Mind Pump: Raw Fitness Truth - 1123: The Game Changers Movie Review, Best Strategy to Lose Bodyfat AND Build Muscle Mass, the Value of Heart Rate Variability & MORE

Episode Date: September 20, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best strategy to lose body fat and build muscle mass, the weight training that endurance athletes should focus on, the value of heart rate variability, and what to do if you are in a slump. The random hour with Mind Pump. (4:45) The challenges of gamifying fitness. (7:43) The power of your brain and losing weight in the process?? Just ask a grandmaster chess player. (15:14) Recapping Justin coaching his first flag football ‘jamboree’ with his kids. (21:35) How using cordyceps can increase stamina and help with heat accumulation. (27:14) Mind Pump reviews The Game Changers documentary. (30:18) J.J. Abrams signs an exclusivity deal with WarnerMedia reportedly worth $250 million: Will the future of the streaming wars be a la carte? (40:17) Sal goes Vuori shopping. (46:45) #Quah question #1 – What's the best strategy to lose body fat and build muscle mass? Focus on body fat reduction first or a combination of both which seems difficult with a caloric restriction or surplus? (48:59) #Quah question #2 – Would it be better for an endurance athlete to focus on heavy weights/low reps and even plyo’s or light weights/higher reps? (59:56) #Quah question #3 – Can you discuss your opinions on heart rate variability and new trends tailoring to HRV? Is it valuable or a waste of time? (1:06:50) #Quah question #4 – Have you ever been in a slump in the gym or in life? If so, how did you get out of it? (1:20:23) People Mentioned Zach Bitter (@zachbitter)  Instagram Arnold (@Schwarzenegger)  Twitter Nate Diaz (@natediaz209)  Instagram Conor McGregor Official (@thenotoriousmma)  Instagram Robb Wolf (@dasrobbwolf)  Instagram Joe DeFranco (@defrancosgym)  Instagram Andy Galpin (@drandygalpin)  Instagram Related Links/Products Mentioned September Promotion: MAPS Starter ½ off!! **Code “STARTER50” at checkout** Hip-Hop Evolution | Netflix Official Site Nintendo's Ring Fit Adventure Is Getting Us to Exercise in a Legitimately Cool Way Want to Burn 3 Times the Calories? Try the Chess Grandmaster Diet (or Just Concentrate Really, Really Hard When the Stakes Are High) Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**  The Game Changers Official Film Mind Pump 538: What the Health Review, Carb Cycling for Fat Loss, How to Improve Squat & More J.J. Abrams signs exclusivity deal with WarnerMedia reportedly worth $250 million Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! My Time as a PoW in Pakistan-a story of courage, pain, pride and hope | Capt. GR CHOUDHARY | TEDxRTU Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, of course we talk all about fitness, fat loss, muscle building, and health. But we also talk about current events and our own lives because we're super interesting. So the first 45 minutes of this episode is the introductory portion. We start out by talking about gamifying fitness. Nintendo is trying to gamify fitness.

This strategy has failed almost every other time it's ever been tried. Maybe it'll work this time, Sal. We'll see what happens. Then I talked about the calories that top level world champion chess players burn while playing chess. You'd be blown away by not moving how many calories they burn because they're thinking so hard. Justin talked about coaching his son's flag football team.

It's kind of like cheating because he's so much of a better coach than the other guys. I talked about how taking four-signatic cordiceps greatly improved my stamina and my ability to acclimate to heat when I hiked over the weekend at the pinnacles in California. Now four-signatic are the makers of high-quality mushroom-based supplements. They have supplements like cordiceps, Rishi is one, Chaga is another one, Lions main is another one, very, very good quality and effective for the goals that they're designed for. If you go to four, Sigmatic, that's F-O-U-R-S-I-G-M-A-T-I-C, dot com, four-stash mind pump and use the code mind pump at checkout, you'll get 15% off. Then we reviewed the brand

new documentary game changers. This is the documentary that's promoting a plant-based or vegan lifestyle. It was produced by James Cameron and Arnold Schwarzenegger. I love your Arnold, but damn it, you pissed me off with this one. So we give our review. Justin brought up how JJ Abrams got $250 million to work with Time Warner. And then we talked about the clothes that we ordered from Viori. Viori makes at leisure wear that actually looks good and that you'd want to wear to other places besides the gym. Now Viori is one of our sponsors. so we have a discount for you. If you go to Viori Clothing, that's VU-ORIClothing.com-mindpump, and use the code that's listed on the page, you'll get 25% off. It's a big discount.

Then we got the fitness portion of this episode. This is where we answer fitness questions. The first question was, what's the best strategy to lose body fat and build muscle? In other words, which one do you focus on first? So if you want to do both, do you focus on fat loss first? Or do you focus on muscle building first? Next question, what is better for endurance athletes to focus on heavy weights and low reps or high light weights and higher reps?

Or what about plyometrics? So we talk all about how endurance athletes should lift weights to improve the performance. The next question, this person wants to know what our opinions are on heart rate variability, tools and training strategies. So these are tools that measure the variability in your heart rate that tell you whether or not your central nervous system is ready for hard workouts or easier workouts. And the final question, this person wants to know what to do when you're in a slump. If you've lost motivation, can't go to the gym or you're just feeling down. What are some strategies?

Also this month, MAPS starter is 50% off. Now MAPS starter is a program designed specifically for people who want to get started with resistance training. So if you want to reap all the benefits of weight training, faster metabolism, build muscle, burn body fat, sculpt your body. Let's reap. But you're a beginner or you haven't lifted weights in a long time. This is the perfect program for you. And better yet, you don't even need a gym.

All you need is a physio ball and dumbbells. It's also a great gift. So if you're super into fitness and you're trying to convince your mom or your dad or somebody need a gym, all you need is a physio ball and dumbbells. It's also a great gift. So if you're super into fitness and you're trying to convince your mom or your dad or somebody in your family or your friends to get into a fitness routine and lift weights, but they're super overwhelmed by the complexity of it all, get them map starter, it gives them everything they need,

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That's MAPS, ST-AR-T-E-R.com, and use the code starter50. ST-AR-T-E-R50, no space for the discount. I was actually listening to Eminem this morning, a re-listening to his comic cosy album. That's weird, because I was just eating Eminem's. Wow, that's, I mean, that's the third element right now. Bing, bung. Wow.

We were like connected, yeah. We're like one hive mind. Eminem, yeah. Y'all, you just, you get the full memo. So he's like, Eminem, what, I'm supposed to eat Eminem's. Yeah, yeah. Like, you just, you do get the full memo. So he's like, Eminem, I'm supposed to be Eminem. Yeah, you got like partial frequency. Yeah, partial hive mind. Yeah, I never was a fan of Eminem.

Really? Really? No, why? You know, he's just, yeah, he's talented. So I'm not saying he's not talented. It's very talented. He's just this fucking little angry. Yeah, shut the fuck up.

He's always pissed off. Yeah, he just, so mad, mad, mad. always shut the fuck up. He's always pissed off. Yeah, he just fucking, so mad, man, man, man. All right, relax now, you're billionaire already. You're like, that's not time to be pissed off. There's a reason for that. Critic suck. I don't, you don't know him. He's a good guy, so I'm not, you're gonna defend him.

I'm gonna tell you though, there's a reason why he wraps this way. So really cool Netflix series on hip-hop evolution. Oh, I haven't seen I saw one episode. Really good. Yeah, it was really good. Really good. And they take you through the whole evolution. In fact, just the other night I just got to Eminem's part and watch that. And so I think that's pretty interesting. Sal, you always make my mic limp. Yeah, every time we And so I think that's pretty interesting. Sal, you always make my mic limp. Yeah, every time we switch chairs, here's what happens. Normally, it's hard and it's ready to go.

We're gonna get back on that, Adam, because I want to hear about the series. Yeah, keep on. My earphones, headphones, sorry. Thanks, Doug. Expanded to the full width of whatever they can expand to, because Justin's head. Do you guys remember the video?

It's a dome, dude. Do you guys remember the video game, guys remember the video game bonks adventure It's like It's like thermo graphics Your head there's like a solar system around it And then the mic is all messed up and I don't know what's going on Whatever dude you got all this like film from where you spit out your mouth? There it is. I used to play that

That guy's a huge head dude. That's a real video game. You never played that Turbo graphics 16 was a video game console that was it was bunk I came out it was good for a second and then it was it tried to compete with Of course you play you play all the knockoff stuff that was right when when the video games went to CD right with the cartridges to see No, this is before this is when this is when 16 big graphic was like the big thing But so that one when it wasn't CD that was before CD. Oh, that was cartridge. No. I think it was cartridge Oh, I thought it was CD because remember when Nintendo got went 16 bit and then Sega Genesis went 16 bit. Yeah. And then there was turbo graphics 16. How many bits are they now? I have no idea.

I have a trillion. It went 64, a hundred and something and now it's like real life. Yeah. Yeah. Yeah, everything's like a simulation. Wasn't Nintendo? Didn't they just come out with a new fitness product that they did? Yeah, you just showed me a video. I sent you guys a video and I actually wanted to wait to talk about it to you until we got on air so we could kind of speculate on it.

First of all, it just reminds me of how brilliant Justin and I are. You know, we were already, I was just always ahead of our time. Every time. So a lot of the audience don't know that. I mean, maybe if you we were already, I was just always ahead of our time. Every time. So a lot of the audience though, though, that maybe if you've been around for a long time, I think we've mentioned it a long time ago, but one of the things before my pump ever happened, Justin and I were working on developing an app together.

And the idea was to, well, first of all, we were doing a fitness app when we first started. And then the more we got into the app world, and the more research we did, the more we realized that that was going to be a terrible idea if we actually wanted to make money off of it at one point. So then we pivoted into gamification. So we were going to take the app that was for fitness, but then we were going to gamify it somehow.

And that was really starting to be cool. Like I remember as we were going through it, it just cost a bajillion dollars. And by that by the time it just crippled us. Yeah, halfway through. Yeah, well Justin had a half a bajillion. I had the other half. Yeah, they started good jillings. So, yeah. Yeah, a little bit of smoke in there. We did, so we did that, but mind pump while Justin and I were actually still, so when mine pump first started, we were still working towards the app, but mine pump just took off. And it taken off to the point where it was really obvious, do we pour more time and money and effort into this thing that is already growing rapidly? Or do we keep trying to build this thing that's of money suck and we have no idea if it's

going to take off. And so it really just got put on the back burner. We never finished. We didn't intend to. But the idea was to gamify fitness. And I think that the reason why we did that was because 80% of successful apps that are out there right now are games. And one of the most unsuccessful financially apps are tools.

So we were originally building like a tool app that was going to assist trainers, coaches, clients, and that was a terrible idea. And then we started moving down the gamification. The idea was there was levels. Well, there was zombies run which hands down made the most money in the fitness space. And that's that was like the full immersive video game experience. So they actually put a lot of money into the narrative behind it. And so they created a story behind you just running, but now I'm running from zombies and I have to accomplish all these tasks and things.

And it was a legit like game, but you're just running, right? So, you know, we had that same concept of going in with, you know, sprinkling exercises and all that stuff and having to, you know, complete levels workouts and it was all that stuff and having to complete levels, workouts, and it was all structured in a certain way that made it fun and very much like paid homage to video games like we grew up with.

So this interesting because of watching that video about what they're doing with Nintendo, they actually have a device with it. So it's like this ring that has two handles on it. And it has some kind of like resistance when you press it in and then pull it out to then actually fight bosses, jump over things, having to do actual physical things to get through it. Yeah, I don't think it'll work.

You don't think so? No, I don't think it'll do well because people play video games, the play video games, and people work out. That's the rub. So this was my argument, too. So I originally put it out there thinking that you guys would jump all over and be like, oh, it's fucking brilliant.

And I think it's going to go amazing. And yes, Justin and I were trying to do something similar. But I think our audience were fitness people, or people interested in fitness that we are trying to gamify and make it fun and entertaining for them. Versus Nintendo already has an audience. it in fitness that we are trying to gamify and make it fun and entertaining for them versus Nintendo already has an audience. Nintendo has a bunch of kids that love to play video games and now you're trying to integrate fitness. I think that's more of a daunting task. That's the challenge for you. Yeah, I think that's more of a challenge than the angle

that we were going, which is completely different. Well, what happened to the Wii Fit? Is that still crushing? Did it great for a second. It was novel at first, right? And a lot of people were into it, but yeah, that's what he died off. Like it only had like a certain amount of time before people lost interest. You know what it follows? It follows the same exact pattern that new fitness classes, new fitness devices, new spin class, whatever that happens in fitness is it gets people motivated and excited and then they drop off And I think the same pattern will happen with with the game It's no different than me starting up a new fitness class that uses I don't know drums or something gets people psyched and excited

blows up for a second. Everybody gets bored or doing this. Yeah Yeah, no, I agreed. And I think that like to be fair, I think that it's novel because it's something that's like, yeah, you might get a little bit of stimulus from that and maybe you'll initially, you might lose a few pounds or something because you're more active,

but it's just not substantial. Like you would get like the results from lifting weights and like actually doing actual workouts. And the reality of it, they're doing it with good intention, but the kid that plays video games is most likely going to have his soda and his Doritos right next to him and all you're going to do is make sure you want more of it instead of, you know, so instead of having like mountain dudes, right? Instead of having one soda and one bag of chips, he's now going to have two sodas and a bag of chips because he's so fucking hungry

because he has a run through each one of these levels. It's like it's just gonna be nullified. No, and you don't want that to be your limiting factor. You wanna play this, if you really like the game and you want to- Let's say you wanna play it for like an hour, but you know, you're not able to move and be active for an hour.

You'd rather play the game without having to move. But I will say this. I like their efforts so, dude. You know, I think you try to tackle the... They're trying. You know, and I think that I appreciate that because of obviously, that's a huge problem. Kids are not moving.

Now the trainer coach mind to mind goes like this. Now I could see, and if I'm a trainer that's trying to build this business, I could see some serious value in creating like these camps for kids that centered around like a cool game like that. Sure. We're shot up on a big screen.

You got like four or five of those things. You compete the kids against each other. It's perfect. And you make a very fun interactive way to keep these kids moving in. That I could see and I could see value. Now, do I think it's gonna go mainstream and all the kids that are used to play,

used to playing Gears of War and String and Soda's and Doritos now, Austin are gonna wanna go to Nintendo and hold this thing that causes resistance and makes them sweat after 20 minutes, probably. Well, let's remember this, games used to all be physical. When we were kids, most games were physical games that you played with your friends. The problem is video games are just way more engaging and fun.

You know, they're easier for kids. So it's like you're trying to compete with that by adding the movement element that kids get tired and whatever. That's gonna be a tough one. That's a tough long term film. Video games are, I mean, to steal from you is the processed version of play.

100%. And it's hijacked the same things that gets you all stimulated I mean to steal from you is the processed version of play. 100% yeah. It's and it's hijacked. The same things that gets you all stimulated when you go outside and play your friends. It's like that on steroids because you're getting all these visual endorphins and all these visual things that are causing endorphin rushes. Oh yeah, you still get the rush.

If you're running, if you're playing with the little controller and you're an avatar running from a zombie and it comes around the corner, you still get the same excitement and rush as if you were, you you were trying to physically do it. You can just be this fat slob with one finger on the mouse. Well, so check this out. That's a perfect segue into an article I read that was fucking fascinating. So I'm going to read you guys a quote from this article. They were talking about how these high, high level chess players, like world champion chess players

have incredible fitness routines because they lose tons of weight doing these tournaments because of the massive calorie burn that comes from their brains working at high capacity. Yes, they went in and studied this and they found, that's interesting. They found, they a the 21 year old Russian Grandmasters name was Mikhail Antipov in two hours of sitting down on playing chess. He burned over

560 calories. What? Wow. Because of the intense so focus. The brain is actually on a pound for pound basis. Yeah, you the brain uses more energy than anything else. That's true. And there are some of these players in these all day world championship tournaments. Some of them have to drop out from the weight loss or they'll lose like, you know, over three days, it was one person lost 16 pounds. No way. Because of the intense concentration and stress that happens from these. And you're obviously not eating while you're sitting there playing because you want to be completely focused. No, some of these kids, some of them have to eat like four, five thousand calories. Yes, they're doing it.

A day to maintain their performance. How crazy is that? So some of the top chess players are training their bodies physically to be able to deal with the demands of the team. I don't know anything about the chess industry. Is there, has like supplements made their way into chests and things like this? Or what are they into? What are they into?

I mean, probably all the same kinds of performance enhancing supplements you'll see with other sports. I don't think testosterone. Or like esports, I'm sure. Yeah, you're probably looking at stimulants and stuff like that. Gel packs or things. I'm pretty sure they get tested for a lot of these

different things. I would believe that they get tested for a lot of these different things. I would believe that beta blockers might even make their way in. Beta blockers, of course, slow the heart rate down and keep you kind of. Well, a lot of musicians and orchestra, you know, like, like players, like they, they'll take that to be able to, you know, slow their heart rate down and perform better. Look at this. Robert Sapolsky, who studies stress and primates at Stanford University, says a chess player can burn

up to 6,000 calories a day while playing in a tournament. Isn't that insane? That is crazy. That's crazy. Yes, there's an average weight loss of two pounds a day or 10 to 12 pounds over the course of a 10 day tournament. It isn't, that's just so crazy to me. You never think that something like that would happen. So some of them try to bulk up a little bit or 10 to 12 pounds over the course of a 10 day tournament. Isn't, that's just so crazy to me.

You never think that's something like that would happen. So some of them try to bulk up a little bit before they go into these tournaments. That's how intense. It's so funny. It's like the brain is just, you know, and you have your computer on and you hear the fan. Yeah. Isn't that wild?

But if you think about the computations and the, just what the brain is going through, the math. Now, do they have like speed versions of it versus like, you know, you can, you can do like where it's not so much a time base. No, alternative styles. They're all speed. They're all time. Well, they're time, but I think some of them are shorter times than other. Oh, sure.

We have to like go. So I've seen them go really fast and they're hitting this like little time or thing in between it. It's like chaos. And it now, I mean, we're at the point now where AI machines now are undefeated. like, go go fast. I've seen them go really fast in their hit in this, like, little timer thing in between. It's like chaos. It's great. And now, I mean, we're at the point now where AI machines now are undefeated. I remember, one was it when the computer,

the first computer beat, that was a couple years ago. No, no, no, no, no, it was longer than that. Yeah, were they made a computer beat that grandmaster. And now it's like, they can't even, it wasn't Watson, not IBM's computer. No, no, no It was it was before that I think it might even been in the in the late 80s or early 90s really if I'm not mistaken Yeah, because I mean you can program a computer to

Figure out probabilities and movements based on pieces and that it compared to computers now That's that's pretty basic compared to what they can do now, right? So I don't know pretty think about that 6000 calories sitting there. Yeah, you know, it's fascinating. So now, yeah, exactly. So maybe that's what they should do with Nintendo. They should fucking make the games way harder. Make it super intense hard and see what happens.

Well, to that point though, it'd be interesting to see what kids burn as far as on what types of games. I'm sure there's games that are more mentally stimulating than other games, right? There's probably games that are probably really easy. And you gotta think, the coordination, I mean, now it blows me away. I was a big video game kid growing up

and then there's this gap of like 10 years. I haven't played consistently for 10 plus years now. And when I pick up a game every once in a while to play with like my nephew or something, I'm just like blown away by the amount of memorization that you have to have now. Like, I mean, I was I feel disabled like I can't like my hands don't work the same way. Yeah, I remember that's what kind of too many options. I was on my way out with I forget what Madden it was. And I remember they got to the point was the year somebody who's a big video game

person will know what year this was, but there's a game win. There was a year that Madden Vision came in, where now is the quarterback. I had to hike the ball. I had to scan over all the possible plays that I was going to run, see my pull up all my different wide receivers. Then I also had to turn my quarterbacks head. And then you could give it touch too.

Oh, yeah. So you could like float it or like throw a direct pass. Right. And then control. I remember that. It was just it was so much. I mean, I was the kid who started on like tech mobile on Nintendo, where it was A and B. And it was hike the ball, throw the ball. That's all Jackson, OJ Simpson, just run around circles. That's all you had two wide receiver choices. You hike the ball, you do either or and they were that you only had three play options

They could do like it's just so incredibly. I'll I'll play I'll watch with my son and I'll get motion sickness From watching him play because he moves so quickly and jumps and twists so much He does these you know first-person shooter games or whatever Oh, yeah, and I can't even make sense of what's going on on the screen. And it makes me wonder if that's going to be because it's a skill, obviously. How applicable that's going to be in the future. Like, I know that drone operators for the military, they pluck them from. I would think that the video game players, I would think that the football games, I mean, I, I played pop-order football. So I had no real understanding of the game of football. What taught me the game of football was playing Madden growing up. Oh yeah.

I mean, you really understand like defenses and what matches up against what offense and like what's it like? All the schematics. Yeah. It's funny bringing that up because I had my first game this weekend, flag football game.

Oh, you played or coached? So I coached. Yeah, my oldest, he wanted to play because his friends were playing and I got roped into it because one of my good friends who I coached baseball with was like, you know, you should really do this. He'd never coached before flag football, but he'd coached a bunch of like basketball and baseball. And he's like, I'm not going to do it, but if you do it, I'll do it. And I'm just like, all right, you know, I'll help you out. And so he's basically

acting as also like offensive coordinator. And I'm just like, all right, you know, I'll help you out. And so he's basically acting as also like offensive coordinator and I'm like defensive coordinator. And then we're trying to like kind of like put all this stuff and string it all together. So we have this like nice tight plan. And it's so funny because we show up and it's just like a jam breeze. It's where you play a bunch of different teams.

You have like 10 minutes of play. And you see like as far as you can go with three downs, how far I can go. And then you turn it over and you play in defense and all that. And it was just funny because we have a couple of players where you didn't know really what their abilities were. And then you string a play together and all of a sudden, this kid ran 50 yards just like we even and spin in spinning and going all crazy

Oh, and he was the our smallest player and he was just like lightning fast. I was like oh my god We got a ringer. It's on the right all new plays You know like with with him in the mix, you know, I'm like doing these pleasure. Yeah, they're slanting all to the ride He's coming around the end and how the hold of these kids playing? So it's it's fourth through sixth. So there's like two kids on our team that are older and one of them is our quarterback is real tall kid. All the other coaches are like, are the goal is to make sure every kid touches the ball.

Dude, it just is like we're gonna win, give it to the fast kid. Everybody go the other direction. Oh yeah, no, I was playing to win. I can't help it. Like I was out there like, on defense, hammering everybody to be in the right position and to crowd them over towards the sidelines.

So we're not giving them this big open field and how to tackle better. I was touched. All on you guys off air that how much fun I used to have watching my uncle who's like a crazy football fanatic. It's like everything from the history to playing it and coaching it for most of his life. And when his boys came up through,

you know, Pop Warner football, he was coaching. And man, I used to love to go watch it and because he's such a football savant, he would be like so far ahead of all these coaches that are like to your point, so, oh, let's just, you know, you're be like so far ahead of all these coaches that are like to your points out. Oh, let's just, you know, you're turned now to play with the ball. And you know, I'm saying, go have fun at the other day. It's like all these like we can war your dads that are just like, you know, volunteering because somebody else won't do it. My uncle's

like scheming, you know, like all summer long leading into his writing plays. Oh, you've been texting back and forth ever since. Oh, yeah. We got a game plan. I got practiced today that we're going to hold, hold new game plan with throwing. Oh, man. And my, and what my uncle did was just, he, he, first of all, he understood football extremely well,

but then he also understood the, the, the level that these kids were at and not to over complicate things for him. And he did really good at coaching and teaching them and, and simplifying the process. And they would go in and they would just fucking destroy people. And I used to see like parents get so angry like to a point where I remember as a kid, I was a kid, I was in my 20s. I was getting in between parents that wanted to fight my uncle because he would be blast in teams like 60 to like nothing. And when he, And he just run very simple plays,

but the kids have been taught how to do it really, really well and stayed to that. And the coaches were like so mad because the scores getting run up and you know, and my uncle's like, what do you want me to do? I'm not throwing the ball, we're not running any trick plays. It's just the same shit left, right?

This, you know, same, but. Dude, all our kids have arm bands and they have all the plays already pre-scripted on there. Like nobody else had arm bands out there to begin with. A, they know exactly who they are. They know exactly where they're going on the field. That's a good idea. Yeah, and so it's like,

we're not trying to overwhelm them with memorizing plays and really like teaching them that, just like they need to know where they need to be. And so we just coached to that, but we've done that on defense and stuff. So there's stuff to tighten up, but I didn't see anything close out there with that type of detail yet.

I was like, did you just think? Ah yeah, yeah, we wanted to. That's because we're in California. Except for one game. If you go to Texas, it's insane at the very young level all the way. They're all serious.

They're grooming them from, and my uncle looks like he would fit in over there more than he would here. That's why it's just California. We have a different attitude. We're more a luth when it comes to shit like this. Oh, everybody, participation, trophy, and I'm just playing on the run.

And I have fun winning. Yeah, that's what I do. Any parents get mad at you? Or have you had any young character? You know, like the other coach was a little bit like a no like annoyed because so nobody told me I couldn't be on the field And so I was like out there with the kids and like kind of coaching them to like the formations and things on defense especially and like we never Myself and and Jesse my friend who's who's also coaching like we just thought, oh, okay, it's the jamboree, so we can kind of be a part of this

and help them understand the game as we're going through this with the other teams. And you can't be on the field, man. You gotta leave. And so I'm like, oh, I just, I didn't know. And so I'm bailing out. And then I'm yelling all these plays out and this guy's saying things that we can and can't do

to counter what I'm talking about and stuff and I'm like whatever did. Yeah, obviously you're annoyed. Oh, whatever. Yeah, I'm taking you out next to the next again. You know what I forgot to tell you guys about. So you guys know how I told you I went hiking over the weekend at the pinnacles.

Yeah. And it was like real hot or whatever. Yeah. So something that I've noticed a few times now in terms of my heat acclimation my ability to acclimate to heat So I do sauna use pretty regularly Especially if I go to club sport. I'll jump in the sauna or the steam room and I've trained my ability to handle heat And I naturally have a good ability to handle it anyway cold is the one that I sometimes I And so and I train it.

So I train it regularly basis. So I know what my, I know what my heat acclimation level is. You know what I mean? It's like a meeting like how tolerable you are in the heat. Like how long I can laugh? Once I'm in a hundred degree weather for more than about 20, 30 minutes,

I'm ready to be out. Something like that, right? So like if you work out all the time, you know how much you can bench. So I know how I can, how well or not, I can handle heat. But now this is like at least a third or four time this has happened to me,

where I've been out in the heat and I've just been able to go, go, go, go, without feeling like I need to stop, without feeling like I'm overwhelmed. I can feel I'm hot, I'm sweating. The people I'm with are dying. We only did an hour, about an hour and a half hike because my cousin and the people we were with were really,

but I felt like I could just go for another two or three hours, no problem, and it was really, really hot up there. And I think I know what it is, cordiceps. You've mentioned that before. Yeah, I think it affects my ability to acclimate to temperature. And we'll stamina's part of it. And I think it's great for that, obviously. I think itlimate to temperature. And well, stamina is part of it. And I think that, I think it's, it's great for that, obviously.

I think it's connected to stamina. So when I take cordyceps, and I think that's why my stamina is better when I'm on cordyceps. I remember this in Jiu-Jitsu, when I would take cordyceps and go train in Jiu-Jitsu, you have the guion, you're grappling, you're doing this for a long time,

and I could just go forever. And I think it has to do, part of it has to do with your body's ability to prevent that overheating Feeling you get, you know when you get really really tired. You know who would be great if we had some people on our forum or just in the audience that is already, you know using Cortiseps or any of the four-segmentic products and see if they find some people that are in like Construction or jobs where they're like working out in the sun all day long

Yes And see if they can like tease that out And be like oh wow when I do take this I do notice how much easier work is for me throughout the day because I'd be a good It's a good here's what it feels like so I'll take it I'll take it and then I'll go do my strenuous event it takes about 45 30 to 45 minutes before I notice this effect and so what'll happen is I'll be doing whatever I'll be getting hot getting tired getting hot tired, and I'll say to myself like, oh man, it's starting to struggle a little bit. And all of a sudden, I feel like I get a second

wind, and I can just keep going, keep going. And I think it's right when the quarter steps is kicking in or doing whatever it's supposed to do or whatever it does. So kind of cool, right? So, and this may, and again, this may be why it's, that's what it's used for. It's used for stamina. So it's not like something you'll take and get power out of, but it's definitely something if you're going to have a grueling, long, arduous workout or whatever, that I can definitely see, you know, some of that value or whatever. Well, speaking of heat, last night in that movie we watched, Justin was pretty heated. Yeah, I was so annoyed that you guys made me stay

on this side of the hill. We're like an extra five hours to watch that piece of shit. You were trying to get someone to say something to you. I was. Yeah. And it was his big hand gestures and shit like that. I was, I was glad you were sitting next to me. I was on the other side,

and I was like, oh my god, Justin's gonna get me. Well, I think I was brought to you. I was kiddin' annoying, dude. Yeah, the white cloth. I think I was brought to you. I was getting annoying. Get a white cloth. Get two white cloths. I had to calm myself down with some beverages. Well, you know, in his defense, like it was not even, you know, 10 minutes into the film

and I leaned over to him. I said, you do see what this is going to be, right? Like the whole premise of the movie is game changers, meaning these are all these incredible athletes that have done incredible feats, Olympic gold medals and strength records and every other athlete that you can think of and something they've done these people that have done amazing things all by the way they run a plant. I know one sided like arguments and one sided ways of looking at science like I'm very

familiar with propaganda. So it's just like it's frustrating when I know exactly where it's going, and they're not gonna even present a counter to, or even just more information. Let's get deeper into that. Well, I'll say this about the Game Changers documentary. It was well-made.

It was very, very, they positioned on it. It's gonna get a lot of people do. This, I could foresee, or, you know, I would guess that whoever put together the way that they formulated the argument is a political strategist because they hit from all anger's angles. And they also avoided certain things.

So you'll notice they avoided using the words veganism or vegetarianism. You'll notice that avoided using the words veganism or vegetarianism. You'll notice that they attacked the common belief surrounding it like it's not manly, so they went after that, the manly aspect, they had all these strength athletes, they talked about improving your erections and they did all that stuff and they positioned it

and put it together in a very, very nice package. That it was well made. The science, super misleading, terribly misleading, especially, and I'll give you guys an example, okay, this is for the audience, because people are like, oh, what do you mean? You're just biased or whatever. Not biased, first of all, I'm not biased.

For some people eating a plant-based diet and vegan diet works great. For other people, it just doesn't. But here's an example of the bias. They were talking about the main source of energy for muscle, because they were making the case, they were building the case that a vegan diet or a plant-based diet was superior for athletic performance.

And this is how they did it. By talking about the main source of energy that your muscles use when you're doing strenuous activity, which is glycogen. Glycogen comes from carbohydrate. So they're saying proteins don't provide all the glycogen you need. Fats don't give you all the energy you need.

You get your energy from carbohydrates. That's the preferred source of energy. That's true. It is true that carbohydrates are a preferred source of energy and that carbohydrates, if you eat carbohydrates, you have better. I mean, well, Zach Bitter is a world champion. Well, he's fat adapted.

Well, when I was gonna say is, then they'll show, then they showed a study to back them up and they said, look at this study that showed that people eating a ketogenic diet performed far worse than people eating carbohydrates. Okay, no fucking shit. Like, take all the carbohydrates at your diet, you are going to notice reductions in some types of performance. That's been known for a long time, but they use that study. That's not new information. Yeah, they use that study. It's not new information. Yeah, they use that study to make an argument that veganism is better,

as if eating an omelvor diet, you couldn't consume adequate number of carbohydrates and get, it's like they compare keto to that. That's not the same thing. There was a lot of slight a hand that happened. There's a lot of, because afterwards, we were talking about it,

and I was talking with Doug, it's like, the information, because afterwards, you know, we were talking about it and I was talking with Doug. It's like, you know, the information, the studies they presented aren't bad studies. They weren't false information, but what they did is they would do a slide of hand. They would show you a study, but then they would draw a conclusion about that. A lot of it was like not peer reviewed. So for instance, in the beginning, they started talking about gladiators and this paleontologists talking about,

you know, based off the minerals and the bones that they're investigating, you know, it was like pure speculation that, you know, maybe they were heavier on a vegetarian diet. Meanwhile, they didn't get like any study to back this up or any peer reviewed scientists to even back that claim. But that's even, let's see what we're ignoring is how they're trying to make their argument and the way they made the argument,

which I thought was brilliant, because this is how people believe things, as they show somebody doing something amazing and then they show the diet and then you automatically connect the dots. So you've got this guy who is a strong man competitor. I forgot his name. Dude, it's the same thing with supplements showing

a before and after, but then the person that was, you know, like before, they took a picture of of the guy before he looks awesome, then they make them fat. Well, they took a lot of athletes who switched over to a vegan or vegetarian diet who then had incredible improvements in performance and they're making the case that, oh, this means that this is the best way to eat. Right. performance and they're making the case that, oh, this means that this is the best way to eat. The problem is the vast majority of champion athletes are not vegans. In fact, that's actually quite rare.

It stands out. It's actually stand out. Now, I'm not saying that some people don't show improvements in performance when they go vegan, but that's because there's an individual variance, which is what we talk about all the time. This documentary, just like documentaries that support ketogenic diets,

there's some that support keto, there's some that support paleo, they completely ignore the individual variants, which is some people do fucking great eating some way, one way and other people just don't. And there's genetic reasons for it, there's microbiome reasons for it, there's reasons that we still don't know why,

some people do better on other diets and others, and that's what this reasons for it. There's reasons that we still don't know why. Some people do better on other diets than others, and that's what this completely ignores. And then of course, they not only tried to make the case for plant-based, but they also completely demonized. Oh, they've demonized. Cannibalized. And that's the thing. I don't have a problem if you're a vegan athlete

or you're into veganism in general. That's your thing. Great. But this is one of those like public service announcements, like this is like mass, you know, like lots of money promoted to sway the entire population to move in that direction. And I have a problem with propaganda that's not,

you know, completely checked. Well, I'm really curious to see uh... what what happens from this because i think they're still supplement well yeah i think i think so too i agree with you i think there'll be some sort of a you know vegan based supplement line that will come out if there's not one already i haven't even done my research to see if if Arnold's already got one going i wouldn't be surprised if he already does but i'm more curious of like

i mean how many people is gonna influence i curious of like, I mean, how many people this is gonna influence? I was baffled by how many people were influenced by what the health? I thought that was a fucking terrible documentary. And game changers were made way better. Yeah, game changers was way better. I couldn't even do way more. That's what I think that's.

What the health, I couldn't even sit through. What the hell is, what the hell is, what the hell is gonna change so obnoxious? I was like, this is terrible. I mean, this is so terrible. I can't listen to it anymore. I've tore apart the first 30 minutes of that one. I couldn't finish it.

Game changers was, you know, they at least, they made better arguments. And they did it in a clever way. They did it in a, like Sal said, you know, they let you draw the conclusion. They were, they were careful about not saying things that were completely wrong and off. They just, hey, look at this bad ass athlete.

Oh, by the way, he used to do this. Now he does that. I'll give you a perfect example. Cloudy blood. No, I have a perfect example. This one right here, when they were showing this, I was like, oh, come on. You are not showing the whole story and all MMA fighters,

real pros are probably laughing when they showed this comparison. They showed the fight between Conor McGregor. Oh, that's one of the pissed me out. And Nate Diaz between Conor McGregor and Nate Diaz. And they showed them and Nate Diaz in this documentary is the representative of plant-based, because Nate Diaz is a plant-based athlete. And Conor McGregor was the representative of a carnivore who ate lots of meat. Now, when they went into the fight, Nate Diaz was the underdog. This is true. What they don't tell you is Nate Diaz is a much bigger fighter. Yeah.

And he's also good. Yeah. He's a very seasoned fighter. Very, very good fighter. He's upset a lot of different people. The reason why Nate Diaz won wasn't because he's a vegan in... Because of his skill, he's amazing. Yeah, and what about the people that have beaten Nate Diaz?

Does that mean that that eating meat is better? It's a terrible... Yeah. Terrible. But they did it in a clever way that way. Like, did you just... They just showed that fight? people out of beat Nate Diaz. Does that mean that that eating meat is better? It's a terrible, terrible, but they did it in a clever way that way. Like did you just, they just showed that fight and oh by the way, Nate Diaz was also over. And then a funny clip at the end,

like Conor McGregor, because he was jabbing him all about like being, you know, just eating like plants. And so like at the end, he was like, oh, maybe I should've made the two steaks. Yeah. I'm like, come on man, like he said that, just like tongue and cheek.

I'll tell you what, the reason why I don't like this documentary is the same reason why I don't like documentaries that say key to genetic diet is the way to go. That's say, Paleo's the only way to go. That's a carnivores only way to go. Same reason. Doesn't work well for everybody. There's a percentage of people that it will work well for,

but there's a large percentage of people that it won't. So watch with caution, but that being said, fucking, you know, James Cameron and Arnold Schwarzenegger. They got a lot of them. I don't know. He's at the end of the movie. They did. It, what the health move the needle,

this thing is gonna move the needle. It's gonna, I mean, it's gonna move the needle for sure. It's gonna be interesting to hear what we see. But I'm also excited for the backlash. I'm excited for Rob Wolves book that's coming in 2020. It's gonna get fun. I'm sure we'll see a documentary that will come out, that'll be counter this whole.

I'm gonna make some predictions. So I made food wars. I'll make some predictions early on when we started the podcast. It's recorded. So if you don't believe me, we'll find it. But I did predict that protein would be the enemy. You did, because I argued with you.

And that's happening. And I guarantee what that protein would be the enemy. You did, because I argued with you. And that's happening. And I guarantee what's going to happen is another backlash. And at some point, plants are going to be demonized. And everyone's going to go in the other direction. We'll see how long it takes for that to happen. But I think that'll happen. Speaking of movies, who was telling me that was a J.J. Abrams? Yeah.

With you a while back, I think I had kind of talked about his plans and what he was trying to do. In terms of like, he was creating all the way from the very beginning of like toys. He wanted to have like his hands and toys to the TV shows, to the movies, to like all these pieces of content that all were sort of packaged as one thing. And so I guess Warner Brothers just threw a deal out of it was like $250 million a deal for him to then like become this content creator in the streaming game.

So now they got a major, you know, I mean, he's created so many awesome shows, like that's a major win for them. Is that all under Disney? No, it doesn't work with Disney anymore. He was contracted to do work with Disney for specific movies like the one or who's Warner Brothers under Warner Brothers is their own.

I think they're gonna have their own streaming service. Are they? They're all streaming service. Check that out. Yeah, check that. Check out who Warner Brothers connected to. I thought Warner Brothers was connected to Disney, but I could be completely wrong.

Everything's connected to different. So they probably bought them. They're like their major competition. Like the Wizard of Oz. So they're giving him 250 million to create content. Just to create it, yeah. Which I'm sure that comes with like a book deal or what I thought. He's got to probably create X amount of pieces of content

for them in order to get his 250 million out of magic. Wow. Keep them competitive. Yeah, but it's like it shows. I mean, consumers right now are not super loyal to just one platform. It's like they're jumping all over the place based off of how good the content is, right?

Well, that's why the debate where you all keep having is will one emerge and gobble everybody up or will we have this Ollik heart future where you pretty much stream all of them. You've got Hulu, you've got Netflix, you've got all the streaming apps on your phone or on your TV and you just all the cart everything for $0.99 or whatever it is. That's what it's going to be. I mean, every more, I can't think of a single market

where one play unless it's heavily regulated. I hope it goes that way because I think it'll be better. I think the consumer wins. I get worried with anything you know, with anything this big, right, for somebody to get their hands in the political side of it and create regulation around things and try and squash some of the other players. Who's Warner Brothers Doe? You looking it up right now? It looks like they've teamed up with HBO. Oh, wow. HBO Max is what is called a direct to consumer video service featuring many of the assets from its $85 billion purchase of time Warner in 2018.

Okay. So, you know, HBO, that's a major one. Well, and what's interesting about that is Disney has partnered up with HBO. So Disney, and maybe remember, I told you guys Disney Plus comes out this, I think in discount. Yeah, there's going to be, it's going to be Disney, HBO, and Hulu, and ESPN, I think it discount. Yeah, there's gonna be, it's gonna be Disney, HBO, and Hulu, and ESPN, I believe. I think it's what, the ESPN, they own ESPN. Right, I think that that's part of their package

where you get like a discount on an HBO through if you have already the Disney Plus. I can't remember how they worked it out, but I know they have some sort of a deal with them that you get a deal with HBO if you're already streaming through Disney Plus. Interesting. Yeah.

But I do think it'll be just a lot of, I think it will be all a car. Because I mean, again, unless it gets heavily regulated towards almost impossible, enter into the market because of the regulations, it just makes sense that some people are going to produce this type of show

that's better and really creative and good. And so you'll want to buy that show and you'll want to buy that movie. It'll be interesting how they do it though, because when you look at HBO, Showtime, Hulu, Netflix, Apple, when you start looking at all of them, they're cheaper compared to just one of them is cheaper than Direct TV.

But if you wanted to own all of them, I mean, they start getting up there, $13 each adds up when you're streaming 10 different streaming services. And so that'll be like, how will you do that? All a cart because then you're paying 13 for just to have access to the streaming service and then you're also buying all the car that, you know, so to, so why, what I hope, I hope it gets really competitive. Yeah, I hope it has to reduce their price.

You don't have to subscribe, you just buy a show. Yeah, or it's like really cheap. It's like $3.99 that you get all you get all these. And now I'm only paying $50 to have access to all my favorite streaming companies. And then I buy then my shows. I think you'll have like less providers, like we have iTunes and like you have Spotify and whatever.

But then the producers, there's gonna be a lot of them. You know what I mean, like HBO, showtime, Warner, Disney. I find something about my own behaviors that's interesting right now. It's like, and I don't know if this is a good thing or a bad thing, but, and I guess I've noticed this in the last two months because of the amount of TV consumption I've had.

I've had more TV consumption in the last two months than I probably have in the previous decade. I'm just laying around the house with the baby all the time. It just seems like the natural thing to do. It's not easy to fucking read and hold a baby and so that. So if I'm not listening to music or an audio book, I'm for sure watching TV shows. And I don't think I've ever had this many shows

or series that I've started and not completed before. It really takes a lot for me to stick through something all the way through. I've got a lot of series. Anybody like it? I'll start a series and there's so much, there's so many options that it has to really grab my attention.

Shiny objects. You have to come into that. You have to come into that. Yeah. I do with these shows now. Like somebody will tell me like, oh, you should check the show out. You know, we've already done this with each other already.

Couple shows, you guys have each recommended, I'll go check it out. I watch a couple and it's like, unless I'm like hardcore hooked, I'm always looking for that hardcore hook because there seems to be another show always coming that grabs me and then gives you that binge quality that you have

where you don't want to put it down or we don't want to stop watching it. Interesting. So I wonder if this is a bad thing that I see happening. Well, dude, you ever sit there on Netflix for a freaking hour trying to pick something? When back in the day, you go to Blockbuster and there are like three new movies that came out, so you're like, well, it's one of these three. There was comfort when things were programmed for you. Yeah, you know, I do sometimes miss that a little bit just because it limited the options a bit, you know.

Dude, I saw this meme yesterday. It was hilarious where maybe you guys have seen this. It's an older meme where it says the difference between men and women and a woman walks into, like goes to a party, sees a woman with the same dress on and is like, and then a guy walks in, sees another guy with the same shirt like best friend. Yeah, high five. Yeah. And the reason why I'm saying that is because Adam, I ordered myself an Atlas jacket from you by not my moves. And come on. That's wrong.

I was just going to buy that. I love that jacket. We had it on. I didn't know it was Vury. So I got myself one. No, no, I remember when we first had Joe in the studio and he came in well, well before it was released. And I ride away, he walked in and I'm like,

oh, I like that jacket. It's a pink coat. Now, is it warm? What's the deal? Yeah, no, it's really warm. It's warm, it's waterproof. It's like, it's lightweight though. It's, and it's dressed it up, dress it down. It's cool.

I like it. So I also, I got a couple of there, when we were at, did that last event, button down kind of nicer looking shirts? The hand, the hand, we got a few of those. No, he got the ones that call, or I got the hand event, button down, kind of nicer looking shirts. The hen, the hen, you got a few of those. No, he got the ones that call, or I got the henley, which I love because it's not like the super heavy henley, like the ones that are like wool,

it's the one that's more like lightweight. Yeah, it's lightweight, and so I could wear it around. I got that one too, and it's a little tighter on the body. It is, it fits really well, man. It looks nice. I got your shape. I got the black one, those. I haven't bought their button up though, and you've worn them a couple of times. Yeah, it looks nice. I got your shape. I got the black one. I have it. I haven't bought their button up though.

And you've worn them a couple times. They look good on you. They have a, what's called the bishops shorts leave button down. And they, they're really nice. They're like nice. It's not a fleasure. It's, I know they're stretchy, like the material. The material, it's the typical viewer.

It feels really, really good. But it's not like, it's different than their a fleasure wear because you don't work out in it, right? It's like a shirt you go out in or whatever. Yeah, again, you could kind of, that's what I liked about that jack, the Atlas jacket. I can dress it up or down. I could button it up and it looks really sharp

and I can wear it with something that's really nice or I can open it up and wear it with a T-shirt underneath it and jeans and whatever I want. We look like a sports team. But a bunch of classy delfs over here. Oh, there you go. Boo yeah. whatever I want. We look like a sports team, a bunch of classy delfs over here. Yeah. Blue yeah. Shhh.

Quick call. I'm going to play everything. Max, call. Today's call is brought to you by Max and a ballake. If you're looking to maximize your overall muscle and strength, Max and a ballake is the perfect place to start. With a full 30-day money back guarantee, there is absolutely zero risk! So what is your waiting for?

Go to mindpromini.com and get started today! It's the best strategy to lose body fat and build muscle mass? Focus on body fat reduction first or a combination of both, which seems difficult with the caloric restriction or surplus. You know, this is actually a cool question because for me, it kind of depends where the person is at and they're in their fitness journey

if they're doing it on their own. I personally, I remember when I first started, it was like heavy focus one direction, which is like if I'm bulking, I'm bulking. And it's like all committed to there. Yeah. And the same thing for cutting. Where now it's different.

And in fact, when I started coming back into fitness, I talk about the, you know, turning on Instagram with the intentions to building a fitness business around it and I was going from fat to fit. My goal was, and what I posted was, I was 212 pounds, and I was, I think 19.6 or about 20% body fat.

And my goal was actually not to let my weight change. I wanted to show people, watch me completely change my body composition, but not really fluctuate away. And I never let my weight go north or south more than about four pounds or four or five pounds or so, you know, give or take. And of course, everyone's seen the transformation difference.

I think that is a healthier, smarter approach to it, but could be very challenging and mostly challenging in my opinion on the mental aspect because the average client that's just kind of getting started and they come to you and they say, I wanna lose 20 pounds of fat and you go, okay, cool, but we're not gonna move on the scale for six months. It's way less dramatic that way. It is and it's also really hard for them to,

when you're looking at yourself in the mirror every single day and your ultimate goal is to lose 20 pounds of fat, because I lost 20 pounds of fat, just didn't see it on the scale. I pretty much eliminated 20 pounds, I just added muscle and just replaced that completely changed the body composition,

which I would think is one of the better ways to do it. Unfortunately, it's extremely difficult for clients to be able to do that because they're not seeing any movement on the scale and they're looking themselves in mirror. What have you guys seen in your experience? Yeah, when you have to think at the, you have to think long-term and the reason why you have

to think long-term, unless your goal is, is real short-term, like I want to get, I want to look a particular way and then I don't care what happens afterwards. I don't care if I gain all the body fat back and I don't care if I fall back at a shape. But if you do care and you want to get to a particular goal, but you also want to keep it forever, you want to stay fit forever, then there is a strategy that is a little bit better.

And this is just something I learned with clients. And typically it's like this. Client comes to me. Average person wants to lose body fat. That's the most common goal. And my goal with them is to build their strength. My goal with them is to get them more fit. My goal is to...

Even if they want to lose. Even if they want to lose body fat, because I know that results in a metabolism that burns more calories, and it makes the weight loss and the fat loss easier later on, it also makes it more permanent. Now, there's no such thing as a guaranteed permanent result. But you can definitely do things that will make it more likely that it's going to be easier

to maintain. And it's far easier to maintain, in my experience working with clients, to start with, let's get you stronger, let's get you fit. So let's say somebody comes to me and they want to lose a lot of weight and I look at their food because I'll typically talk to them about the nutrition and let's say we figure that they're averaging about, you know, I don't know, 1800 calories a day. So you're eating 1800 calories a- let's do this, let's keep that the same. Just keep your calories the same.

We're going to be increasing your activity just because you're working out, you weren't working out before. I'm focusing on building strength, building muscle. I'm going to do body fat tests with you. Body fat tests are important. I don't use them all the time, but in this case, they are important because it is important to show the person

that, although like Adam said, the scale may not be moving, that their body composition may be changing. So oftentimes I'd have a client and we would do the strategy. I'd test their body fat may be changing. So oftentimes I'd have a client, and we would do this strategy. I'd test their body fat and be like, okay, you dropped 2% of body fat. Now, your weight on the scale stayed the same.

This is what, let me show you what that means. It means that you've gained three pounds of muscle, but it also means you've lost three pounds of body fat. And look, you've lost a quarter inch circumference around your waist. And the reason why I do that is because it's a, those are valuable tools to show somebody their body's progressing in a way

that is gonna keep them kind of feeling like they're getting some return for the time that they're investing. But, you know, having someone, because what I used to do early on, someone would come in and want to lose 20 pounds, 30 pounds, I'd focus all on that. We're gonna get you to lose 20, 30 pounds.

Yeah, just shit it. Cause you wanted them to be happy right out of the gates. You wanted them to feel like, you know, things are happening and results are happening. So as a trainer and a new trainer, like half your goals to like, I could shed this weight and I could do it in an efficient amount of time where, you know, as a more seasoned trainer,

you realize like, this is a long game. This is, we need to set them up. this is going to be, you know, sustainable. So that definitely is something that shifted for me in terms of starting them out and just focusing purely on strength training, but definitely keeping in mind like the calorie intake and trying to manage it at a certain level where we could maintain that strength but start shaving away at the lean. Yeah, think about this way. You're a, let's say you're a contractor and someone comes and says, where we could maintain that strength but start shaving away at the leanest. Yeah, think about this way.

You're a, let's say you're a contractor and someone comes and says, I want to build a house and I want to build it super fast. Like, well, okay. I could build this in a few months, but we're not going to build a foundation which is going to put it on the ground,

put it, slap it together, and then you'll have a house. Now, we know what that will happen with that house. It's not going to last very long, so great dangerous. Like a major mic. Yeah, it's what that will happen with that house. It's not gonna last very long, it's a great danger. It's like a great danger. Yeah, it's gonna fall apart. Or the contract will be like,

look, I can't build it in 30 days because it takes at least that long just to get build the foundation, make sure everything's done properly. But then we're gonna have a house that's gonna last you for a very, very long time. It's the same thing. It's the same thing when you're talking about

training your body. So if your same thing. It's the same thing when you're talking about training your body. So if your goal is to just lose the weight and you really don't care about anything else, that's easy. That's an easy thing. You know what you do? Do cardio every day, cut your calories by 500 to 1,000 calories. Voila.

I really don't care how you cut those calories. And it's like you can be low carb, you can go vegan, you can do paleo. Really doesn't matter. Cut your calories, do shit tons of cardio, you're gonna lose a lot of weight, but you're gonna be in a bad position. You're gonna be in a situation where you fluctuate

and body weight and the maintain whatever you've lost is gonna be all but impossible. Not to mention that, but it's also gonna be really difficult to do with the other part, they said, you know, the best strategy to lose body fat and build muscle. If you're in a really low calories and you're also doing a ton of cardio, you might lose weight. You're sure shit probably aren't going to build muscle. You're losing muscle. Yeah. You're not going to build muscle there. Where if you

don't reduce a bunch of calories, you just kind of replace some of your probably, I think what we call empty calories, you know, instead of drinking a soda that's 200 something calories of sugar. Did you guys ever get the people, I mean, they would look at, I want to build muscle and burn body fat at the same time so they would do like a circuit training where it's like, you know, they're going to add the strength element to it, but have the conditioning there at the same time thinking that, you know, I'm building and I'm cutting at the same time. Right.

No, I think that's a common myth is that that's a good strategy. I think if you take somebody who is eating a good amount of calories for their body weight already and you just add things that are into their diet that they're probably lacking and we've talked about this many times before, fiber, protein, whatever it is that they're not getting

enough of and you replace some of the empty calories with ones that their body needs, and you strength train them, they should reduce body fat and build muscle. The hardest part I'm telling you is the mental piece. It's just that's the area that I always had to speak to as a trainer that, listen, when you do it the right way, it's slow. When you do it the right way, it's a slow, gradual, week over week, little tiny, and this is also why I advocate for a photo every Friday.

I used to tell clients, I just take a photo every Friday because it's amazing when you're looking at yourself every single day, multiple times a day, to not see that change. But when you have this photo that you took four weeks or six weeks ago, and you still feel like because the scale hasn't moved and you see your body and it seems so far away still to lose 30 pounds

and you're nowhere near your goal that you haven't really changed and you're upset. And then you have this comparison photo of four or six weeks ago. You can really see the difference body composition wise when you have something to compare right next to versus looking at it every single day and expecting to see this great chain.

Yeah, my favorite thing would be would be when a client goes to a family event or a reunion or something and they'd been working out with me for four or five months and the scale hasn't really moved a whole lot, maybe lost a few pounds. Then they'd come back from the event and they'd be like, oh my gosh, like 10 people came up to me. Everybody's commenting. And commenting on asking me how I lost so much weight and I tell them I didn't lose that much weight at all. And how many times does that acclient too? That's also the same client that was complaining that they don't feel like they've seen any change in result. Every time. That's what confed the same person.

Yeah, they're like, oh, I don't feel like I'm changing and can we speed this up? And then they go see a family member they haven't seen in two months and the member makes a big deal about what they look like. Now back to what Justin was talking about about the circuits and trying to do this like calorie burn, muscle building workout, to do the fat loss muscle building.

Here's a deal. In order to lose body fat, you have to be at a calorie deficit. So you have to cut your calories below your maintenance. That's already sending a strong signal to the body that says, become more efficient with calories and burn less calories. Your body wants to adapt to that. It doesn't want to always burn more calories than you're taking in because that would obviously

lead to death. So your body's like, okay, we want to slow the metabolism down. One of the most efficient ways to do that is by pairing muscle down. This is why if you go and just do tons and tons of cardio all the time and cut your calories, a lot of the weight you're going to lose is muscle. So you're already cutting your calories.

You want to offset that. And the best way to offset that is by sending the strongest muscle building signal you could possibly send, which is not circuit training. Circuit training of all the resistance training type modalities is the worst muscle building one. It just is. You want to train kind of like a strength athlete slash bodybuilder. You want to try and build while you're cutting your calories because then

you're sending two signals, build muscle, but now we need to, you know, also get leaner. And what will end up happening is you'll either not lose any muscle or you'll build even a little bit of muscle while burning body fat. And studies show this. Studies are quite clear on this. If you just cut calories or if you cut calories in do cardio and don't include resistance training, some studies show as much as half of the weight you lose as muscle. And that puts you in a bad position long term.

Next question is from K Kacker. Would it be better for an endurance athlete to focus on heavy weights, low reps, and even plios or light weights and higher reps. Okay, so for performance purposes, there's a lot that can be said about all of the things that have been listed here in terms of helping the endurance athlete.

You probably want to live, and what I mean by live is you probably want to spend most of the time of your resistance training, focusing on the type of resistance is you probably want to spend most of the time of your resistance training, focusing on the type of resistance training that's going to be most applicable to your sport. In this case, lighter weight and higher reps. Now this doesn't mean high reps. I'm not saying do 50, 60 repetitions because I've seen people do this and they'll end up

doing it all. 50, 60, 100 reps. Resistance training does one thing very, very well. It builds muscle and it builds strength. And you are still building muscle and building strength, even if you're working at the 15 to 20 rep range. It's still a muscle building strength building rep range. Now, it's not as extreme as the one to five reps

or, you know, six to eight reps, but it is still a muscle building rep range. In fact, there's some bodybuilders that train almost exclusively in that rep range. That rep range has more carryover to the endurance athlete. Now, you're not doing the weights to build lots of endurance though. That's there's a difference there. The endurance gains that you're going to get most of which...

It's all you're running. Yeah, it's going to be your sport. That's where you're gonna get a lot of your endurance. Use weights for what they're good for, which is strength, stability, and maybe building a little bit of muscle. In this case, you're not trying to build a ton of muscle. No, you're like more fortifying your joints. Yeah.

You're building a support system for your bone structure. You know, you wanna be able to weather a lot of this constant repetitive stress that you're putting your body through with this. This is also too where a lot of times I know endurance athletes could benefit a lot from doing intermittent sprinting as well. This is something that could stretch the capacity out a little bit further in terms of having more gas tank and something where they could turn it on a little bit more within the race. And so it's also accessing more fast twitch.

So yeah, there's different adaptations that will also carry over into just the endurance part of it. But you have to build the overall body to, you know, withstand this repetitive stress. Do you guys see any value in plios here? For an endurance athlete? I don't. Little. Yeah, very little. Because what I, what I, when I hear someone that's an endurance athlete talking about plios, I envision the person, you know, doing the circuit training and the ice skaters in between. They're not doing real plios. Right Right, they're using the playoffs to be fatigue based, which the real purpose of playoffs should be set yourself,

explode, rest, take your time, explode again, rest of your time, and you're only doing that two to four reps type of deal. You're not doing that for 15, 20 reps inside of a circuit. This is where I think plials are done terrible, and I don't see where there's a lot of value for an endurance athlete to being doing pliometric work. Not that there's not any benefits at all.

It's just when you look at all the different ways that you can be training, I wouldn't be training my... It's a bit of a mismatch for the body type. Right. It doesn't, and it's not gonna carry over into an endurance athlete as much as it was an athlete that needs explosive short. That's what I mean, you, you would train an athlete that is doing something more short term and explosive football player, basketball player, you know, anybody who has doing has these breaks in between

an endurance athlete, plyometrics are not, are not as valuable as they are for another athlete. No, no. It's funny, years ago when I was training in Jiu-Jitsu, it's been a long time now, it's probably at least 10 years. This is something you want to consider also. I had guys that I trained with that were very, very high level, good friends of mine. They were training five, six days a week. Jiu-Jitsu, some, they were training twice a day,

so we're doing tons and tons of jujitsu training. And jujitsu is, there's definitely a strength component, there's some explosive component, but a lot of it is stamina, a lot of it's endurance, a lot of it is static endurance on the ground. It's a different kind of stamina than running, but it's more of a endurance sport, traditional jujitsu than say, like it's more of an endurance sport, traditional Jiu-Jitsu than say,

like collegiate wrestling, which tends to be a little bit more explosive. And they would ask me how they should lift weights. And it's funny because when you're doing so much training, adding more high rep type training can sometimes be too much for the body. So some of these guys would benefit from doing very short, you know, once a week, 30 to 45 minutes

of heavy weights, for rep type sets, because it wasn't so damaging on the body and so exhausting on the body, they could recover from it and they had a lot of carryover, then they go train and they feel they carry over from the strength versus when they would go to the gym and do lots and lots of reps. You guys know what I'm talking about. That can kind of burn you out, especially if you're already kind of pushing the limit a little

bit. So there's a lot to consider here with what kind of endurance athlete you are. If you're... Yeah, and how much you're actually training that way, because if you're running... It's good point. If you're running five days a week. Yeah, and then you're going to go to the gym and do reps squats, and 20 rep lunges, and 20 rep pullups, and you're gonna mess yourself up.

You might be better off going in, doing mobility correctional work, picking like two exercises, and doing heavy traditional strength training, like lower reps, five reps, six reps, not going to failure, just because, just enough. Only one, maybe two days a week. That's it, that's it. And that's what a lot of these guys did.

Very low volume. Yeah, they were originally doing three days a week of resistance training. They were doing circuits. They were doing a lot of high rep stuff. And I looked at it and said, this is probably too much. Let's have you back down to once a week. I had them each do three to four exercises. So it was like a squat, a bench, an overhead press, and a barbell rail, or something like that. And it's okay to do five sets of five reps.

That's it. Five sets of five reps of each exercise, pick a weight you can do, you know, seven or eight reps with an only do five, focus on the strength that can, and they all got phenomenal carryover results. And part of it is it didn't tax them so much to where it was just, the workouts they were doing before was just too much.

Again, there's a lot to consider. But if you're an endurance athlete and you're doing like four days a week of running, you know, three days a week of running and you want to add some resistance training, traditionally, the best carryover will be the higher rep stuff, 15 rep, that kind of stuff. But consider your recovery, consider how much training you're doing overall, because sometimes throwing a lot of resistance training on top of it just gonna make things worse. Next question is from emails to 50.

Can you discuss your opinions on heart rate variability and new trends towards tailoring workouts based on HRV? Is it valuable or a waste of time? This is interesting right now, and I know Justin, you've probably spent the most time looking at HRV, and I feel like the jury is still out on it. Yeah, I think so. I experimented a bit with this when I was training athletes when it was first coming out, and I think that it's definitely come a long way since then, the technology and the improvements on it.

I liked the overall concept of it though. It's really trying to provide a metric where you could see sort of like your readiness. And so like as a coach, I could kind of gauge a little bit more effectively of like how intense or how hard to kind of push the athlete or what we really need to focus on, the preceding days.

But to be completely fair, I could see that within just looking at them. I could see that within and asking them certain questions about what they were doing outside of the workouts, and did they get sleep? Are they good with their relationships right now? All these external factors, that all contributes to the readiness of the athlete in nutrition, of course, is another big one.

So I think that, I wouldn't lean heavy on those metrics right now as like, okay, this is exactly where I'm gonna go from for that. I would kind of use that as like, oh, I could see how they perceive themselves right now. I could see that in the numbers. And if that matches up, then it's starting to become more valuable to me. Yeah, I think first we need to explain what HRV is,

and heart rate variability, what that is, what we're trying to look at. And it is kind of the next big thing, right? It's, I hear a lot of people talking about it. So essentially what they've done is they've figured out that the variability in your heart rate can determine the state of your autonomic nervous system. And if it's, if there's, and I don't know what the exact numbers are,

but based off of measuring the variability of your heart rate, they can tell, okay, today's a good day to train hard. Yeah, you're well-rested or you're not basically. Or, okay, today's not a good day to train really, really hard. And studies are showing that this has some value. Now, the problem with this is the measurement of the heart rate variability, the sensitivity of the equipment,

and then the full reliability on it, even if your mind is telling you otherwise. That's why I have a problem with it. Oh, well, my HRV says that today I should go hard, but I'm not feeling it. Like I just not feeling like I should go too hard. Sometimes you gotta kind of listen to your body. Not always. I could see it being a good tool in the opposite. Sometimes you gotta kind of listen to your body. Not always.

I could see it being a good tool in the opposite. I think a lot of times athletes, you know, are like, man, I wanna go train real hard and then they look at their HRV and it's like, no, your central nervous system's telling you that you're fried. I think there are better ways though. There was one way that Joe DeFranco talked about with us,

which was measuring the strength of his athletes grip. And he establishes a baseline, and he'll do a grip test with them, and based upon how their strength is output, how responsive their central nervous system is. Now I fucking love that. It's so simple, so basic. You don't need to wear anything measuring you.

You don't need to take your heart rate. It's just, and it's really, it's not just measuring your heart rate very well, but the amount of strength that you want to put into something, which I think taps into the mental side a little bit more as well. So that's just my opinion. Yeah, and I would like it specifically because we have

programs now, and we have things accessible to people that we don't necessarily, we're not going to be overseeing them going through these programs. It'd be nice to have metrics out there that were reliable where it's like, okay, if you have this number, sort of gauge your workout for here. So it's like you could remotely coach and train people a little bit more individually. Then we have now in terms of, okay, well, we're going to need to be in constant communication and have this sort of checking up

and like I have to be like really super involved versus I could kind of remove myself a little bit and the athlete will understand how much intensity to apply. I love it. And I think that I have the same attitude towards HRV tools as I do Fitbit, Fat Secret, all of these other tools that we have. All of them have room for air. And I think of being a trainer almost 20 years ago and trying to figure out how hard I should train today,

exactly how many calories I consumed, how much did I burn today, and I had none of those fucking tools. And that was hard. It was hard as shit. All those things for me have just made it that much easier. What I think is funny is that I think people take these things and we just, we want to just tear them apart. Oh, it's, man, that shit was way off. It was, I did a blood test and it said this,

and I did this other thing, and it hooked me up, and it said it was 20% off here. It's like, I don't really give a shit about how much I can prove. It's not 100% accurate. It doesn't matter to me. It's data that I didn't have before, that I now have to make a educated guess on what I should or should not do.

So all of these tools, in my opinion, are fantastic. I think we just can't get hung up on, oh, my HRV says I'm a green, so I can go. Oh, it says red, I can't go. It's just that, hey, to like, and Justin and Sal both kind of touched on this. You know, if you're not feeling really well and you can't figure out what it is and you also to check your HR V and it's like oh wow It's saying that you didn't get really good rest your it's way off like you probably should scale back on your workout a little bit But if you feel phenomenal and the thing shows you're a little bit lower

Oh, maybe I should scale back but you feel great and you want to get after it? I might disregard it a little bit. I mean, I think that's the same way that I approached the Fitbit, what I would wear it during competing and I'm like using it to kind of get an idea of like, oh shit, I know my diet where I'm at, okay, I'm cutting for a show, I'm monitoring my steps and my calorie burn on my Fitbit. And you know, my Fitbit says I burned 5200 calories

and I'm only consuming 4,000. Cool, I'm on pace. Am I worried that it's 200 North or South of that? No, not really. I know where I need to be eating wise. I know that it's registering that I burned significantly more than what I'm consuming. So I'm on pace.

I'm definitely probably leaning out today. So I'm not really worried about it. I'm not gonna nitpick if it's off 10 or 20%. You use it as a tool as a guide. Yeah, it's that point to just looking at it from a step counter or something simple like that. That's still very revealing for your daily habits. Huge. And so within this, I know that you could, if you really pay attention to how much stress

you're accumulating, you could sort of feel that and you have sort of an idea, but if you see trends and patterns throughout the day, throughout the week of when you're super stressed or when there's more variables thrown in there that you didn't even realize, oh yeah, I really was, you know, like I didn't have any sleep

and I was not eating very well and you could actually see kind of data to match that. Like that's valuable, that stuff like too is a coach. Like you could just, you could put everybody sort of on this board and start to see trends and start to adjust things, you know, on the fly, which is cool. There's two, the two areas of concern for me with this.

One is, as a question, is there value in training a little harder than you should, or value in going easier than you should sometimes? Now, the answer to that, I think, is yes. I think sometimes it is okay, and there is value to pushing yourself harder than you should and going easier than you should. So I think there's value there.

So that's number one. NHRV type training says there isn't. It says follow what your heart rate variability says. There's a second part here and I'll use an example. Navigation tools now have existed for a long time. They're a breakthrough, right? You need to get anywhere, you type in the address, it tells you exactly where to go.

Now, you could have used those tools to make yourself a better natural navigator. Now I could put it on, I could see what the map says, I could start to, and then I turn it off and walk through the road. Or what usually happens is, none of us know how to fucking go anywhere anymore. None of us remember phone numbers anymore

because we don't use the tools and ways to enhance our wisdom. We just take the knowledge and now we eliminate that, that we disconnect. And so this, my only problem with this kind of stuff is how people probably will use it, which is to disconnect from their bodies, not connect to their bodies. It's not for the average person, in my opinion.

It's either for a coach, a trainer, using it as a tool to coach a client, or a high performance. Or a high performance athlete. The average, Jaina Joe, it's a waste of money. It's not that valuable that it's going to be a game changer in your body fat, lost journey, or your muscle building journey for the average person.

If anything, it could over-complicated to your point. So, and I agree with that 100%. Now, for me, as a fucking trainer and very knowledgeable and I was riding shit long-form for so many years and doing shit like that, I love all these things. It, because I've already been doing the homework. I've already been doing the leg work and putting the time in and trying and how does my body feel today?

I think it feels good. Let me get after, oh, fuck it. I was weak today. I guess maybe I should have pulled back a little bit. So I've been troubleshooting this on my own for a very long time. So give me a tool that gives me a little more insight. And then it really makes me go like,

oh, see, I was probably right. It does say that, I felt that, okay. It confirms that. That's how I would use something like that. If you haven't done the work leading into it, then I don't see a lot of value in it, because then it, what it is, I do. If you become like a mindless drone,

oh, this says do this, this says eat that. I'll just follow completely disconnecting from your body. That's not healthy. No, I think it needs to be used as a way to kind of peer into what we try to look into as a coach, which is a lot of people don't really pay attention to how overstressed they are. That all these other external factors play a role

in your training. And so this is just like a metric that shows that this is part of the process. Well, and to sounds point too, and Dr. Andy Galpin touched on this when we discussed this like a year or two ago, when it was first getting popular. And there is value to actually stressing yourself sometimes

when it says you shouldn't. Sure. So there's value in that. So if you're always like, oh, I didn't get good enough sleep, I should just bring scale back or take the day off, take the day off. I worry about the average client who gets that message and then they use that as an excuse to not train and not do things when there's some value in them, stretching themselves.

Now, but always pushing through. Right. That's something different. Exactly. And that's where this tool would come in handy is, Hey, I don't really fill up to it today. Am I HRV saying it, but I haven't really pushed through that in a long time. I'm going to do that today. And then that happens to you two or three more times in the next week or two.

You probably shouldn't do it all two or three times. The other two or three times, you should probably scale back. 100% if it's a tool that allows you or gives you the ability, the better ability to learn how to read your body and connect to your body, valuable. If it's a tool that's used to disconnect from your body and essentially remove the responsibility of knowing how you feel and relying completely on technology, then it's a bad tool. I'll give you guys a similar example, out of friend whose daughter was having some interesting issues with their health.

She was having trouble concentrating in school. She was having nightmares. She would have some urinary type issues. And they couldn't figure out what was going on. They couldn't figure out what was going on. And they ended up just saying, okay, well, she's just got some issues and we can't figure this out. They go to a functional medicine practitioner who does some tests and says,

your daughter may have celiac and they say, well, she doesn't have any digestive issues. And this person said, well, she does have side effects. She's having issues sleeping, she's having issues concentrating, she's having these incontinence type issues. Those can definitely be symptoms. So then she went to a traditional doctor who would never have tested for Ciliac.

And they tested and they found that she does have Ciliac, her eliminated gluten, she no longer has these issues. Now, what's my point with this? My point with this is sometimes we derive so heavily on what it's supposed to say that we ignore our own fucking body. We completely ignore our body. And the key to long-term success with health and fitness is learning your body.

And if tools like HRV trackers, food trackers help you get there? Beautiful tools. But if they keep the tools, it's all how you use it. If they keep you from getting there, terrible tools. Next question is from Nick, NAC 97. Have you ever been in a slump in the gym or in life? If so, how did you get out of it? One step at a time, Nick, Nick patty was I was I was watching a talk, I watched a talk a

long time ago about how people handled very, very difficult, stressful or you know, sad times in their lives. And one of the speakers talked about POWs, people who were prisoners of war, and how the ones that survived and came out okay, what their strategies were. And it was something that was, they had a lot of, there were a few things that were uncommon. One of them was they had a sense of purpose, but the other one was that the successful people, this was the one data time people.

Yeah, broke down their, everything down into smaller and smaller chunks. So if you're like in a difficult time, rather than thinking like months in advance or whatever, think today, okay, gotta get up. Okay, let's make breakfast, all right. I'm gonna do my workout. I know I can do my workout, okay, my workout think today, okay, gotta get up. Okay, let's make breakfast, all right. Gotta, gonna do my workout, I know I can do my workout, okay, my workout's over, okay, I need to do this for work.

Okay, and you break things up in a small chunk because they seem, like you can tackle them, like you can handle them. And the reality is, the way you get out of things is through them, and it's one step at a time. It's like, what's that old, how do you eat an elephant, one bite at a time? You know, how do you get to the top of Mount Anniversary, one step at a time?

Is that a real say? Yeah, how you eat an elephant? Yeah, one bite at a time. Yeah. That's a good one, right? You're the fuck, it's an elephant. I don't know. Obviously, nobody's eating an elephant.

That's not okay. Well, I am loose. I think this is, I think you're 100%. This was something I think took me a long time to crack this code. And it's because we're taught from a very young age. Dream big. You know, set your goal set you know, shoot for the, shoot for the stars, land on the moon.

Like you don't get there. You're a loser. Right. No, we just, we've been taught to, to, you know, stretch ourselves. And there's nothing wrong with that. The problem is when you get somebody, and this is common, right, I've dealt with it personally and I've had tons of clients that have dealt with,

this where they get in the slump, and they are constantly focused on where they want to be, like, which is so far away from where they're currently at right now. They're currently at a place where it's hard to get out of bed and just get to the gym or just do these little simple practices that they've fallen off of stop doing. And yet they're looking at this, I need to lose 50 pounds, or I need to do whatever task that's super daunting.

And I remember when that kind of started a piece together, and to this day, I still approach, even when I was competing at the highest level, the same way, is I break it down in like the smallest little goals and I build on top of that. If you have not strung together, two days of eating well and eating good on according to your plan or whatever goal

you set yourself for, then that's a great first goal. Two days in a row. I'm gonna eat right for the next two days. Don't worry about the next nine months or year, it should take you to get all over to that 50 pounds that you need to lose. Just focus on accomplishing two days. And let's say you fall off on day three.

That's okay. Before that, you'd never hit two days in a row. So now you have a new goal. Hit three days in a row. And you hit three days in a row. You fuck up on day three. That's okay. Before that you never hit two days in a row. So now you have a new goal. Hit three days in a row and you hit three days in a row. You fuck up on four days. That's okay. You had never done three days before just so we and you just keep building on that and that it's amazing when you when you set yourself With that and you don't beat yourself up over the little small setbacks that we tend to think are massive And they're not that massive and then then you just keep setting a little bit, just a tiny bit bigger goal,

then a tiny bit bigger goal. And before you know it, you catch momentum and you can get out of a slump like that. I think what happens to people in this situation is they got this daunting goal ahead of them and they're so focused on the end goal versus all the little short-term decisions they should be making right

now. And so, and make them as simple as possible and start accomplishing it. If you're doing one little thing better than what you were doing the previous week, you're winning. You're winning. If that means just getting better sleep. And that sometimes these goals sound like this. And they're not stupid goals. It's a great goal. If you didn't pay attention to your sleep for the last year and your ultimate goal is 50 pounds, but you haven't even tried to like focus on going to bed on time and getting off electronics. It's okay. That's a great goal to start with. Hey, that's my first goal is I'm going to stop being on the computer till midnight. I'm going to try and go to bed by nine o'clock, turn lights off and

read or meditate or do something like that. Like I know my main goal is 50 pounds, but that's a really good start on a big rock that really makes the difference in your big goal. Set that, crush that goal, then start to build on that ad. Yeah, I think, I mean, I'm sure they want examples in terms of fitness and health and weight loss and things like that. But in terms of being in a slump towards getting a goal that you had set in mind and whether whatever it was, business wise, school wise, fitness health, like you put so much into it, you're just in this quagmire

and it doesn't seem like it's moving and I remember being so fixated on trying to get faster and that was like, I have to be faster. I have to do this if I'm gonna be like a professional athlete. Like that's my one thing that I just suck at this. Like I can't get any faster. And you still like drive me crazy. And I worked at it for like two years straight. Just as much effort as anybody could humanely possibly put at getting faster. And you know, there's a limitation

to that. And it's part of life is also, that things will change and learning more about yourself of being flexible and realizing, well, there's also this that just opened up for me. As I was grinding and so mianpically focused on this one thing, all these cool things just opened up for me. And it wasn't until I just realized, hey, I'm just gonna give this a shot. And then I left and decided to go on my own journey and it was the best thing I probably could have done for myself, but that was painful.

Yeah, I also say, I've gone through this where I'm doing, let's say I'll keep it simple. I'm focusing heavily on dead left and it's stuck. And I feel like I'm in a slump. I'm not moving anywhere with my progress. In fact, I start to feel like I'm slipping a little bit. I'll fall in love with something else. Okay, I'm gonna do lunges.

I'm gonna see how good I can get at lunges. Yeah, refocus. And I just refocus and change. Maybe you're feeling like you're in a slump because what you were doing before was super intense and super hard. and maybe that's not something you can maintain long-term. Most people can't. Okay, focus on something else. You want to get better, more mobility, or you want to get more flexible. Now I'm going to try and increase my flexibility.

Or maybe you just don't want to go to the gym. Like fuck, I don't want to go to the gym anymore. I just do not feel like going there. It's not bringing me any joy. Okay, do some stuff outdoors. Focus on mindfulness. Get into hiking, all of a sudden. Yeah, yeah. No, that's a good point. I'm picturing somebody who's like,

I'm a slump, slump. They're not fucking. They're having a hard time motivating to get out of bed. They're having a hard time going in the gym, or they are going to work. Like, depending on where your slump is, depending on what, like I probably would, as a trainer or a coach,

where I'd set your first goals. Like, this is why I love like the step counters, because I think just learning that movement creates momentum, right? So just getting somebody to move a little more. So I love taking the person in the slump, not doing anything, slapping the Fitbit on them, tracking them for a week and going like, oh, wow, you only move 2,000 steps every single day.

So here's your first small goal. Like we're gonna go to 3,000, you know, which by the way, it's like fucking a 10 minute walk, you know, it's not like a valued huge goal, but it's a goal and it's in the right direction for somebody. I'm gonna use something like steps. Now, if I'm speaking to somebody who is super consistent in the gym, they're just kind of like in this wall

of bodies not really changing much, they're not really getting stronger, they're kind of unmotivated in there in a slump. That's where I'm going in the direction of advising like you guys just talked about, which is, and we've talked about this on the show before, switch the modality up, change the goal, change the focus, you know, if you're not accomplishing

the speed thing, you're not accomplishing the speed thing, you're not accomplishing the deadlift thing, it's like, well, change your thing. Get into swimming, get into something good, into hiking. There will be something that will stick, trust me. Right, and changing, sometimes changing your environment makes a big difference. This is an old sales tactic that sales managers

have been doing for decades for a long time. And I would do it with my sales guys too. And so when I would manage gyms, I'd have what they call the sales pit. And this is where you have the desks with all the sales guys working, guys and girls. And let's say we're just, it's just not happening. We've had a couple days where I can tell,

they're unmotivated, I can tell that nobody's feeling that spark, sales are down, they're not driven to go get new leads or whatever. So they'd come into work the next morning and everybody's desk would be different. I would have you used to sit up there and now you're sitting back there. You don't have a chair anymore.

You're gonna stand while you're making phone calls and now we have a bell. You got this phone taped to your head. Yeah, and I have a small gong in the studio and I'm gonna bang it every time you make Just switching it up a little bit. You know what happened? It will create Motivation and shit would start happening just cuz I changed the environment a little bit Yeah, you could do this yourself. You could go to a new gym or try exercising at a new park

This is why I actually like how to change a room. This is why I like having four or five gym memberships because depending on the mood Depending on the mood. I know Katrina hates me for this, but it's like $1,000 a month up to you. I do, it's an investment for me. I'm saying, but there is, there's times where, you know, when I'm really wanting to get after it, I love going down to American barbell. There's always a handful of pros in there.

It always stretches me to push, you know, sometimes I need to scale back and I kind of need to cruise. I'll go to club sport where it's more like a spa. You know, and I can lift like super lightweight. I don't feel like I need to keep- You're like a hero from the old people. Yeah, totally.

You know what I'm saying? It's like- He's using the 20. Yeah, yeah. So it really depends on what kind of mood I'm in or what kind of what I need. And I think changing the environment is great advice. It's something I use that tactic all the time.

Yeah, but at the end of the day, the only way to get through a slump is to go through it. So the obstacle is the way. Yeah, and just know that it's going to end at some point and take one step at a time. I've been through this a few times in my life and it sucks to be in one. I know exactly what that feels like, but just know if you keep moving forward, even if it's an inch at a time, you're still moving forward, and at some point, you'll make yourself, you'll make it through.

And with that, go to mindpumpfree.com and download our guides, they're all absolutely free. You can also find us all on Instagram. You can find Justin at Mind Pump Justin. Hey! You can find me at Mind Pump Sal and you can find Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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