, and I know that. But as trainers, we do realize that that tends to be the case. I mean, I have you ever, have you ever trained somebody who is considered themselves big bone or heavy, and then they have a hard time building.

Yeah, it's, it's more, they're more likely to be able to build muscle. Yeah, definitely. Yeah. Definitely. I'll, I'll tell you right Yeah, it's more, they're more likely to be able to build muscle. Yeah, yeah. Definitely. I'll tell you right now who's the blame, so parents, nine out of 10 times, if you see an overweight kid, you'll have overweight parents. So, you know, look, I got kids,

my kids eat what I eat. That's just the bottom line. People are getting fatter, parents are getting fatter, their kids are gonna get fatter. Guess who else is getting fatter? People's pets are getting fatter, parents are getting fatter, their kids are gonna get fatter. Guess who else is getting fatter? People's pets are getting fatter. This is a fact. There is an obesity epidemic among pets now.

You ask an veterinarian. So it's just because like, your kids are gonna eat what you eat. So if you eat shitty, your kids eat these shit. So stop trying to eat. It's a modeling thing. And yeah, you're absolutely right. I agree 100%.

What was I gonna go with that? Yeah, like so on top of that, God, I had this great point. Come back to me. Well, I'll tell you something. I'll tell you something. It's funny that we just, Katrina and I just had this top of the day, we talk about the pets.

So our English bulldogs are extremely lazy, right? But their big dogs are very muscular and so they can handle quite a bit of food. But I actually regulate my dogs the same way I would regulate myself. And she doesn't, it took her a while to get it, you know, saying because she would give me shit. She'd be like, are you feeding the dogs now?

Like, no, no, no, they already ate this morning. And she's like, well, they gotta eat again for tonight. I'm like, no, they literally didn't, I didn't get a chance to walk them today. They were in their crates all day long. They haven't fucking moved. They're fine. They'll be fine till tomorrow.

They're not gonna die. They're in fact, us feeding them now, we're just gonna over feed them and they're gonna put on body fat So I'm they can handle it till tomorrow here. Here's the thing. Okay. This is this is the point that might have set some people But I feel like as as not only is a modeling of eating the right way But it's also creating boundaries, okay, which I feel like some parents out there skirt around and they don't want to offend their kid, they want to be friend their kid and be buddy-buddy and not get any sort of resistance from them back, right?

So this is where you see on some of these shows where kids just are humongous. And maybe it's a single parent, maybe it's like something that's like There's a tragedy of some kind, but they don't they want them to be happy, right? So this is a real a real psychological problem because They want that they want the kids so much to be happy that they want them to have whatever they want And this is an excess thing, right? Anytime you're giving them an excess now now we get this, you know, obesity

that's gonna come as a result. We're gonna get, you know, these other psychological effects from that. It's just, it's really touchy because everybody has their own style of discipline. Everybody has their own way of educating kids and fostering them, bringing them up into the world. You know, I definitely have strong opinions personally

on how I raise my kids and how I want them to treat other people and how I want them to look at food and be a good person and be a contributing person to society and have a hard work ethic. And guess what? Hard work is just that. It's hard work for parents to establish that. It's very hard work You know kids will resist you all the way through and a lot of times, you know with me personally my kids

You know they don't they like like scream and yell and this is like one of those things that has happened You know constantly battling food like no you're eating this we're all eating this as a family. And the minute I give into that, you start over again, right? And so it's hard. You know, I'm gonna just throw that out there. It's very hard. Not every kid is gonna be like, yeah vegetables, yeah. You know, fruit when they're constantly bombarded with fruit loops and you know,

fossil flakes. They're going to their grandma's and they're eating cake. And you know what I'm saying? Like you just don't, you have to realize that your control is limited. And so you give them enough of an idea of what, you know, how to properly eat and what's good. And then also, you know, to be somewhat loose

to let them experience it themselves, right? And like have a better outlook on it. So it's tough. It's a balance, but at the same time, it's so important that you really establish that with your kids and you're on it. Well, I'm just going to put this out there, but if you're a parent and you eat shitty, but you decide you're going to make your kids eat healthy, good luck.

Yeah, right. That's not going to happen. So step number one is don't buy bad food. Don't even have it in your house. Right. And you need yourself, need to eat healthy because you're not going to get, you can't tell your kids to do something that you're not doing. It's like that parent that chain smokes and then tells your kids, don't smoke cigarettes. They're bad for you.

Meanwhile, they're smoking cigarettes. You know what the statistics on that are? Like the kids, something like five times more likely, or ten times more likely to smoke cigarettes because they grew up in a household where people smoke cigarettes. So this is a decision that you have to make with your kids. And you have to, you do gotta be healthy about it. I never tell my kids, don't eat that ice cream

because it's gonna make you fat. I can I say what you're right. I wanna say what's out to you because it's actually been one of the most impressionable things that you've ever shared for me. And I've already passed this on and I think it's some of the best advice So I'm gonna rob his thunder right here that he talks about because it's brilliant It's I've always thought about this too like you know Hey, well not because I don't have kids yet. You know when I have kids

What if I did get those kids what if I got those kids that like they all they saw was the McDonald's commercials And they and the other friends did that and they just Constantly were how do you me? How would I handle the how would I and I'm big on like communication and I believe that I would teach my kids I'd communicate properly at a very young age and and I wouldn't just be that parent who says no because I told you so like how would I how would I teach them and Sal has His method that he realizes that I think is so brilliant and so important that how you do this without giving your child a complex, which is relating food to energy and how they feel

versus it's gonna make you fat. Or this performance. Yes, exactly. This is gonna make you fat, son, or this is gonna make you skinny if you eat like this, or eat like daddy if you wanna look like daddy, or no, like taking the whole look and complex and completely out of it, and talking about how the body will feel.

So, and this is, you know, your daddy eats like this because it makes me feel good. It makes me feel strong and energetic and I can run through my day and I'm much smarter and I can do this. And you start utilizing words like that with your kid versus, you know, fat or skinny and things like that on how to create a complex with food versus,

okay, I'm going to educate them on how body relates to how they feel and perform and what a powerful tool on explaining that. And I've already utilized that with Katrina's little nephew and some of that explaining to him. It works. It's extremely effective. I'll say to them, you know, and look, I'm not, you know, I'm not freaking a food hitler, You know, we have ice cream at my house. It lasts a long time because my kids, I'll let them have it maybe once a week.

Yeah. But when they do eat it, in this time, like your kids will do this too, you know, when they'll eat a little ice cream, whatever they'll be like, oh, my tummy hurts. This, I love those opportunities to educate them. And I've done this. I've taken my son to my computer.

And let me tell you, let me show you why you feel the way you do. Let me explain what happens when the body consumes too much sugar. And I show him, and I say, this is why your tummy hurts. So this is why you're tired, or this is why your sister's acting like a maniac right now. Right. Right. Because I gave her some ice cream and now she does it. And so these things that happen. And when it's happening now, as I'll see my kids turn shit down, we'll be at a birthday party. And someone will ask my son, you know, do you want some cake? And you'll say, well, I'll have a little bit. Yeah. And they'll say, well, why don't you want to have more? Well, because then I don't really feel good. And of course the parents

look at me like, oh, you know, what are you telling your kids? It's like, no, no, no, no, no, no, no, no, the same thing that like what, and I know that like all this time put in and really making sure that you know What where the priorities are like my son would he'd eat like cake at a party or something You'd see him eat like two or three bites and he's like, okay, I'm good And then he goes back to playing and he just leaves it, you know, and it's like oh sweet exactly I totally want because I want them to you know to Experience it with everybody else have a good time, you know good time, Halloween, you're gonna do it.

Have fun as a kid, but it's that whole excessiveness about it, right? And I'm trying to eliminate that mentality. It's like the whole cheat meal thing. And I'm gonna say this is probably one of the worst things I've heard that I guess a common thing some parents like to do, you know, have a candy night once a week.

Stagellant. Yes, scheduling a candy night and then like this humongous buffet of candy, like keep a bowl or something else because the mentality is there that, you know, well, I'm going to limit it and then I'm going to let them you know, sort of get it out of their system. That's crazy. Meanwhile, it creates this insane of food complex, right? Absolutely. I had a client from, she was from Sweden

and they actually do, in Sweden, they have a day, Sunday. Sunday is like candy day. And it's actually the only day that the kids are allowed any candy at all. And she says typically, like, they're family, they would give their kid, they get like one piece of candy is like their thing on Sunday. That's it. It's like a, it's like a national thing that everybody does. Obviously, there's exceptions to the rule, of course, but it's a tradition that's been long going over there that they do that, which would probably explain to

why they're obviously a lot healthier than what we are, you know, well, I think two things every day is a candy day in the US. Two things we talked about a comp, we talked about complex giving your kids a complex. A big, big part of that also is how you talk about yourself. So if you're talking like if I'm at home, like here we talk on the show and I talk about, oh, I need to get leaner, I need to get it ripped or I'm going to gain some body fat. I don't, I try not to as best as I could use those terms about myself because then I know my children are going to... They'll listen.

...they're going to internalize that. So I'm not going to say things like, oh, I feel fat, you know, I'll say that to my wife. Like, I got to be careful what I say, you know, to my wife, even about myself because I know my children are going to internalize that. But that being said, I wanted to go, you know, just two minutes on to this in terms of, you know,

if you go back 50 years and you look at the size of a soda, look at a Coke, it's half the size of what it is. It's what, the extra large is what a small is now. Exactly, and so serving sizes have changed and the government got behind a completely faulty concept of fat makes you fat, don't eat fat and you won't get fat, which is false. And as a result, the average American eats less fat now, but it's

far more refined carbohydrates and sugars. So if you're going to feed your kids, you know, and you let's say you're going to have a few courses and look, as an Italian, this is like sacrilege, because when we eat big Italian dinner, pasta comes first. But what you should do is feed your children, the fats and proteins first, and then give them the starches last. Because you satiate.

And they're gonna be less likely to over eat the things that are gonna cause things like insulin resistance as adults. And I'm gonna tell you this right now, if you look at the statistics, okay? The most dangerous thing for your child growing up is not drugs. It's not sex. It's food. So spend your time on this and make this a big deal. You wouldn't do drugs in front of your kids. Don't eat shitty food in front of your kids either because they're much more likely to die of obesity related disease,

uh, long-term diseases than they are of overdosing on a drug or anything like that. And that's just a statistical fact. So make that an important thing in your life. Don't just think food is, you know, it's not a big deal, it's harmless because that's bullshit. Food is killing way more people in modern societies, especially in America than anything else. So make that a big deal. I have to piggyback off what you just said because I want to give somebody the analogy or a visual of what something like this could look like in an example. What

we would probably think is okay or a good meal that you like mo okay. Spaghetti has to be like one of the go-to meals like that parents make for their kids and what it normally comes with spaghetti is some garlic or French bread or what that's you got the French bread, you've got the pasta noodles, you got the pasta noodles, you got the pasta sauce, and then you have probably two to four ounces of whatever you use, whether it be ground beef, turkey or sausage, whatever you use to put it as far, and that's your dish.

That is so lopsided on how that... Backwards. So backwards, I'm on that kid should eat. Like, you're talking about loading 80% of that meal is carbohydrates, carbohydrates, and then what, maybe 10% is protein and fat. It's so small, it's so backward. The way that we've been taught,

when you go to a restaurant, you go places, it's so backwards. You have to really think outside the box. Carbohydrate's not cheaper. Exactly. That's exactly why it is that. That's what people don't get. That's the food pyramid in general.

Is that everything is geared towards What what we have more volume of what's cheaper and easier easier to do which that doesn't necessarily mean it's what's best for your body And your your plate should look a total flip when you look at your plate when you look down at it You should see a very large portion of protein and fat and then a very minimal portion of carbohydrate Especially like your starchy car large portion of protein and fat and then a very minimal portion of carbohydrates, especially like your starchy carbs. Large portions of veggies. Yes, much veggies as you want.

You can go to town on those, but yes, like your veggie protein and fat should take about 90% of your plate and then you should have this little tiny pie of whatever pasta or whatever bread or whatever choice of carbohydrates that you're choosing to pair with that meal, but it is, you know, plates are an upside in writing. You know what? one thing I forget, also forcing your kids to finish their plate, clean their plate, eat everything, I grew up that way. That comes from a time when, you know,

my parents grew up that way, that came from a time when food was scarce. And you get, if you don't eat everything now, we don't know if we're gonna have a lot of food for tomorrow. So I fight that with myself. Like my kids are like, I'm not hungry, I don't eat anymore. Yeah. And I make sure that they don't need shitty food instead or because they snacked earlier. But if they don't want to eat, it's like, okay, then don't. I mean,

food is so abundant now. I don't need to stuff you full of food. I know that's such a crazy thing too, especially going through like fasting personally. Yeah. You know, you look at that and then you're like, well, they're kids and they need nutrients and, you know, they're growing and their minds growing and so they need nutrients. So as a parent, you look at them like, man, I need you to eat, I need you to eat, but like you said, I fight that all the time. Like, you know, no, they're full, they're satisfied. You know, we as a society, we overeat all the time. Dude, my kids, it's crazy. They'll tell you when they're hungry. I mean, they tell you. There's a point that Sal brought it before

that I think was such another great point when he talked about how you talk about food to your kids is also that, hey, do not be afraid to not, okay, if they're not hungry, they're not asking for it, don't feed them yet. Don't worry, in a couple hours, they'll let you know they're hungry.

They're not gonna starve. Yeah, they're not gonna starve. I had my, you know, there was a few nights, last week where, you know, or actually it was like a whole week long where my kids would barely eat dinner. And so I knew it was because they'd come home from school and then they'd eat snacks and my wife would give them like some cheese and some fruit and some nuts.

And so I'm like, okay, well, the snacks aren't bad. However, for dinner, we're having, you know, things that I think they should be eating. So I cut snacks out. So I'd pick them up from school and they'd be like, I want a snack. I'm like, no, let's we're gonna wait till dinner We'd have dinner a couple hours later and of course they'd eat lo and behold. They eat their whole dinner hungry Because it's like, you know, yeah, it's just one of those things. Yeah, it's not rocket science And you're not and you're not torching your kid, you know, I'm saying yeah, by waiting for the actual meal I know that's the other thing practicing patience. Oh, all said and said, I think who's the blame?

Parents, right? Yeah. That's nobody's else's fault. Yeah, we also determine the market. So that's right. It could happen. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam, and Justin. Visit us at www.minepompradio.com. Until next time, this is Mind Pump.