Mind Pump: Raw Fitness Truth - 1199: Ways to Avoid Butt Wink When Squatting, Tips For Getting Back Into Fitness After a Break, The Ideal Fat to Muscle Gain Ratio When Bulking & MORE

Episode Date: January 4, 2020

Mind Pump on one-hit wonders. (4:10) What’s going on with the matching Christmas pajamas?! (6:45) Adam gets the stink-eye from Catrina. (8:00) Mind Pump recommends You on Netflix. (10:30) Sal shares economic statistics that will blow your mind! (11:55) How US colleges are turning students' phones into surveillance machines. Is this good or bad? What are the current challenges the guys are experiencing with their kids? (16:21) The ‘duct-taped banana’ phenomenon. (29:40) Introducing Mind Pump’s newest partner, Legion Athletics. (32:42) Mind Pump makes their predictions on the CBD craze. (38:40) #Quah question #1 – What are some ways to improve your squat depth and not have ‘butt wink’? (48:41) #Quah question #2 – When doing a bulk phase, how much body fat is too much to gain? What is the ideal fat to muscle gain ratio? (56:59) #Quah question #3 – How does one get back into nutrition and training after going through a severe traumatic experience? I have taken a break for a month and I am wondering if decreasing the weight or reps is the best way to bring myself back up to where I was before training and nutrition-wise? (1:04:08) #Quah question #4 – Through your years of personal training and experience, what is one major thing each of you has changed your opinion on regarding fitness and/or nutrition? (1:11:49) People Mentioned Mike Matthews (@muscleforlifefitness)  Instagram Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  Instagram   Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** You | Netflix Apple and Microsoft Now Worth More Than All German Stocks and Cryptos Californians fed up with housing costs and taxes are fleeing state in big numbers Colleges are turning students’ phones into surveillance machines, tracking the locations of hundreds of thousands Social Media Use and Depression and Anxiety Symptoms: A Cluster Analysis This Banana Was Duct-Taped to a Wall. It Sold for $120,000. Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Google searches show millions of people want to learn about CBD — here are 3 things you should know about it How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) - Mind Pump How To Improve Your Squat Depth - FREE Squat Like A Pro Guide – Mind Pump The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump Day 1 - Fitness & Mobility Program - 30 Days of Training (MIND PUMP) 30 Days of Coaching | Mind Pump Media MAPS Starter – Mind Pump 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. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer four fitness and health questions for. But we open the episode with current event conversation. We have some fun. We mentioned one of our sponsors. Here's what we talked about in this whole episode. We start out by mentioning Katrina and serial killers.

Listening to the episode to find out why Adam got almost slapped in the face. We tried to kiss her. I talked about how Apple and Microsoft combined have more worth on the stock market than all of Germany's stock market combined American number one USA that's it then I talked about how the GDPs of US states and how they Match up to other countries entire countries

We talked about college campus surveillance. I guess we can't watch and monitor kids enough apparently Then we talked about helicopter parenting and the challenges with our own kids. Adam talked about a duct taped banana. Look that up, apparently it's art. Then we talked about our new sponsor, Legion. Now Mike Matthews, good friend of ours. He owns the company Legion. They produce high quality, high performance supplements.

So things like, you know, pre-workout supplements, protein powders. Now Legion only puts in supplement ingredients that are backed by science, actually backed by clinical studies, and he puts the right doses full transparency. So if you look at the label, you'll see exactly how much there is of each thing. There are, anyway, good products all the way around around and we have a discount for you. So if you go to buy legion.com, that's a B-U-Y-L-E-G-I-O-N by legion.com, forward slash mind pump,

and use the code mind pump at checkout. You'll get 20% off your first order or receive double rewards points for existing customers, massive hookup. Then we talked about the six million Google searches on CBD and had a little discussion as to whether or not CBD was a bubble that was about to pop or if it was gonna continue to grow.

CBD everywhere. And explode. Then we got into the fitness question. The first question was, what are some ways to improve squat depth and to prevent butt wink? So butt wink is when you squat down real low and then your hips tuck underneath you.

So we have a discussion as to whether or not that should be fixed. And if we think it should be fixed, not to be confused with the brown eye wing. How do we fix it? The next question, this person wants to know when they're bulking, in other words, their calories are higher and they're trying to gain

muscle mass size and body weight. How much body fat is too much to gain? So we talk all about bulking there. The next question, this person went through a severe traumatic experience. They didn't work out. Their nutrition went bad. So they're taking a long break. How do they get back into training nutrition? So we talk about that. And the final question, this person wants to know through our years of experience in the fitness space, what's the one biggest thing each of us has changed our opinion on in regards to fitness and nutrition? Also, all month long, it's a brand new month, new year. Most of your goals are fat loss related.

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So you're not just spinning your wheels on the dirt, you're actually burning body fat, preserving and building. There's cool mobility sessions there too There's also mobility sessions in there to work on mobility because hit can be very intense That's one of the hallmarks of it now that program 50% off Here's how you get the discount go to maps hit comm that's MAPS h iit dot com and use the code hit 50 H iit 5 0 no space for the discount I like that song you were singing Justin. Yeah. Rico. Alea.

Suave. Remember that song? No, I don't. You don't know that song? No, I don't. You're right. What was the name Gerardo? Yeah, something like this.

He was supposed to be like the sexy, like, Cool. Latin dude. How far back? This is like 90s. And he was like high school. He was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was like, he was're supposed to be like the sexy like Latin dude, how far back how far back? This is like 90s and yeah, always like high school. He were really 90s Is really maybe mid 90s really were jeans and like like shredded jeans and he had like a bandana like cowboy boots

And he was kind of tired. Yeah, yeah Cool Yeah You don't know I don't know the girls now I want to see a San Jose lost everybody singing it. Maybe that's why I wasn't in San Jose at the time. See I was in Cowboy capital the world. Oh, you don't have a lot of Hispanic. Yeah, yeah, you were the only Hispanic And I only have a quarter representation keep country. Oh, no, I'm saying in San Jose they went fucking For him. Yeah, they weren't doing that

over. He had one song though, right? Doug, can you bring him up Gerardo? Yeah, it's a GER. It's another awesome kind of one hit wonder people, right? Like there's a bunch of those. I do remember now. You know that dude. I do. He's got the big hoop earring and bandana. What happened? Great. Look, it's a great look. Dude, he was fit too. Remember had the big hoop earring and bandana. What happened to you? Great look. It's a great look. Dude, he was fit too. Remember in the video, he's all like kind of jacked a little bit. Yeah, yeah, yeah.

Like rocking the six back. Wow, I can't believe you remember this. Dude, he was getting, it's like the whole Wright said Fred Aire, you know, like I'm too sexy for my shirt. Too sexy for my shirt, so sexy. It hurts. Everything was about sex.

It was, yeah. But this guy got way more girls. Yeah, then then then right Said Fred where the hell is there now? How do you know that? Probably I guess because if I was a girl I'm glad you called it out. I'm glad you called it out I'm tired of always calling out his random facts. I feel like rights and Fred did pretty good. You think so? I think I guarantee it's more popular. I mean he might Might be on the other team You just look you're okay. You just saw a picture of Jordan put them up

Look up right said Fred who would you rather use Joe out with he had like a Mess shirt and everything well the guy tried hard who was more famous? Right said Fred that video went crazy. There's like two guys, okay, but look at that look at that right there tell me I think if you had to pick who would you go out with? I think him or Fricking Gerardum. Well neither one of them were my type. What, what's your type? Who's your type?

I typically like females. Oh yeah, I mean. So there's that. Well that's not how you play this game. That's why I think. So that's breaking the rules out. That's not fun at all. We're getting literal now.

Dude, do you know what's annoying to me? Do you guys see these, I'm gonna offend a lot of people. So if you have kids and do this with your kids, totally fine. If you don't have kids, what are you doing this? These are the Christmas pictures where you got the boyfriend and the girlfriend

and they're wearing like, matching? Yeah, pajamas. Oh bro, you can't call that out. You are gonna offend like 90% of the population. No, no, no, no kids, just, it's just, you know that girlfriend convinced the guy, right?

Oh, no. Just take a picture and say, it's like the shirts that are like, I'm with her. I'm with you. Yeah, they have every, every guy, okay, it was convinced to wear that. If you want to Christmas sex, dude,

you can't, you can't hold it, you can't hold it against that guy. I feel like they're the same people that have like joint Instagram accounts, you know what I mean? No. The same people are like way too into Disney. You know what I mean? They're like making trips.

I mean, without the kids. We don't have, we didn't have matching pajamas by any means, but I can't, I will defend those guys out there that are rocking that for sure they were told by their wives if they want a Christmas. If they wanted those Christmas cookies, they better fucking, we're getting on the, get on the pajama train. Christmas cookies, right?

You want, you want, you want, Santa's cookies, you want, you want Mrs. Claus's cookies, you better fucking. You're getting, I want some of them cookies. Yeah, put on the foot pajamas. I don't want to, okay. No cookies for you. Speaking of trying to get some last night,

I totally fucking, I haven't seen a dirty look from Katrina in a long time and I got one last night a good Dirty look no bad like it like a mean look She don't get she don't give me those like matted she looks What you do? Why didn't know that she was first of all I didn't know she was asleep I mean, I'm maybe because she got up throughout the night because her eyes were closed Maybe maybe he was all the sleepless night and then getting up at five o'clock to go to work all day long And I was wondering why she fell asleep at 10 o'clock

where we're watching a show. So I'm watching season two of you. So I started it. Yeah, so I started I. How far did you get ahead of me? Two episodes. Oh, so did I. Okay, so I'm on episodes so the new appersiate this.

So I dig the show big time. So, and my new thing right now, so I bought this thing on Amazon. This, I don't know how long this technology existed. I know it didn't exist five or six years ago when I was looking for it before, but you now can get Bluetooth little things that hook to your TV. So, multiple headphones can be attached to it, wireless. So, two or three people can watch something with headphones. Yes, oh cool. And it's really cool for me

because Katrina's been driving me crazy. I've got this badass round sound. I can't listen to it because the baby goes to sleep at seven o'clock and she's like, always turning it down. I'm like, I can't even fucking hear it. And if you're doing anything in the house, like making noise, I can't hear anything.

So I order this and I saw my headphones on, right? So I can't hear her. I don't know if she's sleeping or anything. She's next to me. And it's on the second episode of You and the guys gives her kisses to girl the first time. And it's just a super romantic kiss. And I grab her face and I whisper in her ear,

I want to kiss you like a serial killer. Oh, what? Yeah, she rolls over, it looks at me, and gives me the dirtiest look ever, and then I pull my headphones to the side, so like, I tell you what I'm going to say, something to me, why the fuck would you do that? It's like, honey, I'm just trying to kiss on you or whatever. She's like, I was sleeping. Did you notice I was sleeping?

I'm like, okay, my baby. Oh, yeah. We're trying to do a nice thing though. I thought so too. You said it in a weird way. You know what I mean? Yeah, yeah, yeah. Like how do you kiss someone like the end of the year?

Yeah, yeah. In other words, aggressively. In other words, stay asleep. Let me go to work. Let me kiss you when you sleep. I don't know what it is about that show that I like. I think it's so good.

It's, they did it with you. The last season was really good. You know what I like? I think it's so good. It's, they did it last season was really good. You know what I like? I really appreciate really original content. It's hard to make super original content in a copycat world we live in today and so many of the great hits that we, everything from music to movies we watch

are remakes of something older. It's such an original spin on serial killers. It gives you this inside look of what goes on in their head. I also feel like the second season is going to have a lot of weird twists. It's so far, it's a little unpredictable. Yeah. I know there's, I don't want to ruin it for people, but there's definitely stuff happening that I'm thinking this is going to be different. Yeah. It's going to be different in the first season. It is. It is different. And it's, and it's really good though, but it gets you inside his mind and you can't help but watch it and go like, Oh man, now I get it. Like this is, this is what goes on in their head when they, when they do, because you always see

here of crazy shit and you go, What the fuck is wrong with these people around? How do you get to this point where you do something like that? And you just write them off as crazy or psycho, which they are a little crazy. But when you start to listen to the self-talk that he's having in the show, the way they film it, you go like, okay. Well dude, remember Ted Bundy? He justifying it the whole way.

Remember Ted Bundy? They caught him. He was in jail, he escapes, and he had to kill four women. And one night, it's like he had this crazy urge, and as soon as he got out, he's like, I got him on a bender. Yeah, exactly. It's like this crazy insult pent up. So disgusting.

Dude, I was looking up some economic statistics the other day, and I came across some crazy insane statistics. Check this out, I'm gonna blow your guys's mind. I've never said that as a sentence by the way. As a sentence. I will. It's up to crazy economic statistics. It's gonna blow your mind. Hold on, hold on to your shorts.

You got a great drop. Yeah, that's how I turn on just. That's how I'm just ready. Yeah, ready. Did you see the more an on porn, did you see the question that Justin sent over to the mind pump thread? No.

And I posted on the People's Prediction of what we were like in high school. Oh no, what did they say? Oh, it's so funny, dude. Yeah, yeah, I'll read it later. I posted on my story, so it's in my story. So, no, this is actually, this is wild, right? So the combined market cap of Apple and Microsoft

by themselves, so just Apple and Microsoft, it's $250 billion higher than the entire market cap of the German stock market. Wow. So two companies have the higher value, Apple and Microsoft, than all of the German stock market combined. How insane is that? Two companies.

Two companies right there. Here's another one that's crazy. That's crazy. I looked up the US state GDP. So these are the gross domestic product of individual states and they compared them to other countries. You know that California's GDP, just California is equivalent to the United Kingdom. Just California.

Texas is equal to the entire country of Canada, just one state. Just to show like the economic magnitude and power. So when you hear that, do you ever, I mean, what's your thoughts like if we were to divide us up more like our states would have more liberty per state because of that. There are almost like countries by themselves. Oh, on their own.

Yeah, I don't know if that's a good idea. I think that the way that we have it designed to where it's worth exploring the idea, or at least having conversation around it Yeah, well I cuz you know what'll happen right though everybody will kick California out first thing Yeah, yeah, first thing they'll be getting out of here We want to do it. Texas was trying to leave for a while there, aren't they? Yeah, they'll leave on their own do it Yeah, we're already out of here

Yeah, I think it would be interesting But the way that it's designed to think is smart because the states do have a certain amount of power over how they run themselves. And so you can see what is more, you know, what way is more effective than the other. One of the best ways you can do that is by watching migration of people. So which states are attracting more people and which states are losing people?

And for example, California's been bleeding residents for a while now and it's been losing people to the second most. Is it still, are we still like technically year over year, it's actually losing? Is that true, Doug? Yeah, it definitely feels that way. I know I'm checking my hands, check it out. I feel like people always still migrate to the,

to the water in the coast. It's so unreasonable. We do, but we have, it's a net loss. More people lead, I'm curious, that's true. More people go to, like a lot of state people protect it. Now that's interesting to me because our housing market continues to rise. A year over year, decade over decade. Depends definitely jobs here. Yeah, you would think that it would be depends where. It depends where in California. So like the housing, the houses in the Bay Area and the coast, Southern California, that is continues to climb.

But that's also a product of the supply, the supply of, yeah, see, there you go, from 2000 lots, that's a, it's not super recent, but that's- Yeah, but that gives you an idea still. Yeah, wow, wow, I did not know that. But I mean, it feels like a lot of tech companies are trying to look elsewhere, like it's a plant other locations, Wow, wow, I did not know that. But I mean, I, it feels like a lot of the tech companies are trying to look elsewhere,

like it's a plant other locations and then eventually like take all the employees and go in that direction. It just doesn't feel like it's sustainable the way that like California is taxed. No, the supply of houses is low. That's one of the reasons why it's so expensive. Part of the reason is because of the regulations

that we have for building. Yeah. It's hard and expensive to build new properties. So you have a lot of people fighting for fewer homes. Of course, the pay and the bay area on the coast is really, really high. California, though, has the highest poverty rate and it also has the highest disparity

between wealthy and the poor. And you know this when you drive through California. You go, oh, it's very visible. Oh, yeah, there's parts of California. You think it's a completely different, you know, like a wasteland California, you go oh, yeah, there's parts of California You think it's a completely different you know a wasteland in certain parts totally totally But yeah, no crazy though, and so most of that GDP from California comes from the Bay Area and the coast The vast majority of the rest of it's like agriculture and stuff. Damn. Anyway, well, that's super interesting Yeah, super intresting. Hey speaking of tech stuff

Did you see you know that they're doing this in college campus? I know Syracuse does this and there's a couple other big colleges that are doing this where they are like full time monitoring the students through Bluetooth. What do you mean full time monitors? So like big brother stuff? Yeah, so like all the class and they originally did it for attendance to encourage kids to show up to class

and penalize them for not going to class. So they have all, and all the classrooms, the library, all these places all over the campuses, there is Bluetooth, and then it picks up the kid's phone. So the kid walks into a classroom, it registers that, oh, he made it to his third period class, or so. Oh, yeah, I would hack that and just give it to somebody to sit in for me. Oh, yeah, I would hack that and just give it to somebody to sit in for me.

Yeah. Oh, I'm sure so. You know, like, there's always ways around that. You know, it's what you would do that. I would do that too, but kids today would look at leaving their phone with somebody else for an hour and a half. That's a good point. Oh my gosh.

That'd be like giving an arm up. You get another phone. There's no way, no way a 17 year old kid. He's right. You've given the shitty phone. You just get a different phone. Well, you're not a rich kid. How many kids could afford two iPhones? I mean the ones that go to college me. Yeah, what do you mean? What do I mean? Who do you know that has to with that? It's not a drug dealer bro. Most kid what do you 90 90 ran most kids have two iPhones? Have an old one and you know? Yeah, you get the old shitty one. Yeah, the sim you got to pay for two separate phones

If you want them both to work. Not the Bluetooth. The Bluetooth, I think, will work no matter what. I don't think you need to connect to it anyways. You can connect to Wi-Fi. Yeah, that's a terrible argument. You can connect to Wi-Fi and Bluetooth without having a phone being active.

I know this because I can- I feel like there's a will there's a way. Yeah, I think it's easier to go to fucking class. You're trying to hack the system so bad, you're spending money on two cell closures. I mean, I would just do that as a point. Stop monitoring me. It's funny about that with kids,

because I'm dealing with this with my kids. So my son has his computer, he has a cell phone, my daughter has an iPad now, she got for Christmas, and my ex-wife put all these like parental controls and all these different things on them and I laugh because I'm like you really think that we're more tech savvy than these kids. You know what I'm saying? Well so this was the reason why I brought it up was there's a little bit of debate around

whether this is good or bad and there some people are complaining that it's a bad strategy to encourage kids to go to class by trying to get them from fear. So you're gonna get penalized if you don't go to class. How much are we gonna monitor kids? You know what I'm saying? At some point, then they have to kind of grow up and deal with their own consequences.

So that's the point, right? So that's why I was curious to hear you guys's opinion with kids that are older, they're heading that direction. Like, do you want a monitor in one. Do you want to monitor them on? Do you want to encourage them to do things? Is using tech in this way a good thing or is it more just more helicopter parenting? Oh yeah, that's an extension of helicopter.

It is, but I mean, adolescents has been stretching out now for decades. I mean, obviously we were more watched than our parents were, and they were more watched in their, and just keeps growing. Kids now don't even get drivers licenses until they're 20. I know a lot of kids, 20 years old, no drivers license.

My fear is just not the good motivator. They're never gonna become what you think they're gonna become if they're just basing all their decisions off of fear. Totally, totally. Anyway, it's crazy to me. It's like, I mean, wasn't that long ago where you left the house and you were gone? Yeah.

We got to wait until you know them to know where you're at. Now they have watches. I know like some of these other parents that we hang out with are always like trying to convince me. It's a good idea to have these watches for the kids. So it's like, you know exactly where they are based off the satellites. So they just like, if they walk on the playground, you know,

they're off at this like beer garden doing their thing. And the kids are just like, I'm like, no, I want to, I want to at least have like the corner of my eye, seeing them, you know, visibly like. So I'm like still kind of that's a part of me. I want to be able to be there physically, you know, for a while until they get a little bit older. Are there things right now that you guys are both currently going through like with the age of your kids that you're what's like the most challenging thing right now?

Like that you wrestle with yourself or with your partners like on how to handle or not handle like what is current because I know you have different ages. So Justin, what are the things right now with your boys that you and Courtney wrestle back and forth with as far as like Shoulder shouldn't do or maybe ones too conservative about something and ones too liberal about something Which I think I've stretched I'm more pushing for them to have more autonomy and like do things to figure things out for themselves And and like one of those is walking the dog and like going a little bit further like so like they have like a trail that walking the dog and like going a little bit further. Like so like they have like a trail that now I've convinced

Courtney it's okay, like they can go by themselves with the dog and they go for a certain amount of time. And you know, if they don't come back within that time, then we can sort of walk out, but like she makes her sweat. Yeah, like she's like, where are they? Where are they? And the other one was like, like taking the bus because she's always like been picked up

and dropped off at school. Forever, I'm like, they don't need to do that. They just jump on the bus with their friends. Yeah. Come home and then walk home. Like that's all part of the experience. Why are you picking them up all the time

and like, babying them, you know? But yeah, so we go back and forth with a lot of those different things. So I'm always the one that's a little bit more trying to stretch. So they can like like work through this. More of freedom, more challenge.

Did you guys take the bus when you were kids? Yeah, you did. Yeah, I never did. I never took the bus, dude. I didn't just take the bus, bro. I walked for miles. I'm that bullshit story that like old grandfathers make up and I walk it up.

I literally walked miles to my bus stop, dude. I live in the country. So when you live in the country, it's not like the city. In the city, the bus stops at every fucking stop sign and picks kids up. When you live in the country and every house has got quarter miles between each house, the bus stops at one spot and the 30 houses

that are within a 10 mile radius have to all come. So you have to drive your kids to the bus stop and drive. I mean, if we were lucky, my mom would drive us to the bus stop. But no, most more often than that, we had to walk to the bus stop. And when I went to my first year of high school, I used to have to, because the high school that was in the small town that I was in,

literally had 55 students in the whole high school. And I didn't want to go there. Is that a barn? Yeah, pretty much. Yeah. So I didn't want to go there. The next like legit high school that had like sports and a, you know, like a normal high school that had thousands of kids was a good hour and 20 minutes away from me, which is up in Mariposa.

And so I used to have to get up at five o'clock in the morning, hoof it to the first bus stop, where it would pick me up at like 5.30 in the morning, and I'd get on that bus, and all by myself would be the first bus. That bus would then link up with another bus by like 6.15, and then I'd catch that bus and ride that for the rest of the hour, hour and a half till we get to school. What did you do on the bus the whole time?

I lay in the back, because I was the only kid, so I'd get all the way in the back. It's taking a day out. I would lay across the aisle and sleep. And then I'd shoot wake me up when we get to the first, the next bus exchange, and then I'd go climb on the bus again, go the back, fall asleep until kids start piling in, like a half hour later or so, so.

I'd sleep, that was my routine. Do you have like good conversations with the bus driver? No, I was all in the back. I'd go all the way to the back of the bus. And yeah, no, if you sat in the front of the bus when you're in the back of the bus. Yes, you're in the back of the bus. Yeah, I used to walk because our house was close

to the school, so I would just walk to school. So I never took the bus, except for field trips. And I thought the bus was cool. Although it is interesting that buses don't have seatbelts, which I find. I know, right? Yeah, strange. It's so liberating.

And I love it. And they haven't changed the design that much. Have they? They're like tanks, dude. Yeah. I feel like, you know what it is, right? They have contracts with these bus makers. They have no incentive to create.

You why innovate? You exactly. The state's going to buy your point. Your bus anyway. So it's going to look the same. You're going to have bunches where kids, you know, it's slide works, you know, slide a little bit. So what about yours right now?

What's the biggest thing that you wrestle with right now? You know, both of my kids really identify with, like sometimes can be a little bit perfectionist. And so what I struggle with is I really monitor and make sure they're not doing too much, because my son will do hours of homework and my daughter will do her homework, she'll do her projects an hour early,

excuse me, a week early, and sometimes they get a little stressed out. So really that's the big struggle is, are they pushing themselves too hard? Do I, how do I get them to kind of pull back a little bit? Oh my God. Yeah, yeah. My kids are too good, I have to look.

Hey, you know what, that can be. Gotta make time for her. That can be just as big big that can be a problem dude No, your son is grinding I'm impressed he does but but then he comes out of his room and he looks like a zombie like a ghost Yeah, and I'm like you need some sunlight, buddy. Let's go sit in the backyard for a little bit Yeah, dude you get some sunlight on your face, so but they seem to like it They seem to enjoy I'm just keep going with his friends, you know, and like, are they going through the same thing

that go to school with him? They do, but then in the weekends, you know, when he's like free or whatever, they'll mash out on video games for hours at a time. Yeah. And part of me, doesn't want him to do that, part of me wants to,

but that's the way that they connect, you know, and because he works so hard, I want to let him go. That's what, you know, it's like, it's a fun thing that they do, so it's like, it's hard to take that away. It is, and that's how they connect nowadays. You know, they don't really go over, and if they do go over each other's houses,

you know what they do? Play video games. So they'll set their computers up next to each other, and then play video games together. Video games are awesome, it's tough. And I get it. Actually, I saw a study that showed that there were the connection between, there was a connection between social media and TV usage to anxiety and depression, but they did not connect, they weren't able to connect video games to that.

And that weird. So kids who played a lot of video games, they weren't able to find a connection between that and anxiety and depression, but people who were on social media a lot and watching TV a lot that was connected. So I wonder if it's because they're working together and they're like problem solving together. It's not just like some bullshit like exchanges. I think so. Well, your brain, thinking about how your brains have your solving things. Yeah, I mean, the games today, one of the reasons why I can't play video games with kids anymore, they just got so complex. I mean, now they got 12 buttons of the reasons why I can't play video games with kids anymore is they just got so complex. I mean, now they got 12 buttons and there's like so many maps are so vast.

You've got to memorize all the map stuff, you've got all the combinations with all, I mean, it gets, you can't come into it and like, play it and be good at it within the first couple of times of playing. You've got to play a lot. It's funny because I was like really close to getting the new, like the PS4, not even the new ones, like old now, but because it came out that new Star Wars game, like, oh my god, I can't wait. But I was like hesitant because, you know, obviously the kids like to get really into it.

And so this year, I tried to gift things that were still promoting outdoor play and everything and like just like experimenting with other stuff. And, you know, I was was like, it was a risk, cause I didn't know, but my youngest, I built this, this tether ball set up outside and he's fucking is out there for three hours straight. Just by himself, like I'm getting better,

I'm getting better. I'm just punching it. That made me so happy like inside. I was like, oh, that was a win. Do they still do tether ball at school? Yeah, that was a fun game. Yeah, he's like all about it, like, oh, that was a win. Do they still do tether ball at school? Yeah, that was a fun game. Yeah, he's like all about it, dude. Yeah, that was a really fun game.

No, I watched my kid play like a first person shooter or whatever, and I don't understand what's happening. You'll move and jump and bounce, and then boom, take someone out with a headshot. I'm like, how did you know when to, you know, if they're just so good at that kind of high coordination? And I think because of that, I'm like, how did you know when to, you know, they're just so good. And I think that kind of high and I coordination. And I think because of that, I think that's why there's not the same connection as there is to like watching TV just because that's kind of mindless, right?

You watch TV and there's not a lot going in there. And social media, you're watching other people have a better life than you or whatever and making yourself feel kind of bad about yourself. And then with video games, they do tend to play with each other. The vast majority of the time that he's playing, he's on his headphones and he's talking to his buddies and they're yelling and having a good time. You can create things, dude. That's the thing, like, even Minecraft,

you can just create so many things new worlds. Now, I think what my friends and I were like, just like that, too, like, we did the same thing. We were crazy where we hooked up TVs and did that. We're all day, we played. But we did, we kind of self-regulated. Our parents would let us do that for three days straight if we wanted to.

But after about five, six hours, we'd be like, let's go play ball for a while. And then we go play ball outside for a while and take a break from it and then come back in and play again. That was kind of like a weekend. We go over to each other's house and it would be split up between playing either basketball or football and playing football. Yeah.

And exactly. You rotate. You you you muck out for a few hours and then you you're done and then you didn't go play some sports and then you come back and you do that. Otherwise you do you feel like a zombie when you've been staring at the screen for like, you feel it. Your eyes get all groggy and you feel all, yeah. So.

Oh, I can see it, man. Yeah. It comes out of his room and I'm like, whoa. Here's some food and some sunshine. Let's go get some. Let's get you the sun. Hey, have you guys seen the world? Have you guys seen the duct tape banana phenomenon

that's happening right now? But what? You guys haven't seen anything? phenomenon that's happening right now? But what? You guys haven't seen it either. Is this another challenge or something? No, no, okay, so I didn't know what this was. Also, I started seeing people popping up, like duct taping bananas, the shit's like, and I'm like, what the fuck is this?

So like, I Google it and I start looking into it. Like, onto things, like they're duct taping bananas everywhere. Yeah, they're, what's happening now? The phenomenon is everybody is doing it and making fun of it, but what happened was an artist, I think it was a Miami art show just a couple weeks ago, or a week ago, even though it's just very recent, duct taped a banana against a canvas as a piece of art

and it auctioned off at like $150,000. No, it didn't. And he sold like four of these no it didn't yes a hundred thousand hundred and fifty thousand dollars I between that that's the most frustrating form of art multiple when they do shit like that you know I feel like I feel like it's an empty box I feel like the people that buy shit like that are it's just a way of showing off like they have so much money exactly so I So I was reading articles on it. Like I'll buy that all these reviews. And that's one of the things that someone's saying is like, you know, can you consider it art? And the one of the guys that I was listening to

that was doing a review on it's like, listen, if someone creates something or does something and calls it art, it's art. It doesn't mean it's good art. I mean, it's art, you know, it is what it is. And people that are crazy, somebody, these millionaires and billionaires that are spending $150,000,

it's as the same as you were I putting a quarter in a bumble-gum motion. You know, it's funny. You see a stupid little toy that you would probably never play with, you'd probably throw it in the trash when you walk away. You have the dispensal income to throw a quarter in there and do that. The ratio of how much money you make to 25 cents is that $150,000 to a billionaire is like a quarter to us. No, that makes sense. And so it's funny, but it'll be with all your friends and be like,

$100,000, $120, $130, $150, for a tape banana. That's right, for a duct tape banana, you got it. Now that's the kind of stuff that makes people pissed off. Yeah, of course, then there's outrage people that are... It's like homeless people, people who need food or whatever. And you're buying a duct tape in the end of for a $100,000 as a joke. That's crazy. Yeah. You know, there's there was this one woman you want to talk

about crazy art. She would take colored liquid, give herself an anima and she'd spray it on on on a big piece of like paper over and just yeah. And she would paint that way. Wow. She'd paint by spraying out. I mean, at least there's a talent. Which I would say was she good. I mean, I don't know how good can you be.

Was it Bob Ross good? I mean, I don't think you, it just looked like spray. Because that would be the shit, literally. This is a happy cloud. Yeah. Well, people I think would pay to watch her do this. They'd watch her create her art by spraying liquid. No.

What? I'm not really. That's weird, Adam. You just went too far. That's just, I'm gonna change the subject real quick. Really? Yeah. Dude, so, Legion.

Yeah. We'll be working with Legion. Congratulations. I feel like working with Legion. Congratulations. I feel like he's been trying for a long time. Well, Sal and Mike have been working on this for a long time. Yeah. Sal had been trying to convince us for a long time to do this and work with Mike.

I mean, Mike's a great friend of all of ours. Oh, he's a great guy. Well, the supplement space is full of just just some works shenanigans. Riddled with garbage, especially the muscle building, fat loss, kind of like that more. The performance driven supplements. Yes, and the thing about Mike,

is first of all, he doesn't over-hype his product. So if you watch his commercials or his ads, he doesn't sell it like it's magic. He's always very honest. This is how it works. This is what it does. Reasonable doses. This is, he doesn't sell it like it's magic. He's always very honest. This is how it works. This is what it does. Reasonable doses. This is what it doesn't do. Then his products have the only things that have clinical evidence. He doesn't ever put ingredients that in fact there was a one product a while ago that he actually took an

ingredient out because he's like, I don't, the clinical evidence isn't enough. I'm going to take this ingredient out. So all of the stuff has, he only puts stuff in there that's got evidence, and then he puts the doses, the efficacious dose. So, you know, if studies show that, for example, you know, theaning works with caffeine, which it does, he's gonna put what the studies show to be the efficacious dose.

He's not just gonna sprinkle in some thinning. Which I think you have to talk about that for a minute, because this is what the people that are making the most money in the supplement industry are the people that are pixie dusting. Because of study, because their margins are huge. Well, and the average person,

like the average consumer that it's buying supplements knows what creatine is, right? They know what citrilline is. They know what beta-alline is. They know what BCA's is, right? They know what citrilline is. They know what beta-alline is. They know what BCA's are, right? But they don't know what the studies say about how much of that you should take to get the maximum amount of-

They're just looking for more. Well, they're just looking for it. Or they're just looking for it. They're just looking for it. Right, for it to be in there. And settlement companies know this that, okay, these are the, can I put, if I can put a BCA in there, if I could put a citrilline in there, I could have beta, can I put, if I can put a BCA in there,

if I could put a citromanian there, I could have beta allen in there, I could throw a creatine in there, throw some caffeine in there, and all you have to do is put a little bit in there just to show it on my label that it's there. Put a lot of caffeine in a little bit, everything else. Right, so you're gonna feel it.

And they're gonna feel like, oh wow, this is working, because I can feel the caffeine, which is really cheap for you to put in there, and all the things that cost a lot of money, you pixie does. That's right, absolutely. No, I all the things that cost a lot of money, you pixie does. That's right, absolutely. No, I'll give you a couple of examples.

So like you look at his pre-workout, which his pre-workout is one of the better ones out there. Again, because it's got stuff where there's actual, you know, evidence to show that it will improve the performance of your workout. And he has it in doses that the studies support. So like, you know, like when you look look at beta-align, for example, beta-align and studies, you need to take like three grams

of it for you to really get any kind of a performance benefit. A lot of companies will put one gram in it, or 500 milligrams. Sometimes they'll use milligrams because it looks like a bigger number knowing that the consumer doesn't realize that. A milligram is way smaller than a gram. So it looks like, oh my God, this has 500,

but that's only half of a gram. Or, you know, theinein, for example, studies show that a one-to-one ratio, or sometimes a two-to-one ratio of theinein to caffeine is what's efficacious. He puts that in his pre-workout. So, his, and everything's very transparent. He doesn't use proprietary blends,

so you see exactly what's in there. And then the other thing is he doesn't sweeten stuff with artificial sweeteners. All of his sweeteners are natural. So he's got the people who buy his product, here's what really sold me, is that the people that buy his products continue to buy his products. And he's got such good ratings because of all the stuff that I talked about.

So for those reasons, the size of the integrity. Well, I know, for those reasons, the size of the integrity. Well, I mean, since day one, the message from us has always been that, you know, to target all of your nutrients through whole natural foods, there's no supplement on the market that's gonna make this crazy drastic difference in your body composition.

Oh, yeah. That's, it's, and he says that in his head. Right, right, that's what, and here, but there's still people that the high performance level that you know The 1% at difference and he knows all strides and now this is another and we get asked all the time And we've been I've been referencing Mike. I know all I tell people about it Anyway, yeah, I've been driving people to his business for you know that asked me Where would you get a reputable creatine? Who do you think is the best pre-workout? Who do you like for way protein?

It's like, so I've been driving people his directions. But so officially now, Mind Pump and Legion are partnered up. We have some really cool things. Another thing too, that obviously made the difference was we didn't want to just do repping Legion. We also wanted to work like a partnership with Mike and create something together, which I'm excited that we're gonna do some stuff

in the first quarter that we'll probably announce that and the end of January, February, time, what's coming down the pipeline with him. So I'm super excited just to be working with a good buddy of ours. I mean, Mike's such a great guy and look forward to what we'll be doing with him in the future. Yeah, yeah, yeah.

I have something I wanted to tell you guys to. Oh, your dog just fucking dropped. He just dropped the worst fart ever. And it's like totally pointed. It's pointed right at you, dude. Bro, I can't even, so you're a great move, Adam. I can't, you're bringing through my mouth, isn't working?

Yeah. The funny part of he's dead. His dogs can bomb. Bro, bad. Yeah, that they are. But you know, it's funny though, it's when it's when it's when it's really bad and it wakes him up. So the funniest thing ever will be he'll be sleeping like he is right now, right?

When we're watching movies or something. It's a ball confusing. Oh, yeah. He gets up. He's like, he's looking around like and that was bro. That was you dude. That was you dude That was you that woke yourself up because it smells like dog food poop. I can almost smell the dog food that he's plus poop

So glad that's a great at you so bad. He's a black crop. I trusted you Sorry to interrupt you. No, I was gonna bring up so that I was reading this article on Google searching for CBD. And 2019, they're hitting like over six million searches for Google and they project that to increase by another 120% over 2020. So the market, I mean, it's now surpassed acupuncture, meditation, all these other...

It's legal in all states now, right? The hemp version? It's not legal everywhere, now surpassed acupuncture, meditation, all these other... It's legal in all states now, right? The hemp version? It's not legal everywhere, but in those states that it is legal, it's obviously searched more. So that was in the article. And that's part of the prediction of why it will continue

to grow at the rate that it is as far as searching. It's because of that, because as more states come on board, it's just gonna, naturally more people will be searching it. But I mean, it's a bubble. There's gonna be a pop. It's cool, it's the cool thing right now, and they're selling it for everything. And then there's a huge novelty aspect of it,

where a lot of people have heard about it, and they have a trade in. When you say bubble stuff, I don't, sometimes when you reference that, it's the wrong time to say it. And what I mean by that is, I don't think it's a bubble and it eventually perps. Everything reaches a peak and tops out eventually, right?

Everything does. Nothing goes on forever and keeps rising, rising, rising. Eventually you max out on how many people you agree. Right, so what are the characteristics of a bubble? So a bubble, me is something that burst and goes all the way back down. When this burst, I bet you doesn't even go back down to what it's searching right now.

So if it's getting like plateau. Right, exactly. So if it's getting six million hits right now, and let's just say hypothetically, it rises to a hundred million hits a month and the bubble burst, it ain't gonna come back down, it's gonna come back down, but it ain't gonna burst all the way below six million.

It'll level out at 50 million, so it's still gonna grow way more. So here's why I think it's gonna burst, because I know what CBD does, I know what it doesn't do, I know what the other cannabinoids do and what they don't do, and a lot of the products that are out there right now that are getting sold are promising things like fat loss

and muscle recovery, and they're putting it in ice cream, and they're putting it in ice cream and they're putting it in water and they're putting it in burgers. They're selling it as a novelty. That's what they're selling. Why would you put CBD for example in a burger? There's no reason other than people hear the word. Here's what I think. I think that it's not kind of burst because what I think is going to happen

when it does finally peak and you start to see it slow up or even potentially slowly come back the other direction, then it's going to start to drive prices down because right now the margins are ridiculous in it. I know what you can make it for. Okay, I know what it takes to do that and extracting CBD is not that expensive.

If you have the tools and resources to do it, you can mass produce it. And right now people are making tons of fucking money off of it and that will eventually end. Right. That'll end because you're going to get a lot of people entering the market. They see the margins, but the competition is going to be around. Because of how cheap it's going to be and how readily available it will be, because it's a fucking weed

that anybody can pretty much grow, I think it'll be around forever and I think we'll continue to see it in almost everything and it will become like fucking oregano in your cupboard. You know, just be, everybody will have it and you'll just throw it in stuff or use it or it'll be infused in everything like. No, I think what's,

here's what I think's gonna happen, is that more studies are gonna come out showing that CBD does alter the way that the liver metabolizes certain drugs and vitamins, so there's gonna be a little bit of controversy around that. There's gonna be studies and stuff that are gonna come out saying, hey, CBD does this, but it doesn't do all this other stuff. People are gonna have tried it because it's everywhere. The novelty will wear off, right now, again, if you go to buy ice cream, you've heard of CBD, and you see ice cream, like this has CBD in it.

Let's try it out, you know, it's got some weed in it. Then you eat the ice cream, you're like, I don't notice anything, novelties over. So I think we're gonna see, it's gonna keep climbing, the novelty still is exploding, but at some point, people going to get over it. The ones that are really getting benefits from it are going to keep using it. But most of the hoop law that's going on right now, that's going to drop off.

And you'll just see the market come up and then boom, drop right back down to the kind of this baseline. Because although it does have some application, it doesn't have these broad crazy applications. I don't think we've reached a baseline. Oh no, no, it's still climbing Yeah, that's why I say it's not like a about saying it's gonna a bubble. It's going to burst well if and when it does It's it's gonna be still significantly higher. I give it five years five to ten years That's how much I give it about five to ten years and I see I see that the market for it's gonna. I'm curious Which states like it's not, like how many are left?

There's still a gray area in some states where you can say hemp oil, but you can't say CBD. Part of that, there's this fight to regulate CBD because pharmaceutical companies are selling drugs that have CBD. And as a pharmaceutical company, you're selling a CBD medicine and then you've gotten you are eliminated competition. You've got competitors who are selling it on the open market don't require prescription. That's not going to look good for you. You want something that's that's kind of

protected. Well, I think that's we're going to see that like it eventually is going to hit like your big pharmaceutical companies and you're going to be able to get like these super potent high-dost pills that are I'm that was already that was already starting to happen when I was in the club. So, it's only a matter of time I was beat for, like your company that you're invested in is gonna start putting out pills like that for people. They are, they already have, they have two, I believe medications already approved,

that contain CBD, one of them was a more recent one for certain types of epilepsy, especially in children. I don't remember what the name of it was, but it was a really, really terrible form. It's got, it's very efficacious for it. They're doing a lot of studies on CBD and other issues. There's some cancer studies. There's some autism studies. But what they're going to find, and what they're finding is that a combination of cannabinoids is more effective than just purified CBD. So, but it's going to be interesting. Here's what I'm excited for.

This is what I'm looking forward to. I'm looking forward to the cancer studies because I've seen the preliminary studies. I've seen the animal studies. That doesn't guarantee anything. But I've also heard the anecdotes from people. I think what we're going to see in the future are cannabinoid-based cancer therapies that are gonna be used in combination with traditional therapies.

So rather than taking X amount of chemo, you can take half as much chemo if you combine it with these cannabinoids and it seems to be- Yeah, to mitigate some of the effects. Not only that, but it's showing effectiveness to kill the cancer cells. I, that's gonna be exciting. And the reason why that's exciting is because

we haven't seen a, we really haven't seen something that can reduce chemo or even replace it for cancer treatments. Plus, imagine the news headlines. Yeah. New cancer treatment, that's non-talks it, that'll blow things up.

So we'll see, we'll see what happens. Autism's another interesting one. There's some interesting studies on cannabinoids. There's definitely a lot of directions that can go still. So yeah, I definitely think there's, it's gonna be a while before we see anything, like start to decline. Yeah, I even think five years is an early call.

I mean, it takes a long time just for research and studies to happen. And we're gonna start seeing more and more stuff come out to your point that you're talking about right now. It'll take three to five years just for that. For the pharmaceutical companies, we'll take a long time, for sure. And as more headlines start posting like that,

it's only gonna drive the thing. For the thing you're gonna get the knockoffs. Yeah. So here's what I predict. I predict the CBD market will start to top out. And then what they'll do is they'll start to come out with other cannabinoids in hyping the benefits of them. I predict the CBD market will start to top out and then what they'll do is they'll start to come out with Other cannabinoids and hyping the benefits of them. So like CBC for example has some pretty interesting effects It's also

Non-psychoactive so a company will come out and say hey, you know Do you think that'll happen before we start to get the studies to to back up how isolating each one of those compounds is beneficial? Yes, because right now it's all hype. Look at all the vast majority of companies that are selling CBD products are selling them without any scientific, and they're selling them for reasons that are not backed at all. There's fitness, bodybuilding supplements that contain CBD and you wonder, for what? What's that in there for? It's just because it's a cool thing. It's the next cool thing or what? Smash it in there.

No, I think they're going to start selling other cannabinoids isolated and then people What's that in there for? Yeah. It's just because it's the cool thing. It's the next cool thing or what? Just smash it in there. Yeah, so no, I think they're going to start selling other cannabinoids isolated and then people are going to be like, I tried CBD, but now let me try. Well, that's why the research is so important. CBT is so important, so it's like now you know the true benefits in the usage of it. You can see the direction, you know, we need to go with it. Yeah, well, the other thing I think is I think think pharmaceutical companies are gonna start to really figure out how they work and then start to synthesize synthetic cannabinoids

that are not the same ones. For two reasons, one, you can patent it because you created it. And two, if the pharma industry can figure out a way to maximize the good effects and eliminate or minimize the cycle active effects, then that might get pretty interesting, because especially with cancer, there seems to be a dose-dependent effect.

The more you take, this is according to the studies I've seen, the more you take the more of an effect it has on cancer, but you get limited, right? You can't take 5,000 milligrams of THC because maybe you'll have an effect on cancer, but you get limited, right? You can't take, you know, 5,000 milligrams of THC because yeah, you might, you know, maybe you'll have an effect on cancer, but you'll lose your mind. Yeah, which is, I don't know if that's not really a good trade. Yeah, I know if that's a good trade yet.

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That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, first question is from K. Gorski 88. What are some ways to improve squat depth and to not butt wink? The good old butt wink. Yeah, well, I think we first, let's address butt wink first. And then we can talk about squat depth

because there's a lot of controversy around butt wink. There's a camp that will say there's, it's very natural. Yeah, some of it's okay. Yeah, it's very natural. Some of it's okay. Yeah, it's very natural to have your tailbone tuck as you hit all the way down in a deep astagrass squat. And that's completely natural and normal and safe to do it. And then there's the other camp that's like, oh, any sort of movement in the tailbone

at the bottom of a squat is dangerous. In my experience, the way I help somebody figure this out for themselves, if it's something that is potentially dangerous for them, I've found that it's really obvious when it's an excessive butt wink. You'll actually feel in your erector's pene, you'll feel those muscles, so your low back

feels like it's on fire. This was me, so I had an excessive butt wink when I did really deep squats. So this is when you squat to the bottom and your tailbone tuck. Yes, that's it. Right, and that movement, so any time I would squat, and this is how I would tell someone to feel this,

and you start light, so you can do, is squat light, but if you used squat 10 or 15 reps, like the higher reps, that movement of the flexing, flexing, flexing of the hips, the butt wink in and out will light the low back on fire. And if you feel like that when you squat your low back feels like it's on fire, there's a pretty good chance that you have, you have an excessive butt wink and there's work to be done to address there If you have a slight butt wink or someone tells you that because they want to just sound smart Oh, yeah, but we need to work on that and you're like I feel

Right, I feel it all in my quads in my glutes and you don't feel anything in your low back You're probably you're probably fine So that that's my my take on the butt wink and the controversy between it as far as, is it a thing, is it a bad thing, is it dangerous as hell? I think there's examples where it is completely safe and okay when someone's in a really deep squat for their tailbone.

Yeah, if you're losing, bracing, and muscle tension as you're rolling your hips and sort of tucking them under like that, bracing and muscle tension as you're rolling your hips and sort of tucking them under like that. That could potentially be a problem just for the same fact that if you're dropping down into a squat, you lose tension, you're bouncing up off your joint.

That's just gonna create these sharing forces you're not distributing properly. If you look at the best squatters in the world, power lifters and Olympic lifters, they tend to have no or little butt wink. They really do watch them at the bottom, especially Olympic lifters, who Olympic lifters are the deepest squatters in the world.

Not because they have to squat that deep, but because it's part of their technique to get under the bar, the lower you get the better you're gonna be, your squatting is springboard. And if you watch them at the bottom, they have little or no butt wink at all. Same thing with powerlifters. Powerlifters will have to squat quite as low.

They just have to get the hips to go lower than these, but that's the same thing. Now, why can a butt wink increase your risk of injury? And there's a distinction between increasing risk of injury and then just saying it's dangerous. Dangerous means don't do it ever, don't ever do it at all. Increasing risk of injury, well that just means that the potential to hurt yourself is a little bit higher because there's more moving parts. So when you load a bar on your back

and you're squatting down and your spine is totally stable, less risk of injury than if your spine flexes and extends while you're loading weight on top of it. That's just obvious. That's normal. Some people can get away with it more than other people. Now, the most effective, simple thing I've ever done for clients to help reduce that lumbar, that low back, you know, flexion extension with a tailbone tucks is a box squat and to use progressively lower and lower boxes.

So what I will do is I'll watch my client squat and right before their tailbone tucks, like right, like literally the second the tailbone tucks, I'll get a box that's right about that high and I'll have them practice squatting down without bunk butt wink, sitting on it and then standing up, getting good at that and then what I'll have them practice squatting down without bunk butt wink sitting on it and then standing up, getting good at that and then what I'll do is I'll progress them to a slightly lower box, slightly lower box and then I'll have them practice that and then I'll use a

slight, until I can get them down to, you know, the part, the point where I think we're doing a nice full squat. For me, that's the most simple, easy, basic way to help train yourself out of a butt wink. Now there's more specific applications of exercises. And this is more specific in the sense that you're identifying your own imbalances. So if you have like an ankle mobility issue or a hip flexibility issue, then you can do things like 90, 90.

We have a great YouTube video on that. Inclimability, Adam did a phenomenal combat stretch video that shows you how to improve your ankle mobility. But so I don't necessarily think it's bad to have some butt wink, some people will do it and they're just fine. But I think I can make the argument that having a totally stable spine is just a lower risk potential injury. Oh, I think it's make the argument that having a totally stable spine is just a lower risk potential injury.

I think it's ideal no matter what. Yeah, I think you just have some people that are, you know, scaring people that, oh my god, you have a butt wink at the bottom. That's so dangerous or you don't do that or it's bad. And again, in my experience, it's kind of, it's pretty obvious when it's excessive. You'll feel the low back, especially high rep squats. You could probably get away with it with low rep, five reps or lower, but once you start getting 10, 15 reps, that many repetitions of the flexing extending of the low back, because

that's such a unique movement that most people don't train that much, you'll feel your low back is on fire from that, and that's your kind of indicator that there's too much going on there. And to work on that, I love doing, you know, South Dakota, this other day, like split stance squats, Bulgarian split stance. And why I like that is I teach that to start from the ground up, right? So you get in the, and you keep their spines. Yes. And so I So you get in the, and you keep their spines. They're all so.

And so I get you in that position, I get you all the way at the bottom in the split, in that split position, where your ankles hooked up behind the bench or whatever, and your knee is all the way down the ground. And there I take a client, and I align their posture really well, and then I tell them to brace their core,

and this is where I want you to start, and you start from the bottom up, and you strengthen one side at a time. I have found that gives you that really good control of the hips in the in the deepest part of your squat. That'll help that. It seems to me to be more of an instability issue like for the most part. And so I totally agree with that. And like for me, it's, I have always wants similar to a step ladder approach like you're doing with the boxes with that, but more of just creating more tension and pausing in that squat and really getting them

to focus on squeezing and creating a more recruitment to then help with the stability of the hips and then supporting the spine in a low position. Yeah, I mean, you know, here's a thing. But wink is a little bit natural in the sense that if you watch someone sit in a squat, if you go to, there's some countries where they don't even use like chairs or bus stops,

they'll just sit in a squat, very, very, some natural kind of to roll into that. But winking is natural in the sense that when you squat, it opens up things, it's actually a natural way to poop. It's a natural way to give birth. In fact, if you're giving birth and you're squatting, you want to have a butt wink because that opens up the birth canal. But the difference is we're not talking about sitting in a natural squat.

What we're talking about is loading weight on your spine and then doing resistance training. And there's a big difference between body weight sitting in in a squat, and doing one with weight on your back. So I think it's probably best to do it, to try to avoid it, or train yourself to not have it when you're doing. Yeah, I agree. All right, next question is from Matt White, 15. When doing a bulk phase, how much body fat

is too much to gain? What is the ideal fat to muscle gain ratio? You know, this is an interesting question, but a good one because I think it's really, even in the like professional bodybuilding world, it was really common for me to see these guys show up to the stage, show after show after show after show and Kind of look the same, but go through these like aggressive bulks and aggressive cuts and it was in I remember watching their their diet and their training and going like What the fuck are these guys doing they're literally bulking putting on 20 30 pounds and

doing. They're literally bulking, putting on 20, 30 pounds and half of it is fat and half of it is muscle or potentially more of it was body fat and a few pounds of muscle. And then when they go the other direction, they would end up at the same starting point as they were just they were just and maybe if they were lucky, a half a pound of muscle or a pound of muscle, why take your body through that? So honestly, and I saw some people answering this question on our thread, trying to throw out what they think. And I think the answer is as little as possible. My goal when I'm bulking is, it's inevitable, I'm gonna put some body fat on.

But my goal is to only put muscle on and put very, very little body fat. Now what's challenging about that is the mental aspect. Because when you're in a bulk and I understand what this is like, because I made this mistake for many years, as you wanna see the scale go up. You know, if I'm on a lifting heavier weight and I'm eating more calories and I'm trying to grow

You know, I want to get on that scale every week and go I'm up two more pounds Oh, I'm up four more pounds and that's it's telling me I'm growing right I'm getting bigger Well, you are getting bigger But a majority of that is probably water and fat if you're actually if you're actually putting on that much weight so I think a better indicator, and I know Salah loods to this a lot, about is actually watching your strength gains. I'm pretty confident that if my weight on the scale

is staying about the same, but I'm getting stronger. And I know that I'm feeding my body a little more calories than what I was doing before and potentially a cut or staying at maintenance, you're probably putting on muscle. And in fact, if you're not putting on a lot of weight on the scale, but weight on the bar is going up and your calories are slightly up,

you're probably adding muscle at a really good rate, at a just in the right amount that you may even be leaning out a little bit while you're also building. Now, here's the other part of that, apart because sometimes just eating more calories just makes you stronger, and sometimes gaining body fat makes you stronger. Changes your leverage.

I know for me, the heavier I get, the more I can squat, almost no matter what. So you think, am I adding more muscle? Or is it just because I'm heavier? And I feel more stable because I'm more body fat on my body. So one thing that I would do is I would look at my strength gains, but I would also look at my strength to weight ratio.

So if I gain 15 pounds on the scale, and I get five pounds stronger, that's not really a good trade, in my opinion. I added five pounds to the bar, but I gained 15 pounds of body weight. My strength to weight ratio went down. You see what I'm saying? I like my strength gains,

and they're not gonna completely match. You're gonna gain more, when you do a bulk, you're gonna gain sometimes more weight than you'll put on the bar. But I think it should be kinda close. If I gain 20 pounds, I want at least the 10 or 15 pound gain in my big lifts. I don't wanna go five pound gain.

See, I approach it the same way that I approach somebody in a cut, which is, you know, somebody who's on a cut, I want them to, the goal is to hold on as much muscle and to lose as much body fat. And so I know I'm in control, they're diet and they're exercise programming. So I know that if I just, I'm reducing calories

and I know that they're following their program and the scale is staying the same. I know I'm leaning this person out. I know they're leaning out. In fact, they're probably leaning out just the right ratio that I might be adding a little bit of muscle while I'm also leaning out, which is a perfect world. The same thing goes for bulking. I don't want to see a big leap in anything. If I know that I'm adding three to 500 more calories per day,

and you're not putting a bunch of weight on the scale, we're probably adding muscle, but what's happening is you're probably also losing body fat, and so it's leveling out. So if I can keep adding calories to your diet and actually not see the scale shoot way up, and also see strength gains, I know I'm in a very nice sweet spot. I'm getting stronger. My weight isn't going up on the scale. I'm also adding a little bit more calories. And I'd always lean towards the lower amount first. So start off by only adding 200 something calories a day. And if you still don't see any weight go up on the scale, okay, cool. Let's pump up to like 300 or 400 calories.

I'm adding more calories still. Oh wow, I'm still not seeing scale. If you've added 500 calories a day, and your scale weight isn't going up, and you're getting stronger, you're building muscle. You had a really good ratio. Yeah, you're crushing.

I don't like to, that was just personal. This is a bit of an individual variance here too, because if you're a power lifter, you're probably a little bit looser with how much body fat you want to gain. Yeah, because it's all about your strength and over. You don't really care about the aesthetics. Yeah, or if you're like the way you look, then this may be a little different for you. So I'll give you my numbers, all right.

I don't like to let myself bulk more than 15, 16% body fat at most. 15, 16% body fat. that for me is about the top of where I allow myself to book. And when I cut, when I go down, I like to get down to nine or 10%. Now I've been leaner than that, and I've been fatter than that. But each time I notice a detriment to how I feel and my health.

Now for women, I would say if you're bulking, you probably don't want to go above 26% body fat at most, women can hold more body fat and be healthy. And as far as cutting goes, you know, I know women like to get into the teens, but I typically will tell clients, hey, look, once you get down about 18% body fat, you probably don't need to go down that much leaner, maybe 16, 17% at the leaner. So you kind of play with that range a little bit, but it's going to be different from person to person and see what you're comfortable with. I also don't like to bulk for more than eight weeks

at a time. Four or five weeks is the sweet spot for me. Once I go past eight weeks, that ends up being a lot of body fat. Now I'm just gaining body fat. I start to lose the muscle building effects of the extra calories. Ideally, here's a great way to bulk.

And in my opinion, I've had a lot of success doing it this way, where you go in a calorie surplus for about three weeks, then you do calorie maintenance for about a week, maybe throwing some deficit, days here and there, and then go right back on the bulk. So it's kind of a staggered approach, and it keeps your body sensitive to the extra calories so that it tries to build more muscle

rather than trying to capture the calories as body fat. I love that. Next question is from Ivoly. How does one get back into nutrition and training after going through a severe traumatic experience? I have taken a break for a month and I'm wondering if decreasing the weight or reps is the best way to bring myself back up to where I was before training and nutrition wise. I like this question because,

this is gonna be, this happened, obviously this person had something traumatic happen in their life, but with the Thanksgiving and Christmas New Year's, I thought this was a good question to answer because a lot of people are probably gonna be coming off of a one month or two month break from the holidays

and are going to be wanting to start the new year, right? And we say this every year, and I'm going to say it again, I think one of the most common mistakes made by everybody when they go back into the gym after taking a month or two months or six months off, whatever the timeframe is, if it's longer than a month, this is pretty much Reigns true, is doing too much too soon. We just had a great interview with a friend of ours, Max Marzo, and we talked about the goal of, there's really truly a sweet spot on how much you effort and how much work you do. And when you first get back into training,

it takes very little to elicit change in the body. So- And doing more, it doesn't get you faster. Right. If anything, it slows down your progress. Exactly. And so starting off with like a map, metabolic pre-phase or 30 days of fitness for free

that we have on the YouTube channel, I push people in that direction. We design those both the pre-phase or 30 days of fitness for free that we have on the YouTube channel. I push people in that direction. We design those both the pre-phase and those 30 days of free to really help jump start somebody from not working out for 30 days or more and ease them into training. That it should look more like that and then you can jump into one of the maps programs

like full on and follow it. That would be my record. Yeah, I think if it is like going in with a practice mentality, like especially if you've had experience training before, you're not like a brand new to the gym, but you wanna get back on track. Like I just look at it, I'm doing all those moves

and I have the same structure for my workouts. I'm obviously I'm not loading quite as much. I'm probably not doing as many reps, but I'm having the intention of it to get my body reaclimated to those movements again and just kind of work my way through that. But it is hard. The hardest part of being disciplined enough to stop yourself from doing too much a lot of times. I know, if there's anybody out there that's like me and has that mentality, well, I wanna tackle all of this.

I just wanna get to where I wanna be. That's gonna be very challenging and something that psychologically, you have to go in with a plan to really just limit the amount of volume that you're gonna expose yourself to. You have to develop a good relationship with exercise. One that's gonna benefit you forever. So what does that look like?

Well most people who work out have a relationship with exercise where they look at exercise as a tool to build muscle and burn body fat or as a tool to change where they look at exercise as a tool to build muscle and burn body fat or as a tool to change how they look. Now there's not, there isn't anything necessarily incorrect about that because exercise is a tool that also does those things. It is a tool that helps you build muscle, burn body fat, and it is a tool, a very effective tool that will help you change the way you look.

But it's a multi-use tool that has far more value than just that. Exercise is a way to de-stress. It's a way to improve your health. It's a way to improve your mobility. It's a way to become more present. Look at exercise and understand all of its value. So you just came out of a traumatic experience. You took a long break because of it.

The probably the best way to view exercise from that point is I wanna become healthier. Like I just had a shitty thing happen to me. I need to get healthy again. Now look at exercise that way. You're not going to the gym to build muscle, you're not going to the gym to burn body fat and to look amazing.

You're going to feel good. You're going in there to feel good because you just went through this traumatic experience. Going in with that attitude, you're far more likely to use exercise appropriately. So understand that. Now, that approach, here's the irony of that. Here's the cool thing about that,

is that approach will give you long-term, better results on most-building fat loss and looks anyway. That's right. Because you're using exercise, the most effective way you use exercise is to use it appropriately. So if you want to use it in the most effective way possible, use it as appropriately as possible.

So if you're coming off of a long layoff, lots of stress, something bad happened to you, then use it appropriately, stress relief, becoming present, getting away, improving my mobility, making myself just feel better. Now that workout looks very different than the one where you go into the gym and saying, I'm trying to get the biggest squat and I'm trying to build the biggest arms or I'm trying to go shred it or get shredded. Those are two different looking workouts, but they're using exercise as a tool. So right now, that's your goal.

Look at it, differently, understand it's true value, know what you're going to the gym to accomplish, and that will help drive you in the right direction. Well, I'll give you an example what that looks like for me to. I do this even after, I rarely take a 30-day break. A lot of times I have like a two-week break. And after a two-week break,

it's enough for me to kind of reset to this kind of mentality. We're winning, go in. That might be a 20 minutes of it spent on 90, 90 combat stretch, some lizard with rotation, a bunch of mobility kind of stretching work, then I might work my way over to the squat bar, do five sets or six sets of like some light squats where I'm just working on the movement,

and maybe do some farmer carries, call it a day. That's it, that might be my first workout back, and that's a very effective workout. I know I haven't done any of my mobility work, that's probably the thing that needs to be addressed more than anything else, I've been sitting in a chair, sitting on a desk, or sitting on a couch, very effective workout. I know I haven't done any of my mobility work. That's probably the thing that needs to be addressed more than anything else. I've been sitting in a chair, sitting in a desk,

or sitting on a couch for the last two or three weeks. And so getting myself mobile and waking everything up and doing that as a priority. And then the things that get the biggest bang for your buck, a squad or a deadlift type of a session, I don't need to do a bunch of other auxiliary work. I'm just gonna do one of the biggest bang for my buck exercises, really focus on the movement of it.

And I don't need to load the bar super heavy. It's probably going to get a little sore just from doing five sets of light squats. That's enough. And so I encourage people to make it look like that when you first start off and then build on that. You know, the next workout, you have a little bit more. The next workout a little bit more. And then eventually you can go into

like a fully built out program, like a Maps program where we, you know, which are designed to progress you week over week. And it's more designed for somebody who's kind of already been working out unless you're starting in like the Maps Antiblog pre-phase, which is why or Maps Starter. Or Maps Starter, right?

Maps Starter would be something you could hop into right away. And that's why we designed those programs. We designed it for people to have that in their tool bag for the moments and the times like this when you haven't been training for a while, to utilize the pre-phase in anabolic or utilize Maps Starter, or if you don't have any of our programs

using trying out the 30 days of free fitness that we did on the YouTube a couple of years ago. That's how I encourage people to get started. Next question is from Catherine B. Fitt. Through your years of personal training and experience, what is one major thing each of you has changed your opinion on regarding fitness and or nutrition? Boy, there's a lot. There's a lot of things that change my opinion on in regards to fitness nutrition because you as you train people through the years You really start to see what works and what doesn't work So I'll pick one. I'll pick one thing that I think was a big change for me The the first thing was just that anything is better than nothing. That was a big one for me

I remember it when I first became a trainer and probably for the first couple of years, if a client came to me and said, oh, I just started walking or a client said, hey, I can only work out once a week. To me, it was a waste of time. Either you commit or you don't. Don't waste your time.

And I had this attitude with clients. And it was an effective attitude for a short period of time. I was very motivating. I was very inspiring, and I'd get people motivated to, you know, for three months or four months to just dedicate, you know, their lives are working out, but then they would drop off like crazy,

and I had terrible long-term success. I remember when this really became evident, I had a client who would, you know, miss workout, she had a hard schedule, she had kids, all that stuff. And she would make it to the gym, maybe once, maybe twice a week. And I remember I had this talk with her once

where I told her, hey, if you can't come in three days a week, then you're wasting my time and you're wasting your time. And she left and never came back again. And I realized that once a week with me was way better than zero times, you know, a week in the gym. And so that was a week with me was way better than zero times. Right. You know, a week in the gym. And so that was a really big one. That when I changed my attitude with this,

I became a much more effective trainer. Clients would come to me and they'd say, I can only dedicate this much time, or here's what I wanna do, and it's a no problem, let's work with that. And then what ended up happening is, by meeting them where they were at, I slowly was able to progress them to them,

and they actually would progress themselves, little by little, they come to me and say, hey, I've been consistent once a week now for a while, I feel good, I think I'd like to add an extra day, or I think I'd like to do stuff on my own, or I think I'd like to get a little bit more serious with my nutrition. And little by little, the client would let me know

when they were ready, and sometimes it took years, they would let me know little by little when it was time to progress. And the difference was their success became permanent and long term where people would stay with me for 10 years and then they'd go off and they'd continue working out for their five or 10 years on the run. Or until this day, I'm in contact with some of these people

who when they first met me had no exercise program, routine and terrible nutrition. And today, 15 years later or 20 years later, they're still doing it on their own. That's when, that was one of the biggest changes I could say that I made in my attitude towards fitness. Well, this, I guess this will be a theme here, because that's, this is very similar for me.

Agreed, there's many things that I think we've changed as our views on over the 20 years very similar for me. Agreed, there's many things that I think we've changed, our views on over the 20 years that everyone's been training for. But the thing that I think is the most important to convey to everybody listening right now is along the lines that you're talking about, Sal. And for me, that was like just walking in general. And I've shared this on this podcast multiple times

that a client would come into me, and I, you know, we used to fill out those park cues, and then, you know, asking questions about, oh, how do you hear about, or how do you work out? Do you do this? What do you do for fitness now? And the, get answers like, oh, I, you know, my husband and I walk three times a week for an hour,

and I would scoff at that. Like, that's not exercise. You're, if you do know how many calories you actually burn when you walk, you know, and then I would compare it to the treadmill or lifting weights and break down. And you just scurried the fuck out of it. Right, I totally shit on there. And it was not with intent of that.

Like I wasn't like this dick where I was trying to be an ass. So I just, I really believe that. I really believed at that time in my life that it was almost a waste of time, that if they were going to spend a time for an hour doing something, then your ass should be in the gym and lifting all these heavy weights or on treadmill and doing cardio to burn a bunch of calories. And so that was the message that I was presenting to these people and the reality of it and then when we talk a lot about on the show is, you know, the way you create long-term behaviors in people is you set these really small, obtainable goals that they can start to implement into their lifestyle that then become behaviors.

And if I'm, you know, said trainer and I've got this client who tells me they walk two days a week and they don't do any sort of lifting weights and I'm over here trying to convince them they need to do three to five days of Vigorus working out. I mean like to Salis point out yeah, I could convince them to do that for three to six months shots You know and hold them and make them pay me to see me three times a week, right? So they shell out thousands of dollars and I get them in good shape in those six months But then what would happen is they gain it all back. And for me, you know, I looked at that as like,

oh, this is great client retention, you know, they always need me, they need me, and I'm making them make more money because they have to see me. So opposite. It is, and it took years before I really, really realized that and realized that I wasn't that good of a trainer.

If I wasn't changing people forever, yes, I could get somebody in shape. I understood, you know, I understood physiology, I understood nutrition. I knew how to tell someone exactly what to do to get them in great shape, but I really wasn't fundamentally changing their life for the better, for the rest of their life. And that's when it really hit me. And I, and now ironically, the very, for it, I'll talk people out of doing more days and tell them to start with less and just walking a lot of times. And, and that's because I know this.

I know that even though you're coming to me and your pain, all this money to, to get started and you want me to push you and get you to your goals fast, you can. I know if you just, if you conveyed to me that the last six months to a year, you haven't been doing anything excise wise, your nutrition's been all over the place. I've kind of tracked your movement maybe for the first week because that's for me, that's first and foremost. And that's something, it's not that it's changed, it's something that I've evolved into doing. That when I first meet somebody, I have them log their food and track their steps for the first week. So I have a good idea of where this person is at.

And I don't want them to impress me. So don't go take walks because I'm tracking your steps now. Don't stop eating your stinkers bars or just driving through McDonald's because I'm paying attention. Do your normal week. I want to see this is very important. I say that.

And then I look at it and from there, I make very, very subtle changes. And that took me a long time to get to that place where I realized how effective that was in comparison. Sure, if I was racing the old version of me, the old version would get somebody in better shape faster in three months because I would motivate them and push them to get there. But that purse, the success rate long term, was probably less than 15% or 10%. Where now, it may take me longer than three months to get that person to where they want to be, but instead of only being able to keep that person there for the rest of

life to the 50% success rate was more like 80%. Now when I take longer to get them to where they want to be, but by the time they got to where they want to be, they have now created all these new behaviors in their life that they maintain that for the rest of their life. And of all the things that I've changed and done different or gone back on or said to me, the most important message is that one, is that. And it goes along the lines of the last question

that we just answered of how you start off this new years of just slowly incrementally adding more and more to your workout routine. Yeah, I think that's just part of the maturity of, you know, through the evolution of working with so many people, you just, you realize what actually works. And what works is, is you really have to reduce what you present, you know, to your average person. So they're just not constantly swimming in all these different options and feel overwhelmed. And I think through the career I started out

like having to write down every single workout and I wrote everything down to the T. So I'm like super, super planned out. And then the next evolution was that was basically throwing that away. And now having the flexibility to work on the fly and then what's appropriate for that day. And I was trying to work my clients into my system and then realized I had to work with them within those parameters.

And then later I threw that whole system away and just really just tried to focus in on the individual of like, what do you do? Like, what do you eat? What do you do? I need to really like peer into that and understand you, what you're coming in with. So I can then create this hierarchy.

I can create the priority list of things to address. If there's any pain, that's one of them, right? If there's a gross offender, nutritionally, we're gonna look at that. If there's just little things throughout your day, we can just do one little thing. Let's do that thing. Yeah.

And so it sounds so vague in general, but honestly, it's, that's what's been the most successful with all the clients that have then continued on and they've really adopted the concepts because it's, it's, it's, it's freeing. It's freeing and knowing that, every day, you can, you can just make a little adjustment and it's gonna like do massive things down the road.

Yeah, here's another big one that I'm thinking about right now and it's actually a massive shift because when I first started training people, I thought motivation and inspiration were the key. I thought that was the most important thing. I thought if I can just motivate and inspire people that they then would become fitness fanatics like me. Now here's the shift. I took me a long time to realize that motivation inspiration, we're actually not important at all. It went from being the most

important thing that I thought to becoming the one of the least important things. You may be listening thinking, what do you mean by that? I thought motivation inspiration were important. Okay, here's why they're not important. First off, they're fun and awesome when you have them. If you're motivated and inspired, you don't need anybody to push you.

You really don't need structure. You just go, you do it. And this is why Adam said to have to, now I talk clients out of working out so much when they first come see me because they're writing a wave of motivation inspiration. They walk into the gym on this sudden wave of motivation inspiration.

They're talking to a trainer like, okay, that's it. I'm ready. I'm ready to work out five days a week. He's like, well, how much are you working out now? Zero days a week, okay. You're going, we're starting to, too fast. Now, now, why is motivation inspiration bullshit? Because it goes away. It's a week. Okay. You're going, we're starting to, too fast. Now, now, why is motivation inspiration bullshit? Because it goes away. It's a feeling. It goes away. It's, it's

gonna go away. Nobody stays motivated, inspired forever. It's just like you're not gonna be happy or sad. And all you're left with are the behavior. That's it. You're, so what happens when you ride that wave of motivation inspiration, you place tons of value on it. What happens when it's gone? You stop. And this is the biggest problem with the fitness space. The biggest problem with the fitness space is it pushes... They cash in on that. So much. It's all about motivation. It's all the workouts are fun and exciting.

You get in here, you can do it, and you can do anything you put your mind to, and you're gonna change your life, and it's great. And it sounds awesome, and it's exciting. But what ends up happening is people start and stop, start and stop. I mean, you know, we say we have a body fat or weight gain problem in this country.

We actually don't. We have a weight loss problem, not because we can't lose weight, people lose weight all the time. They can't keep it off. They gain it and they gain it back. And it's because of that right there. So once I learn that, oh, motivation inspiration or it's actually not important. I'm it back and it's because of that right there. So once I learn that,

oh, motivation inspiration, there's actually not important. I'm going to try and figure out behaviors that you can continue when the motivation goes away. That's why you start so slow. Because like, when this motivation is gone, Mrs. Johnson, when you're not motivated anymore, how many days a week you think you can make it to the gym, not five, maybe it probably not even three. How about one day a week? Do you think you can make it, do you, can you make it one day a week here to train to work out for the rest of your life during those periods of time

when you're not motivated, when you're sad, when you're depressed, when you're tired, do you think you can make it once a week? If that's a yes, that's what we're gonna start right there. I'll give you another one that I know that you guys both do that I guarantee you didn't do early on and that we all do differently now that was probably a massive game changer for all of us. And that's related to nutrition since we didn't talk a lot about nutrition.

When I first started, I would look at somebody's, I would do all the calculations. Oh, you weigh 140 pounds, you're this percent body fat, you're considered sedentary, you're gonna be exercise this much. Okay, you need 1,400 calories, this many grams of protein, this many grams of fat to lose weight and I would ride out a diet. Here's your diet, fall your diet.

That is completely changed, how I take somebody through a nutrition plan and it almost seems opposite of what you would think when you have somebody. So I get somebody now who comes in and they want to lose body fat and I actually look at their diet and then I add which seems crazy because this person is coming to lose weight. The thought of adding food to their diet would be counterproductive. It's not though. This is something that it took me years to piece this together.

What happens to somebody when you tell them to not eat certain foods and to follow this, it promotes the binge and the restrict wave of the yo-yo dieting where, okay, I know I can not do this, not do that, not do this, not do this, not do this. And eat all these weird foods I don't really care for for a matter of six months, but then eventually you go back to all the other bad behaviors.

It relies on willpower. That's all about willpower. It's all willpower at that point. Whereas, it was kind of like a reverse psychology that I would do on the clients is instead of telling them, no, you can't have McDonald's, no, you can't have these things, I would say I would look at the diet and see what they were lacking the most. Maybe they're not getting enough fiber, maybe they're not getting enough lean protein, maybe they're not getting enough healthy fats, whatever it was, I would look and see

what they're not getting enough of. Because what's, here's what happens. When you eat a bunch of shitty food, and this is what the, why there is such thing as good food and bad food. I know there's a lot of people that hate that and say that it doesn't exist. Yes, it does. There's foods that are super high in calories, and they provide very little nutrient value. That to me is crappy food.

Food that is lower in calories provides lots of nutrients. That is good food. So when someone has a diet full of crappy food, they're getting lots of calories, but they're not getting a lot of the nutrients that their body needs. And so I would look in areas where they're lacking the nutrients that their body needs

to be functioning really well, and then have them add. And a lot of the most common offenders are, like I listed off, like not enough fiber, not enough good protein, not a good healthy fats. And so I would look at it and say, okay, Suzy, what I want you to do is don't worry about all the other things you're eating, but every day I want you to make sure that you get this giant salad.

And I want this in there. I want a avocado in there. I want this in it. And you know, I want four ounces of chicken. I would give them something, and they're like, that's it. I'm like, yeah, no, Everything else, whatever, just every day, make sure you add that. And what ends up happening is, they're like,

this is awesome. I'm a best trainer in the world. He didn't tell me I can't have my McDonald, he didn't tell me I can't have this. All I have to do is make sure I get a salad. I can fucking do that. It also becomes this real easy task for them to do. And what I know is that when they start to eat that meal,

it naturally ends up replacing something else that I know that isn't nutrient-diff. Yep. They start to reduce the intake of shitty food. I mean, I would add glasses of water. They start to build a palette for it too. I would add vegetables. And then maybe I'd throw in like, hey, you know, do this before lunch. Do me a favor and eat, you know, two cups of cooked broccoli, you know. Before you eat your lunch, just add a favor and eat two cups of cooked broccoli. Before you eat your lunch, just add this to your diet. You don't have to change anything else.

And it would naturally get them to want to eat less, but it's so funny too, because the old way, the way that we were taught, which was, here's your calories, proteins, fats, carbs. Get rid of this, this, this, this. Here's your new diet, here's your diet plan, this switch you need every day. The worst, that's the worst of the pro. It's completely this is what you need every day. That's the worst of pro.

It's completely foreign to what they would normally do. It's actually the worst possible approach. It's actually even worse than telling someone to cut carbs or cut fat. It really is because it's way more, you're making way a lot of changes all at once. And then you're telling it, essentially the client has to rely on their willpower to do it.

And I don't care who you are. You could have the best strongest will power on the world. At some point your will power is gonna break and then that party is gonna come out, that's free. And then you do it like that. That's why I have a problem with all diets. I mean, I just have always had a problem with that because it just isn't, I mean, it doesn't reflect what they would do on a normal day to day basis. And it's just so limited.

Unless you have some kind of medical issue where we're addressing this, you know, through food and nutrition. But, you know, at the end of the day, like, this has to be sustainable. This has to be something that you're going to incorporate in your life, you know, then on out. So, like, what does that even look like? Like, how can we create that and build little tiny steps towards that? Yeah, your job as a trainer is not to get someone to lose 30 pounds or gain 10 pounds of muscle

or become super mobile or super strong. That's not the primary job that you have. I know it's part of it. It's not the primary goal. Your primary goal is to guide the client to developing a relationship with exercise and nutrition that allows them to lead a healthy life forever on their own without you.

That's your goal. And the most effective way to do that is exactly what we're talking about. And I apologize to all the clients that I trained, the first five years that I trained. Me too. Because I did it all wrong. And I was a terrible guy.

That was all about fat loss, muscle gain and that kind of stuff. And with that, go to minepumpfree.com and download all of our resources and guides. They're all totally free. Go check them out. You can also check all of us out on Instagram. You can find Justin at Mind Pump Justin. You can buy me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump.

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