Mind Pump: Raw Fitness Truth - 1023: The Best Exercises to Build Biceps, How Binging Affects Metabolism, Why Most People Shouldn't Run & MORE

Episode Date: May 3, 2019

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about training biceps, how running can be done efficiently and effectively, how a prolonged caloric deficit followed by binging affects metabolism, and a typical day of eating for the Mind Pump Crew. Best pick-up lines, multiple personalities and the ego we create. (4:15) Mind Pump’s newest sponsor Kettle & Fire. (9:50) Butcher Box, farm raised vs. wild caught fish & MORE. (14:06) The best time of day for increased stamina based on your circadian rhythm. (20:00) The benefits of having your kids in sports for overall development. (22:32) Coming to terms with adversity, learning to reframe your negative self-talk, the law of attraction & MORE. (29:30) #Quah question #1 – I have fallen in love with resistance training, but the one muscle I find boring is training biceps. It seems like there only a few exercises that I can do. (41:42) #Quah question #2 – You guys rag a lot on running. Do you think running can be done efficiently and effectively? If so, how would you go about doing this? (53:07) #Quah question #3 – If someone has been in a prolonged caloric deficit and then starts binging, how would that affect their metabolism? (1:02:39) #Quah question #4 – Describe a typical day of eating? Not a perfect day, but a typical day from breakfast to your last meal. (1:08:48) People Mentioned Jim Kwik (@jimkwik)  Instagram Max Lugavere (@maxlugavere)  Instagram Jessica Rothenberg (@thetraininghour)  Instagram Hal Elrod (@hal_elrod)  Instagram Layne Norton, PhD (@biolayne)  Instagram Related Links/Products Mentioned May Promotion: MAPS HIIT ½ off!! **Code “HIIT50” at checkout** Visit Kettle & Fire for the special offers for Mind Pump listeners! Visit Butcher Box for this month’s exclusive Mind Pump offer! Amazon.com: Watch Split | Prime Video Mind Pump Ep. 1002: Jim Kwik’s 10 Keys To Getting More Out Of Your Brain Visit Organifi for the special offer for Mind Pump Listeners! Code “mindpump” at checkout. The Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night - Book by Satchin Panda Mind Pump Ep. 1007: Hal Elrod On Cheating Death & Creating The Miracle Morning Mind Pump TV - Build Your Biceps with Angles Positions of Flexion and the Rep-Range-Overlap Technique Eat Stop Eat: Intermittent Fasting for Health and Weight Loss – Book by Brad Pilon Visit Smoothie Box for the special offer for Mind Pump listeners! Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this super-duper brand new episode, whoo, smells new. Of mind, pump, for the first 40 minutes, we kind of have some fun conversation. We don't talk a whole lot about fitness, but we do have fun, and then we get into the fitness part of this episode.

So here's what we talked about, in that first part of this episode. We start out by talking about pickup lines and multiple personalities. That's right, they do go together, find out how we make the connection to that part of this episode. Use Rico Suave, that guy.

Then we talked about kettle and fire our new sponsor. They make organic bone broths, my favorites, and they also have food products like they had chili, organic chili that I had over the weekend. I put it over rice, great macro, breakdown, very delicious, all organic and grass fed, and we got you guys a hook up. If you go to kettleandfire.com forward slash mind pump,

you'll get 15% off all products and free shipping if you buy six or more cartons of their product. Then we talked about butcher box, butcher box delivers to your door, grass fed high quality meats at amazing prices. In fact, if you use our link, you get an additional discount.

Here's what you do. Go to butcherbox.com-mindpump and you'll get $20 off and two pounds of wild Alaskan Sakae salmon between May 1st and May 15th. Yum. Oh yeah. We talk about training for your circadian rhythm. I talked about my son's volleyball game and their undefeated season. Boom. Take that. All the other

schools. Suck it. We talked about gratitude for adversity and the growth. It brings Adam drops some wisdom nuggets and that part of this episode. That makes sense. It works. Using my nugget. Then we got into the fitness part of this episode. That makes sense. That works. It works. Using my nugget, turn it. Then we got into the fitness part of this episode. The first fitness question, this person is full on love with working out with weights, but they find it boring to train biceps. That's right, some people don't like to train biceps.

We give some advice how you can make your bicep training fun and more effective. Start doing a squat rack. The next fitness question, we talk a lot of crap about running. This person's like, hey man, can running be done effectively? Like, if so, how would want to go about doing this? First off, we don't think running is stupid.

We just think it's stupid for most people. And we tell you how to do it the right way in that part of this episode. The next question, if somebody's been in a prolonged calorie deficit, aka diet, and then they start to binge, how would that affect their metabolism? And the final question,

we go over a typical day of eating, very exciting, just in love that part of the episode. One of the most boring sashes ever. That's right. Also, it's May, you know what that means, boys? Summer is around the corner. Oh yeah. And when summer is around the corner, people start thinking about looking sexy with their

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Half off for everybody to help you get ready for summer. So what we've done to the Maps Hit program was we've put together different hit style workouts, high intensity interval training with barbells and dumbbells, programmed and done right. These workouts are short, but they are hard. They burn a shit ton of body fat and calories, and now it's 50% off. Here's what you got to do.

Go to maps, hit MAPS HII, there's two eyes in there, dot com. And use the code, hit 50, HII, 5.0, no space for the discount. Get ready for summer, get maps it, half off. Did I ever tell you about the best pickup line I've ever heard of my entire life? Say it. Say it. Wait, wait, wait, I'm the girl. Alright. It's not really that good.

Hey, how's it going? It's not really that good Pretend on Justin. Yeah, I'm just doing a job. Yeah So I saw my brother do this one once years ago, and I thought it was it's not actually good But anyway, this way did right so Justin's the girl was so far. I'm trying out. Hey, how you doing? Look my friend over there wants to know if you think I'm hot. Wow boom. Yeah boom I'm I'm sold. Wow. Boom. Yeah. Boom. I'm sold. I fell on the floor laughing with this time of hurting.

Say that. I thought that was great. Yeah, that's a good one. And it worked. It actually worked. Did it? Yeah, I actually got the girls phone number. But this one, he was like, he was like 20 work.

He was like 21. So that's when you're when the girls like, oh my god, it's still corny. Yeah. And cute, you know, but. Clever, it's the follow-up. Try doing that later on. Yeah. You know what I mean? Try being like a 35-year-old guy.

Excuse me, Miss, my friend over there doesn't want to know if I think I'm hot. Yeah, meanwhile there's no friends standing behind you. Yeah, yeah, yeah. Which is like, what friend? Oh, he's over there. Oh my God. He does this every time.

I lied. Yeah, he set me up. Yeah, I have two personalities. Yeah, my other personality loves to know. That'll go real good. Yep, you know what's even scary, which goes like I would love to She's like here here's some medications. Yeah, dude. Have you guys ever watched Documentaries and stuff on multiple personality disorders. No, I can't say how it's

Fucking scary. I saw the movie multiplicity. Yeah, I saw split What I don't know what those are no split. No, that was the M Night Shyamalanan guy that did the... Shyamalanan. Who knows how to say his name? Yeah, it was the guy that, I mean, he had... I heard that was a good movie. Yeah, like 20 different people that, like, he characterized. It was, it was pretty great actually.

Actually, acting was great. It is, it's so fascinating to me because it highlights the just incredible complexity of the human psyche and ego like people under extreme duress Because that's usually what happens right there abuse or something terrible yeah, and they develop Different personas to deal with different things. Is that is that what's most common? What do you mean? That you said that they're normally abused or something's happened to them. That's caused this personality Yeah, from from what I've read, I'm not by any means an expert.

So just, you know, if you're listening right now, I'm not an expert on this. But I did read, I have, but I did stay at it. What's that one for? Yes, the holiday. No, but what I've read is that when they're, like let's say they're being abused terribly,

they'll develop a different personality so that they don't have to experience it. Oh wow. So it's like, no, it's that other person that is being abused. And so they develop all these different personalities and you end up with like one that remains a child. So this adult will have like one that's a cifiril, or they'll develop a personality that's angry and aggressive

and another one that's kind of sneaky. And then one, and very often they will know about each other. So they'll be like, oh, I'm afraid of John. Don't when John comes out or whatever. Really fucking weird. Yeah, that movie split did a pretty good job of that. Did they show all that? Yeah, they have the little kid

that was scared of the beast. And then the beast is basically the embodiment of all of this power and rage and all this stuff that protects everybody else and this legion of different personalities inside. It was crazy. It's just so weird, right? It just goes to show you,

we have this ego that we create. All of it, I don't know, man, it's really, it's true. What did Jim Quick say about kids and their inner voices? I've been trying to remember that line forever. I know what the premise of it was, but I can't remember. All I remember is Jim Quick would say something

and then say it in reverse and everybody's like, pooch. That's the move, dude. Yeah, yeah. If you wanna be a prophet. Yeah. Never count your chickens before the hatch, but what I like to say is,

you count your chickens. You count your chickens before the hatch and it was like, pooch. Oh, that's crazy. Oh, my God. No, you don't remember that line about, You count your chickens before they hatch and it was like That's a crazy About be careful of your external voices because they become kids. Oh be careful of your internal voice No, they're the way around be careful of something because they become the kids internal voice Yeah, so our internal thoughts right something like that. I can't remember what he said. It's probably the same thing internal voice thoughts or internal thoughts, right? Something like that.

I can't remember what he said. It's probably the same thing. Internal voice thoughts. I'm confused. Did you remember that? No, it was Jim's external voices because it becomes their internal voices. Yeah, it's such a good,

it's such an incredible point because I think a lot of people, you also taught us memory stuff. We're all forgetting what he said. It really worked. I still remember the avocado, eggs, and salmon, and leafy green. I remember all 10 of those still. Really?

Yeah, I do. Oh, damn, you don't remember them? No. Oh, wow. I just, like I said, I just remember the technique of taking something that people say that's common and reversing it. I started doing that last night to Jessica. I don't remember what she said.

I'm in a practice set. And I reversed it, and then I did the mind-blown. You sound like a wizard to everybody. I don't remember what she said. I'm gonna practice that. And I reversed it and then I did the mind blow. You sound like a wizard to everybody else. Yeah, that's the move. I'm trying to think, what's another common saying? Like, what's a common thing that people say? Can you guys think of anything? The sun will come up tomorrow.

Uh huh. Just made that one open. Ramp water. I feel like your sun will come out tomorrow. It's like a song. Yeah, I would never look at gift horse in the mouth, but you know what I always say. You take that gift horse and you look

and write in the mouth. You know what I mean? It just sounds like, oh my God. I've never heard that one before. I haven't heard that. You never heard that before? No. Never bite the hand that feeds you.

There you go. Yeah, there's one. But what I like to say is you feed the hand that bites you. You eat that hand. You know what I mean? Weird. And everybody's just like, fuck. That doesn't work. You, there's one. But what I like to say is you feed the hand that bites you. You eat that hand. You know what I mean? Weird. And everybody's just like, fuck, that doesn't work.

You get to work on that. Anyway, dude, you know what I took home yesterday? What? So Taylor's been working on this for a while now. And I'm excited because I've been wanting to talk about this new sponsor that we're gonna work with. I know, right. We should let our audience guess what brands

did each of us influence Taylor on getting in like, which ones? I'm gonna be obvious. I know, it's right. It's obvious. So here's a sell brand. Yeah, I would. Which one looks most like who?

Yeah, well, I've been wanting to work with Kettle and Fire for a long time because their bone broth is the best. It's the tastiest. It's great ingredients, their packaging is smart, and now they have all these other products. Anyway, Taylor's been working with them

and they've agreed now to do like a pilot with us, and they sent a bunch of samples of some of their new stuff, and they have this chili that is amazing. Whoa, wait, it's bone broth, they have chili? Yeah, no, they have food stuff. They also make food things. Oh, I didn't even know that. Yeah, so this is chili.

It's in the same kind of packaging that the bone broth is in. Yeah. But it's ready to eat. It's made with bone broth. Here's the ingredients, organic bone broth. You have mushrooms, organic, mushroom powder, onions. You have organic grass grass fed meat in this

as well. And it's ready to eat. So you pour it out you warm it up. And so I got I took it home and I put it over rice and it's incredible. It's amazing. And the macros are recommended. Do we have more of those here? I took both of them. Oh, dude. I'm barbecue in this weekend, so I got my butcher box shipment, came in, and I was going to grill it up. That would be a perfect match with that. No, and I'm trying to do right now. I'm trying to look up the macros on it because, let me see, ingredients, because I remember the macros were really good.

It's got like, it's high protein. It's got a decent amount of healthy fat. And then it's got, you know, some good carbs. So it's like a complete meal. I'd be moderate to low carb, but imagine you have some beans. Yeah, yeah, yeah. No, it was the macros were incredible. I think it was like 18 if I'm not mistaken, like 18 grams. Oh, here it is. So there's two servings in a container. Okay. Okay. Now you think that think of, think of this as in terms of like, a meal. You're a guy, you're at home.

Right, a meal. You don't want to cook anything. So that's easy. You busted out, it's all organic, super healthy, right? 10 grams of fat, 22 grams of carbs, 18 grams of protein, and there's two servings. So 36, what did you say? 36, 44.

So 10 grams of fat, 22 grams of carbs, 18 grams of protein. And that's for one serving, there's two servings. What's the total calories? Total calories on that is, where am I here? I don't know what that is, Adam. You want some of your reactions? Tell me to do math right now. Yeah, I don't know.

You thought you were looking at the... I am, I don't know why it doesn't say the calories. Let's do the math here. So that's 18 plus 22. What is that, Adam? Do the math guy. Yeah, 18 plus 22. What is that Adam? You're the math guy. Yeah, 18 plus 22 is 40. Okay, so 40 times four plus 90.

So what did I say, 40 times four? Hahaha. 250 calories per serving. Oh, that's not better at all. No, no, no. That's not better at all. But you got the 36 grams of protein for one carton. And so I put it over rice and I had like a, and because you guys know,

I've been kind of eating more lately, trying to put on the, put on a little bit of size. Just, yeah, just, just, it was calling me thick dude on the trip. I love it. Little self conscious. Come on, man. No, you look like a beef cake. Yeah. It's a compliment. Oh, we were throwing that there was a Nerf football at the house. You guys were playing catch? Yeah, so with the kids, right? You're sure we're throwing the football with the kids?

The sound was throwing it a little bit. It was great. I got it on video, bro. I could throw. Yeah, it was good. Yeah, and he's like, Justin's like, yeah, thick, hell. Like what the fuck, bro? Like a thick man.

Yeah, like what the hell? But anyway, our hookup with Kettle and Fire is for our audience, 15% off all products, and then if you order six or more cartons, you'll get free shipping. All the shit. Oh shit. So you really ate all the chili,

so I won't be able to... No, but we have curry. They also have Thai curry. Well, what's gonna go get, so I told you, I'm growing my butcher box this weekend. What's gonna go good with that? I also got, by the way, this month they did a thing for new customers and I weaseled this in,

is the two pounds of Alaskan cod come with it. Alaskan salmon. Alaskan salmon. Yeah. Have you tried their salmon yet? Yeah, it's bombed. Is it really? Yes.

And it's hard to rival Costco's salmon, dude. I really like Costco salmon a lot, but they're shit's wrong. Now, when you go to Costco, do you get wild salmon or do you get wild? Oh, you always get wild. Yeah, that's good. Which is funny. You remember we were just talking the other day about

if that's ever gonna, if that's not gonna matter anymore. Soon, we remember we predict that farm raised fish will be healthier than, then the fish in the ocean because of all these toxins now and everything to worry about. Well, I think it's, well, it's not just that. be healthier than the fish in the ocean because there are always toxins now and everything to worry about. Well, I think it's heavy metals and everything. Well, it's not just that. Think about all the food that we eat on mass, right?

And mass, EN mass. It's all 90% of it is either farmed or grown for the purpose of eating or raised for the purpose of eating. The only thing that we kind of go out in the wild and hunt still for everybody is fish. Yeah. And so at some point, I think it's probably gonna be farm raised, that's, you know, and they're gonna have to do it in a way that's, what are you talking about?

They farm raised fish. They do, but what I mean is we're still, we're still a lot of people are eating a lot of fish that's wild caught. At some point, I think that's gonna have to end, wouldn't you? Well, no, you and I were both for speculating this just because of the stat that I had brought up about the plastic being more plastic in the ocean

than fish. And when that happens, I would imagine that they could be. It'd be better to control the environment. Right, right? Put them in like a... Yeah, maybe. And I know there's somebody out there that's probably shaking their head going,

like, you guys are fucking stupid. Well, who knows, man? That's not true. Who knows if they don't figure out a way to suggest a wild guess? Yeah there that's probably shaking their head going like you guys are fucking stupid. Well, who knows, man? That's not true. Who knows if they don't figure out a way to suggest a wild guess. That's all. Wild like the Alaskan Sakai salmon. Yeah, it's free from like that. From butcher box.

Oh, that's a nice tie in there. That's that great. So what are you gonna grill up? So while I have that, I always get there, and they call it, what's the call? It's their tri-tip they call. So long cap? Yeah, the cap.

Thank you. Yeah, it's called a cap. So I always get that, we always get the fillets and some ribises like what we normally get. And I'll just grow it all up at one time. So I'll set it all up. I do that and all the burger patties and everything else like for the kids.

So I haven't done the burger patties yet from them yet Have you yeah, I have yeah, I mean and they Like they kind of like break apart. I have I've learned how to like kind of grill them So like they don't just stick to the grill and like rip off like half the meat But they're not they'll do that. They don't like that. They're not as like a stress fed. Yeah, exactly So it's a different texture that what'll fall in and just watch it. Yeah, so there's a trick to that. Throw egg whites, right?

In it, or yolks. Yeah, is it egg whites or yolks? Egg whites. Okay, yeah. Or the whole egg. Put the whole egg in it and mash it all up. And make it stick here. Yeah, it'll make it stick here.

Yeah, okay, I'll try that. And for people who are like, ah, grass fed and grain fed, it's the same. No, you can fucking feel it and taste it. And this is my own experience, okay? When I eat a lot of red meat, first of all, a lot of red meat, I always notice performance gains in the gym. Strength, I just feel like I tend to build more muscle.

I'm not the only one that's made this observation. This is an old, long-term observation that bodybuilders and, you know, strength athletes have made for all three. My theory on that is just the overall increase of protein and cholesterol. You think so? And creating.

Yeah, that's the three. You get to try and factor there. If you're having a ton of red meat more than usual, you're obviously going to get a boost in cholesterol. You're obviously going to get a boost in creatine. And more than likely, you're going to get a boost in protein. Yeah. And just the combination of all three of those.

Yeah, I would agree, that's probably what it is. What it is. Yeah, super high Mb vitamins too. But the thing that I noticed is when I eat a lot of grain fed beef, I can eat a lot of meat. Red meat's the one thing that I can just push, but if I eat a lot of grain fed meat, I start to feel a little bit bogged down.

Like a little bit like, oh man, I'm eating too much meat. Grass fed doesn't have the same feel to me. Like I can eat a lot of grass fed and I have that same kind of bogged down feel. Again, this is my own personal experience, but anyway. So being completely honest, this is one of the areas that I haven't seen a major difference yet.

I choose to go that way just because it's like, we have an option, I don't mind spending a couple of extra bucks to max look of your says, eat grass fed. Yeah, that way just because it's like we have an option. I don't mind spending a couple extra bucks. Max look at your says, you're a grass vet. Yeah, that's right. That's what it makes. So it's one of the, these are one of those things that I do that I have. I mean, we talk a lot in the show, the stuff that we have noticed a big difference if you've changed something in your diet. And there's, there's no doubt in my mind. I notice like when I have diet coax and the aspartane or sucrose, I notice that my body gets pulled, I know say I hold a bunch of water,

I feel all puffy and shit, like I know that's off, it throws my gut off, I instantly am burping, throws my stool off sometimes too, so there's things like that that I for sure notice a difference in by switching over. I've noticed since too, and this is just since I've met you, I started evaluating like my way because I've noticed since too, and this is just since I've met you, I started evaluating like my way because I was always into way. I do notice a difference if I'm using the organifi, protein versus the way protein. Yeah, it also makes me gassy and kind of bloated.

Interesting. Yeah, so I've noticed little things like that, but the meat I haven't, I haven't put something together yet like, oh wow, when I eat grass-fed beef, I can feel or see the difference yet. It's not as obvious as some of the other things that we've are involved in. It's just interesting, the thing that really is interesting to me is a lot of the stuff that we start to support

with science or some stuff that we support with science. I can look back and be like, wow, bodybuilders and strength athletes have been commenting on that for a long time. The old timer's always said, lots of red meat, your strength goes up, whatever. This is before we knew that Cray team was the highest concentrations in red meat and stuff like that.

It makes a lot of sense once you learn it later on, but they've been saying that kind of stuff for a long time. You know what else is interesting? I got to give Jessica a plug because I'm always talking about stuff that she's reading and I never give a plug. So, her Instagram page is the training hour, and she's been reading this book called The Circadian, I think it's called The Circadian Code. Have you guys heard about this?

This book? Sachin Panda, I think is the guy's name. Anyway, and she's been telling me some interesting things about how to work out and how to eat according to your natural circadian rhythm. So this is fascinating, I don't know this. The best time of day for stamina and endurance is in the morning. The best time of day for strength

and anaerobic performance in the afternoon. So we've known this for a long time, right? I didn't know about the stamina one. I gotta know about that I had best stamina in the morning, but I did know that my strength. Really? Yeah, I would feel like later in the day for me, gotta know about that, that I had best stamina in the morning, but I did know that my strength. Really? Yeah. I would feel like later in the day for me,

stamina would be best, but. No, well studies show that, and who knows, maybe you're thinking about lifting, because I know when I lift. That might be it. I'm stronger at night, but what would... To me, it makes logical sense why it would be that way, because you're completely like,

your stomach's all emptied out, right? I think to run for endurance, if I had two or three meals in me, I would feel kind of lethargic to or way down, where if I didn't have that in me, and I was just just enough from the dead night before that you still have your stores or stored up, so you got fuel.

Sure. Well, trip off this, and here's how they explain it, but trip off this again, study show endurance, like steady state endurance, best in the morning, strength, best in the afternoon. And I know in the strength part, when I lift weights in the afternoon, I'm always strong, that's why I like curlicks in the afternoon.

So what they, so there's two things that are trippy about this. So what she's putting together by reading this book and by reading other things according to the circadian rhythm is that they surmise that hunter gatherers, think about how they hunted. They would chase their prey down until they got exhausted, which started early in the morning. Early in the morning they go out,

they hit something, they would bleed, and they'd follow it, and follow it, and follow it for 10, 15 miles until they got exhausted. Then they'd go in, kill it, and then they'd have to lift it and carry it back. So it was like stamina and endurance in the morning. I rode back on the way back. Strength in the afternoon.

So we just evolved to work better. Now here's the other thing, bodybuilders, forever, if they could work out all day long, when would they do their cardio? In the morning. And when would they lift? Afternoon. How weird is that?

Yeah. Again, it's like that old-time wisdom and it kind of matches up what science says. And I was, we were talking about this yesterday, and I was like, oh shit, that totally makes sense. That's so weird, right? That is crazy. Anyway, dude, my son had his last volleyball game.

Yes, that was the same. Yeah, dude. This is his last one of the season? Last one of the season? How they do. They won, and they went the whole season undefeated. Whoa, really? Yeah, yeah, yeah.

So undefeated the whole. Now, this is interesting to listen to you talk about your son going through this, and they went the whole season undefeated. Whoa, really? What? Yeah, that's undefeated the whole. Now, this is interesting to listen to you talk about your son going through this because you've talked a lot about him being a lot like you and he's definitely academically driven and into robotics and kind of into that stuff. And this is really the last what year or two

has been a lot of introduction into sports. What are you seeing with him? And I mean, for me as a kid, when you get to be a play on a team, in fact, I don't even think I ever played on an undefeated team, but I've played on teams that were dominant. And when you are, man, is that fun and exciting

to be winning all the time? Is it given, do you think it's given him the itch? What do you think? Well, what I like to see, he's definitely competitive. But there's things he excels at and there's things that he's not gonna excel at, just like anybody else, right? And he definitely excels at academic type things in strategy type things. And sports are just things that he's not as interested in.

But what I do appreciate is as I'm watching them play volleyball and they're all playing together as a team very, very well, is that, and I'm watching to see that because what I noticed that he's learning through playing sports with these kids is how to become a part of a unit, how your piece, however big or small role player is important. And it's really cool to see that because the kids are like high five and they just, they all respect, but they respect him a lot, which is really, really cool. Well, there's a lot of research on when you have your kids in sports, like what that, what that ends up teaching them as far as their ability to work with, what, work with

others, there's also stuff to show their, their likelihood of getting involved in drugs and other violence to do. And I thought it's like, it's so healthy for the kids to be a part of that. It's such early and probably more so now today than ever. I would 100% agree with you because, you know, I, what I see with sports is kids A, learn how to lose, which is very important in life because winning is easy. And I don't mean it's easy to win. I mean, after you win, it's easy to deal with it.

Right. Losing is fucking hard. Right. It's the hardest thing that you'll ever deal you win, it's easy to deal with it. Losing is fucking hard. The hardest thing that you'll ever deal with is just getting your ass kicked at life. And sports kind of teaches you how to deal with that. It also teaches you to be able to depend on people and trust people, but also to be dependable.

And to be someone that people can trust. It's super important to be, well, you hope that they're on both ends of that in terms of like the team being a losing team and also being a winning team because you see like the difference between both. It's very clear when you're on a winning team and when you're on a losing team and why that is and you see that within like everybody's role and how much they contribute and how much they're willing to work and do the extra, you know, in terms of like

what the coach gives you, but everybody's working outside of just that. That's a winning team. Yeah, it was cool too, is that his team is not the most athletic team. All the team, when they play all these other teams, like the team they played last night was far more athletic. The kids were fucking giants. I don't know what they're feeling these kids at the school. Like they had, they had The kids were fucking giants. I don't know what they're feeding these kids at the school. Like they had four boys that were 510 to 6 foot. These are 7th and 8th graders.

They're tall, big kids, and volleyball, that's a big advantage. My son's team has one kid that's 510 or 511, and everybody else is like 5556, so like average size, 7 know, seventh and eighth graders. But they played so well together and they were diving and then when they would miss something, it was like, let's get back on and it was so great

to watch them and then they won and it was fucking awesome. But now that the season's over, my son comes up to me and he goes, and this is just, I'm excited now. He goes, all right, I'm ready to like really train now. And I'm like, what do you mean? And he goes, like, let's, you know, because we've been dabbling. Yeah.

So I'm like, you ready to lift, like really lift. And he goes, yeah, and I said, what's your goal? Like, what are your goals? And he goes, what do you mean? I said, well, what do you want to accomplish with this? And he goes, I want to, this is his words. He goes, I want to pack on some size. Yeah.

And I was just like, oh my God. Dude, I mean, I'm just so excited right now. Yeah. You should get into coaching. I highly suggest it. Is it awesome? Oh, man. Like, I didn't so excited right now. Yeah. You should get into coaching. I highly suggest it. Is it awesome? Oh man, I didn't even want to coach last night. Yeah, they'll have no idea you have no idea what you're talking about.

Yeah. I'll be terrible. I'll motivate the fuck out of them. You can't even read like a million different drills and things. I want you to get into it because, you know, we've all had this thing where we each are like, you gotta try this out, you gotta look into this. I already know you so well that the deeper you dive into sports, the more of appreciation that you will have

for the game. I think about the things that someone was asking me and every day they were asking, like, what do I attribute my success to today? And three of the things that come to mind to me. One of them, obviously the adversity that I went through as a kid, I think was one of the best things that ever happened to me,

because it forged me into who I am today. Definitely the readings, reading the Bible, growing up from seven years old, all the way up to adulthood, and then sports. When I think of the three things that like taught me the most about life, I would say those three things, really when I look back at all the attributes that I've obtained and I think about where did those all stem originally from and they were those

three things. Sports play such a huge role. You know, I think I've learned in growth. That's like your environment right there that's completely constructed for, you know, you develop in that environment and like figure it out Like you have to figure it out the consequences are real and you're such a cerebral guy that That's why I love professional sports is because when you're a kid It's fun. It's like it's fun and you're learning lessons or that when you've evolved into an adult and you're at the professional level

You've that's you've already laid the foundation now. It's the cerebral part like now like the emotions that the players are playing in the Mind games they get played the strategy and how how you how you play that team like all that really comes in That's why really put in the work studying yeah, they're teaming like their tendencies and all the little nuances involved like you can get really It's like the kids off the kids right now are they're learning like the chess pieces on the chess board right now. Like this is what this is for, this is this, this is how they work together. Like they're learning all that from the mental level. When you get to the professional level,

it's fucking full on chess. It's like 10 steps. Yeah, yeah, no, man. That's why I like Jiu Jitsu so much. Jiu Jitsu is very, it's a very cerebral martial art. I mean, your points are going slow, you're thinking three or four moves ahead. You know what I find very remarkable about what you said at them?

That I think I need to, I want to go back to because it needs to be highlighted. It's something that you said that I think is incredibly remarkable. And it just highlights the, what makes you a special person is your attitude towards adversity. You literally said, I'm grateful for my adversities. And a lot of people don't know this, but your father committed suicide, and you had to, in some aspects of rough childhood, a lot of people don't look at things that way.

A lot of people look back and I was fucking terrible what happened to me. It was a horrible time. I don't wanna think about it. Instead you go, you think, I'm thankful for it because it made me, you know, who I am today, made me stronger. Well, that's a very important thing

that needs to be communicated to people. Because, you know, I think all people have some level of challenge or adversity in their life. And it's really how you view it. If you view it the way you did, fuck, you're gonna come out and be a badass. If you view it the other way, the adversity can be tiny, it'll crush you.

There's an evolution of that, right? I definitely, in my early 20s, I had a lot of resentment and anger and probably even some of the victim role. And I think at one point, you either evolve out of that or it forever stifles your growth the rest of your life.

And I meet adults that are in their 50s and still dealing with childhood issues, you know, stuff that fucked them up as a kid. And they're still, you know, angry about it or still feel sorry for themselves about it. And they just, they never moved beyond that. And I guess I was lucky that I started to piece together that having that attitude towards those things was not allowing me to flourish and grow.

And when I learned to reframe all of that that had happened to me and what did it turn me into and what sure that all this was negative and bad or this is a bad situation. And like you said, everybody has those. What was the other side of that because something else comes out of that, right? Any time that we have adversity or struggles and pain and all the difficulties, there's also that growth and opportunity that happened

there. And the more that you can start to look at all those things like, you know, oh, shit, okay, I didn't have a father. Well, what did that that caused me to be? Well, it caused me to be a very independent young man at a very young age, which allowed me to be much more mature than a lot of my peers at a very young age too, which forced me to grow and get into leadership at a very young age and look where I'm at in my life when in leadership role. So, you know, there's things like that that, you know, I've learned to point out and then to be grateful. And now when I, I talked about this in an interview, somebody was talking to me or asking these questions

and we were diving into my childhood and stuff. And I say, now I feel like I've gotten to a point in my life where, and it's taken years, I'm fucking going on 38 years old, but now when shit goes really bad, when something happens, I have my moment. And how Elrod talked about this a little bit where he has his five minute rule, right? Where he's just like, fuck, you know, I have my moment and how Elrod talked about this a little bit where he has his five minute rule, right? Where he's just like, fuck, you know,

and I don't have a rule. I didn't write some weird book that about it and make something out of it. It's just, it's something that I've trained myself to do for a long time that when shit happens, yes I'm pissed, yes I'm frustrated, yes I feel sorry for myself for a minute, but then after that, it's like what's done is done.

I can't do anything about it. Now, let's look at the positive sides of this and then what's gonna come of it. And that's really tough to do when it's something really darker, it really knocks you down. And the darker it is, the more it knocks you down, the better it is on the other side. And because I've gone through enough things in my life

that have proven this to be true, now I have this attitude of when something comes on. I just get kind of this smirk or grin in my life that have proven this to be true. Now I have this attitude of when something comes on, I just get kind of this smirk or grin in my face, like, damn, shit's bad right now, but you know what that means? Shit's gonna get good. And the worst it is, the shittier it is, the better it is on the other side.

That's how you make yourself, I mean, indestructible. Yeah, exactly. I mean, what do they say? Steel is forged by fire and hammer. You know what I mean? You don't, you don't make steel, but you know, but by gently caressing it, you got to beat the shit out of it and put it through fire. You don't want to know this too.

And I know this is getting into like some woo-woo shit, like whatever you believe, whether you believe it's a god thing or you believe it's a law of attraction. But I believe that when you have this positive attitude and nothing really scares you as far as bad things that could potentially happen to you, less of it happens, the more that you dwell on how rough things are for you, how bad things are for you, the more you attract that shit,

the more drama comes on you, the more you feel sorry for your situation, the more likely more bad situations tend to happen to you. I would 100% agree and I could even attempt to explain it through just how we operate. Like if you're slightly more negative or a little bit more dark or a little bit more victimy, then the decisions that you make,

even the small decisions, or have that kind of butterfly effect and have downstream effects. And so you think, oh, you know, if I'm just feeling a little victimy, that's like gonna really make the difference between big success and little success. Let me tell you something.

When you talk to people who have tremendous success in whatever area of life, at some point during that sequence of events that led to that, there was weird shit that happened. There was like the one random dude, like I'll talk to people who are, entrepreneurs for example, and you'll ask them, how did you become successful?

Like, well, I always just went out there and talk to people, and I was always trying to sell this product, and then I met this one dude, he didn't want to buy my product, but then we became good friends, and then I met his other buddy, and then that guy had this idea, and then I worked with him,

and it's like this weird path of events that led to... Yeah, this chain link of events. Did one thing I liked, this analogy, it was from a native American analogy, it's two wolves, right? It's really, it's like, it's which one you're feeding the most, and which one you're starving. That's the one that'll grow. That's the one that's gonna grow,. So it's like, you know, whatever it's, if it's negative, you know, like attitude, if it's, it's, it's ways that you're dealing with situations. If you're going to add, you know, whatever kind of energy in that direction, like that's what you're feeding. It's true. It's, um, it's true for anything. And in the black and white

world of physical performance is true too. Like, I know when, in, in wrestling in Jiu-Jitsu, when you would go against these dudes that grew up on farms who had to wake up at 4am and go out in the cold and throw bales at hay and shovel shit and whatever. And you would go against those guys and it way, way fucking harder than the dudes that lifted weights in the gym all the time. They were just forged again by fire. And that's a very basic kind of, you know, black and white example in terms of physical performance.

But yeah, you can apply that to pretty much anything, but it's important that we highlight that because everybody goes through, you know, difficult shit. Everybody's got their difficult stuff. Well, it transfers into so many other things like you are looting to right now. I mean, it's why I was able to be a guy who never knew anything about bodybuilding really and go from

You know average Joe Fizik to amateur to professional in a very short period of time because I have this ability to just Look at adversity different than a lot of my peers and a lot of the people that I'm around I just don't yeah, of course it's gonna be fucking hard like no shit. That's a given. Yeah It's gonna be as hard as the other shit Yeah, you're right and then also remembering and I love that you know could my partner's like this Katrina's and I've shared this on the Podcast at least once or twice before when you know when we have you know rough days at work or something happens that you know Didn't go well and I'm venting and I'm frustrated. And she just lets me vent for my two minute rant or whatever and then she looks back at me

and says, would you want it any other way? And challenges me to really think about that. And it always makes me go, rains on your little sad part of that. Yeah, right? It's like, it makes me go like, fuck. That's it, you're right. You're right, you know, would I want it all easy?

Like, no. A lot of people don't realize that. If you think about that, we think we want it easier, but it's like, no, how boring would life be? It's not rewarding. Not just, definitely not as rewarding. Not just boring, but like, look, with taking a helicopter up to Mount Everest, have the same feeling as climbing it. I mean, let's be quite honest, right?

Not even close. That's a great analogy. It'd be beautiful. You'd take a cool pick and get whatever praise. That's right, that's right. That's gonna be the same. That's why when I talk about fitness and I'll circle back to fitness just because that's our space, the main benefits you get from working out and having a good relationship with food

and working through that process, the main benefits come from the process, not the end result of being lean and fit and healthy. Like that's nice too, but it's the struggle, it's the process, it's the work that you do along the way. That's where 95% of the benefits come. That's why if we had a magic pill that could literally make you fit and healthy,

that would not solve the problem at all. People would take the pill and they would not gain of the benefits come. That's why if we had a magic pill that could literally make you fit and healthy, that would not solve the problem at all. People would take the pill and they would not gain all the benefits that they could have gotten through going through the process of learning themselves and working hard and struggling and you know that growth that comes through that whole, you know, that whole journey. That's where you get everything. It's so true and it's why we can't just give the answer for each person individually because you you gotta go on that journey yourself. That's what it's all about. You gotta figure it out. Like, you're gonna, every client I've ever trained,

like, in fact, I was just talking to a client friend of mine today, and we were talking about, she was like, because she's listened to the show since the evolution of it, and she's like, she's always likes to, man, it's reflect on how we start him. And she was talking about how, you know, she is seen the growth of the show, but yet we still seem to revisit these, these same topics a lot of the times.

And she's like, but it never gets old. And she goes, I haven't put my finger on why that is. And I said, well, this is why I said, think about you and I said, I've known you for like 10 years. And you've, you've, you've heard me talk about food and this and that to you a million times. But I feel like just about four years ago when we were training in your garage,

you had like this epiphany with your diet and nutrition. And you forever now have been changed on the way you eat. And like something I said, or something that we applied to your eating habits, a light bulb went off for you and she's like nodding her head like she's like, you're right, you're right, that's so crazy. And I was like, yeah, and it's not like that was new information. I presented you, but maybe I presented it in a different way that it just clicked for you. And then it in an applied to your life and fit all of fitness is like this. It's like

everybody listening right now has their own struggles, has their own things they do really well, has the things they don't do very well, and then they all have this missing piece that, man, if you could just figure that one piece out, it would make the world of a difference for you, but maybe not for somebody else. And that is just it. The part of this journey is figuring that out for yourself

and piecing that together and learning to enjoy that process. Right. And it's not just the information. It's the person hearing the information and you yourself change. In other words, that you're not the same person listening to the same information each time, each time you're someone different and you listen, you hear it differently. Right. And also our version of that same message has changed. We've refined the process because we've said it over and over again. And so, there's a way to deliver it more concise in a way that doesn't use up a lot of fluff.

So, that way, maybe it's just, here's the root of that idea. This is really what you need to focus on. And then that's the most Simple version that now people can have that moment where like oh now it makes sense. I it just clicked That's it. It's all about the process This quas brought to you by organify For those days you fall short on getting your organic veggies or whole food nutrition Organify fills the gap with laboratory tested certified organic superfoods to help give your health a performance at the edge.

Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Our first question is from Terry Country Chick Fitness. I have fallen in love with resistance training, but the one muscle I find boring is training biceps. It seems like there are only a few exercises that I can do. Oh man, I'm a bicep guy. Yeah, I'm with you on this one.

Yeah, Justin doesn't. It is boring. It is 100% a guy didn't ask this question. I asked this question. There's no way, because the two muscles that guys always work out. I've never asked. That's the true Justin doesn't ask this question. I asked this question. There's no way, because the two muscles that guys always work out, I never asked. Justin doesn't just hate to buy stuff.

It's all chest for me, man. Chest and shoulder. Well, I mean, let me ask you guys this. How many male clients have you ever had to like talk about and convince to train the chest? Oh yeah, I'd be easy to close for sure. Yeah, no, but one of the things, and we did a video on YouTube, and it's awful,

so I apologize, it was when we first started, we didn't know what we were doing. But the content is fire, it's meaning like what the information that we provided, and we're goofy and don't know what the fuck we're doing, it was back when we used to all three do the YouTube together, and we did this YouTube video at that old gym that we used to be out, and it was back when we used to all three do the YouTube together. And we did this YouTube video at that old gym that we used to be out. And it was, I don't remember the title that

I'll have a Jackie Lincoln in the show notes for this person. But it was talking about by biceps and triceps and one of the biggest like game changers for me as a trainer when I realized that one of the most important things about training the biceps is elbow positioning. And then, you know, once I piece that together and realize that, oh, wow, I should have my elbows behind me, my elbows in front of me, and my elbows up above my head. And those are my three major angles that I'm playing with.

Now as a trainer, I can get creative and find all kinds of different exercises from spider curls to using like a lap pull down machine and curling down behind my head to laying on the ground and curling. And like, so once you kind of understand the physics of what you're trying to accomplish, which is just the angles that you want to manipulate with your elbow positioning, then it's really, then it can get fun on how creative you get with the different exercises. Yeah, there's really two things that you can manipulate with bicep training, one being the position of the elbows

and the other being hand supination or pronation. In other words, is my hand or my palms facing each other, like in a hammer curl or my palms facing up, like in a traditional barbell curl or my hands facing down, like a reverse curl. And the hand positioning will change bicep activation. So when your hands are supinated, in other words, palm up, you're getting mostly bicep activation.

When your hands are facing each other or down, you're getting more brachialis activation and brachio-radialis activation and brachial radialis activation. The brachial radialis muscle is a muscle in the forearm, so let's forget that for a second. But the brachialis muscle is a muscle that is right under your bicep, and if you develop that muscle, it will make your bicep look bigger and thicker. Now, that being said, here's a deal with the bicep. There's two parts to the bicep, where they'll say they'll call them two heads to the bicep.

In fact, the name bicep means two heads. And those two heads, their attachment points, in other words, where do they attach at both ends? Because then you think of a muscle, think of, imagine a rubber band that is attaching, attach that to ends. And when the, if the rubber band were to squeeze itself it would pull those two points together.

That's essentially what muscles do. And those attachments are important things to pay attention to because they'll give you a lot of clues in terms of what exercises will do. What? Well, here's a deal with the attachments for the two heads. They're super close to each other, like right next to each other.

So there's really no exercise that you're gonna do that's gonna hit one head over the other head, because I know some people are like, oh, this is the inner bicep, more than the outer bicep. You are splitting hairs on hairs when you start to worry about that. Now, something like a chest, like your pecs, your chest have attachments all along the sternum,

and so changing the angle of a press does make a big difference in terms of hitting things like upper and lower chest. But as far as hitting like inner head, outer head of the bicep, not that big of a difference. But one thing you can manipulate, like Adam said, is the elbow position, because when ends up happening is this. Imagine right now, and I'm trying to explain this through the podcast, imagine you're doing a barbell curl. That's just for those you don't know what that is. It's just standing with a barbell on your hand,

you curl it straight up. When you're curling the barbell, it's a free weight. The weight isn't fully, you're not feeling the full effect of the weight until you're about halfway up the curl because that's when you're fighting gravity directly, right? The beginning of the curl, I'm starting at my legs and I'm coming forward and up.

That forward and up position, it's not, let's say that there's 50 pounds in the bar. It's not 50 pounds a weight until I'm boom, right? Against gravity directly. And then when I curl past that midway point towards bringing it towards my body, towards the top of the curl, again, the weight gets a little lighter.

So when you're doing a barbell curl, the hardest part of the rep is that middle part of the rep. Moving my elbow position means I'm going to change the position of where the weight's going to be heavy. So another example would be a preacher curl. A preacher curl is where my elbow is over the that padded, it's like a padded machine or whatever, a padded bench that you could put a barbell on. My elbows are in front of me. And what you'll find is the midway point, which was the most difficult part of a barbell curl, now is easy because now gravity's pushing the way down, but my forearms are resting on the pad.

A preacher curls hardest part is towards the end of the rep, where my arms are almost fully extended. So a preacher curl is gonna provide more tension at the bottom part of the wrap. A barbell curl will provide more tension at the middle part of a wrap. And then the next level that would be like a spider curl, which would be at the very peak of it.

At the peak because now I'm bending over again. Now here's the thing now. My elbows are in front of me again, just like they were with the preacher curl but the difference is the angle of resistance. Now, because I'm laying chest down on a bench, my elbows are pointing down, the hardest part is that squeeze. And so, really, what you want to focus on is elbow position,

but also where it's going to be, where you're going to feel the most tension of the rep, and then hand position. So, now you can get really, really creative and design your bicep workouts around these different things. Years ago, there was a, I remember learning this a long time ago. There was a book called, I wanna say, I think it was called, Positions of Flection,

I think was the name of the book. And it was written by Iron Man magazine, had put this out, or at least the same authors that wrote there made this book. And I remember the cover of it had, I think it was Paul D'Ameyo's, a deceased bodybuilder. But anyway, the whole concept of that book was exactly what I'm talking about. The position where the muscle is

going to feel the most tension. Now, to be quite honest with you, that is not nearly as important as just good exercise programming. You know, you know, the type of exercise you're doing, good resistance, the reps, that kind of stuff. But it is a piece of it. It is a piece of the programming and it does make a big enough difference to where you should definitely consider this. So like when we design our maps programs,

that's a part of our design. When we're putting together three back exercises in a workout or three bicep exercises or tricep or whatever, part of what goes into the programming is exactly what I'm talking about. Yeah, and also, I mean, you could get into tempo a bit too with eccentric training where maybe we're going to focus a little bit more on the negative portion of that too to really break down and get more emphasis using that as a variable as well. So there are different variables that you can introduce for a simple exercise, like a bicep curl to enhance that exercise even further.

Well, this is in Doug always hates when I do this, when I do it anyways, but this is where we, this is something we're excited about that we've been working on for a while that should be coming very soon, but we're gonna have these mini mods where we are targeting specific areas like this, like the bicep or like the shoulder that will allow people to just implement those into their

programs. Just to change their bicep workout a lot. Right, because we get this a lot where somebody has something very specific, oh, just, you know, I need some more exercises for my biceps or I need more exercises for my shoulder. Just more little more in the arsenal to pull from. Right. And so we've taken all what Sal is saying, how we take the time to program it. And there's, we think about all these things as far as angles and positions and handplacement and make sure that we manipulate these variables. So you get the maximum results in it. So we've done that already.

And then we've created basically there like many versions of maps or small programs. The same time and effort is put into designing them and shooting them and creating all the blueprints for it. Hopefully have that out for you soon so you have some options. But, you know, going back to the topic of bicep, you know, the things that I'm talking about, consider them when you're doing the exercises also. So again, if I go back to the preacher curl, or most of the tension is at the end, the beginning of the rep, when my arm is almost fully extended, what part of the rep do you think I'm going to emphasize? That part. Now, here's what I see. I see the opposite.

I see people doing a preacher curl, and they avoid the heaviest part. Yeah, they don't go through full range of motion. No, they avoid the heart, the best part, because they want to use more weight. And so what they end up doing is this half curl where they're not using, and because so they can boast about how much that's good point. Same thing with the concentration curl or a spider curl. People will avoid the hardest squeeze part and they'll end up doing these half reps. And it's like, you are missing the reason why that exercise is in your workout. Such a good point.

So wherever you feel that, that most of that tension in that rep, regardless of the body part you're working on, that's where you should place the emphasis. Yes, so like a barbell curl, it's not as important to go full extension in a barbell curl. Still important, but that is important. What's important is that you control that mid-range. It's more important to the preacher curl that you do the full extension. If I did like a concentration curl or spider curl,

the part of the rep I'm really gonna focus on is the top and that's what's gonna dictate the weight that I'm using as well. So if I pick a weight for an exercise, I have to perform the most important part of the rep well with that weight, which means it's gonna feel light and other parts. So when I pick a preacher curl,

weight, I base it on the hardest part of the rep, not on the easier part. So the easier part I could do all day long with whatever weight, I mean, whatever weight I'm using, but it's that end part. I really focus on that stretch and feeling the tension at the end, and then coming out of it,

because that's what that exercise is really good at. So if your bicep training is getting boring, the odds are what's happening is you're doing, you're considering them all the same. Oh, it's all the same exercise. I'll hit the biceps. I'm just doing barbell and dumbbell curls. And that's it. No, no, no, when you start understanding these things,

it gets real fun. And I haven't even touched on machines. Machines provide a whole different element of, you know, positions of tension and where you're feeling at the most and whatever, consider that when you're putting together. Of course, especially since this is a case where we recommend it when you're talking about ancillary, you know, or other other your auxiliary muscles that are you're working small, isolation

exercises, machines are great for that. And by some, in particular, I think a lot of the machines that they've designed are pretty cool for that is for both buys and absolutely. Next question is from Johnny, all of you guys rag a lot on running. Do you think running can be done efficiently and effectively? If so, how would you go about doing this? Okay, so great topic, great talk.

Here's the reason why we rag on running because nine out of 10 people don't do it right. Yeah, and they don't learn it first. That's it. Now, I'm going to be very, very clear. Historically, okay, humans are forever, since the beginning of time, there's a couple physical things that humans evolved to do very well. We're not like very physical creatures, like most animals. Like, we're not the strongest, we're not the, but there's a couple of things that we do really, really well.

We run really fucking well. When you get a human who's been running since birth and they've been doing it and their hunter gathers and their ex, humans can actually outrun for distance, almost any animal. In fact, there's a race that's done, that was done for years, where you would have a, it was a distance race and a man, it was a man versus horse. And there were

times when the man would win. And horses are way faster than humans. We just have a, we are literally built to run. So can you do running efficiently and effectively? Yes, here's the problem. Most people in modern societies, they pick up running when they're already adults. Too late, you know, it's now, you've got to like retrain a skill that you completely, that you never developed as a child, except for maybe playing. And the problem with that is not,

I don't know if many people, you have to take this into consideration when you bring up and you talk about what we evolved to and we paint this picture of a hunter gatherer tribe thousands of years ago. And something that you have to also envision them doing besides running barefoot and skipping across the land is them sitting around a, in a baby position and able to, they have their mobility is insane. Oh yeah.

They're not used to sitting in cars and sitting at desks all day long and their body starting to form and shape into this, you know, excessive anti-earth pelvic tilt and upper cross syndrome with the rounded shoulders. And so this is what's happening to, we have evolved to this, the new human posture doesn't look like

the hunter gather tribe thousands of years ago. What it looks like now is this forward head rounded shoulders, this butt tilted, like that's what we look like. And then we decide to take that evolved human and say, hey, I'm 25, I'm 30, whatever age you are, and I wanna get in shape, or I wanna get into running, and you just start running. And then you ask a question like this,

like how do I get better at running? And you think it's like the sport of running that you need to improve, but really what it is, is your mechanically broken, or your body has been formed and shaped in a way that is not advantageous for running and pounding on the ground for thousands of steps in a short period of time. So you have to understand that when you have to appreciate it. Yeah, you have to understand that when you say things like we're evolved to run.

Yeah, we evolved to run back then, but we're not, you know, we're evolved to do now, sit at a computer. We've evolved to sit at a desk and work for 15 hours and drink soilent. Like, that's what we've evolved to do now. That's what our bodies look like now. Well, so are you guys familiar with, have you ever heard the term ferrule children?

You ever heard about these before? Yeah. So these are real situations where they found a child that was abandoned in the wilderness. This was raised by animals. Raised by animals. And there's actually a few cases where this happened. And they'll find these kids when they're like 13, 14 years old. And they'll, these are kids that never learned how to speak because they were out and they

act like the animals that they were around. And what they end up doing is they try to teach these children how to behave in modern society or however modern the society wasn't they found, because I think the last one was like 1920s or late 1800s. And they try to teach them how to speak English and all that stuff. Forever, forever, these children could never develop

the speech skills that other kids could develop because they lost all that time in the beginning of those formidable development years. Now, they did learn how to speak and communicate, but they never got to the point where they could talk like a normal person because the brain at that point had done a lot of the crazy growth and stuff. So here's what happens to you now. You are now a modern human. You are not a hunter-gatherer. had done a lot of the crazy growth and stuff. So here's what happens to you now.

You are now a modern human. You are not a hunter gather. You go, your mom and dad put shoes on you. The second you could walk. And you were not running all day long. You were not hunting with your dad. You were not, if you ran, it was at the playground, and especially today, almost never.

And so then you're 20, something you're old, 30, something you're old, 40, something you're old person. And like want to start running. I'm going to learn how to run. Can you improve your running? You definitely can. And you can, but here's a thing, put a lot of time and effort into it and also understand this, you'll never, ever develop the skills to be able to run like somebody who was running their entire lives. And the reason why I'm saying that is not to discourage you to not run, it's to tell you to appreciate this. Because when you go out and run, treat it like a skill.

Treat it exactly like a skill. Stop doing it to work out. Instead of working out with running, treat it like a skill that you're learning each time. Well, that's a differentiating factor. And I think that you really have to understand what your goal is with running. And if you can kind of determine that because for me, it's always been more anaerobic running and sprinting. And that's like something that I want to know the exact mechanics of how to best display

power and ground forces and what that looks like on my takeoff, what that looks like and how to manage my body at a certain angle to be most efficient. And then what does that look like to, in terms of my stride and how can I improve my speed? And in terms of speed and all that, that would be my goal as an athlete is to get better at these bursts

and things like that in terms of using and utilizing running mechanics. Now, if you're just in it for endurance, that looks completely different. That's a totally different gate. It's a totally different mechanical process. And so you have to go down that, you know, that roading and find those exact mechanics

that are most ideal for energy management. You hit it right on the head, Justin, with that you have to first determine your goal. I think the biggest problem that I have with running is most people that are doing it are doing it for the wrong reasons. So for example, like if you want to do something that is endurance-based, that is meditative,

like you go, I want to, I feel amazing when I, when I go out and run and it serves this amazing purpose for me to meditate and it alleviates stress in your life and it makes you a better human being. Like, fucking, there's nothing wrong with that. I don't see any more. Now, I also still think that there's other forms of endurance training that could probably be healthier for your body, but if running is something you love to do, then by all means, if your goal is I want to lose body fat, running may or may not be the most ideal thing for this person.

If your goal is to be overall healthy, it may or may not be the best thing for you. And I think that's the thing is most of the time when I hear people or I had clients that wanted to run, a lot of times it was for the reason like, sour little two at the very beginning of this conversation, which is, you know, they just all of a sudden they decide that they want to lose weight.

And they want to get, yeah. And they're doing it with the intention to burn calories. It looks like, here's the problem with running. I'll put it in a nutshell. It's the least respected form of exercise, okay? And I don't mean that, like, I don't like to learn calories. Look, here's the problem with running. I'll put it in a nutshell. It's the least respected form of exercise, okay? And I don't mean that, like, I don't respect it as a fitness professional.

I mean, the average person respects running the least. The average person, if you tell them, hey, you wanna go start lifting weights, the average person will think, oh, I gotta learn how to do that first. Nobody says that about running. Everybody's like, oh, just go out and run. Just go out and run.

Nobody respects it. Yeah, example of that about running. Everybody's like, oh, just go out and run. Just go out and run. Nobody respects it. Yeah, example of that is just look at the app store. Look at all the fitness apps. What is the majority of that? Running, running. People think it's the easiest, no bench, barrier to entry. That's what they think, right?

They think it's, they don't respect it. Here's my, here's my advice. If you wanna run, find no problem with that whatsoever. Respect the fuck out of it. Either hire a coach, or, and I think hiring a running coach would be worth its weight in gold, if running is something you really want to do. The benefits you would get from that would be far exceed the amount of money that it'll cost to hire the coach. So hire a coach. If you can't afford that, go online, practice running.

Don't run to work out, but treat it like a skill. Go outside, practice it. And here's what happens when you practice something. Your form goes to shit when you get tired. So guess how much running you're gonna do? Very little at first. You're gonna run, so you just get tired, stop. Go back, okay, let me practice my mechanics.

Do it again. Practice, practice, practice. Give yourself a long time before you get to the point where you're going out and just doing runs. When I say a long time, I mean, practice, give yourself a long time before you get to the point where you're going out and just doing runs. When I say a long time, I mean, again, respect it. It could take you a year, two years, or longer. But if you do that, then you're not going to run into all the problems that we see people running into when they go in and run for a workout.

Next question is from Joe Did 29. If someone has been in a prolonged caloric deficit and then starts binging, how would that affect their metabolism? Wow. Binging? So there was that study that came out that showed that, and I think it was, I want to say it was an animal study, but we think this happens in humans too, where they put at these animals in a caloric deficit and then they overfed them.

So they didn't just go up to normal amount of food. They binge them basically with lots and lots of food and what they found was two things. One was suspected that everybody thought would happen. They would gain body fat, right? The body's gonna try to capture all these calories and store them because that's what bodies do really well. But here is the other thing that was unexpected.

They added the number of fat cells. So now a lane-norton brought up? Yeah, so not only did the fat cells get bigger, but they added more fat cells. And the theory is that the body, when exposed to all these calories after being at a deficit, not only does it want to store the calories, but it wants to increase its capacity to store calories.

It wants to get better at getting fat. Because this is a situation that may happen again, and your body wants to take advantage of all these calories. Remember, your body looks at these calories like money. Like, oh shit, imagine this, okay? Let me use an analogy. Let's imagine, let's pretend it's not calories, money. Like, oh shit, imagine this, okay? Let me use an analogy. Let's imagine, let's pretend it's not calories, let's pretend it's money.

And you're making a little bit of money, and it's really hard, and so you think, oh shit, it's really hard to come across. A lot of money, it's hard times. And you have a bank account, and the bank account limit is $5,000. So you can't store more than $5,000, but right now you only have 10 bucks in there.

And then all of a sudden, you come up on all this cash. You got 10 grand. You can only put five grand in there. The rest, this imagine you have nowhere else to put it. The next thing you're gonna do is get another bank account. Because you're like, fuck, if this happens again, I need to be able to save this money. So that's what happens with your body.

It adds more fat cells with a binge after a calorie deficit. So, and I think this is what happens when we see these competitors go through this cutting and binging state. You ever notice this? You watch them do these competitions and they have a terrible offseason, they all just pick out and go crazy.

And each time it's harder. All of that stuff to be harder. So they forget what the term is. There's the bodybuilding community has a term for this. And what a lot of them do is they take off a few shows and they just let their body reset, but what this is exactly what's happening. It gets harder and harder.

Yeah, and anybody who's listening, I'm sure it can totally relate to this. And this is the science that supports it what we're talking about right now is, how many people can recall or have said this. Like, man, I remember it used to be so easy when I wanted to get lean. I remember, and recall or have said this, like, man, I remember it used to be so easy when I wanted to get lean. I remember, and I used to say this, I used to say I'm two weeks out to be pull ready any

time of the year, no matter how I was eating, no matter how inconsistent or whatever I was with the gym, like I get two weeks, I could dial it in, get myself in the gym, and boom, I would be back in good enough shape to hit the pool. Like I used to say that, like that is not fucking true anymore. Like if I'm out of shape, or I've even slightly fallen out of shape, the work to get back in shape is harder. And it's compounding as I get older and I notice that. And this is part of the reason why is I know every time I put on extra body fat

that I'm adding fat cells, which is making it that much more difficult for me to lean back out. Now to be clear, the adding the fat cells has been observed with a binge, not with a normal, it's an extreme surplus. Yes. Right, and it only makes sense too, because I think of it like feast famine. I mean, the body is really smart in terms of like

being predictive towards its environment. And so, that DNA, of course that had carried with us till now like why wouldn't we still have that within us in terms of like trying to survive and so You know that's the best way to survive is to your body to predict these it once it feels like it's in a state where everything is more extreme like that then it's gonna you know Go into that sort of mentality that mode to preserve that energy right? So the ideal thing to do after a prolonged calorie deficit is to come out of it slowly. That's the ideal thing to do. Now, here's the problem. And here's why binging is so common. It's the psychological piece of being in a deficit. When you're in a deficit for a long time, you are, you are, in essence, tyrannizing yourself. An essence, you're saying yourself, no, you can't, you can't.

All right, can do it, can do it, can do it. Then when that date is up and you can, you don't just go back to normal, you rebel. It's like all this pent-up energy for all those weeks of tyranny where now you're at and you're like, I'm going fucking crazy. It's no different than those kids that live in a super overprotective home, go off to college and fucking pass out every weekend and binge drink because they're just like, ah, the

reins are off. This is true for most behaviors. Understand this. Here's the secret to this. The secret is when you go into your deficit, also have the understanding that you're going to come out of it slowly. That's the best strategy. This is also the thing that I warn people about intermittent fasting, you know, or fasting in general because, you know, there's so much positive stuff around fasting and where it's

been the buzz word for the last two or three years, but the one thing you got to be careful of is, I mean, boy, is that quickly canceled out if you fast for 24 to 40 hours, and then you turn right back around the next day and you over-consumed it in. Yeah, and you binge like, it's actually. In fact, it's already fast too much. There's a lot of people that find that alluring, like, for example, and I think there's a book that's like every other day. No, there was a kick to people that was the fast for five days and then bench like

crazy on that. People love that call. There was a diet that was popped up. Eat something like that. And people love it. You know why they love it? Because it feeds right into this phenomena, this pathology of psychology of how people eat. So at the end of the day, go into your deficit knowing you're going to come out slowly.

No. Next question is from Kohler Roman. Describe a typical day of eating, not a perfect day, but a typical day from breakfast to your last meal. So they want to know what we each are assuming? Yeah, we're each at a moment. Currently eating right now. Mine is way different. And it's been since we've had this show, I'm probably the most inconsistent for staying looking the same. Mine always reflects what my training looks like. I learned this quite some time ago as a trainer that you couldn't just eat the same way all the time. I had to learn to understand that I go through these phases. I go through phases of playing in a men's basketball league, to rowing and swimming and into heavy and to bodybuilding and training.

And so, and this is why too, I'm also really big on, you know, these, these trackers where I can kind of keep an idea. And you'll see me, I'll be wearing the aura ring or the Fitbit and I'll do it for a while and I won't be. And really while I like to do this, just to give me a little bird's eye view of where I'm at. Because I've been somewhere from the guy who only steps two to four thousand steps a day and only trains two to three days a week

to the whole other side of the spectrum where I'm doing 20,000 steps training seven days a week heavy intense lifting to everything in the middle of that. And so as I go through those phases, I'm always manipulating and changing my diet. Right now I'm for sure at the lowest volume of training. In fact, the thing is, you've been about six days since I lifted. We got back from a vacation. I didn't lift while I was out there.

First day back, we were crazy with guests and busy yesterday, so I didn't train. We're getting ready to take off again today, so I may not train. So my volume of training is extremely low right now. Now I'm still rowing or swimming on a very regular basis. So active. Yes, so I'm still active, but really that's low activity for me.

To have a day or a week or maybe all I did was row three times in that week or swim through times a week is not a lot of activity. So my, my caloric intake is as low as like 2,500 on some days right now. And on a crazy high day would be maybe 3,500, which when I've been in my competing days, that would be cutting 3,500 would be cutting for a show. So I think what's important about as we all go through and talk about kind of what we're eating right now, I think you need to, you have to understand that, right? So it's not what I tell you right now. So, oh wow, Adam eats like this, I should eat.

No, that's just right now. Right, it's just right now. So, you know, yesterday, this is, yesterday I had four of the Suvi eggs from Starbucks. You're making them a fortune right now with all those eggs. Yeah, I mean, those a lot right now. So that's a very typical day. So it's a quick and easy for me.

It's across the street. And if I didn't have time to make breakfast or whatever. And if I don't do that, a lot of times I fast till launch right now. So there's many times where I don't have breakfast. I'm not fed right now. We're coming up on noon. So I'm not fed. And so back to yesterday,

I had the four sous v eggs. Then I had Luna, which is our favorite like, you know, you know, you know, Mexican restaurant. Yeah, Mexican restaurant. That is like everything's all organic and natural. It's their their their their bowls are really good. So I get like a steak, a black bean and what else is in there? The rice. Oh, yeah. I've got a rice and avocado type of a bowl and I get double meat. And there anytime I eat out, I'm always double the meat because most places only serve four to six ounces of meat. And if I'm only eating two or three times a day, I've got to get a double serving of protein just to even come close to my targets.

My final meal in the evening was Katrina and I went to what's the fish restaurant, fish market. And I had about 16 ounces of sea bass with some veggies and red potatoes. And that was, oh, and then I had a smoothie box shake in the evening. So that's like a day for me right now. and that was, oh, and then I had a smoothie box shake in the evening. So that's like a day for me right now.

Pretty low calorie, eating out twice. But you're maintaining, you're not gaining body fat. I'm not gaining, I'm not getting fatter. If anything, I'm probably losing a little bit of muscle because the volume of training, I know that in order for me to maintain a good amount of muscle mass on my body, I need to be hitting training a lot So I do notice that that I'm losing some of my size

But again, it's not a priority right now and I can switch it up any day So for me and again this what Adam was saying about Food intake matching activity and goals. I think that's kind of true for all of us Now I'm extremely consistent with resistance training. I almost never miss a workout, but my workouts are different, depending on what I'm doing for a particular time. At the moment, I've been ramping up my volume. I've been ramping up the intensity of my training.

I've been going through this process now. It's been probably a six week process of doing so. And I'm at the point now in some workouts, I'm doing as much as 50 or more sets in that whole workout. These are full body workouts. So I'm hitting every body part and I'm doing three exercises per body part, typically three sets each on my longer workouts. So right now my volume is high. I'm training quite a bit. Those are three workouts a week and then the days in between, I'll do, I'll, I'll, I'll, I walk almost every day.

So Jessica and I will do a walk in the morning or at night. Um, and or I'll do like mobility and core work, which I've been also ramping up. So that's how I've been training so far. And I've been feeling really good. And so the way I've been feeding myself is to push Muscle growth and push performance so my calories have been higher in fact Justin was commenting on how thick I was losing looking recently and I don't I think it was a thick around the middle

I think it was he was talking about You're big guy. Yeah, nice ones to care So I have put on a take compliment. I have put on a little bit more weight, some of it's muscle, some of it's body fat. You're more hugable, dude. I appreciate that. Oh, I'm gonna keep going then.

So typical day right now, I'll do my workout in the morning or sometimes I'll work out in the afternoon. Nonetheless, I'll have eight to 10 egg yolks. I don't eat the white, because egg whites tend to bother my stomach. So, the egg yolks, eight to ten, and I'll do them over easy, and I'll put them in a bowl of rice. This is a Japanese breakfast that I learned from Doug years ago. I think he told me about it.

I thought that would be delicious. So, I have a bowl of rice. In the bowl of rice is probably, if I were to measure it, I'd say probably a cup and a half of cooked rice, maybe more eight to 10 egg yolks, and then I'll have a bowl of cooked vegetables. Later on in the day, I'll typically have another serving of rice or another form of starchy carbohydrate

that doesn't have gluten in it usually. So it could be potato, it could be rice, it could be grits, it could be buckwheat, or it could be oatmeal. And then I'll have a decent serving of meat, depending on what we made the night before. So chicken or beef, and it's usually about eight to 10 ounces worth.

Sometimes I go more than that. And again, another serving of vegetables. Then I'll have a snack and we have skinny dipped almonds here all the time and I'll usually eat one bag of those a day because they're really delicious and the macros are pretty good. And then in the evening, I'll usually eat another serving of some kind of starchy carbohydrate, vegetables, and some kind of protein. Usually, it's a red meat in the evening, so it could be bison meat, it could be steak, or lamb meat, usually in the evening, and occasionally, I'll have fish. And that's kind of pretty much it.

It's not a ton of calories, but it's relatively high calorie, but even though I'm lifting weights hard The rest of the day I'm doing shit for activity like we are sitting in a cave right now and we do not move We don't even get sunlight in here And so I can't push my calories too high because I'll just get fat because I'm just not moving that much My metabolism is relatively fast because I've I've built a decent amount of muscle. So I'm still eating a decent amount of calories, but I know my activity is super low because again, we come in here and we're sitting all day long, no sunlight, no nothing, which is not great for the circadian rhythm and a lot of stuff.

But that's a typical day right now. And then if my gut goes off, like we were just on a trip with, I went on a trip with Justin, his family and Doug and his family and we ate garbage pretty much the entire time. I was like, you know, burgers and, you know, Mexican food and tacos and chips and all that stuff. And when I end up happening, my gut will be a little off. I'll feel more inflamed and stiff in my joints. And I'll have to eat really good for like two or three days, get things back in balance. And sometimes I have to fast a little bit,

not to make up for the calories, but just to give my gut a break so that it can get healthy again. Yeah, I try and keep it really simple. Just dunkin' donuts, just dunkin' donuts and bacon. Just dunkin' donuts, bacon and cheese. So mine pumped just in Nutrition diet. Yeah, it's a complex atom, it's butter.

Lots of butter and cheese and bacon. Cause he hesitates, that's why it gets me an opportunity to insert something. Yeah, no, I love it, dude. This is the most boring, you know, conversation ever, just FYI. I'm gonna get a shit about what you guys eat. But, yeah, I have like scrambled eggs and bacon in the morning. I mean, if you really want to know and you know,

I have some nitro coffee and then around lunchtime. I mean, I'm pretty much, I stick with, you know, more meat with vegetables until later, like, at night, I'll have carbs. I'll keep it to rice and potatoes, typically, because I'm trying to stay away from, you know, gluten, just because of that fact that I've figured out and pinpointed that it really does, you know, aggravate and accelerate my acid reflux, and it happens pretty immediately. So it's crazy, because I've seen you do it.

You'll eat it and I'll see you pop in thumbs, right? I have to. And that's the annoying part for me is that I still have to keep that on-hand in my truck or on me, because I need like, it's fucking sucks. It's bad. So yeah, I mean, I do like,

you do with like skinny dip almos, So yeah, I mean, I do like, I'll add like you do with like skinny dip almas, I'll do that like mainly I'll throw some more like there before a workout, you know, and I'll use that as a source, sometimes along with like fruit or like, you know, some apples you'll see me in that with, you know, I'll bring my, you always laugh at my lunch

because it's just like chicken breasts or like a steak. Well, no dude, it's because now that it's a lunch break. Now that the court needs at home, Justin comes into work with a lunch pale. A lunch pale. Yeah. Like a kid's lunch pale. Like a transformer's one.

Yeah, and then you know, it's Star Wars, bro. It's Star Wars, yeah, come on, here. You opens it and it's like, it's like perfectly portioned. Like you could tell us why I've made it for them. I'll cuten everything. Like, here's your little chicken breast. And I don't get in a little tiny thing of barbecue sauce. Yeah, and she gives them a little reusable container

of barbecue sauce. It's green, they go, yeah, yeah, low sugar. Yeah, they're blessed, they're blessed. I love it, dude, I love having that. But I mean, yeah, like just try and keep it as simple as possible. I mean, you know, dinner for all the meat that we get from butcher box, like I'm trying to get through all of that half the time. And so I'm like trying to maybe lower my cadence with that,

but it forces me to grill a lot of it up. And then we just use it and all kinds of different dishes. Most of my diversity just comes from vegetables. So I'll just throw it's either like peppers, you know, Brussels sprouts, asparagus, broccoli, that farm, right? Or whenever that delivers vegetables to your board. Yeah, it's like, it's a CSA.

So that's where we get most of our produce, which I love it. I love it, dude. Oh my God, it's funny because I look forward to it, because it really makes me feel good. You know, my body really feels, you know, the benefits from those high nutrient, you know, vegetables. Yeah, that's what I noticed a lot too,

is if I eat vegetables two to three times a day, two to three servings of vegetables a day, I feel my best, absolute my best, because I'm not gonna miss my protein, I always eat my protein, and carbs will come and go, but if I miss my vegetables, I can tell, I can tell my digestion, and then I can tell in my energy and how I just feel better.

Makes a big difference. Yeah, and the other thing too is, in terms of a typical day of eating and you're hearing how we eat, the foods that we tend to eat, just in and I in particular, and Adam pretty soon, it's kind of how our kids will eat as well because those are the foods that we have in the house.

And I don't know about you Justin, but man, when we were on the trip and our kids were eating all that garbage, well, their maniacs when you saw them, you know, dipping into cookies and stuff like that. Yeah, and I let them enjoy it. And we have fun because I don't want to. I'm not trying to be fricking crazy about it. No, but did you, I don't know about you,

but my kids aren't the same for like two days after. I could tell like they're not sleeping the same. They're not acting the same. You know, I took my little more fights happening. Oh, I took my kids to the movies yesterday. My daughter's freaking out because I didn't buy her the biggest popcorn that they have. And I'm like, Oh, it's crazy. It's developed. So why? Because we've had three days of eating garbage. Now she wants more garbage. Totally. It is very interesting. Anyhow, look, go to MindPumpFree.com and download our guides. They're all free and they're all extremely valuable. You can also find Adam Justin in myself on Instagram.

We have our own personal pages. That's right. Justin's page is MindPump. Justin, my page is MindPump.Sal and Adam is MindPump. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad,

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