Mind Pump: Raw Fitness Truth - 1204: Ways to Avoid the Yoyo Dieting Trap, Knowing When to Add More Weight to Your Lifts, How to Adjust Your Workout If You Think You Are Overtraining & More

Episode Date: January 11, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about transitioning to a lower volume or intensity workout routine if you believe that you’re overtraining, how to tell when you are ready to add more weight to a lift, tips to avoid falling into yoyo dieting, and mindfulness around technology, social media and audio media such as podcasts and audiobooks. Justin’s unknown food intolerances. (5:32) Impossible Foods expanding their reach. (9:42) The value of Organifi’s Green Juice when you’re not getting enough vegetables, Mind Pump’s go-to vegetables & MORE. (11:44) Building a good relationship with exercise by working out from home first. (19:50) What’s the deal with Iran? (24:44) How attention is the new commodity, tech companies and their access to our data & MORE. (27:07) Dave Chappelle is on another level. (33:49) The value of losing. (36:07) What will they come up with next when it comes to weight loss? Enter the IG balloon. (41:54) #Quah question #1 – How should you transition to a lower volume or intensity workout routine if you believe that you’re overtraining? (49:12) #Quah question #2 – I'm about to move on to Phase 2 of MAPS Starter and I was wondering how I can tell when I’m ready to add more weight to a lift? Is it once I can do 12 reps with the current weight? (55:22) #Quah question #3 – You guys often mention how people who lose a lot of weight fast are, in a way, doomed to gain it back and then some. As someone who has done this, what tips can you give me to avoid falling into yoyo dieting? (1:01:14) #Quah question #4 – You guys do a great job preaching mindfulness around technology and social media use. Do you think we should do the same for audio media such as podcasts and audiobooks? (1:08:38) People Mentioned  Craig Capurso (@craigcapurso)  Instagram   Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** Jamie Oliver Shows School Kids How Chicken Nuggets are made Impossible Foods Targets Pork for its Global Appeal Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Stop Working Out And Start Practicing - Mind Pump Mind Pump 1202: Why New Year’s Resolutions Don’t Work (& What to Do About It) Video appears to show missile strike as Canada and UK say they have intel Iran shot down Ukrainian plane Leftist Protesters vowed to WALK IN CIRCLES Until President Trump Is Removed Dave Chappelle Acceptance Speech | 2019 Mark Twain Prize IG Balloon The AspireAssist WHOOP - The World's Most Powerful Fitness Membership How Do I Choose The Right Weight? (LIFT RESPONSIBLY) - Mind Pump TV 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, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer fitness and health questions asked by listeners like you. What they do is they go to our Instagram page, Mind Pump Media, they post post the question underneath the qua meme, that's Q-U-A-H. We pick the best questions and then we answer them, but the way we open the episode is we do our introductory conversation

where we cover current events. We talk about our lives, random conversation, and sometimes we mention our sponsors. Here's what we talked about in this episode. So we start out by talking about Justin's unknown food intolerances. Adam and I think he's got a couple of food intolerances that he's not coming to terms with.

I don't agree. Yeah, painting the toilets. Yeah. Then we talked about the Impossible Meat Company and the CEO, how he's talking about how all meat products will be replaced by engineered franken foods like impossible meat. That is impossible, so we'll see. Then we talked about getting enough vegetables and how when that doesn't happen for us,

it can be tough sometimes. How we like to use Organifies Green Juice. Now, Organify is an organic supplement company. They make lots of different products. One of which are favorites is a green powder. This is a super food powder. You can put in water, mix it up. It has a nice, minty flavor, and you drink it,

and you feel good. So, organify again is one of our sponsors. We have a discount for you. Go to organify.com. That's O-R-G-A-N-I-F-I.com forward slash Mind Pump. Use the code Mind Pumping, it'll get 20% off. Then we talked about working out, working out at gyms, working out at home.

Of course, during that conversation, we mentioned PRX. They're one of the best companies for at home, quality gym equipment. They're very, very well known for their squat racks that fold into the wall, which is great. In the past, people is great in the past. People have complained about home gym equipment because it took up so much space.

Their squat racks actually attached your wall, fold out and fold back in super sturdy. And of course, because you're a mind pump fan, you get a discount. Go to PRXPerformance.com for a sash mind pump. Use the promo code mind pump for 5% off and a free maps prime program with a purchase of over $500. We talked about Netflix potentially losing thousands of streamers from an article that Adam Redd. We talked about Dave Chappelle's Mark Twain award speech. He is one of the greatest comedians of all time. I talked about Rushmore and I. I talked about Dave Chappelle's Mark Twain award speech.

He is one of the greatest comedians of all time. I talked about Rushmore of Awesome. I talked about my daughter's basketball game. There was a high scoring game. Actually, it wasn't. It was like seven points total. It was. Then I talked about the IG balloon for obesity.

Another great invention by you scientists. We're trying to hack it. Yeah, crap. Yeah. Then we got into the fail questions. The first question was, how should you transition to a lower volume or intensity workout routine if you think you're doing too much?

So a lot of people, when they really get into working out, they overdo it, their body stops responding. We talk about how to scale that back, the proper way to scale that back, so that you can get your body to respond again. The next question, this person's about to move to a new phase of training. Once you know when it's the right time to add weight to their exercise,

like how do I know when I should add weight to my exercise, when is it appropriate? The next question, this person says, hey look, you guys talk about how it's not a good idea to lose weight really, really fast because then people tend to gain it back. But I've done this, I've already done this. What tips can you give me to avoid that potential weight gain?

So we talk all about how to avoid the weight gain from a fast weight loss and the third question, void the noise. This person says, look, you guys talk about mindfulness around technology and social media. Should we do the same thing This person says, look, you guys talk about mindfulness around technology and social media. Should we do the same thing for audio media like podcasts or audiobooks? Now besides Mind Pump, which you should listen to 24 hours a day. Yes. Stop listening to everything else. We do think that you should practice mindfulness around everything that you do.

So we talk about that in that part of the episode. Also this month, Maps hit, hit stands for high intensity interval training, is 50% off. So this is a full workout program based around you in the face. It's all based around high intensity interval training. So you get the program, open it up, you got exercises, you got demos, videos,

you got your whole workout laid out for you. There's three levels, beginner, intermediate, and advanced. The reason why Maps hit is 50% off in January is because most people's goals in January is to burn body fat. By far, out of all of our programs, we have quite a few, Maps hit will burn

the most amount of body fat in the shortest period of time. Now that doesn't mean it's gonna fix your problem forever. After that, you need to follow up with correct exercise. But it is a very, very effective, short-term, fat-burning program. The workouts are intense, so buyer beware, they are a bit hard, but they are short and they are super effective. Again, it's 50% off.

Here's how you get your discount. Go to mapshit.com. That's M-A-P-S-H-I-T.com and use the code hit 50 H-I-I-T-5-0, no space for the discount. I have a theory, Adam. What's your theory? So you know you and I talk about when Justin's done around. He probably has a food intolerance.

Maybe it was cheese. Yeah. For a while. And well the signs aren't as obvious like the gossipers no no no we care about you dude yeah oh you don't talk about me when I'm this is your intervention you're wondering no we never talk about you so yeah right we're above that that's not what they hit in camera said put the video on us oh I No, no, it's the stickiness of the Uropoop that I think is the problem because it causes you to pay that close attention to my balance.

I don't need to. I walk in, I'm like, wow. It's like, dude, it's a little bit invasive. There's been a 1970 style car chase in this toilet. Going down the drain. Yeah, what? Dukes of Hazard style. Anyway, I think it might be barbecue sauce.

Oh, it's the barbecue sauce? Maybe. Because you put barbecue sauce on everything. I won't ma'am baby back. He puts cheese on everything. I do. I am barbecue sauce. No, you're right.

I haven't even considered the barbecue sauce angle. That's really hitting me right now. You put it on everything. I do. I love it. I put like little amounts though. I try not to get I do. I love it. I put little amounts though. I try not to get all crazy excessive with it. No, I love your lunch was so cute yesterday

because you had your patties, your little hamburger patties. Are you, are you, are you, are you, are you, a little container of pizza? Are you keto carnivoresh right now? What are you doing? I noticed like you had, like you were eating like a full buffet. Ish is the proper way to start that.

Yeah, because you're, you're lunch the last two days is a lot of meat. It's very meat-driven. Meat is the main driver. Mostly you guys would notice not a lot of anything else. And then the rest of it is like, just to make the meat. A little garnishy stuff. A little garnishes salt pepper. No, really though.

Are you following something right now? What's your deal? I'm following my heart. Stop that stupid. I'm just going for everything that I ever wanted. No, I am adding, I'm doing little bits of it. So it may look a bit carnivore, but I'm also adding in rice, barbecue sauce, in barbecue sauce. It's my main main carbide,

so I said, because I figure, you know, those were like my favorite. So, I'm gonna make it work and I'm gonna create a book. And stupid people will follow it too. Hey, were you a fan of the, of the McRib? I think you know. Hell no dude, like. I mean, yeah I probably would if like you

You fed it to me and I didn't see where it came from but if you get barbecued anything from McDonald's That's terrible. Do anything. You remember the mcrib? I never like what is it like it? Like they created it. It's not even a rib It's not a rib it's. It was like gel gelatinous stuff that they just like put in a mold and... It's like, it gets everything. You know, they make chicken nuggets. Yeah.

It's horrific. I watched, I think. Actually, actually, for people listening right now who are all like pro-college and protein, chicken nuggets are packed full of chicken. Oh, it's a protein. Oh, it is. Because it's everything.

Yeah, same thing with hot dogs. It's mostly that. It's mostly like, How funny is that? Bone ligaments right at my work in meat. Yeah, chicken buttolls and yeah. Yeah, okay. There was a, there was a,

ACLs and PCLs from the chicken. There was a guy that was doing like a tour of the United States and he was going and talking to all these kids about, you know, eating healthier and he, that was one of the demonstrations. That's actually the first time ever, actually saw how they made it and he showed, he had all these kids sitting down

in front of him and he's like, grinding up all the, the bone and cartilage and everything like that. And then he makes these little round little, you know, nuggets and then he fries them up. And it's like, that never works on me. If I was, it didn't work for the kids.

Exactly. The kids are like, yeah, I want, he's like, that didn't work. So it's for that. Yeah, I'm watching this and a dog going like, oh, disgusting. Bro, did you eat boogers? You know, like it It's just so it's for that. I'm watching as an adult going like, oh, disgusting. That's what they're eating. She eat boogers.

You know, like it's, you're not gonna get that. Well, you show a kid how steak is made that'd be terrible too. Here's a cow. Oh, become friends with it. Pfft. You know what I'm saying? Dead cow, there's your food. I don't know, that's not as gross to me as like the,

it's a little dark cell. I'm just saying. That is dark. Well, you know the impossible meat company, you guys don't talk about? Yeah, oh, you got some info too. Yeah, maybe you did the same thing. Yeah, about their expansion of products.

No, I didn't. What's that? So they got sausage, they got like some pork, pretend pork thing that they're throwing out too. Yeah, they're gonna like have a whole variety of what used to be known as animals. Yeah, so the CEO of Impossible Meat, which you know, 20 years ago, 15 years, 10 years ago,

you Google Impossible Meat, you're not gonna get a vegan food company. It's gonna let you guys know right ahead, right now, but he comes out and says that he thinks that he's going to, that they're gonna wipe all meat products off the market. That we need, first of all, we need to do it. He came out and said that?

Yeah, we need to do it, and because that's the best thing to do, and that's what he thinks is gonna have. We'll be wiping our butts with their stuff. Yeah. Yeah, good luck with that, buddy. You know what's funny about their stuff? It's not healthy.

Even if you just look at it from a macro standpoint, it's the same. It's like a vegetable oil, everything else. Yeah, it's the same macro profile, even if you go from that standpoint, but it ain't any healthier. But boy, those companies are raking in the money right now, aren't they?

Oh, yeah. Yeah. From the perceived benefit or whatever, from people thinking it's better. And they can patent it. Have they funded any of all these documentaries? Do you know if they're behind any of them? I would think so.

I would think so too. I would think so too. I would think so. I would think so. Well, I know game changers wasn't a document, but yeah, I would think so. Well, I know Game Changers, James Cameron and Arnold Schwarzenegger were invested in a vegan supplement company. I knew that. I'm curious about just impossible burgers in general.

I mean, I would think they probably hopped on the what the health bandwagon or the Game Changers, one of those and probably threw some money on it. You know, you think that they would, but maybe they're smart enough not to, because that might hurt them. They would too bias. Yeah, might look a little too biased. What are the other brands? There's impossible meat, and then there's,

there's other competitors aren't there? Yeah, there are. Ah, I don't, meatless, stupid. I don't know. I don't know. I don't remember it right now. Just in zone fire. No, I'm sorry.

You guys see me just mouth the green, the organified green juice. Open the packet and just, oh, how'd that work out for you? Didn't work. Yeah. No, it's too much. You have to mix it in water. You can't do like what you do with other supplements where you just pour your face and then drink it.

You got to mix it in water, doesn't work. But I did it because I didn't have any vegetables this morning. That's why I find the value. That's really it. 100%. You don't have your vegetables. morning. That's where I find the value. That's really it, 100%. You don't have your vegetables, throw that in a little bit. Well, I mean, that's probably why it's one of of all the things that we use and products that we have. I would say the Organifi Green juices up there

with probably one of the ones I utilize most. And it's not because I think everybody should take one every single day, it's because personally, if there's an area in my diet that, you know, I struggle to be consistent with, it's, you know, getting at least two to three big servings of vegetables every day. That's the one I feel, that's when I feel best. And I feel on two or three a day.

Yeah, two, three big ones, good size, not like, you know, four sparigas spears, like a good size serving of vegetables and all your major meals. And a lot of times I don't. Now when I'm preparing my food and doing things like consistently, I'm great with that. But when we travel or I'm inconsistent with my prep, yeah, that's an area that I notice a big difference

when I do and I don't do it. And when I supplement with the green juice, it's probably one of the best things that I've started to do for myself personally. That's why I did that. What do you go to vegetables? You guys have like go to Brussels sprouts, broccoli, and yeah, I like asparagus.

That's one of my favorites. I'm a big spinach, big spinach, and those. So those are my, I'm probably, broccoli's probably the least. I like broccoli linis. So I like, and sourly was the one that got me on that. Cause you remember, you used to make those big ass bowls of broccoli lini. Oh yeah.

And you bring them in the studio. I think I'm the whole house. Yeah, but they taste good though. I really like, I don't know what it is. If it's a texture thing or what, but broccoli linis versus broccoli. It just has more flavor. Is that what it is?

Yeah, it has way more flavor. Yeah, so I like broccoli linis a lot. I do a lot of spin. I love doing like, spinach and mushrooms and onions and saute it and ghee. You want to talk about, you want to talk about companies trying to put out media to influence people. You know that Popeye, you know, remember the cartoon Popeye? Oh yeah. And how he got strong, he ate.

So I have to explain this because 100% people listening right now. Who's Popeye? Anybody under 30 is like, really talking about it. So Popeye was this really popular cartoon older than we were, but- As it got into be that like- Yeah, dude. Where kids, your kids don't know who pop-I is. No, no, no, no, no, no.

Your kids don't know who pop-I is. I forced them to watch. My kids might know because I made them watch it, but pop-I is older than we are. So, pop-I first came out, I want to say in the 50s, It's that old? Yeah, the first ones were black and white. 1929. Oh, even before. Holy shit.

I remember. That. It was great. Like, that. I remember when I was a teenager. It was like on my fifth birthday, I remember when it went live. That's when he was, before he was, when he was babysitting Moses back in those days. So, um, so, that's how I people go.

So, he thought of that. Yeah, he said that. So, uh, Popeye, the cartoon Popeye was, I believe paid by, I believe the spinach industry. Oh, no way. Yeah, influenced Popeye to eat spinach to show off his strength. Yeah. Now, they thought it was a good thing because they were trying to get, they were trying to increase iron levels and kids' diets.

They had to move spinach. And back in those days, you know, then really you supplement or whatever. So it was, so how do we get kids to eat more spinach? And it was, let's make a cartoon where he eats the spinach, you get super strong. And I'm gonna tell you something. Brilliant.

If worked. It worked for me. When I was a kid, I, who, no kid liked spinach? I remember the song and everything. Yeah it? It worked for me. When I was a kid, no kid liked Spinach. I remember the song and everything. Yeah, I was all about it. It doesn't taste good at all. I was probably 10 and I watched Popeye cartoons

at my grandfather's house. And immediately went upstairs, asked my grandmother to make Spinach and she was like, You know what my favorite was? He would roll his sleeve up and you would see him getting more jacked as after he ate it. And then you'd have a tattoo of like either a ship.

Yeah, battleship or making lady. I thought it was a wasn't it a anchor tattoo? Yeah, an anchor. Yeah, he had like various tattoos for some reason. Yeah, the changes that would just like, yeah, it's definitely. You know, you know what? Why I think I didn't eat a lot of vegetables was, we grew up in the, you know,

Margarine stay away from fat, like fats bad for you, era, country crock and stuff. Right. And so, you know, if you were gonna eat vegetables, which were something healthy for you, you most certainly wouldn't pair it with what was demonized at that time, like butters and oils and things like that. So it was steamed vegetables, you know, and as a kid, you're eating steam, it's like it's

bland and it's boring as it could be. It wasn't until I got much older, did I start and I obviously learned that, you know, fat isn't bad for us. And then in fact, you know, all the oil and butter and things like that can actually be really healthy for us in moderation. And so once I started to, you know, cook with the oils and the fats, my vegetables, man, vegetables become phenomenal.

But I got ruined. My mom would microwave the hell out of it and turn it into like this rubbery plastic mush disgusting soup. Yeah, and then you try, and then, oh, I know I'm making taste better, drown it with butter and salt and all this other stuff, and then I was just like basically drinking it in.

It was horrible. Oh, that's it. Well, you remind me of a conversation I was having with someone in my DMs, they were talking about how, like how they can get around not enjoying exercise, why they hate it so much and how they can, you know, what can I do? I don't like, you know, what can I do? I don't like working out.

So what can I do? And I said, well, you have to learn to like it. And they're like, what do you mean? It's okay. Are there any foods that you hated when you were a kid? But as you got older, you just learned to enjoy. For example, coffee or olives or maybe stinky cheeses or beer or stuff like that.

And I said, you have to change your mindset. I did this to myself with seafood. I hated seafood when I was a kid. I liked tuna fish maybe, but that was it. Shellfish or any other kind of fish, disgusting. Then when I got older, I learned of the health benefits of seafood and I got really into fitness. I learned that shellfish or very high sources of cholesterol

and how cholesterol helps build muscle. So I went in with a completely different mindset. Didn't change the taste of the food, but I changed my perception. So rather than changing the food, change yourself, or rather than changing the workout, sometimes you have to go into it, change your perception. I think sometimes we resist and hate things so much. We have this fixed mindset, like I'll never like this. I hate exercise, therefore I'll always hate it. I don't think so. I also think it's the approach. It's the approach and then what you attach it to, right?

So many people, one, approach fitness, two extreme, two fast. And then it's also, you attach it with like the scale or instant results, right? Like I want, I'm exercising because I'm fat and I want to get leaner or I want to build muscle. And so you put, and then you go as hard get leaner, or I want to build muscle. And so you put, and then you go as hard as you can, and then you're measuring that. I'm not buffer today. Or I didn't lose the, I haven't lost any weight yet.

Yeah, therefore I hate it. Yeah, therefore I hate it. Versus, okay, one, that's just one thing that fitness does, right? It just, you can lose fat and gain muscle from lifting weights. But think of all the other things that it does. Think about your stress levels throughout the day. Think about your sleep. Think about your energy, how consistent it is.

Fill your strength, your mood. How about this? How about learning to enjoy struggle, controlled struggle? Right. You know, challenging yourself in a controlled environment is a phenomenal way to build confidence and feel better about yourself. We actually, our bodies and our minds

actually crave challenge. This is why people can oftentimes get depressed when they have no sense of purpose or challenge. So when you go into the gym and you're working out, sometimes enjoying, just enjoying the struggle and the challenge is all you need. And once you enjoy that, well, of course, you can always struggle with exercise

and so it's always gonna be something that you,, yeah, you're too comfortable you'll never change well Well this this particular individual so you know We were talking about all this and I like change a perception whatever and they were saying how they don't like the gym They don't like the crowds especially in January. They don't like Feeling uncomfortable in the weight room. I don't know what I'm doing and I feel like people are looking at me So every time I go to work out, it's like this weird. And I'm like, look, I totally understand that. So I said, have you thought about working out at home

to kind of eliminate that and build a good relationship with exercise at home before you go to the gym? Because I think that's a good strategy. I think if you're intimidated by the gym and you don't want to go in that type of an environment. Why not build a good relationship with exercise first on your own and then bring that new relationship into the gym and then they that made a lot of sense. I've resonated quite a bit. Have you guys seen the listener that has built himself?

He's he's actually ordered the PRX set up in his garage and then he has a plasma TV that's up in the garage and then he has a plasma TV that's up in the corner and he actually will watch like our YouTube videos or follow our programs and then he's literally- So that's your right idea. I've seen a lot of people posting examples of their own home gym set up and it's like, wow,

they maximize the space so effectively but I do love that having a TV and then they could just like go through those exercises and get taught the same thing. It's so easy now with smart TVs, and we just bought some for the Tahoe place, right? That you can go to Costco and get a 55 inch for 400 bucks right now. Next slide, right?

It's crazy. You know, mouth that up. And that, ready? Yeah, exactly, you plug it in, you don't need anything, you stream directly right to it, so you pull up YouTube or you pull up our programs and you log right in. Do our 30 days of coaching.

Right, right. So if you're somebody who's like that, and I understand that, the intimidation to go inside the gym can stifle a lot of people from even going and exercising. It's like, hey, start in your own place. Totally. And in the past, if you wanted to work out at home,

you wanted a home gym, either equipment was terrible, because like the first equipment that I got was like the Bowflex. It was like, yeah, or super expensive, or I got like the cement, the plastic, you know, cement filled weights with a skinny barbell. Oh, the sanded them.

Yeah, or sand, and it was, you know, the bench or whatever. We dropped it, but it was about the four time you drop it at cracks and then say, yeah, terrible. And if you wanted good equipment, you could buy a good equipment, but it was commercial, took up a ton of space and it was super expensive.

But the home market now has gotten so good, where, for example, we work with PRX, right? You can get a rack that folds into the wall, so it's flat, so now it doesn't take up as much space. And you don't have to pay it all upfront, you can pay monthly, like a gym membership. So now you pay monthly, and you have a full gym stuff. You can almost put everything on the wall.

It's crazy, it's like, they've got so much storage options now, or you could just, like, anything you could think of, like, the kettlebells, like, they have, like, a whole set up for, like, a cable machine that you'd basically attach to the rack, like, it's pretty crazy. And what I love about that too,

and I've coached people to do this, is you get something like that set up at your place, and instead of overwhelming yourself with a crazy intense program or all the stuff you need to do, you get in there and you practice a couple moves. Two or three movements. Yeah, that's it. You're doing a couple of 90-90 drills,

and you're following it on the YouTube channel or whatever while you're right there and you're in your garage working out or you're picking exercise like a squat and you just go out there and you practice the movement of it. I mean, that's, I think that I don't know why, I don't know why we've gotten away from that

and we tend to make everybody think that they have to do this crazy workout where they're drenched in sweat and you gotta go all these days every single week to be. It's like if you weren't doing any of this stuff before by, and it's like with the New Year's resolution episode we just did, it's like, you know, decide, you get your setup and you say, hey, you know what I'm gonna do is every day,

I'm gonna come out and I'm gonna do two sets of Squats for 15 reps and just try and get better at it. That's it. Well, dude It's because everybody like they're looking for somebody misery loves company It's it's the mentality going into the gym. It's like I'm punishing myself. I need to have you know other people around me While I'm going through this you know crazy process and it just doesn't need to be like that. At home workouts, they lend themselves better to that approach. When you go to a gym, it's hard to drive to the gym and spend 15 minutes and leave.

You go to the gym and like, oh, I gotta spend a whole hour here or whatever. I love doing the all day workouts where I'm at home, I'm not coming here to work, maybe I'm working from home or whatever. And so I'll do a few sets every other hour. I'll just, in between whatever I'm not coming here to work, maybe I'm working from home or whatever. And so I'll do a few sets every other hour. I'll just, you know, in between whatever I'm doing, I'll go out there and go to a garage, do some squats, do some bench press, or if you're doing correctional exercise, get down

the floor and come back. Yeah, I'll do one exercise for, you know, like 20 minutes or something, and I'll come back to it later, do a different exercise and kind of split up my whole workout. Anyway, did you guys see what the deal with Iran, the new, the news that came out this morning? No. So the Ukrainian commercial airliner that went down in Iran. Oh, I did see about that.

There's, I was Iran that shot them down. Oh, shit. Yeah, they shot them. They mistakenly, I think was it full? Yes. And had passengers, like regular passengers on it, they shot it down. How many people died? 170, I think. passengers on it. They shot it down. How many people died?

170 I think. That is not you. It's all down. And the other news is that they came out and said, so obviously we killed one of their generals with a, which, this is crazy, by the way. We used the drone and took this general out and one other person, I think that's it. That's it. Wasn't there a bunch of people in the room?

Dude, so precise now with how we can kill people which is kind of scary, you know, with that kind of precision. But anyway, we took them out. They're like, we're gonna retaliate. They shot rockets at a US airbase in Iraq, which by the way, Iran gave us warning ahead of time. Kind of interesting. Hey, we're gonna shoot some rockets. Nobody got hurt. Now Iran is like, we're done. We're done. We're retaliated. You know, we're, we're even now.

So some people speculate that that's them just trying to so they could sail their nation that we're not back. But it really deep down there like we don't want to fuck anyway. So they call the US ahead of time. They're like, Hey, just so you know, we're gonna throw some rockets over here. So you want to clear your people out. We're not gonna try and get all upset. Yeah, dude, just so you know, we're gonna throw some rockets over here, so you wanna clear your people out, we're not gonna try and get all upset. Yeah, yeah, yeah. Dude, we kinda have to do this. Totally, and it's, wow, this is politically speaking,

this is gonna work really, really well, I think, for Trump. Although right now, the Congress is, they're trying to figure out a way to block his abilities to do anything else to Iran, which I support. I think Congress should do that every time. We go and kill anybody. Right. But I know they're doing it to the public.

Did you see the, I saw the video that Hodg twins put up, I think yesterday, I did for the people that were walking in circles until, until, the protest, the protest removed from office. Some people need to protest better. She thought it was hilarious. You remember when, when the election was over and people were screaming at the sky? Did you see that protest? No, I did see yeah, there's a screaming at the sky. Yeah, that was there that was the whole protest

Like wow, and I thought when in no, I don't think but anyway, I think he's got I think it worked politically For him I don't want to speculate too much on the foreign affairs. I'm usually almost always anti-war to speculate too much on the foreign affairs. I'm usually almost always anti-war, but so interesting, we'll see what happens. We're just saying yesterday, Adam, that Netflix was losing a lot of streamers because of them. Yeah, but I don't know, it's interesting you brought that up because the reason why I didn't bring it up was because

as I started to dig into it, I couldn't find anything else to support that article that I read, so I don't know. It was. Yeah, it came from what I thought was a reputable website, but I, and I don't know, here's a funny thing about the internet, which you can do this stuff if you have a lot of power like Netflix. That article could have been true, but when you search Netflix and streaming and some other thing.

They own the first two pages. Oh yeah, so it's like, they bury everything else around it. So I'm not sure how true it was it now the article said that that they were losing a ton of streamers like it was like a thousand Thousand a day for so many days because some competitor came on called movie flecks that are flicks that is Offering a free service now. I started to search that company and I couldn't find any information, which is what led me to believe

that it wasn't a true article or not. So maybe somebody who's listening can confirm or deny with. And that's always interesting, because if it's free, it's like, okay, how long is this gonna exist? Maybe they're trying to buy all those customers and get people to kind of go over to their platform, but if it's not as good, it's not gonna last.

Well, isn't that the new game though? That's the game with this new economy. Yeah. It's to bleed money to gather, you know, well, attention is the new commodity. For sure, just having attention. It's not about how much people are spending necessarily at front, so if you can just get the attention

of X amount of people, like you've got a viable business. And so a lot of these tech companies, that's what they, they know they're not gonna make money, we're not gonna make money for five years. There's lots of companies that aren't profitable right now, but we consider them very successful companies just because they have so much attention right now,

which is, it's a scary model when you think about it. You're planning on it all going your way and you never know what could potentially happen. Well, Facebook, that's how Facebook exploded. Facebook, if you guys recall when they first went public, they weren't very profitable. A lot of people speculated that it was very risky to invest in a company like Facebook because people are just betting that the company is going to make lots of money and look at them now.

Now what's interesting, I read this article like through CES again, like they were kind of talking about what the trends are gonna be, you know, going forward and they're talking about the main companies like that, like Google, Facebook, Apple, everybody else, Amazon. And the latest thing is to try and present like more privacy options and show you where all your data is going and all that kind of stuff. The latest thing is to try and present more privacy options and show you where all your data is going

and all that kind of stuff. So like, that's the comp, giving competitors an insert showing that? Well, so like, for instance, Amazon or Facebook, let's go with Facebook first, they have like a way for you to track how actually your data is being captured. And then you can, there's gonna be like a pull down option

for you to kind of trace back like what they're doing with it and everything. So. Oh, that's interesting. It's almost like they're trying to, I don't know if it's like full transparency or they're just like trying to show the public, hey, we're trying, you know.

And then the other one was the Amazon Alexa, you know, and all that like voice, you know stuff. Like they're trying to show that they're stopping it after a certain point. So it doesn't keep collecting. It's such an interesting conversation and debate, I think, and I go back and forth on where I stand on this thing because I don't know.

As a consumer, I appreciate right now that I get on a platform like Facebook, voluntarily. I put out all of my information voluntarily and show them what I like and do things consistently and they've built an algorithm to track and pay attention to all that. And now they use that to market to me. Do I think that's manipulative?

I think it's fucking smart. And does it really bother me that they do that? Not really because now I'm being fed the stuff that I'm interested in anyways. You know, I, and I, and I know that there's always exceptions to rule, right? Just like there's evil, there always be double and slower. There always be evil people in this world. We'll never be able to get rid of all the evils. It's just impossible. So are there examples of where people have used this information for a manipulative reasons or for militia or bad things, right? Yeah, yeah. Of course there

is. But do I think that that's a majority of how this information is being used? No, I think most of these companies want to make more money. And this is helping them make more money. And it's also, and the reason why they can make more money is because they're providing a better service for us. That's the... I don't have a problem with any of that. The only issue I have is if they go, if they do things that they didn't tell you, if they go against...

Right, so this sounds like it's gonna be like complete transparent. So that, to me, sounds like what they're trying to do. It's a good move. Yeah, they're trying to stay ahead of potential future yeah, controversy, whatever. So it's like, hey, we're gonna get hearings. Yeah, we're gonna get,

cause I don't really think there's a huge market for it. Yet, like nobody's leaving social media, that we don't see droves of people signing off Facebook because of anything or Amazon or Google. I think people honestly don't care because nothing bad is that. Well, that's, everybody bitches about it, but then nobody does the simplest thing

that you can to avoid it. Nobody cares because that's the general public's move anyway. So what I want all the benefits from it, and I'm going to use it like crazy stuff like that, but I don't want them to do this with it, so I'm going to whine about it, but then I'm not going to remove myself from it. No, that's all I have to do. The only scary thing is if they are giving your information to agencies that have the power to legislate or to jail or to kill, which

would be the government. So that's the time that I would be like, no, no, no, because you're in bed together. Yeah, you don't, I mean, imagine politicians having all access to all of that information and then imagine how a politician and power can now shut down opponents because they have all this information on those people. They know everything that they're doing, everything they're not doing. So, somebody comes up and threatens their ideas with maybe a better idea, but they can shut them down because they have all this information.

And that's the real problem. I don't care about these private companies doing this kind of stuff because at the end of the day, they can't force me to do anything, but governments can force the fuck out of you. They do it all the time. So, that's when I have a problem. And there has been, there definitely is evidence that governments have met with these agencies and said, hey, you got to put a back door in here for us.

So we can see, you know, what's going on. Yeah, I guess I appreciate that at least, you know, they're trying to make a response to the public's view of what's been going on, you know. It's like, okay, let's address it by just being like, here, here, you know, we are using it for this purpose and that. And then you can opt out if you want. Yeah, we'll see. What do you guys think of Dave Chappelle's speech on the Mark Twain thing? And that was for sure. Oh, it's his, uh, fire.

Mark Twain award. Yeah. Uh, I think Dave Chappelle is the, he's the most brilliant comedian and one of the most brilliant commentators. He just like, uh, I already liked him. He just went up another notch. He's elevated substantially over the last year or two. That's how I feel. I've always kind of liked him. I was always a fan of his work, but man, his last stand-up that he did, and that speech that he just did,

just a powerful speech. He's a punctual. Yeah, he's a huge supporter of free speech. Obviously, he's a comedian. And comedians, they say this stuff. Comedy he's a comedian and comedians, they say this stuff. Comedy is really a big part of comedy. Being able to say the things that you can't really say

seriously, but you can joke about. And we've talked about the importance of that in society. Comedy plays a very, very vital role in letting down, getting the situation to de-escalate a little bit, to bring things to light in a calm in a comedic manner That maybe we can't talk about seriously yet right and he's a very very big proponent of free speech But what I like what he said though he goes the first amendment is the first because it's the most important and he makes the joke

He goes the second amendment is there just in case it doesn't work out. Yeah, which I thought was absolutely hilarious But a lot of people are confused over free speech. They they think They think that oh if a speech is bad, or if we all don't like it, then it should be- In protecting everybody's feelings. We should ban it. But that's the reason why it's there. It actually-

It's not there to protect the speech that nobody is offended by. That's right. It's there to protect the speech that is. Yes, freedom of speech doesn't exist to protect popular speech. Popular speech needs no protection. It's literally there to protect speech that's unpopular.

Now sometimes that means it's shitty speech. You know, that I would consider shitty. Sometimes it's racist things or hateful things, but really what it exists there, it's there to protect all speech. And sometimes it's stuff against, you're saying stuff against the government. You're saying stuff against tyranny,

or maybe the current laws everybody agrees on, but that one point slavery was perfectly legal, and imagine if the government came out and banned people's ability to speak out against it. Imagine if Martin Luther King was jailed just for speaking out, right? So we have to have that, and his speech was phenomenal.

That was kind of the gist of it, right? Right, you did an awesome job. Yeah, I loved it. Dude, so last night I went to my daughter's basketball game. Oh, did you send me a text? At halftime, you sent me a text. It was three, nothing. Three to zero at halftime.

Yeah, dude. Oh, wow. OK. Full game score was four to seven. Full game. Now, they're, they're, they're. His basketball isn't soccer. Yeah, they're, if fourth grade, So it's fourth grade, you know kids

Epic all you know girls teams or whatever that's high and You know most of them have never played basketball before so you're watching them learn and play for the first time Mm-hmm, and it was just so it has to I mean when you have that low of a score in a basketball game a bucket the crowd has to Just crazy everybody goes nuts. I bet. And every time they shoot, I don't care who's shooting. It's like, come on. You want them to make it so bad.

But my daughter was like, it's funny when you, you know, I have two kids who I can compare their attitudes a little bit. And my daughter's aggressive. She's like really like. She's a more competitive one. She's, they're both competitive. They're just competitive differently.

And she's aggressively competitive, which is different than my son. My son is competitive, but he won't be aggressive in your face. She's like getting in there and she doesn't, she's never played basketball, so I never played with her. So she doesn't really know how to play.

At one point, she gets the ball and runs the wrong way. She gets excited. Ah, I got it. She runs the wrong way. We're like, go the other way. That's it, that happens. Yeah, I did turn around. After the game was over,

because they lost, right? Seven to four, they lost and she was kind of like her face was in. We're like, oh, the other way. Yeah, it did turn around. After the game was over, because they lost, right? Seven to four. They lost. And she was kind of like her face was, and I'm like, it's funny how I coach her versus coaching my son. I have to be careful. I can't push her too hard, because she pushes her. So hard yourself. Yes. So I have to be the other side. So I have to be like, no, no, my youngest is, I'm like, no, no, no, you did good. You tried really hard. You know, this net with my son, sometimes I'll push him a little more and be like, you could have tried harder. Yeah. So I have to be like, no, no, no, no, no, no, no, no, no, no, you did good. You tried really hard, you know, the SNAT with my son. Sometimes I'll push him a little bit more and be like, you could have tried harder.

Yeah. So I have to give them a little bit of a different, but did you guys see the video that Craig put up? I thought it was really cute of his daughter and him. Oh, when he was talking to her about losing. Yes. Yeah, that was cute. I forget what game he's playing with their great video. Our buddy Craig Capurso, if you guys don't follow him already,

he's a good friend of ours. And he put up a video, I think just like two, a few days back. It's, I think, is one of the most recent videos and it's him talking to his daughter. It's really cute. But you could see, I mean, talk about having his genes in him, right?

Like, super competitive. Craig is definitely very competitive person. So neat to see him as a father and having to talk to her because I think he beats her. He beats her in a game and she's so upset that he's like, trying to teach her. You don't want me to lose. Yeah, you don't want me to intentionally lose to you just. And you know, I love that because, you know, how many times have you seen parents do this? I've seen this where they will intentionally lose to their kids, you know, how many times have you seen parents do this? I've seen this where they will intentionally lose

to their kids, you know, so that they get to win and celebrate all the time and the kids never win. Fuck that. But they play soft or play easy and, you know, I don't think you realize, and you're doing it, so they have more enjoyment. I understand the idea of how to- I think you should do that sometimes,

but I don't think you should do that all times. You know, when they observe rats playing together, one rat will dominate the other one, but it lets the other rat win. I think it's one that every five times. Otherwise, the rat will want to stop playing. So that's what you do with your kids. You let them win every once in a while.

Interesting. Rats, you're playing? What are they playing? What did you say? So, these are animal studies. She Interesting. Rats, you're playing. What are they playing? What did you want to say? So, so these are animal studies. She's wrong. No, no, no. These are animal studies.

Let's hear this. Let's hear this. They do animal studies on a cat in there. And they, no, and they'll. They can roll away from the cat. And rats play with each other, yes they do. And they, the way they dominate each other's, one pins the other one down.

Okay, I gotta explain all the fucking whole damn study for you guys. This is for the god. Well, if you're gonna use a rat study to it and be an analogy for your kids, I wanna hear the whole fucking thing. Well, no, think about it this way. Think about anything that you've ever done. If you're, as a kid, if you get completely destroyed every single time,

you don't wanna play anymore. It's like a video game. A video game can't be so hard that you can't do anything. Right. But it needs to split. It's just crushing at the point. Yeah, so you wanna play with a kid to let them win sometimes, but also you win sometimes, but there are parents that let their kid win all the time, every single time. Yeah, you know, that's an interesting thought because I'm not there yet, right?

So I'll be curious to see how I would handle that because I, you know, I was very competitive growing up, but losing never discouraged me not to play. Losing, and I don't know, maybe I got lucky with who first explained that, I don't even remember, right? But I do remember that like losing for me was like, there's an opportunity to be better at it. And I liked the game, or I liked whatever it was that I was doing enough that I wanted to be better at it.

And it never made me, I never quit a game or a thing because I was not good at it. It just drove me further to be better at it. And so I think there's even a lesson in there for kids who you whoop up on them every time. It's like you like to listen, it's not bad that you're losing, it just shows that there's lots of opportunity for you to be better at this.

Let dad help you get better and practice and learn. So long as they learn to enjoy some of that. Yeah, and well, I'm also explaining from a dad who's not a dad who's playing games, so you might be right. I mean, I'm a lot like that, but at the same time, I joked about that, but it's, you know, I will still try to engage them while we're playing and make it fun. Yeah. But I'm not letting them win, you know That's a difference. I see I'm like Justin. I think I think I feel like I'm like, oh man

Like I'm gonna chat me. Yeah, like that was really close. It's a great shot. You know listen that that's what Yeah, you're not fucking making that That kind of a thing so you light of them that was close. That was really good I know I only tell them if it was good You know just as kids are gonna grow up and beat the shat of them. You know, we'll share, push them over, get up. 100% and that's my motivation to stay in shape. Dude, I saw disturbing video on Facebook this morning.

It's called the IG balloon. I think IG stands for IntraGat Instagram. No, it's not Instagram. It's not Instagram balloon. IG balloon for weight loss. Maybe Doug can find it on YouTube. So these are pills. Oh my God, here we go.

You swallow this pill. Fills up your stomach. It turns into this. Oh my God. It's like, I don't know what it's filled with. No potential risks at all. But it says inner material, right? So it expands in your stomach and it's permanent.

It just stays in your stomach. Whatever happened to the one that we talked about on the show like four years ago, I think I brought it. Oh, where you had like a hole. Yes. And then you'd like drain it basically. Do you remember the name of that? It was FDA approved too. That was disgusting. It was called the product. I can believe that. This is the IG balloon right here. Okay. So if you dug, maybe you can push play on the video. And what material is this made out of? Because your body's got to recognize it as a foreign,

you know, invader at some point. It says inner, you know, like it's, there's no reaction right here. Yeah, so you swallow the pill and it sticks, it looks commercial, they try to make it look so like. Oh, it's a surgeon guy. Yeah, hi. Hey, I'm gonna help you.

Do you ever, you have a doctor? Whenever I see, oh, so he's a real doctor. See how I was gonna say that? Oh, whenever I watch these, I always wonder if they're even real doctors. No, there's a video. There's a video on YouTube, Doug, that shows like, oh, there you go.

Oh, it's pharmacists. Look at this. So you swallow the pill, it goes down, and then it just expands. Ooh. Dude, these videos are my favorite. And then it just stays there forever. It just lives in your stomach.

If you wanna get them removed, they have to do an endoscopy. It's like a stomach buoy. Yeah. Yeah. Now, what are the potential possible complications you could think that could happen from that? Your body tries to shit it out at one point.

You get stuck. Yeah. Yeah. Yeah. You see, then you look like you're bulldog when he eats a sock, you know, try to shit it out and he's like halfway through, halfway there. You can't do it. Yeah.

You know what's crazy about this is horrible. I did. I've trained, I've trained, let me think, three people. So I've had quite a few clients that were morbidly obese who had to do, you know, who took gastric bypasses where they cut the stomach, basically remove the stomach. You only trained three that I did that? No, no, no, I've trained a lot. Oh, okay.

But I've had three. That were like successful. That, no, three that I followed up with later on who gained a lot of the way back. Now what you need to consider is when they do a gastric bypass, they don't have a stomach, essentially they have something the size of a thumb that's a pouch.

Oh, every, so, yeah. And they stretch it out, they actually over time can stretch that out. So you could put this balloon in your stomach it could take up more space But if you don't fix the the root cause I mean you're determined you'll figure out ways to stretch that out every client I try sure really I don't have one that did that the bypass and kept it off Mm-hmm. I mean you talk about into every one that I trained You know some of them did for years, for a couple of years.

Some of them had a great success. I clients had lost over a hundred pounds and it was life changing for them for sure because they were in a place where that was life or death. Yeah, and they lost a way. And some of them haven't put all of it back on, but all of them are back in the obese category, for sure. I have yet to meet somebody who did it and it's changed their lives. It doesn't treat any of the behaviors

involved in that. And I'm talking, there could be someone listening, right? And so I've had a ton of, had a ton of success. I'm talking long term, I'm not talking like a year, two years later, I'm talking, and we've been doing this for a long time, right? So I'm talking five years plus, you know, that down the road eventually, because what happens is just like this, we're always looking for band-aids or sticking the hole in the sinking boat

with all the holes and so on, but putting a finer in the hole, you're not really addressing the root cause of this. And that's where this, what goes wrong here is. Think about it this way, if you don't, first off, if you're morbidly obese to the point where your doctor says, hey, gastro bypass is a good idea.

And they say it's a good idea because you're at such risk with the obesity that you have. Your health is at such a bad risk that going through such a major invasive procedure, like bypassing your stomach becomes a viable option. So that's a bad situation to be in. Now you're going to stop yourself from being that overweight by preventing your ability to eat a lot of food.

You're essentially putting a roadblock in front of yourself, a painful one, because when you're done with your surgery, you have something about the size of your thumbs, so it's a small pouch, versus the stomach, which can expand tremendously, where the food's gonna go after you eat it. So now you have this painful situation, but if you don't fix the root cause and you were able to get yourself there in the first place, which believe me, getting there in the first place wasn't a not painful situation either.

You'll push past it, and that's what happens. They push past it to the point where they actually stretch that little pouch out. They stretch it out over time and over time, or they eat all day because they can't eat a lot at one time. And they figure ways around it. There's a will, there's a way. Exactly, because you put a roadblock in front of somebody

that roadblocks don't work. You have to change direction. If you don't change direction, if you don't change, the driver, you're just gonna figure out ways to do it. I wonder if the one's still, Doug, do you remember the name? You know what I'm talking about, right? It's... It's a Spire Assist.

Oh, yes, it is. Oh, a Spire Assist. Wow, you remember that. Can you look it up and see if it's still like a thing? I have yet to meet somebody who actually uses this. Obviously, you're probably not bragging about it or showing people if you do this. Some random guy at a party.

Yeah, it's always you're the rest. You show me. Yeah, Doug's sharp. Yeah, I can't believe you're wearing that, Doug. You always go to the restroom. Show me. Yeah, Doug's sharp. Yeah, I can't believe you're gonna buy a Doug. That's good. That was really good. That's crazy.

I would have never guessed that. Amazing. But why, thank you. That's the ego right there. A spire assist was a tube connected to your stomach that came out of your belly. Yes. And you would eat food and then open it and empty your stomach out. So it's really an easier way to do bulimia. Yeah, no, it totally is

Yeah, and in my opinion, in my opinion encourages that yeah, it does it well Okay, so yes, how's it different? Say you've you're it's no different. It's no different instead of you You're out of the mouth. It's out of this stomach right so I'm following it up. You're just draining it. It's the same behavior That's your strengthening exactly the same behavior how crazy is that that we actually is that a recent article right there you just pulled up though to that that that post is actually their website yeah see the first thing says FDA approved weight loss device well the FDA isn't the dream the FDA is looking at stuff like that does it kill you?

What are the infection rates? How long does it last? Do people actually lose weight? So does it work based on what the goal is? They're not looking at behavioral, tech issues, is this gonna cause more of those? And also, you'd have to follow people for a long period of time to really start to figure that out.

You know what I'm saying? Agreed. This clause brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code

minepump for 20% off at checkout. All right, first question is from John Dahlia. How should you transition to a lower volume or intensity workout routine if you believe that you're overtrain in? That's a good question, you know. we talk a lot about not overdoing it in the gym, either through the amount of exercise you're doing or how hard you're doing it. So once you've listened to us and you hear that message and you think, okay, I need to scale back.

Where do they start? You know what, where's the first place they start? How should they scale back? And how do they know they're not scaling back? God, that's a real, you know, you just much gave us a really challenging one to start off with. Yeah.

Because that depends on this person so much on who I'm talking to. First of all, I want, I think it's important to say that this is less common than I think people think, right? This is, I don't want, it's just like the people that have like really fucked up metabolism's, right? That have adrenal fatigue. Like it's less common than you think.

It's become popular and people are talking about it more. I don't think that's too many people are like really overtraining. I think that there's a lot of people that are probably pushing their body too far, too much without getting the proper rest and nutrition. And that balance should be, should that should be fixed a little bit for optimal results. Yeah, I think people are like spinning their tires because they aren't applying proper recovery programed into their workout routines. But yeah, I would agree with that. I don't,

I don't think it's as common. I mean, in the athletic world, I could make, but yeah, I would agree with that. I don't think it's as common. I mean, in the athletic world, I could make, I could probably see that a lot more prevalent, but at that point, that's part of being in sports. You are gonna push the thresholds more, so then you would, if I'm just trying to get lean, get build muscle, get healthy, it's totally different, go on, I'm trying to achieve.

So here's a good rule of thumb, and of course it depends on the individual, but a good rule of thumb is to start with reducing intensity. I think when you feel like you're overdoing it and you're just your body's fried and you're not responding and you think you've really identified, okay, I think I'm just doing too much. Reduce the intensity before you cut down

the volume and the frequency. I can take a complete beginner and easily over-training the crap out of them in a 10 minute high intensity, ridiculous workout, but I can also train them for 30 minutes every single day and not over-training them so long as I manage the intensity. And then the volume is the same there or even more, but it's really, that's such a good point. I think that's actually a really good place to start is if you think you're this person,

you probably or most likely the person who is doing sets every set to failure, you know, low rest periods, heart rates elevated, you're drenched in sweat on your workouts. low-res periods, heart rates elevated, you're drenched in sweat on your workouts, instead of breaking or stepping back on the frequency of your training back off the internet. I think that's great, general advice. Yeah, I would go, I'd just go easier. So if you're like, oh, I'm overdoing it,

do you just say workout, but now go to the gym and cut your intensity down by 25%. Two reps, two reps, short of failure. Yeah, so stop, you know, cut your sets shorter, a couple reps or go lighter, focus on form and technique. This was one of my favorite strategies for myself when I would reach this point. I would still go to the gym, I would still do the same workout,

but rather than pushing the intensity, I would just perfect my form. I go light, I'd squeeze, full range of motion, feel good, and I would do that for until my body felt really good and rested which could take as long as five weeks. Such a good point and also a lot of people think that you're going to lose because also you know before I was pushing myself with 90 pound dumbbells on chest press and going to

failure and oh now that I listen to my pumpkin and I might be overdoing it now I'm going to do sets with 60s or 70s they They're so afraid like they're gonna lose a bunch of muscle away. A lot of times what you see, if you are that person that was overdoing it, even cutting back on the intent, they end up getting more results from it. You're getting more muscle.

Yes. That's what happened to me the first time I did this. I, this was years ago, I was in my 20s, I think. And I cut the intensity back, because I, I was just kept running into the same brick wall. So finally I said, okay, I'm gonna, I'm gonna reduce the intensity, and I cut the intensity back, because I was just kept running into the same brick wall. So finally, I said, okay, I'm gonna reduce the intensity and I scheduled it, so I'm gonna do this for four weeks. And I actually built a little bit of muscle. I built a little bit of muscle,

and then when I went back to my higher intensity workouts, I was stronger than I was before. I didn't reduce the sets, and I didn't reduce the frequency. Now, if reducing the intensity doesn't do it for you, the next thing I would do is reduce the volume of your workouts. If that doesn't do it, then the third thing I would reduce is the frequency.

So, frequency refers to how many times a week you work out or how often you work out. Volume refers to the amount of work you do in your workouts. So, you know, 10 sets for my chest. This 10 sets is considered the volume. And then of course, intensity is how hard you work out. So, number one, and this, again, can be different from person to person. But generally speaking, number one, reduce intensity. If that doesn't work, then reduce volume. If that doesn't work, then reduce frequency.

And go down until you think you found your sweet spot and then start to slowly move yourself back up. The other thing I would mention on this is the amount of intensity and volume and frequency that you can handle is different from time to time. Sometimes you could do a lot more, maybe you're sleeping better, your life isn't as stressful, your nutrition is really good, maybe you haven't trained hard for a long time, so now you can handle a lot of volume, a lot of intensity. Sometimes it's much less. Maybe you have a stressful situation going on at home. Let's say you just had a new baby and you're like, I can barely handle, I used

to be able to work out five days a week. Now I can only work out three days a week. That's okay. That's okay because as your circumstances change and your workout volume can change as well. Yeah, that's all great general advice. Also, I mean, this is why companies like Woop and their experiment with HRV, they're trying to give you some kind of metric to kind of follow along with this. Might be worth looking into something like that, just to give you an added, you know, set of eyes in the process to see your trends. Next question is from S. Robertson 19. I'm about to move on to phase two of map starter

and I was wondering how I can tell when I'm ready to add more weight to a lift. Is it once I can do over 12 reps with the current weight? Oh, this is great. This is like the opposite of the last question that we just addressed. All of our programs, there's a reason why it says like, eight to 10 reps or 12 to 15 reps or six to eight is,

and we did a YouTube video on this one. I first saw how to choose the right weight first. So I wanna wait. My goal is to kind of fall somewhere in between that, the very first time, because what I don't want is, if it says eight to 10 reps, I don't want to be struggling at reps seven and barely be able to get out eight.

If that's the case, then I need to back off the weight and I need to do a lighter weight, a weight that I'm hitting the first part eight, right? Really easily. Nine, maybe I'm starting to feel that 10. It was like a real struggle to get 10 out. So I'm kind of landing right in between there. When you get to the point where you're doing on the high end, so if the rep range is eight to 10 reps or eight to 12 reps, and you're doing 12 easily, and you could easily squeezed out two or three more reps, that's time to

move the weight up a little bit. Yeah. So that's what you're looking for in any program, especially anyone that we write, where we give you a range, if you're hitting the higher range with ease, and you know you can easily get two or three more reps out and you're stopping it just because we tell you to stop there. Now it's time to increase the weight right there. Yeah, I would agree.

I sometimes I think we try to add weight because we think to ourselves, I think I can do five more. It's probably not the best time to add weight unless you're a competitor, like a power lifter and you're really trying to push how much weight you can lift. Push the envelope. I would say when your form is perfect and you're able to to push how much weight you can lift. Push the envelope. I would say when your form is perfect and you're able to do the set with a moderate to low intensity,

so you're doing 10 reps and it just feels good, then you add weight, then you can start to scale up and add more weight. But stay within your rep range. This person asked and said, if I can do over 12 reps at the current weight, I mean, it depends. I mean, if your goal is to do 20 reps, then I can do over 12 reps at the current weight, I mean, it depends. I mean, if your goal is to do 20 reps,

then get to the point where you can do 24 reps, 25 reps, then add weight so you can stay under the 20 rep range. If your goal is four reps, the same thing, once you get to the point where you do six or eight reps, add weight so you go back down to four. There's also another way that I love to teach increasing intensity here without manipulating with weight,

manipulate tempo. So if you get to a point where you're being able to wrap it out 12 times really easy, well, you guess what, I bet you if you added one second to each rep, one second on the eccentric portion of the exercise of each one of those reps, that gets extremely more difficult. I like that because sometimes people don't have access

to more weight, so let's say you're working at home and you have up to 15 pound or 20 pound dumbbells. You know, I've had this happen before with clients. I can only do, you know, I can already do 15 reps and it's really easy for me. What do I do? And it's slow down. Yeah. Slow your reps down. I always like that for form too.

Yes, that's why it's a great place to take somebody who's kind of a beginner. And it's like in so for example, you get down. You get down right now, and most people, or a good portion of people can wrap out 10 push-ups really fast, pump them out. And that 10 push-ups took them 10, maybe 12 seconds, 15 seconds tops to do those same 10 push-ups with a tempo that takes you 30 seconds to do that.

You will notice a huge difference in intensity. And what's great is it sends a new signal to the butt like it's just because it's the same movement. Doesn't mean that it won't promote more muscle growth because you're now manipulating one of the factors, which is tempo, in that you'll see you'll get a good positive signal building muscle. You know, you know, you know, in bodybuilders, we're doing a lot of that messing with tempo during War II, because it was very, very hard to buy iron for weights, because they were using it to build airplanes and bombs and stuff like that.

So gyms weren't able to buy lots of weights, so the weights were real light. And so that was the time that bodybuilders were like, okay, what do we do? Let's start training much slower. So you actually had bodybuilders during the period during that World War II period who were who built their bodies using these kind of slower reps. I like that tip so much too because and I know I've said it on the show at

least a handful of times where, you know, if you look in a gym, I think one of the one of the most underrated tools that I see the the majority using using is the tempo portion or the slowing down the portion of the eccentric portion of the exercise. Where, look the next time you walk in the gym, somebody bench pressing, doing dumbbell curls, doing shoulder press, and pay attention on the way down when they're lowering the weight, the easier part of the exercise.

See if you can count four seconds in your head. And that's the protocol for hypertrophy. So if, you know, the ideal timing for hypertrophy when training an exercise like that is a good four second negative. You'll rarely see that. You notice you won two seconds. So, you'll never see that.

Right, so if you're getting to a place where you're strong enough with a weight or your body weight in this case in a rep and you want to increase your intensity and you want to do it properly without risking injury, one of the best places, and by the way, I said four seconds, it doesn't mean you can't do five or six seconds either, you know, slow down the rep, it'll increase the intensity, and like Justin's point, you work on your form, and then two, you don't increase your risk factor.

Yeah, and as a matter of fact, the tempo becomes more important as you get older for sure, because as you handle heavier and heavier weights, the risk of injury goes up if your form is off a little bit. So it's a really good skill to learn. And as you age, you just slow down the reps. But yeah, that all being said, once you get out of your rep range and you feel comfortable and your form is real good,

just go ahead and add weight. It's not that big of a deal, just go ahead and add weight, but don't add it if you have this mentality. Don't think to yourself like, can I do five more pounds? I think I can squeeze out five more pounds. A lot of guys do that and that's when form goes out the window.

Next question is from Livin Proof 277. You guys often mention how people who lose a lot of weight fast are in a way doomed to gain it back and then some. As someone who has done this, what tips could you give me to avoid falling into yo-yo dieting? Listen to two episodes ago. Yeah, for sure. Doomed.

Two things. First thing I wanna cover is physiologically speaking, besides the extremes, besides the crazy extremes, losing a lot of weight fast physiologically isn't gonna make you gain it back any faster. There's nothing happening in your body on a physiological level. That means it's gonna make a gain back much faster

or guarantee that you're gonna gain it back. What we're talking about is the behavioral stuff. That's where you see the big issue, because studies do show that when people lose a lot of weight, if they maintain nutrition and exercise a lot of stuff, it's fine. It's usually not an issue. The problem is the behaviors that are needed to maintain that are not solidified. And oftentimes, the things you do to lose weight real fast are not behaviors that are conducive to their own sustainable. They're not long-term successful. Well, you're also getting the body to adapt to a,

because the reason why people lose weight so fast is normally they do too dramatic of a swing, meaning they start to increase their activity, significantly from what it was just currently at, and they also in conjunction reduce their calories significantly. The body has a very sweet spot of like, let's just, and these are hypothetical members, which is for making this point, you lose, you know, someone loses weight really quick.

And because they're kind of in their calories so much, they're moving so much it's happening rapidly, and it equates out to two pounds a month. Well, you may have got those two pounds a month without even having to, or two pounds a, they say week or month, month, month, that two pounds a month, you could have easily got that potentially without having to reduce the calories as low. And all you really did was get your body used to eating a lot less calories.

So yes, there's nothing physiologically that happens at guaranteed you're gonna get in the way back, but you've definitely done something physiologically too that has changed how fast your metabolism is, and that is setting you up for the unlikely hood of long-term success. Well, so there are studies on this, and they find that like a 72 hour fast

or a significant calorie cut over the course of 10 days or 14 days, actually has less negative impact on or less metabolic adaptations than a slow long diet would. But that's not really the issue here. The issue isn't, you know, is losing weight fast, worse or better for my body, and is it going to make me gain the weight back because something is happening to my body on a physiological level? That's not the problem.

That's not what we're talking about here. And of course, we're staying away from the extremes. On the crazy extremes, it's not good for your body physiologically. What we're talking about is the behaviors, the psychology of what ends up happening. If you go from one lifestyle, because in order to lose a lot of weight real quick, that means you completely, you change a lot of things real fast. The odds that those things that you change real fast

are gonna stick are much lower when they happen really quick versus when they happen gradually over time, allowing you to build upon new behaviors. This is the problem because nine to ten times, and I've seen people lose right real fast, it's through behaviors that they just can't maintain. It's like, I went for meeting garbage and not exercising to work in out five days a week and eating this superstructured planned menu of nutrition. That's a huge difference, a huge change.

And in keeping that change, it'd be very, very difficult. It's much, much more effective to add one little thing at a time, wait till that becomes a part of your normal daily behaviors. When that feels normal, then you add something else, and that's the best approach long term. Well, I agree. And I think it's also important to note that

even the studies that you're citing right now, you're talking about 10 to 14 days. And I think it's really, it's more common than maybe we think that a lot of these people come out the gates with way more extreme swings than that for longer periods of time, 60, 90. Most people set a goal like, okay, the next three months, I'm going to eat this way. I'm going to go to the gym every single day. And that dramatic of a swing of increasing your activity level that high and then also

significantly decreasing your calories. I know right in a short period, you know, like quick fast things like that are not a big deal. But for three months straight of a diet that you are grossly under eating nutrients that your body needs and over and pushing it and exerting it more than you would, absolutely has physiological changes. Well, yeah, there's definitely gonna be a metabolic

adaptation, but the big problems come from the people who diet all the time, or diet, don't diet, or don't diet, allow their bodies to swing. But again, I think we worry too much about the physiological stuff, like, you know, oh, if you lose it fast, your body wants to gain it back. And we need to stop worrying so much about that. No, I'll explain it with you. The behavioral side is for sure.

That's the most important. No, we agree on that. But I think it's important that people understand both are happening. It's not just behavior. There's also physiological things that are happening too. Yes, in a short term, not as much. But long term, especially chronically for years, if you're always that

person who is in these extreme diets. I mean, I know both of you have, how many times have you had that client? This is when we first started to learn about metabolic adaptation because first before we even started doing the research around it, it's cyclical. I mean, I've trained a lot of people that actually like plan this out throughout the year where they sort of allow themselves to indulge a bit more. Maybe it's in like the colder months or maybe it's like,

you know, like after they go to compete or do something very specific and then, you know, and then they cut so hard, they cut so hard for like, like you said, maybe like two, three months where it is so restrictive where they're eating like 500 calories almost, they're exercising like ridiculously. They're adding nothing but cardio on top of all that. And then they're left with this just like this new body

that they're trying to now have to repair all these things that they've done to themselves. Right. Yeah. Yeah. I would say so to how to prevent the weight from coming back. So you're in a position now, you've lost a lot of weight in a short period of time. How do I mitigate the potential weight gain?

Build muscle. Build muscle and you're gonna have to structure and plan your way back. You're not gonna, don't rely on will power cause you're gonna screw yourself. So focus on strength, focus on building muscle, slowly increase your calories and structure it and plan it. So you know, okay, I'm gonna add 150 calories a day

to my diet for the next couple of weeks. Monitor yourself, okay, the scale hasn't moved up that much. I'm feeling good, now I'm gonna go up another hundred calories for the next couple of weeks. Slowly build up your calories while trying to build muscle. Hopefully the weight that you gain through that, and usually this will happen if you do it right, you'll end up building muscle.

Now you're with the faster metabolism, and that's the best insurance you have against the weight gain. That comes from the crashed dieting. Next question is from As Whole 41. You guys do a great job preaching mindfulness around technology and social media use. Do you think we should do the same for audio medias such as podcasts or audiobooks? It all depends on how you're using all of this stuff.

And how it's affecting the other parts of your life. Yeah, so it's not like there's a problem. So technology isn't inherently bad. It's also not inherently good. It's a tool. It's like a knife. Okay. A knife on the table is a good or bad.

I don't know. Depends how you use it. If I use it to stab Justin, then it's bad. I might have deserved it. It's bad. If I use that knife to cut my steak or whatever, then it's good. Same thing with technology.

That's what mindfulness around these things is really all about. It's not that they're bad. It's like, how am I using them? Am I on Social media, for example, and am I just mind mindlessly distracting myself? Just wasting time distracting myself So that I don't have to do important things or think about difficult things. Same thing for audio. Yeah, just because it's making you smarter or growing you as an individual, doesn't mean you're not utilizing the tool

to distract you from reality. That's true, yeah. Absolutely. So really it's all about how you use it. That's what mindfulness is all about. It's about being present. How am I using this tool right now? By the way, sometimes it's okay to distract yourself.

I think it's okay when you know you are. So it becomes a problem when you're distracted and then it gets at a hand. Yeah, on top of the, you know, what you guys said, like for me, there's a time where I'm like, really focused on input. So I tend to listen to a lot of podcasts. I'm trying to listen to audiobooks, like,

and there's also a time where I try and shut everything off and be quiet and still. And you have to kind of know what that balance looks like and when you need one versus the other because for the most part, why we preach about like sort of backing away from technology but it's just because we're so inundated with it all the time.

And so I don't think a lot of people, the majority of people are applying practices of stillness and practices of shutting shutting off all stimulus. It's funny because we have these perceptions of things. So if you had somebody who just read books all day long, for some reason we think, oh, that's a good thing. He's reading all the time. Books could be used to be just distracting.

In fact, in the past, when there was no technology or when the top technology was books, there were definitely people who buried themselves in books. And there's a lot of people that lived their lives. They do that because of insecurities. Sure. They are socially awkward. And so they justify that's why they read all the time. But if it's getting in the way of relationships

and other parts of your life, and the only person who knows that is you. Like you have to decide that, and just because it is something that's positive for growth, if you're doing it as an escape from your relationship or your reality, like, you know, that's where it's, I think it's wrong, that's why, and I think that social media gets a bad name,

and I know we've talked about different books on there and we've had guests on here, we've talked about it, but again, it's also an amazing tool. I mean, what a, what a, I mean, I, I, I mean, now having a son who, you know, I've got his own little private account and I'm posting his stuff. It's like, as I'm doing, I'm going to go like, man, this is going to be so fucking cool for him. And I wish I had that.

Like, how, how neat would that be right now as you as adults? If you guys could go back and look at a timeline of you as a baby, the young adult, I mean, that's just, we have that now, that's all. That's not just that. I would have learned so much at this point. If I would have had the resources that we have now, listening to audiobooks, listening to podcasts,

I just get so much more out of that because there's passion behind it versus some stuffy teacher that doesn't even want to be there. I got that like my whole academic career, and it's unfortunate, and I'm glad some people have different experiences, but what we have now is just, it's amazing. Yeah, here's another good example, exercise, right?

So if I say it's exercise, good or bad, everybody say, oh, it's great. No, it's also neutral. Lots of people in the fitness space use exercises a way to distract themselves as a way to get away from their problems. I know a lot, I used to know a lot of people with fit, ripped bodies who had no relationships, no friends, no family,

terrible credit scores couldn't, you know, get fired from jobs because that was what all they obsessed about was their workouts. So you know, I want to make this point because again, I want to make sure people don't think that we're preaching that technology is bad. It's just know how you're using it, be aware of how you're using it, just like anything else. And if you wanna waste some time, tell yourself, I'm gonna waste about an hour messing around

on social media, rather than letting it acknowledge you. Get away from your fact. Yeah, or if you're stressed out and you're on social media flipping through, like wait a minute, I'm just distracting myself. I should be dealing with this stressful situation I need to work on or whatever. And with that, go to mindpumpfree.com and download all of our resources and guides.

You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump Salon, Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. And until next time, this is Mindbump.