Mind Pump: Raw Fitness Truth - 1029: Progressive Overload for Fat Loss, Using the Push Press to Build More Muscle, How to Walk Correctly & MORE

Episode Date: May 11, 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 the strict press vs push press, the value of progressive overload for losing fat, pointers to help correct poor patterns when walking, and how to train someone who thinks you are training too slow. How Justin uses Brain.fm to block out the noise and distractions of the world. (3:50) If Mind Pump was a burger. (5:33) When the small guy gets big: Goodwipes now in ALL Target stores. (9:25) Planet Fitness is CRUSHING it! (13:04) The dark side of artificial sweeteners, how you value food & MORE. (17:23) Sports talk with Mind Pump. (25:49) Organifi’s newest product: Liver Detox. (28:35) Disney’s ‘The Mandalorian’: Their crown jewel on their upcoming streaming platform. (32:48) Is Elliott Hulse drinking is own Kool aide? (35:05) Are celebrities trying to stay relevant by creating their own Instagram pages? The guys weigh in on John Travolta’s attempt. (39:39) The difference between enabling and providing help: Santa Cruz homeless camp situation explained. (42:45) #Quah question #1 – Can you discuss strict press vs push press? The benefits of each and when best to incorporate them into your program? (48:36) #Quah question #2 – When trying to lose fat is progressive overload important or a caloric deficit the only thing that really matters? (59:23) #Quah question #3 – You guys talk about running a lot, but what about walking? What are some pointers you can give to walk correctly and some signs you are walking incorrectly? (1:06:52) #Quah question #4 – I have a client who complained to my boss that my workouts are slow. She is used to boot camp style classes. My boss, another trainer, said I should just kill her with circuits every time. I tried explaining the importance of rest periods but no one listened. What should I do? (1:15:20) People Mentioned Jim Kwik (@jimkwik)  Instagram Layne Norton, PhD (@biolayne)  Instagram Elliott Hulse STRENGTH COACH (@elliotthulse)  Instagram John Travolta (@johntravolta)  Instagram Related Links/Products Mentioned May Promotion: MAPS HIIT ½ off!! **Code “HIIT50” at checkout** Visit Brain.fm for the exclusive offer for Mind Pump listeners! Visit Organifi for the special offer for Mind Pump Listeners! Code “mindpump” at checkout. Visit Butcherbox for this month’s exclusive Mind Pump offer! Goodwipes - Target Planet Fitness will open 225 new gyms this year - CNN Can ‘Diet’ Make You Fat? The Truth About Artificial Sweeteners ‘The Mandalorian’: First Look at ‘Star Wars’ Series Revealed by Jon Favreau Disney Divides the Sexes – Elliott Hulse Santa Cruz homeless camp completely cleared of belongings, trash MAPS Fitness Prime Pro | Muscle Adaptation Programming - Mind Pump Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. Mite, ob-mite, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Hey everybody, it's Mind Pup Guys. Hi guys. Look for the first 43 minutes. We don't talk a whole lot about fitness, but we do have fun. It's our introductory part of our episode.

Here's what we talked about for the first 43 minutes. We've started out by talking about Justin's brain FM focus. He's been using brain.fm. I got some hacks for you guys. Some of that music to get him more focused. We love their product. If you go to brain.fm-min pump,

you'll get 20% off. They have focus, they have beats that will help you sleep and more and much more. Then we talk about Justin's burger post, he's a cheeseburger post, you wanna guess who the buns were? Hey. Yeah, you will never guess.

Then we talked about good wipes. This are good friends that we worked with a long time ago. They're now at Target. Adam called this a long time ago. He was using baby wipes on his delicate but whole years ago. He was using Baby Wipes on his delicate butt whole years ago. Then we talk about planet fitness, taking over.

Damn it. I bring up an artificial- We're losing everybody. I bring up an artificial sweetener study. We talk about the game seven of the sharks, great basketball game. Then we talked about- Dude, stop.

Sorry. Then we talked about Organifies New Lever Detox Supplements and how we like to use it or how we're gonna try using it when we drink alcohol. Organify of course makes amazing organic supplements, including protein powders, green powders, red powders, gold powders, and of course their Lever Detox.

If you go to organify.com, for slash mine pump and use the code, mine pump, you'll get 20% off, then Justin brought up Disney's Mandalorian, that's a new series. We talk about John Travolta's super creepy Instagram page, and then Justin Rance about the homeless people. They sounded off in this intro, didn't they? It was a good time.

Yikes. Then we get into the fitness part of this episode. The first question, we discussed the differences between a strict overhead press and a push press. We talk about the benefits and the determinants of each and when to use each. The next question was, this person is trying to burn body fat. Is progressive overload, aka lifting weights as important as a caloric deficit, or is it just the caloric deficit that matters? The next question was, we talk about running all the time,

but what about walking? What are some pointers that we can give for walking correctly, and what are the benefits of walking on your health, fat loss, and muscle gain? And the final question, this person is a personal trainer. They have a client that wants super intense boot camp style classes, but that's not appropriate for them.

How can they communicate to this client that they need to be doing different workouts for their goals? Also, this month, our most effective fat burning program in the short term that we have is Maps Hit and it's 50% off. Now, hit stands for High Intensity Interval Training. This program is designed all around that with barbells, dumbbells, and body weight. There's three levels of fitness in this program.

It's very well made. It's made for those of you who want to burn body fat quickly. Remember, it needs to be done appropriately low. This program half off. Here's what well made. It's made for those of you who want to burn body fat quickly. Remember, it needs to be done appropriately low. This program half off, here's what you do. Go to mapshit.com, M-A-P-S-H-I-I-T.com, and use the code hit50H-I-T-5-0 for the discount. Also, if you want to check out our other maps programs, we have other maps programs for different goals. Just go to mapsf products.com hit me up

So soothing What is is that focus? Yeah, this is like okay? If you're if you're a professional brain of M user, like myself, you've gone through like the focus sessions, but you realize there's more music options. Yeah, you had to teach me how to do that because I was trying to find it after the last time you showed us and I can't find one.

Under focus or whatever, there's different categories and that's the classical, that's the one I use, the classical focus. Dude, I can't even tell you, like I use it like almost every day. Every time I'm reading something, I just put that in the background, and it helps to block out all this noise and distraction. But yeah, that's my favorite section.

You have to go to the right-hand corner for the drop-down menu. Or the more at. Yeah, you do more. And then there's even nature, and there's all kinds of other different options for focus. And some of the other ones, the meditation and so they give like even more. I don't even know if people know that. Like it's more than just like the five options they give. It works. The science freaks me out a little bit. I know it works almost too well.

Well that's what I'm saying. Like that's you know what they say with great power comes great responsibility or as Jim Quik would say with great responsibility. Come on. Great power. Reverse it. Mind blown. Yeah. No, it's, uh, it works so well. It's a little bit like that science is a little bit scary. I know.

It's interesting. Yeah. You just imagine them playing it on loudspeakers like a crowd or something. Everybody's like, yeah. Yeah. I will. Yes. From you.

I will do anything. Yeah. But it, but it, but it fucking works, dude. So if I, well, Justin's been, I will buy yes from you. I will do anything But it but the but it fucking works dude so fight well Justin's been on love it Justin's been on fire Did you see the the burger post that he had made? No? Oh? Yeah, the one with the bun were drugs the bun. Oh, dude everybody thought I was roasting everybody Everybody thought that was a butcher box ad that they created and that was just something that Justin had created But man it went gangbusters on there. It's still going. You came up with that over, and when we were at Oakland, right?

Yeah, I know. We were having our little retreat. Dude, that was hilarious. That was hilarious. This was Justin does well. We'll be talking about something. And then out of nowhere. We'll go off in the corner.

We're like a burger. Yeah. Yeah, we're talking about. He's like, you're the meat. It's not so stupid. Like, when you say it like that, like, Sal Because you're the meat. Yeah. It's not so stupid. Like, when you say it like that. Like, Sal, you're the lettuce. But it's true.

I'm like, Adam, how many fucking the edible chocolate that you eat? It like comes to me in waves, dude. You know what I mean? Like, I can't stop it. I got like waves keep coming right now. That's creative brilliance. It's like a hundred things that nobody understands.

One home run. I'm just glad we're in a place that you can now, you can give it to somebody, somebody can create it for you, and then it can come to life. I know, because before that, it's hard to describe. I'm like, guys, no, listen, this is how I want it. I remember, there were two ideas that I remember.

The one was the time you were explaining ramp water, but it was that. Then the other one was when we were at Epic Fail. When we designed Maps Prime, and we were writing a compass part. It was by far the hardest program we've ever did. Dude, we were really stretching ourselves.

And it just disappears. For like, it was like two and a half hours. You were just in your own world. I was trying to make sense of it. And it comes back and it's like, we're gonna design this like color graph and this, I'm not even like what's that. Yeah, I was trying to organize every time I'm not even like, what's that? Yeah, I was trying to organize it.

I'm like, and then there's this compass. And we actually end up using the compass. Yeah, it's just the term of it, anyways. Yeah, that's how my brain works. We had like two or three pages written of stuff. Oh, no, like hell, a deep dude. You're like way too far. Yeah, you know, you know, you ever think of like inventions

or ideas that are ahead of their time? And then 50 years later, they come out with it and they're like, fuck in that dude said that shit 50 years ago. We talk about dude, like I am that guy. Come up with some way to ahead of its time. You know, that is 100% me. You're two brilliant. It's just too much.

It's like, you know, well, smashing pumpkins is kind of an example, but I feel like they're way ahead of their time, but they are still popular though. Yeah, yeah. What are some examples of that? I'm trying to think of examples of when people came out with things, and it was just too,

like wasn't the Macintosh Lisa, that was kind of ahead of its time, right? Oh, right. That was a fail, yeah. It was a first like personal computer that was kind of, and he was on the right track. He was definitely on the right track, but yeah, it took a while to refine that idea.

Yeah, yeah, yeah. There's a few other examples I can't think of right now. Yeah, anyway, yeah, but it worked, dude, the burger. Yeah, all right, cool. Well, it's like, when one lands. What is it again? It's Adam is the sauce. And I'm the sauce and then we knew that.

Yeah, yeah, you provide the nutrients. I'm the lettuce. Yeah, I'm the, I'm the, I'm the, the, the, the, the, like you nourish us. Yeah, yeah, you provide the nutrients. I'm the lettuce. Yeah, I'm the, I'm the, I'm the, I'm the thin piece lettuce. Yeah, like you nourish us. Yeah, yeah. And then I'm like the,

the tasty fat. Yeah. Anything cheese and bacon related of course. Yeah. And then butcher box was like the natural, you know, go to for the meat. And dogs, the buns that hold us together.

Dogs of buns that ties us all together. You, that could have easily been you though. You could also be the buns for obvious reasons. No, Doug is that. Well, he called it together. Yeah, because it's the... Yeah, but Justin's the flavor of the show. The flavor of the show. Of course, but I'm thinking buns,

I'm doing more of a direct thing. You know what I'm saying? Yeah, that's spicy sauce and you know what I'm saying. That's why that's so much better. That's the obvious thing. Everybody makes the butt jokes on Justin, which I'm sure he's like, I'm like, okay, all right, dude. What's the cheese butt and like, what's in Star Wars?

You know that's, that's gonna be on my fucking tombstone. It was just, I'm gonna have a like a peach emoji, cheese and like, you know, some Star Wars characters. We're all gonna be like sad and stuff and we'll be lowering them in there on the tombstone. I'm like, that's what I left the world. Like Justin, cheese butt and Star Wars. Yeah.

Anyway. Do you see our boys? Do you see our boy Sam over with good wives? Oh, good wife. Dude, so cool to see them, man. It's our target. Yes, every target. That's huge, dude.

That's major. It's cool because that was one of the very first companies. They were the first ones to like, want to work with us. Yeah, we linked up with him way, way early on, mind pump, before we were doing any sort of advertising or marketing with anybody, and they were just a baby company. We were a baby company and just loved what they were doing. I love their message. I'm a wipe's guy. That's how we got connected after that episode that we did. Oh, it made way too much sense. I mean, that was your whole thing. And the beginning was like trying to tell convinced people,

like get rid of, you know, the toilet paper, there's other options. Yeah, but I just, I love the, I mean, if I don't know the last time you guys had checked up on them, but their marketing is really cool. So they got like little sayings on all the packages that you open up and they're funny and witty and they're advertising on the edgy side,

kind of like liquid death. So they're making some cool moves, man. So super proud of those guys, shout out to them, man. How many stores, how many target stores are there? Up a gillian. For tons, right? Yeah, I mean, that's pretty much gonna guarantee that you're gonna sell way more.

It's one of the few retail stores is still kicking ass. Like all the rest of them are like pretty much dinosaurs. Yeah, yeah, yeah. Yeah, we were texting back. Oh, it was 18, over 1800. Yeah, just to fill those orders has to be insane. Can you imagine what it would be to just fill that? God, just fill the order

because obviously they, every store wants more than two. I wouldn't even say so. I wouldn't have they did a test first. I'm sure they did, right? They tested a few stores. Yeah, well, I knew they were, I think they got into CVS first for some locations, but the target was the big,

to be in every single target is a big fucking deal. That's a really cool, and it's cool because- That's a growing market, right? The whole wipe for adults. Yeah. Because I didn't hear anything about it five years ago, six years ago. Yeah, I remember when I first told you,

you were like, what? Yeah, well, because we had to be flushable, right? Because that was the thing. It was like, you don't want just like wipe and then throw it in the trash can. Yeah, and I was in some pros. Yeah. But then you're garbage. Oh, don't worry about it. You know, there's like flies. Yeah. Yeah. I remember when I first met you at them, I come to your house and I walk in your bathroom. I'm like, they don't have kids, why are there kids butt wipes here in front of the toys? It's weird, kind of weird.

What is he used it for? I'm thinking bodybuilding stuff, like he's used it like the wipes. Yeah, like does he use it to wipe off like the tanning stuff? Or I don't know, this is kind of weird. And then you told us why you use it and I was like, okay, it kind of makes sense.

Yeah, I bid on that for like, shit fuck, I'm 30, so it's 15 years now. You've been using them for 15 years. 15 years yeah I was in it. It was a stripper tip you know. Oh yeah. Back when you were stripping. Yeah stock advice.

That was dating strippers. When you were doing the spread on the pole. Yeah whatever. No but it was some of the best advice that was ever given to me, man. I passed that along to any dude. Like nobody wants their business smell like, you know, like, Yucky Poo.

You know what I'm saying? Like, Yucky Poo. Yeah, I'm saying like, Yucky Poo. Yeah, let it kill the mood for your girl. You know what I'm saying? She goes downtown and it's like, oh, bro. You got the Yucky Poo going on, man.

Dude, do you start with the regular toilet paper and then finish with the, I forgot you had a strategy. Yeah, I conserve, you know, saying I'm not trying to waste. So, you know, I use one, just one of the little white bees after the fact, sometimes it needs to, just depends. Depends on what you wait to do for it. It's a terrible mud butt.

What did you post about planet fitness? Our favorite gym of all time? Oh, dude, you hate to do for it. It's a terrible mud butt. What did you post about Planet Fitness, our favorite gym of all time? Oh, dude. You know, it's tough to hate on them because we hate their strategy, but as far as a business, they're crushing, dude. They're opening up 200 and this week, right? They'll be opening up, excuse me,

this week they said this, that they're gonna be opening up 225 gyms just this year alone. So they're, they're, they're going to be this year alone. Yes. Aren't they taking over, aren't they taking over all the old toys arrest and the old seers? Oh, I hate them even more now. I know. Toys arrest is fucking.

Oh, most rarely have toys arrest. Well, you remember that was the, the strategy. I remember talking to master off and those guys like when you do that was the strategy. I remember talking to Mastroff and those guys, like when you do that, it's so much cheaper to go into a facility like that and outfit it for a gym than it is to build a gym ground. Yeah, so yes. Mark, taking advantage of the real estate.

They have 1800 locations right now already. So 1800. Damn. And then they're opening up another 225. Oh, they're franchise or private? No, they're public, they're publicly traded. Public, 400% the stock has increased over the last four years. Gosh, they don't even ask squat racks there though,

right? They have Smith mission. And you can do deadlifts. You're not allowed to do deadlifts. And if you work out, if you're, I, people have messaged me that they've gotten warnings for being really muscular wearing a tank top. And they said, Oh, you're intimidating. Warning.

Or members. I don't understand. Yeah. What's your private organization? I don't care. You want to kick wherever you want out. That's up to you. However, I don't like the double standard.

Could you imagine if they went up to somebody and said, Hey, you're too overweight or too, but because this person's muscular, they can say, you look to a particular way, we need to kick you out. Yeah, what happens when one of their members starts getting really good results. Oh wait, that doesn't happen. Yeah, well the model, well think about it. The big box model has been for a long time,

sell as many memberships as possible and make sure that they don't use the gym. Well, they just, they took, capitalized on it. They took that to the extreme, right? I mean, they charged $10 a month and they are targeting the, what I think is 86% is what I saw the stat of the average non-Jim goer.

So that's who they're going after. They're not going after all the people. They're not fighting for the same scraps. No, they're not fighting for all the people that already have Jim memberships. They're looking to try and entice the people that are on the fence or probably you've never even really thought about going to gym but go, oh wow, for $10 a month

and I get free pizza, that pretty much cancels it out, that's a no-brainer. You know what I'm saying? I mean, that's literally the model is you $10 a month and oh by the way. Once a month. Yeah. Yeah, once a month we have unlimited pizza and you're like, well, shit, I can do the math here. I normally pay $2, $3 a slice. I can eat four or five slices.

I mean, I mean, I'm at the end of the day. Maybe one day I'll go to the gym to work out. I don't know, but I'll definitely go down there and get some pizza. And it's so cheap that, because the model has always been that it's too inexpensive to cancel. So here you are, you're at home, you're looking through your bank account,

and you see, oh, there's that gym membership. I keep paying. I haven't gone for six months. And then you think to yourself, it's only ten bucks a month. And you know what, they got free pizza, I can go down there if I want to have free pizza. I probably should work out. I'll just keep it. It's so cheap that you don't. It's brilliant. It's a brilliant, it's a brilliant model from a business perspective. Did you see that? Did you see it? I don't know if if you guys somebody sent me a message from their planet fitness where they had the unlimited pizza day And there was a sign that said two slices per person please I guess people were going in there and of course Oh, wow. Yeah, they're going nuts. Yeah, that's what you get. You're attracting those people You're trying I guarantee there is a good portion of those people that sign up for that exact reason.

Sure, sure. I mean, that's the way. There are some people that go though and are very, I've had a lot of people that are like this thing. No, of course. We have members that, I mean, we have listeners that tell me that the plan of fitness is the only gym now. It's the only option.

Right. And they're in their area. So I get that. That's another thing too. I get that a lot. They're the only gym in my area that's got to be part of the strategy is to go to these towns that don't have big box gym Right, and then they open it They open it with in these towns without any clubs. So they can attract all these people for

cheap. Yeah, yeah, no interesting. No, it's a brilliant model very interesting. No anyway Just you guys see the artificial sweetener study that came out. That's just another one. Yeah, so I saw it on our forum and I saw the pushback, the lane fans, the correlation causation thing. No, no, what it is is, so here's the thing with artificial sweeteners. The current research shows that it's probably not toxic, highly likely that's safe for, when it's used for the amount of time that they study

in four, which these studies are typically months or whatever, they're not the super long term controlled studies, and that's because it's real hard to do. It'd be really hard to do this really long controlled study on humans without having them live in a laboratory and do all that. So what exactly is the same? Well, it's just another study that shows that people who consume lots of artificially

sweetened products are heavier. They gain more body fat. And it's part of the reason, I don't know if it's the artificial sweeteners. I doubt it. Although there are some studies that show that there's some interesting insulin, insulin resistance effects on the microbiome of the gut. I don't think that's what's causing the weight gain though. Although that's something you want to pay attention to. I think it's what we've all experienced as trainers, training people. I know that when I have clients who go and consume lots of artificially

sweetened sodas and drinks and foods, that it only gets them to eat more of other foods. It gets them to crave more of these sweet foods. It's a hyper palatable type of food. It's not part of a good food relationship and people just tend to consume more calories as a result. And so putting artificial sweeteners or artificial, artificially sweetened sodas in somebody's nutrition plan as part of their healthy nutrition plan

or as a part of a plan to help them get in better shape. It's kind of weird. I don't think it's a good strategy, never do. Yeah, I think it's a terrible strategy. You guys ever have clients that use them and it's real successful in whatever or typically doesn't it turn into a kind of a replacement but then they add other stuff into their diet?

That's usually what I see. Yeah, yeah, because it's all about the flavor still, like all that stuff, like it's just, like reinforces that sort of mentality. Yeah, I think what we have to understand. Well, you said something a while back, so that I think is just, this is the way I think I like to try and live my life,

which is this philosophy of instead of like, until it's proven that it's going to hurt you, I'm going to do it on the other way around. Like I'd rather be on the safe side and until it's proven that it's healthy or good for me. I would rather, I'd rather be until proven innocent. Yeah. Like it's the opposite.

I think that way too. And I think that's the, and I think for fitness people that are fitness leaders in our space, I just think it's irresponsible to push that agenda that, oh, it's totally fine. It's like, well, we don't know enough for us to be sure of that. And I'd rather be completely sure before I say that. And so, and I've openly amid on the show before about, you know, drinking diet coax and that's own and so and I've openly admit on the show before about you know drinking diet coax and that's been like a An addiction of mine for a very long time and you know I'm very aware of it like it's it's one of those things that when I allow it in the house

It can it can go from one one every other couple days a week to all sudden three in a day I mean right so watch myself scale to that relatively fast. And we, you know, right now we're on one of our breaks from them. So I don't have them in the house right now. And I haven't had them for a few weeks now. But after a while, you know, Katrina will say, Hey, do you want to do any die coaks? Do you want to them? Yeah, you know what? Go ahead and buy one case and bring it in. And when I bring it in, I do the same. It's like, Oh, it's been, I haven't been having it, so I'm good. So, you know, only when I'm eating a certain meal

where I, that I would crave to normally have Pepsi, I'll have this diet coke. Cause I prefer, and I've shared this to, because I know you just would drink a regular Coke. I don't like regular Coke, I think it's too sweet. But I like diet coke. And so, I will drink that. And then what I notice is,

because I have the case in the refrigerator or whatever, then the next day I end up having another one, the next day I have another one, then a day I notice I have two. And then I've seen myself get three in a day before, and I'm like, damn, that's crazy how fast. Well, that's the, see, this is a good topic here, because I think people associate the negatives

of particular foods solely with the fact that it contains calories or that it contains sugar. But there are other negatives as well. So even though the soda is that you're drinking, Adam, don't have calories in them, so a lot of people are thinking, well, what's the harm? Who cares if you drink a bunch of them?

There's no calories. There are other effects. And one of those effects is that how it changes your behaviors You start with one and you find yourself having more and more and more of them Right that bleeds over into other Aspects of the way that you eat food and the way you value food and yes food can be valued and it should be at times for it's It's tasty and it's flavor and the heedingistic value But if that's all we value, you're never going to get past.

You're never going to get to the point where you have a really good healthy relationship with food. That's what these things encourage. It's like no consequences, but here's your, you know what it reminds me of? It would be like if we had artificially intelligent robots that seem like humans and you could be like, hey, have sex with them, murder them, do whatever you want with them, it doesn't matter because the robots are not hurting anybody. Do you really think there would be no negatives, even though you're not hurting a human? Do you think there's no negatives to show an Netflix?

Did you ever watch that? No. Oh yeah. God, I forget what it was called, but that was like the whole premise was, you know, that they were replacing everybody with these robots that they could just do whatever they want up in this cloud. And basically there was this whole like thing where they would go up and just do like all that crazy shit,

like murder, rape, and all this kind of stuff. And obviously, you know, that came back to haunt them. Right, right. And that's the behaviors that you're trying. That's it. And so I'm not saying don't do it It's I mean, I see it. I see it myself, you know, and here's the thing I don't think it's right to demonize it You know, I think it could be a lesser evil at times. I you know, I don't think it's something that we should

Be trying to use scare tactics on people. I think right now we have this extreme. We have the lane-norton side of it, which borderline promotes it. And then you have the other side, like the wellness that do the fear mongering. I think that you have these two extremes where I kind of find myself somewhere in the middle of, hey, I recognize, this isn't the most ideal thing

I could put in my body. I recognize this is probably taken, even I noticed it takes away from my water intake. If I'm drinking three diet coaks in a day, I'm most certainly not hitting my gallon of water or whatever I'm doing. So I'm replacing something like water with this diet coke. I don't think that's an ideal situation and I don't know enough about the long term effects of me consistently doing this. Probably not the greatest thing for me to do, but I'm also not going to beat myself up over it. I think it's it's the worst thing in the world, but I'm going to be aware of it, and I'm going to try and put good habits and behaviors

in of not allowing myself to always introduce it into the diet. So I think that's, to me, that's the real answer to this. And it's really, it's our attempt at eliminating all the symptoms of a behavior, rather than looking at the fact that the behavior itself Can also be a problem, you know what I'm saying? So it's like oh Let's look at the behavior forget the behavior. You're gaining fat. Let's let's handle all the facts that you're You know all the things that are gonna make you fat. Mm-hmm. That doesn't change that the behavior itself Can cause other problems. So it's it's obvious to me that people who consume, consistently consume artificially sweetened sodas

and foods also tend to consume more calories and other foods and also tend to not have great relationships to food. And this especially goes to the whole fitness world where these guys and girls who look shredded or whatever and they because they're able to maintain their calories where they need to be, they have some of the worst food relationships of all time. Lots of binging, lots of restricting, lots of problems around and stress around food just because they

look shredded doesn't mean that they've solved the issue with food. In fact, like I said, oftentimes they have more issues with food. In fact, like I said, oftentimes, they have more issues with food. So anyway, what was, you were talking about some, the game, the sharks game, who was talking about that? Oh, I've got the, you're so funny. Oh, oblivious, you are. Now what's going on right now? The sharks are in, so I shared the video last series

with the sharks, right? Did you see that with the game seven where we went crazy that I told you to beat the night. Yeah, that was like the best game. Yeah, that was like the all-time best game ever was a game in game. Game sevens already are like, you know, I can only count on one hand probably between basketball and hockey and football of, well, there's no game seven in football, but playoff games that came down to the final game like that that I've been to baseball, a big example of that. So there, I can only count on one hand.

So tonight I'll be at the game seven again. So this is the next, the next series we're playing in Colorado and we're now down to a game seven. So I'll be there at home tonight watching that, which is, they're just, it's do or die. It's do or die. It's been us doing it again. Yeah, all the way. Yeah. So it's always, it's do or die do or die it's not so they're doing it again Yeah, all the way yeah, so it's always it's always fun to watch watch the what's the furthest the sharks have gotten

So we made it up. We well, we've made it all the way down to the semi-finals So you never do the finals no the year that the we just had like it's been what I think it's been Six years. I want to say someone will correct me on that. We lost to the Kings. We were up on them on a series. They came back one four games in a row to beat us. They went on to win the Stanley Cup that year. So that was like to me, even though we weren't in the conference finals that year,

that was the first or second series we played them, and they went on to win the whole thing. And we were up on them three games to nine and they came back on us and did that with some brutal. Yeah, that was a tough. That was a tough. So if they win this round, then we go on to the Western Conference finals and then you go off to the New York Stanley Cup. So this will be the semi-final.

If they win this, they go the semi-s. Yes. Oh, wow. Exciting. When's the game? yes. Oh, wow. Exciting. When's the game? Tonight. Oh, dude. I'll be there tonight.

And you're hyped. Look for me. Yeah, I'm totally hyped. I mean, these are my... What times the game? Six. How long does it go till? Typically, three hours, two and a half, three hours just depends on if it goes to OT or

not or a lot of penalties. Like, do you find it hard to sleep? Sometimes, yeah. If my adrenaline's going afterwards. Yeah, it'll be, it's a little, like the last one was crazy. I was like hyped all night long. Oh, wow.

Yeah, yeah, yeah. Is that can imagine you're watching the last game? Oh, game seven, dude. Everybody's gonna be hyped. All the players, everybody. Yeah. Do you drink? I haven't on the last couple. Sometimes I do, I wouldn't tonight.

If it's a game where I gotta be back up, I'm gonna be here early tomorrow morning. Well, I was gonna say, if you do drink, have you tested the Organified Detox capsules or whatever? So I did not the capsules. I've done the powder where we did the... No, that's the immunity. I did the detox the other day.

Did that's their new product? I haven't tried it yet. No, I haven't tried it. See, I don't I did the D-cut, talk, see the other day. Did, that's their new product. I haven't tried it yet. No, I haven't tried it. See, I don't know when the protocol like to take, I took it like after the fact. I don't know if preventatively that might be a better strategy or not. Like do they say in the directions? I would assume you would drink it. You would take, it's that specifically for drinking alcohol, but some of the compounds

in there, it's got natural doretic and it's got, I'm just gonna ask you, what's in it? Milk Thistle, Dan the Land Root, and I can't remember the rest, maybe Doug could look it up, but I know milk Thistle has been shown to improve liver, some of the measurements that we use in blood tests for liver values, like some of the enzymes, and milk Thistle has been used for a long time for helping people with

liver detox now. If you drink, obviously, that's why I'm thinking it would be a sense. I know exactly. Now that I would have sink into. Yeah, milk, milk thistle has been something that for the long time in the bodybuilding community that you would use whenever you're taking steroids. Yes, that's right. So they would take it with anabolic to help keep their liver's health mitigate some of the Yeah, well, it's got any oxygen. I don't recommend it for steroids. I don't know how effective milk thistle is especially if you're taking toxic

You know things to for your liver. It's been a staple. It still is well. It's it's okay So some some countries actually prescribed milk thistleile for mild elevations of liver enzymes. Then it has a dandelion root, which is a natural doretic. So it helps rid the body of extra water. It's good for your kidneys. Actually I could see that being a good strategy for somebody who is bloated to see if this helps reduce water weight. But I'm interested.

I'm interested in this new product. I don't always, I don't always like the term detox because it gets hammered by people in science. But the ingredients in there are legit. Do you understand the mechanisms by which it works? Is it speeding up the process? Because the liver is supposed to do this anyways, right? So the liver is supposed to do this anyways, right?

So the liver is supposed to be a big filtration system for our body. I haven't researched milk this in a long time, but if I recall, it helps when the liver is detoxing, because that's what the part of what the liver does, maybe a better word is filter. Because isn't that what it's doing really? Is it not really detoxing?

Is more like it's filtering? I think, yeah, I think kidneys would be concerned more, more filtering, but yeah, I think the liver would be, would do that as well. But from what I remember reading years ago, and I haven't done a lot of research recently on milk fissile, but it helps prevent damage happening to the liver from toxic substances. So like if you drink a lot of alcohol, the liver gets, you know, it detoxes it, right? It detoxes the body. If you keep pounding, keep pounding alcohol,

the liver gets overwhelmed and it starts to become toxic. Right, Doug, pull up a picture. I've definitely seen this before. Pull up a picture of like an alcoholics liver. Oh, cirrhosis. Yeah, what it looks like. Terrible, right? Terrible.

And isn't that one of the first places too that we store fat too? You get fatty liver. If you, if you're unhealthy, if you consume, I know consuming too much fructose has been linked to fatty liver disease. Milk fissile supposedly helps with that as well. But there's other ingredients in there that's supposed to be good. And you know, organifies reputation so far as that their products deliver. So that's why I said, if you're drinking tonight, I'd be interested. Take a few of those and see if you notice, you know, if you feel better the next day from it.

Yeah, no, I'll try it. I know we have them here at the studio, so I'll grab some before I leave. If I drink, I don't know if I'm going to, if I'm going to drink tonight or not. I wonder if it's even, if it even makes sense if you're just having a beer too versus if you're having two or three or four, you know? It depends on sensitive. I'm not like this anymore, but I used to be like,

recently I feel like I had tolerate alcohol better, but I do know people that I'll have one drink and they'll just feel terrible the next day. I know, yes, one of my friends like that. Really? Dude, like I marked this date on my calendar just recently Yeah, the next day. I know. Yes, one of my friends like really yeah, dude Like I marked this date on my calendar just recently because like November 12th, I believe They're coming out with the Mandalorian if you guys even heard about this series that

Disney's coming out with it's basically their answer to Game of Thrones, but they're utilizing. Oh, yeah, yeah, they're utilizing the Marvel characters No, but this is this is just through the Star Wars universe. So they're using the Mandalorians was like Bulba Fett and all those guys with the helmets and everything. Yeah, so they have this whole world that like they've never even shown this world. And so they're like creating this whole thing with John Farrow's one's going to be directing it. But apparently like all the critics and everything are going crazy before. It hasn't obviously, it hasn't come out, but like they show screenings for some of these critics kind of look through and give their you know feedback.

And they're just like, dude, this is groundbreaking. So this is, okay, so I shared this. I didn't know this was the name of it. This is what I talked about a while back when I first was talking about all the moves that Disney was making. The budget is bigger than what Game of Thrones budget was. Yeah, which that broke all kinds of records on how much money was spent on Game of Thrones. This is supposed to rival that. And so they're shooting it kind of like, I guess, like Avatar word, everything is green screen behind them. So they're able to like get like really crazy expansive

with like all these shots and like what they're able to do with it and. Oh, wow, there it is. Yeah. You just brought it up. Yeah, so it's it's kind of like what's cool about it is I like you guys like Rogue One. Did you guys?

Yeah, I did. It's kind of like that, but like it's gonna be more realistic less like lightsabers and fantasy and shit, but I'm excited about it, because it'll show a whole nother side. It's right after Return of the Jedi, basically, it continues on there. And this is gonna be shown where?

Is this on their planet? I don't remember what the name of the planet is, but it's so cool. No, no, no, no, no. Like, how do I watch this? It's on Disney. Yeah, Disney's streaming service, no, no, no, no, no. Like, how do I watch this? It's on Disney. Yeah, Disney is streaming service, so they're coming out.

Like, this is like, they're, you know, they're crown jewel, like, they're coming out with basically. Wow. So, yeah, I'm super pumped. Disney's a smart buy, man. Smart buy. I don't know, I don't know, Elliot Holst, I don't see any sexism in this piece.

Oh, I don't know, dude. What is he doing? I don't know, guy. What is he doing, man? Talking about frogs and stuff. He was, he's like talking about how Disney conditions men because the princess kisses the frog and tells us that we're frogs, ugly,

that we need a princess. We do a lot. And I'm like, come on, dude. No, wait, you're going so far now. Way too far, dude. You're reading real far into this. Yeah, you know what, once you start to go down a particular path and you start to become paranoid and a little bit delusional, it's really hard to turn someone back because then

what ends up happening is if you tell them, hey man, you're being paranoid and delusional, that becomes, you then become part of the. You're a target now. Well, no, you become part of the conspiracy. You become part of the big thing that you're finding. You're a shill. It's very hard to pull someone out of that. Do you think he's drinking his own cool aid

or do you think that's just a smart strategy? I mean, I feel like that's, well, he just decided at one point, like I just need to be more extreme. Well, being decisive is like what's so important. Device of, divisive, sorry. That's what's more important is him saying like, okay, making a hard stance

On something and because it's controversial it gets people talking about it more people sharing it Whether you agree or disagree well the way I look at it is Anytime you have an extreme movement on one side there tends to be an extreme reaction on the other side so what you've had recently is this action on the other side. So what you've had recently is this just interesting movement that is coming out that is blaming men for everything and calling everything a patriarchy and everything is oppressive, especially if you're a white male, especially if you're a white Christian male, it's like open season. And so like clockwork, the opposite side will come out where they're going to blame women,

they're going to blame feminists, they're going to blame, you know, they're going to use the same tool. It's the same tactics. It's the same tactics. It looks exactly the same. That's what's so frustrating about it. It's the same reason why you see the extreme version of Democrats, extreme liberals coming out right now.

It's because they're in reaction to Trump, they're in reaction to his rhetoric. So now you have people who are like, oh, I'm an actual socialist and I'm a Democrat. That would have never flown. Yeah. Like, seven, eight years ago, you said you were a socialist, they wouldn't elect you.

Now it's like, it's become part of their strategy. And it's just that whole action reaction thing. You know, extreme over here, we're gonna be extreme over there. You're gonna say, we're racist, we're gonna say you're racist too, but we're gonna flip it. And it's gonna be this crazy back and forth. So I feel like he's kind of this part of this extreme reaction to an extreme action that's been happening.

Not justifying, I think it's equally as silly and crazy. It seems to be getting away from somebody asked in my story what I thought about him. And as far as his fitness advice, man, I tell you what, he had one of the better YouTube channels out there for a very long time as far as putting out really solid, good fitness advice. I mean, when it comes to programming and strength training,

I think he's incredibly knowledgeable and I think that he's one of the few early people in YouTube that was putting out really good information. But, you know, like we were saying to the death, I think he's jumped the shark. You know, I think he's now, and now he's moving into this political space, which it seems like all these guys tend to do that

once they get to a certain, you know, size or popularity or fame that it's like the next natural progression is, let's get political and do that type of whole thing. Say some crazy. Yeah, just. I wonder if it's because once you reach a certain, because you got to put yourself in that space, right? Once you, enough people have told you that everything you say say is awesome, and if enough people have told you, oh my God, you've changed my life, I got it.

Whatever, if that starts to go to your head a little bit, and then your other ideas now, you think are just as valid. She's been sitting on these ideas, yeah, just brewing. Yeah, right, because- People want to know this. Because they want to know about frogs. And oftentimes, exactly like in princess movies.

And oftentimes, if somebody's really smart in one area, like if you're an amazing artist or an amazing musician or a phenomenal actor, we think that you're really intelligent in other things as well. And so, and you start to believe that yourself. Just because I invented the iPhone doesn't mean that I'm going to know everything about economics or know how we should treat certain problems or just because I'm a phenomenal actor doesn't mean I have great opinions on other things. All you know is that I'm a great actor.

So just value me for that. Oh my God. Did you guys see and John Travolta's Instagram that he created? No. He just got weird. It's so. What now? Please. Graham that he created. No, he just got weird. Dude, it's so, please, please. And like, I forget the comedian's name

who brought this up, but he took, like it was like the best thing I've ever seen. Like it's so awkward, it's so crazy. It's just funny to me to see people who have like, like they're super, super famous. And you know, like he flies his own personal private jets all the time and he lives like a lifestyle that's just not like we don't relate to it and he's trying to be all like relatable and like he stares at the camera way too long and he's just it's kind of weird.

It's so weird. He's like hey guys'm fine. I really appreciate the comments and like, to look, look, look. Oh, Tom Segura, he's the one that like brought it up. I was dying though. I was like, thank you for this. It's a little bit weird. It's great. Well, you know what, it's great.

Well, it's any like one of the, like, what a lot of these guys are doing. It's like, I don't, I like the guy. It's so weird. Taylor and I talk about this actually. Like what, for example, I think Will Smith is doing an incredible job actually so yeah You've got a lot of these mega famous people John Travolta Will Smith that were mega famous, you know 15 years ago

Before all this yeah before all this and they're seeing the rise of these you know Instagram celebrities and they're trying to stay relevant Yeah, and they can see the disconnect those what I'm trying to like totally. Yeah, no, and they're trying to stay relevant. And they see the disconnect, those are what I'm trying to highlight. Totally, no, and I agree with you, and I haven't even gone through his page that a lot of them are scrambling. A lot of them are trying to figure out, like how do I stay relevant in this time right now

where Instagram people are becoming as famous, and we saw a micro-casm with that is when we went to the Olympia, or I went to the Olympia like six years ago, and I remember coming in and seeing, you know, Joey Swole and Devin Feseek from Shreds with banners and lines of people, more than I saw Jay Cutler and Ronnie Coleman. Like, I mean, nobody was even wanting to talk to them

and there was just lines of people for these fucking kids that haven't done anything. But I mean, that we're in that that we're in that shift right now. So you see some of these guys, you know, starting to realize like, oh shit, if I'm going to keep selling or making money or stay relevant, I've got to make myself into something on social media platforms and there, some of them have no fucking clue. Yeah, and not only that, but there's great. A lot of artists and actors are really, they come out of their shell

and they're really good at acting a character, but then when they become themselves, Michael Jackson's a great example. Had you never heard Michael Jackson in an interview and all you ever did was saw him perform, you would think he was this charismatic. Charismatic, extroverted, like whatever, but then you're like, whoa, this guy's kind of weird. A lot of these actors are like that. So when they do their Instagram themselves then you're like, whoa, this guy's kind of weird.

A lot of these actors are like that. So when they do their Instagram themselves, you're like, wow, it's shocking. No, I've noticed that. I'm just doing with actors because I mean, it is, that's part of the craft is to be able to become somebody else. And I think all the time they forget how to be themselves.

You know, they're just like, oh, yeah. Or they're just awkward. Yeah, they're just awkward. Yeah, it just doesn't gel. Dude, did you see the article that's being, I think was shared in our forum, Justin on the homeless camp in Santa Cruz? Oh my God.

Did you see how big? No, no, I just tried to bring it. I've tried to not tell. It's not telling. Because I feel like I'm just gonna go on a crazy rage and rant about it because here's what you have to understand. Okay, so this encampment just kind of started out of nowhere.

There was like this little adjacent space next to like a little strip mall. Well, you say it's a little. The video shows, it's not little. It's huge. Well, it started as little as I'm saying. Like there was like one or two tents and then it became like, yeah, like 50 tents,

they smash all in this one specific lot right off the freeway. But the thing is, there's a homeless shelter designated to help homeless people literally right across the street. And they just decided that, no, they won't let us do drugs in here, so we're going to go right here and just camp. And so now they're there doing drugs openly. Three people died of overdose. What is like some of the community do? Their answer to it was to go give them more needles, fresh needles. And here's the thing, you might think you're doing something good because maybe they're not going to like share diseases or whatever. But you know where those needles end up in the fucking creek. diseases or whatever, but you know where those needles end up in the fucking creek. And then into the ocean and where my kids play and I'm not fucking okay with that.

Yeah, no. In fact, one thing that they did that was insane was when I read. Well, they gave them a bunch of free needles to prevent the spread of, you know, disease, but they didn't do an exchange. Yeah. So they didn't ask, typically what you do, the old ones. Yeah, what you're supposed to do, if you're responsible, is you give them a needle, but you say, give me a dirty one back. They didn't do that. They just gave them a bunch of needles.

So all the old ones ended up in the frickin' creek. What a smart way to fix that, just simply doing that. Like, here's your, well that's when they've always done it. Yeah, that's the way they've always done it. But it just kept increasing and like every time I like drove by it was just like bigger and bigger and then finally the community like rallied and then the court finally the judge ordered that to be you know moved and like no, we need to break this up and get you know it. And so this took a couple days of I would drove I drove by and I saw like a lot of sheriffs out there and and you know some movement equipment, but it was just like oh my god like

just like so much stuff that was stolen. Yeah, so you know you'd like to be like you know oh it's fine. Everything's great like they're in their own little thing and they're good. Well yeah, well they were causing a lot of crime and they were like going to these like adjacent stores and like pissing all over their, you know, their back room and like doing all kinds of crazy shit, like scaring, like all these kids that were like in the area, you know, trying to like take money from people walking by and it was like, oh, because they're out of their mind. They're on drugs and anyways, it was bad. It was bad and it's tough because I wanna have sympathy and empathy for people that are down and out,

but there was a designated place for that. When can we, I'm not gonna enable. There's a difference between enabling and then actually providing help and having them move on with their life. I can't put up with it. That's a tough situation because at some point you're going to be left. So imagine if you have a child who you obviously love and they're just not acting, they're acting extremely irresponsibly. They start doing drugs, they start stealing. At some point, you're left with the decision of cutting the cord. At some point, you have to say, because that's the only way,

that's the only way you could possibly help them. Of course, the other side of that is they could get even worse, but that's the only way you could really help them. So, it's a tough situation. It's like, if you want to help people, you have to ask for a little bit of responsibility back, and the reason why they're not staying in those homeless shelters, and the reason why a lot of them don't stay in homeless shelters is they get kicked out for doing drugs, because they'll say, you can't do drugs in here, I'm sorry, because they ask a little bit

of responsibility for the help, and I think that's perfectly fair. What a difficult, difficult situation to be at. How do you handle that? And I don't know where they're going to go either. I just know they finally kind of broke it up. And who knows? Like I just, I don't obviously wish any harm to anybody. But like, we can't have that.

We can't just like, you know, like have like a crazy, like that just like was, was causing havoc amongst the entire community. Yeah. It's become a big problem in California. California has, I want to say, one seventh, maybe the statistics, maybe I'm a little off, one seventh of the nation's homeless people. A lot of that. A lot of that has to do with, well, the weather, dude. Yeah. I mean, where you, you couldn't be tough to be homeless in New York City. You know what I'm saying? Not that there's not people that are, but it's like, man, they talk about struggling winters and she like that rough.

That'll kill somebody. We're out here, it's like, man, especially like Santa Cruz. You live outdoors. Yeah, Santa Cruz or San Diego, I mean, year around, would you have like one night that hits 50 something? You know, the rest of the year,

it's like a nice, cool 60 to 80 degrees year. It's not bad. Yeah, no, it's not bad at all. This quads 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 super foods to help give your health and performance the added edge. Try organic, I 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. First question is from John Wilmuth. Can you discuss strict press versus push press, the benefits of each and when best to incorporate them into your program. Let's first describe the difference between the two. I think this is something that we get this a lot with our programs because we've incorporated both strict press and push press and a lot of people don't understand the difference between the two of them. Right, mainly just describing one with a hip-hinging effect, going at the same time versus one knot. So, strict press meaning we're just trying to isolate and press directly from the shoulder.

And with a push press, I mean, you're going to get a lot more of that power benefit to it in terms of like accelerating the bar over your head and incorporating more of your body involved with that exercise. Yeah, it's that you're essentially, with a strict press, it's just this, you're just standing, you're doing a military press or seated, but we're going to talk about them as both they're being standing. You're just pressing it up with no other body movement or minimal body movement. A push press, it's like you're boosting the weight up using your lower body to give you

that initial boost and then the goal is to push the weight up with explosive power. I feel like this, the exercises, although similar, are different. Yes, one can replace the other, but I tend to program them as different exercises. And really, this is more of a discussion in terms of the benefits of explosive exercises versus the benefits of explosive exercises versus the benefits of controlled exercise. Well, right out the gate, so I think it's important that you learn the proper mechanics of a strict press

before you decide to incorporate a push press. Just like I would say in any explosive movements, I think getting down the proper movement first before you decide to do anything explosive. Because what's gonna happen with a push press where you're allowed to use your legs, inevitably you're gonna be able to do more weight and you're also at a greater risk

because you're doing that. And if you haven't learned to do a good strict press really well, allowing someone to increase their weight and use their lower body, you're putting them at a greater risk. So I will always teach a strict press first and get them to really understand the mechanics of that and keeping their lower body in a fixed position

while they press the bar over their head. Yeah, absolutely. You want to figure out how to properly stabilize that weight first and also where your range of motion lies and what kind of mobility you have with that exercise. And a strict press is gonna be one of those. You wanna really fine tune that process of where your threshold is,

where your mobility lies. And then basically just try as hard as you can to stabilize that process of the joint. So it allows for that, you know, that strength to be able to get to that ultimate, you know, height of that mobility. So with the, when you're adding more variables to this, to this process, it's going to create more opportunities for their, you know, to be deficiencies in that process.

And so that's why power, I mean, we're always trying to kind of stress power as like this is something you're working up towards when you have everything working harmoniously together because now if we include the legs, we include, you know, the hip-hanging effect, we're creating more ground forces, you're producing a lot more force intrinsically in order to be able to kind of explosively lift this weight over your head. So there's more danger potentially with that type of a pressing movement. So since it's the strict press as a regression or prerequisite to the push press. When I teach a strict press, two of the main cues that I tend to reiterate to the client that I'm teaching, one of those

being, I like them to squeeze their glutes really tight. And so they're squeezing their butt almost as if they're like pressing their pelvis forward, right? As they press up over their head to the butt, it's squeezed, they press the bar with their head, and then they pull their head through the window. Most common mistakes, too, most common mistakes I see when people push press, one of them is the arching of their low back and looking up at the bar. And when you finish a strict press

or a push press for that matter, when you completely get full extension, that bar should be up above your head and your arms and shoulders should be aligned with your ears and the bar shouldn't be out in front of you. So, queuing the glutes to be squeezed will help align the lower body, pulling the head through the window, or which is your two arms, pulling your head through that and making sure the bar is above you is a nice way to align your upper body so you have a nice alignment when you when you fully extend. It also is reinforcing the prime movers when you get into a push press. So when you get a push press you have a slight bend in your

knee and you use a little legs to help generate that momentum. Well that momentum comes from the glutes firing forward and exploding you up and then pushing the arms through. So teaching the strict press and exaggerating the squeezing of the butt while they also press over their head I think has been a staple cue that I teach clients. By the way, when you bring your head through the top of the press, you're not looking down.

That's a common thing that people do. They go, they try to go through when they're extending your neck out. You're just pressing straight over your head and so you kind of move your head forward to do that. The two places people hurt themselves on a push press typically, or the lower back, Adam addressed that,

squeeze the glutes, brace your core. And here's a second place that people hurt themselves with push press, they're shoulders, now why? Part of the reason why is when people do their strict overhead presses, they don't bring the bar all the way down to their upper chest. So they tend to stop right below their chin or worse at eye or nose level when they're doing a strict press. And then they go and they try to do a push press and they bring the bar down trying to suspend it under their chin or at their nose. And then they do this boost. And what

ends up happening with the boost is the bar drops down lower while they're doing the boost, hurts their shoulders. It's creating a lot more forces there for you to esensically kind of low. You gotta, you have to be able to, before you can do a good push press, you have to be able to brace your body with the bar sitting on your upper chest.

Otherwise, a push press becomes dangerous. So you should feel comfortable with the bar sitting on your upper chest with your elbows underneath, nice type form. you should feel comfortable with the bar sitting on your upper chest with your elbows underneath, nice type form. You should feel comfortable there before you even attempt a push press. Now here's what I like about a push press. It builds a lot of strength and a lot of muscle.

I can progress my weight on a push press faster than I can with a strict overhead press. And I notice big muscle gains with a push press, maybe even more so than I do with a strict overhead press. And I notice big muscle gains with a push press, maybe even more so than I do with a strict press. Probably because I'm activating my central nervous system more fully, I'm using my whole body. I also see a lot of carryover from the push press to sports.

So if you're an athlete, and of course, again, those prerequisite are met, you have good positioning, good form, good stability. You can rest the bar on your chest with good balance. Your core is tight and the low back problems, you can pull your head through, you've got everything right. The push press is gonna make you more effective on the field in comparison to a strict press

because sports are never really never with these controlled kind of movements. It's typically explosive. And this more closely mimics that. Well, what I love about how it compartmentalizes like one movement that's like very explosive. And so it's like, it helps you to really narrow down that process of control.

And so on the field, you're moving explosively and you're trying to react in so many different directions, a lot of times where the training process, and this is why I really like the actual training that goes into specific sports because the most of the process that we're trying to, we're really trying to refine has to do with decelerating and being able to control all these maximal force outputs that you're putting out.

But now, how do I safely and bring it back under control and slow down that process and bring myself back into composure? So, just isolating now a press and being able to move that is explosively as possible and then bring it back under control. That's something that, if I nail that down, now I can work on another movement that I can work under control. And it's like, I can start building upon these skills

which then now helps me with the overall because sports itself, it's a really complicated process. There's so many explosive moving parts that are continuously happening on the field or wherever you are if you're in basketball and you're playing a game, you're jumping all the time, you're slowing down, you're cutting, you're moving.

To not work on train on moving explosively is to your detriment. Right, right. You're just a side note. One thing about the overhead press, whether you do a strict press or push press, if you do it right, a lot of people don't realize this, but it really does a good job of developing the upper back, too.

It's not just a shoulder exercise. That top position of the press is really good for posture. If you do it right and good for the musculature of the upper back. Here's the other thing too with the push press. I don't like to push my sets as hard with a push press as I would with a strict press. Now here's what I mean by that.

With the push press, a little bit of speed is involved. There's explosiveness involved. And like all explosive movements, you wanna be able to train them for their explosivity. And that doesn't happen when I train all the way to fatigue. So I will take a strict press to one or two reps before failure, but a push press I may stop for five reps before failure because what I'm training a push press for

is explosive power. And so I'm practicing that power. So what I'm doing is I'm going and I'm getting into my position and then boom, I drive it up and then I bring it back down and then boom. And then when I notice I lose that, that explosiveness, when I lose that pop, I stop the set, I rest, and then I do it again.

So these exercises should be treated differently in that regard as well. I like to consider these as two, almost two different exercises. Now, if you wanna do them both in the same workout, which you can do, I would go push press first, and then I would do the strict press afterwards. That would probably be the better combination. I don't think the other way around

would work quite as well. All right, next question is from Eat Pretty Food. When trying to lose fat is progressive overload important or is the caloric deficit the only thing that really matters? Oh, that's a good question. You know, it is a good question because this comes from, I think, a lot of the social media stuff that's always talking about, everything is a gallery deficit when it comes

to fat loss. It's all that matters. All that matters is calories in versus calories out. But and there's truth to that that absolutely that calories in calories out and while third on third on third on third on that has to happen right has to happen, but that doesn't mean that progressive overload is not an important process when it comes to building muscle or assisting you in losing body fat. No, when you're here's what happens when when When your body is at a caloric deficit, in other words, you're taking in less calories

in your burning, your body will do one of two things or both. It'll burn the stored energy that it has, so body fat, that's what you want, or it will pair its own muscle down to become more efficient so that you burn less calories to make up the difference. Oftentimes it's both. In fact, studies show that when people just die it, in other words, they just have a caloric deficit and they lose, let's say, 10 pounds, about half of that weight is muscle. Now, what does that end up turning into?

A slower metabolism. This is why when people just die it, they lose weight, half of it being muscle, and then it becomes harder and harder for them to continue to lose weight. And then it becomes very difficult to keep it off, because now they're only consuming, you know, a thousand less calories than they were before, just to maintain their body weight. So I would say that progressive overload

or lifting weights and getting stronger is just as important, because otherwise, you're shooting yourself in the foot. If you can get stronger, or at least at the very least, tell your body to preserve muscle while you're at a caloric deficit, that's gonna make all the difference in the world. This is the difference between burning body fat

and burning body fat and burning muscle. That's the big difference between the two. Well, this is also the difference too of like when we look at studies by themselves versus like taking context and why context matters. And we always talk about that because in a injustice study that's designed for fat loss, absolutely, the main thing that matters is the core deficit. But there's other factors like you're just saying right now, you make your life much easier if you're also building muscle during this time too,

because then you have the automatic burn that's going to assist in the fat loss versus what you're just referring to is that you keep losing, losing, losing, and you do lose so muscle and pair that down. The metabolism is inevitably slowing down also. So if your ultimate goal is to burn body fat, then you're only gonna help yourself out by getting stronger and building more muscle.

Yeah, here's a magic scenario. It's very difficult to do, but I've seen it happen before, and I've done it with clients. You need a magic form. You need a magic form. You reduce your calories and your body responds by burning body fat

and you speed up your metabolism. Holy cow. And I've seen this, I've had clients where we're cutting their calories and I actually have to start bumping their calories because they start losing weight too fast and they continue to lose weight. This is because we're building muscle, we're telling the body, hey, we need this muscle, we need strength, don't slow down your burn even though you're taking in less and less calories.

If you cut that out, what you're gonna be left with is a slow metabolism that starts to adapt in a way that makes it very difficult. So, here's what ends up happening. Let's say you start at a 500 calorie deficit. Okay, in other words, you're eating 500 less calories than you're burning. Eventually, even though you're eating the same amount of food, that 500 calorie deficit becomes a 200

calorie deficit, then it becomes a 100 calorie deficit. Then it becomes maintenance. Now you're left with 10 pounds down on the scale, five pounds of it being muscle, and now you're stuck. What do you do now? Drop even more? At some point you get down to zero, and before that you get to a point

where you can't even handle anymore because it's too little food. This is why training matters. I mean, this is why that needs to be in the conversation. Like, to be able to preserve muscle, we got to train a specific way that's going to promote strength and it's going to preserve that muscle, even if it's not building because you're not replenishing

this with all the calories like you would normally consume. Versus what's the other scenario, right? Versus like, I'm just gonna like, I'm gonna circuit train, I'm gonna do things more based off of like cardiovascular output. You know, you're gonna have a totally different result with that style of training in combination with lowering your calorie intake.

Now, trying to get stronger and build muscle is just as important for the person interested in fat loss as it is for the person who's interested in just trying to build muscle and get stronger. No joke. So you have two people with completely different goals. Person one, hey man, I just wanna lose 30 pounds of body fat, person two, I wanna get stronger

and build more muscle. Guess what? They're equally important that both of them try to build muscle. For one person is because that's their goal, obviously. For the other person, it's so that we can keep the fat loss happening. It's so that we can keep your fat loss all the way until you get down to that 30 pounds and keep your calories at a point where it's totally sustainable.

So it's just as important, and I wish this was in the conversation more because it usually isn't in weight loss circles. They don't talk about this, but if you don't do this, good luck. I tell you what, you're gonna have a tough time. You're gonna be... There's plenty of methods to just burn calories. I mean, that's the easiest part of training

is to figure out how many calories I can burn just by rigorously moving. You know, this is the part of it that we need to bring in. If you are desiring a physique that also has muscle and is lean and body fat, it's sustainable, sustainable. In fact, oftentimes what I would do with clients who were in this situation is when they start to cut calories, I would put them in a strength phase.

I would actually prioritize strength in their training, more than almost anything else, just to prevent the inevitable metabolic slowdown that happens from a calorie deficit. Remember, your body's always trying to survive. It always wants to be more efficient. So if you're eating less calories, your body's got to figure something out.

While it's burning, it's insurance policy, which is body fat, it's thinking to itself, we got to make up the difference, like, we can't keep at this anymore. You know, this person's only eating 15-hour calories, we're burning 2,000 calories. You know what we're going to do? We're going to burn 1,500 calories,

that way we're back at balance again, and maybe even burn less than 15-hour calories, so we can pack on a little bit more body fat. So what you do is you throw another signal at it and the signal says, we need to get stronger. So now your body's like, okay, I know we're eating a little bit of calories, but we got this strength building signal

that's being sent to us that we need muscle so at the very least, we're not gonna get rid of any muscle. Sometimes we actually build muscle. And this is where you see, and this is more common in beginners, but this is where sometimes you see, I'll have a client come in and they'll, it will be three months into a program,

and this is a person who wants to lose 15 pounds. And three months later, they've lost six pounds. But then I'll do a body fat test. And I'll be like, well, you actually lost 10 pounds because you gain four pounds of muscle while losing 10 pounds of body fat. What a great position to be in. And the only way you can be in that position is if you give your body a reason, and that's progressive overload.

Next question is from like a stranger. You guys talk about running a lot, but what about walking? What are some pointers you can give to walk correctly in some signs that you are walking incorrectly? Well, one sign that you're walking incorrectly is if you have aches and pains, if your low back starts to bother, this is common, this was actually common for me. I've talked about my issues before with my low back,

way back before I was addressing a lot of my mobility, my ankle mobility and my hip mobility. If I walked for a long period of time or I stood still for a long period of time, my low back would just be on fire. So first signs that you're walking incorrectly are aches and pains. Some people will notice the inside of their knee is really common because a lot of people pronate and that causes the femur to internally rotate and just kind of throws your knees

caving in. And so a lot of people will notice like stress on the inside of their knee or outside of their knee because their IT is tight. So, you know knee pain, hip pain, low back pain. These are all common areas that you could be tight. And it's probably because you're walking in correctly, you have a lack of mobility in your hips

or your ankle, which is causing a lot of that. So that's the first thing. And walking correctly, God, I don't know if, I don't know if wherever they're right. I'm always trying to be very mindful when I'm walking and paying attention to even my own gate, you know. Well, I think, yeah, you bring that up like in terms of it being an assessment, like that's something that I've always used, just watching somebody walk, you know, maybe it's like 20 yards and then coming back.

It's so revealing. It's just revealing because you're, we're asking you now to do something that is natural to you on a daily basis. Like this is how you move. And you can see right away where your body just, you don't see it personally because you don't watch yourself. But having somebody else kind of look at, you know,

some, some, some things that are happening with your posture and your gate and everything else that's where the compensations lie, where the imbalances lie, you can then address that with your mobility practices and build a better movement pattern and that will, in turn, then cross over into your actual walking will improve. Yeah, here's why I like walking so much because that's the one form of activity that I recommend everybody do a lot of. Here's why I like it so much of all of the physical pursuits that we do as modern humans, there's one that we still do,

and that's walk. So like if I tell somebody to throw something or run or jump, I'm gonna have a lot of people do things really, really bad and really, really wrong. But at least we've all been walking, at least, and maybe not that much, but at least we've all been walking. The biggest problems are people who walk a lot, wearing heels or wearing funny shoes.

That's where you get a lot of the problems. But walking is probably... This is this is general, because there's individual variances here. Generally speaking, walking's about the safest form of activity that you can ask almost anybody to do on a regular basis. Again, because we've been practicing it, we still practice it till the day. The only thing we do better than walking in modern societies is sitting, but we still walk. So I tell people to walk all the time.

And if you hurt, then start to pay attention while you hurt, work on your foot, ankle mobility, hip mobility, strength training takes care of a lot of these issues. But yeah, go for it. Look, if you're somebody that wants to burn more calories and you're thinking about running, I'd say, you know what, instead of running, just walk more. It makes a better difference because again, we tend to do that a little bit better. And the way I like to do it, and here's where you get a lot of the problems with walking.

So when people start to walk a lot, and they start to have issues with walking, it usually comes from singular, long bouts of walking. It's usually not because the person's walking throughout the day. So what I mean by that is, you can either say, okay, I wanna have 15,000 steps a day and try and hit most of that in one, two or three

hour walking session, or you could try to walk more throughout the whole day. Walking all at once, the risk of injury and the risk of pain is much higher. Because as you start to fatigue, you start to move differently. You start to move in ways they're not optimal. Walking throughout the day, that doesn't happen as much. And so I'll tell people to have more practices that include walking throughout the whole day. So park farther from work, take the stairs,

take your phone, put it far away from you. So every time you want to check your phone, you have to get up and walk to it. It sounds silly, but when you add it all up throughout the entire day, and you could try this yourself, get yourself a step counter and start paying attention to these things. Like, okay, I'm not going to take the elevator.

I'm going to park at the end of the parking lot. For lunch, I'm going to walk to the place instead of drive to the place. And then start paying attention and counting your steps. And you'd be surprised at how big of a difference it makes in terms of your total steps taken throughout the day? Well, something I also noticed too when I was training people, when we would go down and we do like a,

like a, what do they call those, a bird dog. And something like that where we're working on, like left to right movement and like coordinating your right arm with your left leg, your left arm with your right leg, you know, there was a deficiency there. There was this cross sectional firing wasn't really optimal.

And so that was something like, if I was to narrow it down to a few exercises where we're doing crawling patterns or we're doing these types of movements where you're trying to coordinate small steps in that direction. That's something that you could work on. Because of that anti-rotation relationship,

where we're trying to walk with that minimal rotation, but also have that communication open line. It's an open line between both sides like that. I saw that a lot like when I was training clients is there's a deficiency there in that movement process. Yeah, the whole body's involved in walking by the way. So you could have issues with your posture and that could cause problems with walking.

I know people who will get tired in their mid back, not even their low back, they but get mid-back tightness or tightness in their neck because of the way they're holding their shoulders. So there isn't one specific area I can tell you to focus on. I guess the most common ones are your foot, ankle mobility, hip mobility, and core stability. Core stability. Would be the more common ones. Well, if you're walking and you don't have any pain, right, if you feel good, if you can go for, you know, 5, 10,000 steps and not feel any aches or pains, you're probably in

a better position than most. And you know, we wrote guides for this and we wrote programs for this. If I had somebody who's like, out of every time I go for a walk longer than 20 minutes, my knees or my back or my ankles or my upper back or my neck all starts hurting. I would push them over into our Maps Prime program. I would say go through there and start addressing the joints that are closest to that area. If I got knee pain, I'm going to point them in the direction of ankle and hips. I'm going to tell them to address hip and ankle mobility before they go for their walks

and start to make that a habit and a routine before you do this. So like I would, Sal is alluding to right now is it's really hard to, there's so many things that could throw the gate off. I mean, Justin's talking about anti-rotational stuff. I'm talking about ankle and hip mobility. Sal's talking about the forward head and the upper cross.

And I mean, all this stuff could be involved with the kinetic change. Yeah, there is a ton. And like Sal said, when you're walking, head and the upper cross. And I mean, all this stuff could be involved with the kinetic change. Yeah, there is a ton. And when you, like Sal said, when you're walking, it's the entire body. So all of it affects each other. So the real answers, if you can walk, you should walk. We encourage walking. In fact, we encourage walking over running.

And so I always promote more steps through as we progress through somebody's program. But if you're noticing aches and you're noticing pains, which is common, then one of the best things you can invest in is Maps Prime Pro, and then to start addressing the major joints in the body and working on mobilizing them before you go for your walk and watch and pay attention to how much it improves it. Next question is from Megan Moraga. I have a client who complained to my boss that my workouts are slow. She's used

to boot camp style classes. My boss and other trainers said I should just kill her with circuits every time. I tried explaining the importance of rest periods, but no one listened. What should I do? All right, well stick to your guns. I remember this too as a trainer. It's a tough position to be in because you have your integrity You know what you the client should be doing, but then you have the client who's saying this is what I want and they're a paying customer And so your boss is like give her what she wants. She's paying you to to trainer Here's where be being an exceptional trainer comes into play your goal is to make your client Think she wants the slower workouts, right? That's your goal Your goal is to make your client think she wants the slower workouts. That's

your goal. Your goal is not to tell her it's my way or the highway, but to rather convince her that the workouts that you're doing are the ones that she really wants to do. Now, how do you do this? You got to be able to communicate this very effectively. Worse case scenario, you might, you can tell her, I might not be the trainer for you, and you can tell your boss, look, I don't wanna hurt this person, this is the wrong kind of workouts, maybe she can work with someone else. But best case scenario, is you explain this to her.

I had clients, I had many clients like this that would come to me and they'd tell me, I didn't get sore last time, and I wanna work out harder. And so I'd explain to them, look, we could do things the wrong way or we could do things the wrong way or we can do them the right way. Let me explain why this is the right way. And if you trust me now,

I'll never have to ask you for your trust again. And I would explain it. I'll explain that the process of working on mobility and stability, how we're setting the stage for future success, how the long process is, that is long as people think, that's the thing too. Sometimes I say, you know, doing it the right way

might take a little bit longer. People are like, well, I don't have five years to wait. Okay, look, it's not gonna take five years. It might take a couple months longer at most for most people, but your results will be far more permanent. And doing it the wrong way may actually prevent you from getting to your goals. Like if this is somebody who's over stressed, overworked, not getting enough sleep,

and they want the beat up beat down type workouts, that may actually be what's preventing their bodies from progressing. This is the angle that I tend to take. So, opposed spending so much time proving why the way I want to train you is the better way. I spend more time enlightening you on why training that way could be so detrimental. So instead of like me trying to sell you on why us slowing down in long rest periods, why that's so good, I'm constantly explaining all the pitfalls that come with, you know, training high intensity and circuit based type classes and the type of person that is, and if you're good and if you're effective communicator,

you know you're client, you kinda know the hot buttons for them, right? So for example, if I know I have this client who's sitting in front of me and I know she's a high performer, she's an executive at some company, I know she works 16 hour days, like I'm gonna speak to her, but I'm gonna do it in a general sense,

and like this, I'm gonna say things like clients that I get that are attracted to the boot camp mentality, are typically my type A personalities. It's because they love that. They love that push, they love that drive. They love the way they feel afterwards. Well, the thing is, they don't know why they love it though. The reason why they love it is because the spike of cortisol,

we call these cortisol junkies, and these are the reasons why this isn't good for their bodies. So I'm talking about her, but I'm doing it in general ways, so it doesn't feel like I'm attacking her. But in a way, I'm gonna kind of make her scared to wanna train that way, and enlighten her on the pitfalls that come with training this way and then explain to her that those types of people are far better

off training in the way like this and then explaining what Sal was about to explain, which is all the benefits of doing the straight sets and the long rest periods and building muscle and strength and trying to rebuild the metabolism. So this really falls on and here's a thing, when you're a young early trainer, it's really easy for us to sit here in our ivory tower and talk about, you know, making this, saying this conversation, I get it, I know why it's hard. It was hard for me too, especially in the first five years when I didn't have the words, I didn't have the vocabulary, I didn't have the experience to explain it to them really well.

So I get the challenge and this can be extremely challenging when you're trying to juggle, hey, I'm trying to build a business here, I need clients, I got a client, I'm also in a service-based business, so I have to kind of give them what they want. So like Sal said, your goal is to lead them to want that for you. And that you should take that on as a challenge yourself. Instead of getting in an argument or a fight with your boss or your client or getting in a battle, I'm challenging myself as a trainer.

How can I be a better communicator to get this person to want that? It's like, do I always talk about the difference between a good closer and a great closer? A good closer, sure. You can overcome all the objections, make her feel stupid and push her into a cell or push her into the right way training. But a a great closer, a great trainer can pull her into

that by asking the right questions and explaining the right information to her. That should be your goal is educating yourself on all the pitfalls that come with this way of training. So she hears all that, she goes, oh shit, no, I don't want that. I don't want to train that way. If you're telling me training this way, this way, this way equals this, oh that doesn't align, that doesn't align with my goals.

Like, oh okay, we'll tell me what I should do. Explain how the body adapts, and it adapts the type of workouts that you're doing, and explain the signals that you're sending to the body. And if this person has too much stress, not getting enough sleep, and it's inappropriate to train them with these super high-intensity boot-type, boot camp type classes and circuits, then we'll say to her, look, throwing more high-intensity stress at your body,

is going to make it want to hold on to more body fat. Because our body is evolved, where if we were under lots and lots of stress, uh, you know, body fat is like a safety mechanism. It's an insurance. And so your body didn't want to keep that body fat. It's gonna make it that much harder to burn that body fat. Uh, you know, I remember gosh, when I, when I first started training, this was hard for me. First, the first thing I used to do is I would just give them what they wanted.

So I remember clients would come to me when I first became a trainer and they'd tell me, I like these kind of workouts is what I want and then that's what I would do. Later on when I started learning like, oh wait a minute, maybe this person should be doing something different. There was another tactic I used, which was almost just as bad,

where the client would tell me, I want a hard work and I want a hard work on. I'd be like, all right, I'll show you a hard workout. And I'd make a punish. Yeah, I asked them for it. Yeah, and I beat the crap out of them so bad that they would wish that they never had a hard workout again. Yeah.

That was another terrible strategy. I don't recommend you do that. Yeah, I mean, I went down that same path for a while, too, and kind of worked my way through that. But really, just I found highlighting myself as an example because it was like, it was something I was guilty of, really always seeking the higher intensity style workouts and getting something where I felt like I just got beat up within that session and that was something that drove me in my workouts.

It was a punishing type of mentality. This is something I tried to communicate to all my clients that had that same sort of drive and they came in that with that same kind of energy into the workouts and at some point I hit a wall. I hit a wall, I plateaued completely and now my progress completely went the other direction. And so it's like, you gotta, we can prevent this. And you kind of come in with that sort of foot

where it's like I can prevent this and learn You know teach you what I've learned that works the best You know for what you're trying to achieve and this is this is what that looks like it doesn't look like what you think Yeah, I had this one guy years is a long time ago who just I'm not sore. I want to work out harder I'm not sore. I want to work out harder and he complained to my manager This was obviously gosh, this is 12 or 20 years ago. And so I remember I got irritated and I said, okay, I'll take you through a hard workout. And I, he threw up 30 minutes into the workout. He went

and threw up and I was so satisfied with myself like, ah, that's what you wanted. That's what you get. Now you're not going to ask for a hard work. Terrible strategy. It's best. Terrible strategy. I don't recommend. I recommend the same thing. Yeah, I mean, you know, let them know, like, hey, look, I know you like these workouts, but they're not gonna get you your goals.

They're not gonna get your results. You're not gonna burn body fat as effectively. Definitely not gonna build muscle as effectively. Let's do this the right way so that you can get the goals that you want. And eventually, when you get to those goals, you can throw in some of those hard workouts and they're not going to be so detrimental. But at this point right now, it's the exact opposite of what you should be doing. And with that, go to

mindpumpfree.com and download any of our guides. They're all absolutely free. You can also find us all on Instagram. Justin is at Mind Pump Justin. You can find me at Mind Pump Sal and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

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