Mind Pump: Raw Fitness Truth - 1338: Strategies to Reduce Sugar Consumption, When to Add Box Squats to Your Workout, How to Improve Lagging Body Parts & More

Episode Date: July 17, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about tips and strategies for weak point improvement, the reason to add box squats into a program if the overall goal is improving leg definition and size, how to begin cutting sugar from your diet, and how to build up your maintenance calories if you’re already well accustomed to weight lifting and to want to lose fat. The UFC cashing in, all things interesting about Dubai & MORE. (5:29) Sal vs the large spider, the latest offerings from the Nutritional Coaching Institute (NCI) for aspiring trainers/coaches & MORE. (12:30) Will we start to see the black market explode amid the pandemic? (18:08) Safely improve progressive overload with form and technique. (24:00) Needing equipment for your home gym? PRx has got it! (27:48) Adam’s epiphany. (29:54) The perfect storm for conspiracy theories. (32:39) #Quah question #1 – What are your tips and strategies for weak point improvement? (46:30) #Quah question #2 – Do box squats hold traditional value over back squats and would there be a reason to add them into a program if the overall goal is improving leg definition and size? (51:20) #Quah question #3 – We are often told to cut sugar from our diet, but sugar seems to almost be in everything and is often hidden. Where do you begin? (55:43) #Quah question #4 - How do you go about building up your maintenance calories if you’re already well accustomed to weight lifting and want to lose fat? The task feels impossible half the time as a petite woman with very low BMR. (1:00:03) Related Links/Products Mentioned July Promotion: MAPS Strong ½ off!! **Promo code “STRONG50” at checkout** Join the Revolution in Nutrition Coaching - NCI California Gov. Newsom orders statewide closures, including indoor restaurant operations Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Bill Gates interview from 1997 about pandemic & world domination The Clintons, Laura Silsby, Haiti, Amber Alerts & Human Trafficking Black Lives Matter fundraising handled by group with convicted terrorist on its board How to Improve Weak and Stubborn Body Parts – Mind Pump Blog MAPS Fitness Prime - Mind Pump Media How to Box Squat to Improve Your Squat Form – Mind Pump TV Mind Pump #1247: The Dangers Of Eating Too Much Sugar Mind Pump #1027: 3 Steps To Speed Up Your Metabolism MAPS Fitness Products Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Jason Phillips (@jasonphillipsisnutrition)  Instagram Paul Saladino, MD (@carnivoremd)  Instagram Eddie Bravo (@eddiebravo)  Twitter

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the World's Top Fitness, Health, and Entertainment Podcasts, we answer fitness and health questions that are asked by listeners and viewers just like you. Now the way we open the episode is we do an introductory portions. We talk about current events, scientific studies, talk about workouts, sometimes we mention our sponsors.

In today's episode that lasted for about 40 minutes and then we got into the questions. Now for the viewers, I got my notes up here. So I'm going to let you know what happened in today's episode from beginning to end, okay? So we start out by talking about Dubai. Why are we talking about Dubai? Because they host the UFC and they do a lot of that kind of stuff over there. It's kind of cool. Then we talk about my interview yesterday on a podcast when a big spider came down from the ceiling and Almost scared the pooping rider the pooping's out of me. Now, the person hosting that podcast was Jason Phillips, a good friend of ours.

He also owns the company NCI. This is an online nutrition coaching certification company. So if you're a trainer or you wanna be an online coach and right now that market is exploding because gyms are shut down and people still need trainers. They still need help with their nutrition. You can go to NCI and get certified, but here's what they did for Mind Pump listeners.

I'm gonna read this off for you. Right now they have a scholarship giveaway. So if you go to NCIcertifications.com, forward slash Mind Pump, you can enter the giveaway. Now one winner is gonna get full scholarship, which includes level one, a level two certifications, hormone, mindset certifications, the gut, thyroid, men's health, and women's health,

master classes, tons and tons of stuff. That's a lot, Sal. From this, yeah, it's really cool. And there's a few partial scholarships as well. I wanna make sure I got that after Doug highlighted it. Thank you, Doug. Then we talked about Jim's closing again. Yes, thanks Gavin Newsom you Doug. Then we talked about Jim's closing again. Yes, thanks Gavin Newsom.

Yeah. Then we talked about progressive overload with form and technique. Now progressive overload means you're adding weight to the bar normally, but you can do this without adding weight. That led us to talk about home gym equipment, our favorite company for home gym equipment, PRX.

They make racks that fold into the wall. They have great weights and dumbbells, and normally they're sold out because everybody's trying to buy their stuff right now, but they've got stuff in stock right now. And I'm back. I'm pretty sure they'll be sold out again pretty soon so you might want to act.

Here's the deal, we got a hook up for you. If you go to PRXperformance.com, Ford Sash Mind Pump, use the promo code Mind Pump get 5% off, and if your purchase is over $500, we'll give you a free Maps Prime program. Then we talked about Adam adding Maps strong exercises to his routine. He was feeling a bit skinny, wanted to build some muscles. He started following Maps strong. By the way, Maps strong is 50% off this month.

Keep listening, I'll give you the 50% off code. Then we talked about JFK Jr. and some conspiracy theories just then and I can't stop. Oh man. I tried, I tried to stop. We're addicted to the use of through back after. To the conspiracy theory. So we have a lot of fun with that.

I didn't want to let you down. After that, we get into the fitness stuff. Okay, so all you fitness buffs, that's about 40 minutes into the episode. The first question we answer is, what are our tips and strategies for weak point improvement? So if you have a weak body part, it isn't responding like the rest of your body. Listen to that part of the episode. The next question, this person says, what's up with box squats? Are they whole value? How do I program those into my routine? So a box squat is when you have a barbell on your back, you lower yourself slowly onto the box, pause, come back up.

It does have some value, it has some unique value. We talk all about it in that part of the episode. The third question, this person says, look, I want to cut sugar for my diet. Where do I start? Like, where's the first place I should go to cut sugar? Probably the gummy bears. Yeah, where it says sugar. Probably that. And the final question, this person says, how do you go about increasing your maintenance calories? I lift weights. I'm a petite woman. How do you do this? So we

talk about speeding up the metabolism and the last question of the episode. Also, I want to let everybody know that map strong is 50% off. I said that at the beginning of the episode. Now I'm going to give you the 50% off code. Map strong is a phenomenal workout program designed to build muscle, strength, and speed up the metabolism. It's inspired by strong man training. So what does this mean for you, the average lifter?

You're going to do some traditional lifting and some non-traditional lifting. Your body is going to love it. It's going to respond very well. In fact, this is one of our more popular programs among women because they get faster metabolism from it. Now, men like it because it makes them big and buff at the beach, I guess. But it's a very, very effective program. Again, it's half off. Here's how you get the discount. Go to mapsstrong.com. That's M-A-P-S-S-T-R-O-N-G

.com and then use the code strong50. That's S-T-R-O-NNG 50, no space for that discount. We talked about the other day the UFC, so it did end up like setting records. For real? Yeah, so it was one of the most watched pay-per-views ever of all time. So for fighting or just ever? I think in general, maybe Doug maybe can fact check me.

The UFC 251, pay-per-view, yeah, paper view record. You could probably put something like that in there. You come up with that. I read the article. I can't remember if it did say all sports are just in paper, the highest, one of the highest UFC paper views. I believe they charged more too.

I think it was, I get like, when they go through ESPN, I get a little bit of a deal on them, right? So if you have a ESPN app. I think you have to go through ESPN now. That a little bit of a deal on them, right? So if you have a ESPN app, I think you have to go through the SPN now. That one, I think you did too, right? Yeah, like they switched over to that. And so now everybody has to have a ESPN app. My friend was complaining about that, of course.

Well, I mean, there's obviously pent up demand. Yeah. Nothing else on. I know. It's the only sport thing. Only sport ball. Yeah, it's like, it's like you're the you're the the what you're in prison. There's a guy that

kind of a girl. It was like an 80. She's she didn't all the attention. Yeah, wait a minute. Yeah, you know, I'll say something here. It brings in 1.3 sports sports history. So that's a wow. Yeah. Well, good. I mean, it was a great point. I mean, that's exactly what it is. Is that nobody nobody's got any sports to watch right now. So even if you're not a big fan, you're like, shit, any sort of life, just shows you how thirsty we are as a country, right? Now, did they do this at one of those reservations

because other states would have sent you. Dubai. They did it on the island. Oh. Did Dana White said genius. I know. He is. Do you know that Dubai?

Dubai has a is has a huge In like market and interest in Mix martial arts. They're a huge market. So Dubai has some of the bodybuilding too right bodybuilding too It's really interesting right now They have some of the biggest submission grappling and jujitsu tournaments in the world Wow are in Dubai, body building, and I think it's because now is Dubai, is that a free society, or is that there's there like a king or queen or whatever? Does anybody know?

I have no idea. I think it may be driven by the royal families there that they have interest, so they push there. They're definitely wealthy, I know that much. Super wealthy. You ever seen pictures of Dubai like Ambo's and shit on the well like 30 years ago versus now. Oh, yeah, it's like it's like sand Yeah, I heard that one of the one of the buildings they built to where you could ski inside

Like you basically have snow pumped in there and you could ski down a hill. Yeah, I do know that in let me see In the desert go back what type of government is politics of the United Arab Emirates takes place in a framework of a federal, presidential, and constitutional monarchy. Boy, that, that makes sense together. Yeah, constitutional monarchy. Hey, everybody, I know I'm the king. Don't worry.

There's a piece of paper, but really, I got last say. Don't worry, here's all the reasons why I'll take care of you. We want to change those rules. No, no, no, no, no. I control all that. But don't worry, it's all good. I got the pen. You guys can tell me things.

But yeah, I know, if I'm not mistaken and do buy you, if you get caught with weed they'll throw you as a gel forever. Something like that. Wow. Yeah, it's really crazy. Really? Yeah. A little extreme. Yeah, and then I think alcohol might even be illegal if I'm not mistaken.

Yeah, I've heard that's tough to get. Like you have to have a special membership or something. Probably explains why it's a good good place for bodybuilders in. He can be totally focused over there, huh? The only drugs, you can get steroids though, I hear. Like crazy. Yeah, isn't that funny? Yeah, that's what I heard.

I heard it. steroids come dime a dozen out there because you can't get alcohol or you can't get weed, huh? I'm like, what do they, what do they, what do they get them testosterone, like prescription, like no big deal. Lick or licenses are not available to non-residents, but it is possible for tourists and visitors

to buy and drink alcohol in licensed venues. Okay, you could. But it is a punishable offense under the UAE law. Interesting. Look at that. To be under the influence of alcohol. Oh, so you could drink, you just can't get drunk. What a waste of time. Why would you even... just for the calories? What are we doing here? You're stupid.

You take a sip or you're done. That's it, you're done. You're a good taste. Yeah, marijuana is no but yeah, I looked that up with marijuana, doc. Let's see what they, is we legal and do buy it next time. Oh man, I can't read that. I think kind of eyes you think I have super focused eyes. Yeah, toughest marijuana laws around the world.

I believe, oh, look at this, getting caught in Dubai with even the tiniest trace of cannabis. And I believe it can get you either executed or shut the fuck up. I'm not exaggerating. You're lying. But I am not lying. Come on, guy.

All right, Doug, you're gonna have to cut your hands off. Yeah. Can you a minimum mandatory sentence of four years. Oh, that's all it is. Oh, damn. A little less of execution. Yeah, just like, pretty extreme. Yeah, there are, there are kind of four years a lot,

but yeah, there are a lot of them. Come on, death. So, you know how they, you know how this works? So now, I'm starting to remember, I did read about this once because I was considering going there and then I said, that right there made me say, no, they don't, you don't even have to have cannabis on you. If they test your blood and you have a little bit of THC in your system, jail. No.

It stays in your blood for a long time. I know. So it's like you get it like, you're not having it for months and then travel there. Do you think in our life time that we'll see like drugs get legalized? Do you think so? The way we're heading with like psilocybin now and obviously what has happened to weed in just the last decade Like do you think we're gonna get there? I don't think it's gonna go extreme levels. I think yeah, I mean, too I think it was so at least decriminalized. I shouldn't say you know

I think we will I do too. I think so I do I think this they're starting to see that the that the two extreme Of a met you know the way that they regulate it is too extreme and causing more it's caused more problems yeah and so they're probably going to have it what is the latest news on psilocybin you normally keep us up to date on that what's going on with what what what states and have you read anything recently with maps and everything what's going on yeah I know that there are there cities that have already decriminalized the use of uh... so that doesn't mean it's legal is a difference right decriminalize the use of salicyle. That doesn't mean it's legal, there's a difference. Decriminalize means it's not legal still to sell and purchase, but it means that it's not treated,

punished severely. You might get a fine. And that allows them to do like, treat them with therapy and stuff now, right? Is that right? No, it's still illegal to do that. It's just decriminalized for personal use, but what it does, and here's the problem,

because the federal government has a lot of these substances scheduled so harshly, it makes it very difficult to study. But luckily, Sillisibin is now, they've put it in a different category. It's not rescheduled, but the government is allowing a lot of studies down on it, mainly because of all the PTSD soldiers. It was 80% after one set of results.

Crazy results. Yeah, there was like a after one set of results. Crazy results. Yeah, there was like a crazy cure rate, which was really crazy. Dude, yesterday I got to tell you guys a story, right? So yesterday I'm on a podcast. I was on Jason Phillips's podcast, by the way. What's it called all in? I think it's called all in.

Yeah. Anyway, great podcast. And they're doing an interview with me and it's him and his co-host. And I'm sitting there and about halfway through The podcast right in my flow. I'm doing my talking thing or whatever and I look up right in front of Justin's We're you're sitting right now Justin. Okay. Freaking biggest spider I've ever seen comes down

A single string of web. I wish that was me. And it just sabotaged. And it's just hanging there like with its big old like claw legs. And screaming a girl. No, no, no, I kept going, but I had my eye on it. And then Doug a couple times got up and the gust of wind that he caused would make his swing. Oh, no, dude.

You're like blowing it. Don't swing over here. Hey, Doug speaking of Jason and NCI. What is the thing that we're running? They're doing another cool give free giveaway or course or class What do they got going on for us this month for our trainers and people that want to learn? Yeah, there's a smarty pants people. I think there's like a free Hormone course. There's a couple others wait for Doug to read it. Yeah, yeah, it's okay He's making you work that today Doug come on TV still up on the other thing what you doing over there, huh?

It's going on. Don't stress. Are you on porn hub again? No, we're trying to record This guy stuff stress Got like five different five years. We've been doing this guys starting to get it easy street over there That's the the wall China. That's yeah, Give me a second. We got the window got close somehow. So yeah, yeah, I'm beginning to believe that Doug is a a advanced machine whose electronics mess with electronics that he works on because shit tends to go wrong. Yeah, you rush me. All right, so there is a scholarship giveaway. If you go to NCIcertifications.com for it's last of mine pump, one winner will receive a full scholarship

which includes level one and two certifications, hormone and mindset certifications and the gut thyroid, men's health and women's health, master classes. Wow. So they're also gonna be giving away some partial scholarships based on submission. So, you know, I was on their podcast, right?

And here's the thing I like about Jason and the things that they focus on. The series that they were working, that they were doing on their podcast had to do with nutritional freedom or the kind of the behavioral aspects of diet. And you know, he is hitting the nail on the head and he could they constantly do with what they focus on teaching their their coaches what to focus on because I think trainers and coaches make a one of the biggest mistakes you can make as a trainer or a coach when you're working with everyday people is to assume that the answer

is all in the numbers. Here's your calories, here's your proteins, here's your fats, here's your carbs, you got to cut your calories, lose weight, increase your calories, gain weight. Here's your meal plan, plug it in and swallow it. Just get rid of all these foods and do this whole new thing. Do you remember how unexcited you were to meet Jason the first time we were going to

meet him? I was. Yeah. Those are my favorite people. I thought he was like that. Yeah. Those are my favorite people. When we meet somebody who were like, I don't know.

We were like, we was a model. Like, come on. You know that? Yeah. He was an amber grummy model. Don't you remember that? Yeah. We talked about that the first time.

Just to remember that. Just to remember that. Justin was the one that wanted to meet him because of that. I remember when we, and I remember telling you guys, because I believe I was the one that's the one that's cargo short. And he was like, who's this guy getting coming in and I tell what, oh man,

it's all down. But then when he came in, I remember when we were having a great conversation about coaching and nutrition him, you know, it's rare that we meet another trainer like that that I think just really really gets and you could tell that he's got a lot of experience hands on. That to me is that always we've met a lot of brilliant minds right that have gone through a lot of schooling, has a lot of certifications, degrees in the field and can speak really well to whatever

topic related to fitness. But then there's a people that, you know, you know, have worked with a lot of people. He's refined it down to what matters. It comes across that way and that's refreshing. That's exactly what I was getting at. The part that you coach and work on is not the numbers. That's basic. That's easy. You could go online and get numbers for yourself

and figure that it's all the behavioral stuff. That's what you're coaching people through. If it was all about numbers and follow a meal plan or whatever, there would never be any failure rate with diets. Everybody would have no obesity issues. It would have no health issues that would deal with it. It's hard though, because that's what all of our certifications and the schooling teaches.

That's what I mean. They teach all that part, unless you went to school for psychology or behavioral science or anything like that, but which most trainers didn't, most trainers go down the kinesse and sports medicine and physical education type of direction and all your national certification.

So, you know, it took me a really long time before that all came together. I've said this a million times. Every time I meet trainers and talk to them, I always say the same thing. I say, it's not what you know, it's how you can get the person to understand it fully and implement it into their everyday lives.

That's the most important thing. What you know means nothing if you can't do any of that. Means nothing at all. Otherwise, you're just a fancy Google search. You're not really a good coach. So you guys see the new mandate that came out by Gavin Newsom? No, wasn't that the closure of today?

These other counties for gyms and for churches. It's statewide now, right? Yeah. So explain this to me, Justin, because I saw our good buddy up at Santa Cruz Power Fitness, shout out to them in their gym. I saw a post that somebody did that said, they were remaining open.

And I thought all of California is, is it is close. Has to shut down. Yeah, I think that was the case when it was county by county because Santa Cruz was one of those that we had the lowest cases in the area. So they could get away with it and everything was free and open. And so I think now that might have changed.

So it is supposed to change, but I just saw the post that was referring. Yeah, this was yesterday. Oh, I don't know. Referring to the whole state being shut down, but they're going to remain open. So which brings me to the next question that I have for you guys is,

do you think we're gonna start seeing this? Are we gonna, I mean, I already know, you know, the gray market black, what do you wanna call it? What do you, your hair stylist is cutting hairs out of the garage now and do, so are we gonna start to see people that say, fuck this? I'm gonna, we have customers that are willing to pay me that are gonna do this.

I wouldn't be surprised. Of course. I wouldn't be surprised at all. Of course, you are dealing with people's mental health and their livelihood. So, you know, look, if you're in a situation where you're not, you're okay with not working for six months or a year, you know, that's great. Yeah, it was a 5% of the population. Most people are not.

And so what you're doing is you're forcing people, you're forcing people by law to basically starve, destroy everything that they've built. I think people are gonna take the risk of getting caught because what options do they have? It's crazy. I feel so bad for some of these industries. The gym industry in California is screwed.

They're totally screwed. You know, I said before, like I think gyms, if they ran their business as well, they should be able to survive like a month or two four working hour. I don't know anybody around. It runs blatantly like how can you come out of this? Yeah, I don't know any business that runs so well

that they could not be open for six months and be in survive. That was my original statement was, listen, this whole COVID thing is going to expose a lot of people that were probably not operating that great or weren't being conservative with their money and making sure they have some stockpile for a rainy day. But now you're asking businesses to go four, five, potentially six months with no, and there's a difference, right? Like when you're asking businesses to go four, five, potentially six months. There's a difference, right?

When you're operating a business, you get to, especially if you've been doing it for years, you start to go, okay, this is a good month, this is a bad month. Let's pretend we have three to six of the worst months in a row. I should always have about that to cover all my costs, but nobody thinks to themselves that I will have to stop creating any business for zero dollars for three, four, five, six months. And a lot of your expenses oftentimes don't stop. A lot of these people still may have to pay rent and pay other fees.

Of course. So it's impossible. It's totally, they're going to cripple people long-term. Now, I know what other people are going to say on the other end of it, they're going to say, well, people die from the virus and people, yeah, I get that. I totally get that, which is why, look, we're in a free society or we're not. In a free society, here's what you say to people. Here's your risks. Now, we know the risks. Now here's a deal.

You have the right to take and risk your own life. First off, you don't have a right to risk other people's lives. So if a business says you can't go in there without taking your temperature, wearing a mask, and all that stuff, that's their right. But you have a right to risk your own life and your customers have a right

to make that choice to come in and whatever. Now that doesn't mean that gyms are gonna open and all of a sudden make tons of money. What would happen is gyms would open and they're still gonna struggle. But forcing them to totally shut down again. Not, I have- Did you see the article shared in our forum too,

or no, you know who shared it not in our forum, or maybe I did see in our forum too. Who's our buddy, Carnivore Meet? What can I think of his, a Paul Salad, you know who shared it not in our form, or maybe I did see in our form too. Who's our buddy, Carnivore Meat? Where can I think of his, a Paul Salad, you know. All right. Did you see his post about Pepsi and McDonald's like giving meals out for people that come and get tested? No.

Yeah, did you find the irony in that, right? Isn't that funny? They did it, they held a, check that out, Doug. Look that up, say McDonald's gives away for COVID testing. And you'll see it. So you'll get a free test, or if you come in to get tested, they'll give you food. Yeah, here's a big Mac.

Yeah, well, I can kind of see a little bit of the irony. Totally, come on, that's totally ironic. Hey, if you drive drunk, we'll give you a free test. Yeah. So let's try and beat it next time. Yeah, I get that. You know, you know, here's the thing. When you're talking about a very complex thing like,

when I say the economy, by the way, people think just money. The economy is how we work together and how society little will operate. It's how we're doing. When you're considering, when you're doing that and you're considering forcefully shutting things down, you can't just let the infectious disease experts run that.

I definitely think this should be part of the conversation for sure. But right now, they're the ones running it all. You're not having anybody out, they're not all coming together and saying, okay, what's the risk of this, what's the benefit of this, how can we do this, what are the long term effects? All it is, how do we slow down infections and there's no, it feels like there's no consideration for. And they've been rough already. Yeah, do you?

Multiple times. So, eh, you know, like, let's just, let's just all use our critical thinking. That's what I would like to say. Dude, make me remember. Hey, this morning I was working out and I remembered a technique that I used to do back in the day to improve the effectiveness of my workout. I don't think I've ever really communicated

it to much on podcasts. I don't do it very often. But one thing you can do if you are advanced and you want to kind of take your workout to a level or add a little bit of novelty is take a weight that you know you could really push through and get 15 reps. Like you know, like, okay, if I really max this out, I'll get 15 reps. Then go short of that and say, I'm going to do 10 reps, but the goal is to do the form and technique so that 10 reps is all you can do. Does that make sense? Yeah. So like, I'll take a weight, like, you know, let's say I'm curling, I'll make up a number of 35 pound dumbbells. And I know if like I push hard, I can get 15 reps.

My goal now is, can I make 10 reps feel like 15 reps? And so I'm just squeezing and stretching. This is how I, this is how I trained almost all of my clients. So because I put so much emphasis on form and technique over loaded load and adding more load and adding more load is I would put a weight. And if a client was like, oh, I think I could have done more. I would say, well, instead of us adding more, when you get to the last three or four reps, really slow down the tempo and make that weight

feel really challenging like it's like you're exactly what you're saying. I just find that as a great technique, especially when you're coaching to form and technique or training a beginner. And even if you're not like a super beginner, I mean, you're talking about someone as advanced as you, still utilizing. I still utilize that technique all the time, but I find it very valuable for the coaches and trainers out there that instead of just keep adding low declines because they go, oh, 15's really easy. I can add more, I'd more be like,

okay, well, this is what I want you to do. When you get the 10, those last five, slow them down as slow as you possibly can because you're far better off doing that because what will inevitably happen if you keep adding low to a client that says, I can easily do this 15 and you keep going, eventually you'll reach the point

where it's challenging for them and the first thing to go is form, because they haven't, they haven't got those good habits and patterns ingrained yet. So the minute it goes just a little challenging load wise right away, they're formed deviates. So instead of doing that, you coach them and teach them to slow down the repetitions. I think it's the best way to progressively overload. I know, you know, progressive overload is a fundamental principle of resistance training, meaning your body gets stronger and better, and so you make it, you add more weight, you make it harder each time you work out, and this continues your body progressing on the progression ladder, if you will. One of the best ways to do it is by not adding weight and by simply

making the exercise feel more difficult with form and technique. And it's safer. It's the safest way to do progressive overload. It also helps you emphasize your range of motion, your squeeze and your stretch, which are very important for muscle growth and development. It's a really, really smart way of doing it. It would be cool to see people being competitive with that in terms of doing an exercise, but who could have the best form maintain the best form as you then add more load to it. This is one of those things in terms of the ego portion of it going into the gym where the biggest thing you're trying to do is keep stacking weight. Like that's, I just want to see myself stacking more weight when the mentality going

in of how I can, you know, keep and maintain this, this pristine form while I'm also like gradually kind of working my way up with weight. I mean, it would be rad to see that be popular. Speaking of weight, I wanna plug one of our partners right now, PRX. So, those that have been trying to get weights online during this whole COVID thing, it's just been insane. I believe they were six plus weeks back ordered. And I just had a client friend of mine

who reached out to me and said oh by the way Just so you know your partner PRX you're able to now order plates and weights So that was one of the complaints back. Yes So if you were somebody who chopped for them in the previous couple months and Was turned off by the fact that they were probably back ordered for six plus weeks I think they've now caught up to all their orders and taking more orders again. Yeah, it's a huge demand. It's sweet.

Especially now that gyms are closing again in California and other places. I'm sure the demand for at-home equipment is gonna just continue to rise. I, my best back workout, one of my favorite back workouts I should say, is on the PRX pull-up handles, because it has, I love

that pull. Yeah, I think there's like six different grip and hand positions on it. And so actually Doug and I went through this workout a couple times. Doug's a great workout partner by the way. He doesn't, he goes hard. There's no in between. Because the way he spots, he just, he just goes, so we go, we as you back up. I did. I did. We came over. I remember the last Tahoe we're gonna see

guys spotting each other kind of fun. Spine's gonna work on it. You know, we're really close. I need to work out with someone serious, you know. Anyway, so you start with the real narrow grip. No shade. There's no pants on, that's what I thought was weird. Huh?

He gives you better range of motion. So you do, you're, the way I used it, right? So all these different grips. And if I go all out with pull-ups, I'll probably do, I don't know, 15 to 20 or something like that. So what we dug and I did is we did six reps on each grip handle. So six reps in the middle, then he would do six reps in the middle. And then we'd move them out and six reps, six reps. And we kept doing that with each position, moving all the way out, all the way back in, all the way out, all the way back until you can't perform six reps anymore.

The pump from doing that was pretty crazy. Yeah, speaking of workouts, I like to share when I have little epiphanies and I was training, I was just kind of randomly picking some exercises that we were just, you know, this month weight strong as on sale. So we were talking about, you know, the different exercises that in there and how much we love them. And circus press is like one of my favorite. And I, what I did, and this isn't all from strong, these are just some exercises from

there. So I started off and I did just two, two sets of the suspension trainer, we're just kind of warming up, priming my upper back. Then I went into snatch grip, deadlifts, and then I went into circus press, and then I went into a bench press. Why I'm sharing this, because I don't think I've ever ordered my exercises

in that order before. Yeah, usually not, you wouldn't do an overhead before. Right, right. And so, you know, had such a strong bench. And what I realized from it afterwards was one kind of priming, you mean, retracting from the rows real quick, the stabilization of the upper back in the snatch grip. And then the shoulder stability of the circus press, I mean, when you have issues forward shoulder, you notice like sometimes clicking or pain

in your shoulder when you bench press, a lot of that is because you have instability in the shoulder and then you have the inability to really retract a shoulder girdle while you go into your bench press. And doing those movements before gave me like this great pump and prime. Before I went into bench and I had an incredible bench. Were you able to get 135 up, five wins?

Yeah, yeah. Five times though, five times. Oh wow, it's a new record for you. That's four reps more than the last time. Yeah, you know, impressive. But I just, I wasn't doing it with those intentions, right? You had no idea. Right, so I love that.

So do I, and that's why I like to share it because that doesn't happen that often for us if we didn't do this for a long time. And I thought, oh, wow, that was, and then when I unpacked it and thought about, I was like, oh, of course, circuit is for us. I mean, I was circuit pressing, I think, 65, 70 pounds over my head and stabilizing above my head. So think about the stability that my shoulder waking everything up in my shoulder is.

And then the snatch grip and then the rows to really prime my upper back, set me up for an incredible bench session. Yeah, you mentioned the suspension trainer. I got back into that and with the Olympic rings as well. So between the Tier X and Olympic rings, and then also kettlebells, like that's just been one of my things, but like to go through like instability again with all these like same types of moves,

provides such a different stimulus. And my body is like, oh man, I haven't done it in a long time, dude. That's how I felt when I went in Batch. It was not something I was trying. Not something I was trying. All these really deep muscles. You know what I want, costumes or not? You know what I want to hear right now, Justin?

You can totally say no. But before we start a podcast, like, dude, that conspiracy theory video. So crazy. Like, Oh, God, what are you guys watching? Hold on a second, Adam. Just tonight, you're going to talk. We have a lot of fun. You guys get to hear me into Eddie Bravo. So, so this is that one. So there was that one series. This is the same series that you and I watch the beginning. Yeah, it's watch the beginning. And I kind of had problems with with some of

the, what was it called the fall of the cabal? Yeah, in the beginning, but then it got like really crazy like I mean, it's really long I didn't realize it was so long and I don't like the way it started out though No, it starts out by literally at no joke. It's as if someone said hey, can you take every conspiracy theory on the International into one thing and connect them all together Yeah, minus like flat earth and moon landings and bigfoot. And so they didn't go to the crazy, it was all just mainly government conspiratorial stuff. But one thing, I don't even want to talk about the whole thing

because you go watch, you do your own research, whatever. Research. Research. Yeah, and you can't use that like, like look stuff up. Yeah. Yeah. Yeah.

So one of them was with like the whole JFK junior thing at the end, like it was, like, so he had a magazine publication, I guess, it's called George. Yeah, yeah, yeah, yeah. Right, I remember that. OK, so there's this one issue that somebody found on the internet that was like, had Bill Gates, he did a whole interview with Bill Gates in it,

and it goes into detail of like how, like the title of it's like, world domination and like how to like, how like Microsoft's taking over and how they're like so successful right now and all that stuff. And it was just like, you know, it's just like pumping his tires in terms of the article, but there was a lot of really weird stuff in there that has relevance today. And then there was an adjacent article

that was like, they were trying to pin them together, but it wasn't together, but here I'm gonna read what it said because I had to like, I had to check this out once I saw the image of it. It says, so basically they're talking about like viruses and things and potentials for things to be concerned about. And this is an old article.

And this is really, it has a really old article. And it says, worst case scenario in in overpopulated planet choked to extinction by a long attacking virus. Yeah. In there. And then on the title of this too, so it says Bill Gates talks to John Kennedy about Murdoch money and world domination. And then underneath it, it has ind indictment day. Will Hillary get busted? And it's just like all these weird, it's a conspiratorial like orgy of information

on this one article. I was like, wow, this is crazy. Have you ever how old did you say it was? Oh man. Oh, these are like, these are really old, right? Early 2000s I would say. Yeah, yeah, yeah. It's not like that.

You know what my favorite are for those predicted? I like that one the best. So, so these, so there's this like a category of conspiracies where you don't have to do it. What is it, what is it? It's February 1997. Oh, wow. 97.

So that was a good year. So high school graduation. I like 97. Okay, so these are, I like this category of conspiracies where they go back in time and they show something and say they knew that this thing was gonna happen back then in the future like Nostradamus. Yeah, the best is the Simpsons. Oh really? You never seen like everything from the Simpsons episodes that they're like they'll show this this aired in 1998 and look they predicted the collapse of the whatever or they predicted 2008 and they predicted oh dude everything it's all in there everything well dude they covered everything simpsons literally like their writers like covered every subject matter you possibly exactly that long as running does share with the audience what you got out there

for books that I'm trying to see what you got for recommendations no I think it's no no it's does it recommend because it's on duds on the bottom. Yeah, what are they recommending you? I want to hear what you've been into House of wealth Bank on yourself book case for IBC flip ABC of real estate investing the coaching habit another book called grit What's that last one how to deal with immense sex appeal? Yeah, I know the pain pain of being back door bandits,

is that what that's all about? Wow. You're on a roll, Adam. I feel like that's an actual title that you saw. At one point. And they're just wearing handkerchiefs. Yeah. Just like, hey.

So yeah, literally, this is front door's not open. Yes. Oh, yeah. You ever seen that picture? There was a meme that went around. It was like a planned parenthood picture. And on it, it said, you know, for, for, it said something like for planned, for family planning, please use rear entrance. Oh my God.

Oh my God. Oh my God. You like a planned parenthood? Yeah. You know, right now is like because of the weirdness of what's going on and because people's mental health is not the best, you know, and I don't blame it. It's kind of crazy. Yeah.

This is like the perfect storm for conspiracy theory. It is ripe for it. Yeah. It drives it. Well, because there's real stuff going on that's crazy and you're trying to make sense of all the anarchy and chaos and whatnot. And so it's like, you're just trying to like

plot all these dots together and they'll always go together. And so I have to like check that train of thought a lot of times. Cause it is, I mean, there's a lot of research that like people do get mentally, like they get all these like issues because of all the stress. Now what's crazy is that when every once in a while,

one of these conspiracy theories, it turns out to be true. It's only making itself. It's only strengthens them, right? Only makes them think. Uh-huh. Well, that's why I'm sticking with the whole sex trafficking thing,

because they're really going hard on that right now, which is good. Dude, they're not publishing anything like news isn't saying anything about Wayfar, which that's what I'm gonna come on. Yeah, but they can't though. I mean, you get so, if Wayfar, if we find out that Wayfar had nothing to do with it,

regardless if they were really up there. Because they're the lawsuits. Oh, yeah, so they can't even report on it. Dude, the human trafficking market in the world is something like the market is worth something, it's over $100 billion. Yeah. Human trafficking market in the world is something like that. The market is worth something. It's over a hundred billion dollars. Yeah.

Over a hundred billion dollars. To say. There are countries with very active slaves, slave trading. America is the biggest market for pedophilia trafficking. I had no idea it was as big and as bad as it's like it's big as it is $100 billion. Okay, one more person to look into is Laura Gailer. So she was part, you know the amber alert that's on your phone. Yeah. And everything like there's like a company that put all that together. And she was like responsible for that. Literally got like imprisoned for being a sex trafficker.

What? And then got reduced sentence part in from Bill Clinton and Hillary Clinton. Oh, well, geez. Yeah. And so that's real. So she got put in. So she started the amber alert there. Yeah, yeah.

And she was part of like this Christian organization that went down there in Haiti to for kids. That's what makes this even more sick and twisted. It's like these people that are posing as doing good things for. Exactly. Well, think about it this way, right? Where would you find people with alcohol problems? You're going to find a larger percentage of them in bars.

Take care, son. Well, I'm sorry. Yeah, so we're talking about alcohol now. Where are you going gonna find these predators, these creeps, you're gonna find them in situations where they're gonna be around more children. So I would imagine that there's probably gonna be a higher incidence of them being around,

in daycares or in schools. I guess your right, I guess my, my empathetic brain wants to think that these people have like a sick addiction and it's like this mental disconnect and disorder they have versus thinking of them like actual predators, like that, which obviously proves that theory right,

that it's they are predators. Because if you were actively finding them and selling them. I mean, yeah, and you have to be more evil than that. You have to be going into that whole plan with that intention, right? Like if you have, if you get to a place where you're trafficking kids and you started the amber alert, means you probably started the damn thing

with that intention from very beginning. I know, I am 99.9% of time against the death penalty, but when it comes to this kind of stuff, it's like, give me the switch. I'll pull it myself. I don't know if that's better or to let them live in there because that's the one, that's the people that get jacked by everybody.

If you go in and they find out that you mess with kids, you're getting fucked up for your entire time in there. I'd almost rather that. I'm almost ready. I mean, general populate. Yeah, I think letting them, I think letting them go out by putting them to sleep, you know, is an easy way out. I think making them live out by putting them to sleep is an easy way out.

I think making them live in jail is a better route so they can get the shit beat out of them for fucking 40 years. Oh, it's absolutely terrible, but I had no idea that that market was, but did you guys know that there's more breaking records right now for how many people are arrested? It's amazing. Yeah. Under the, and this isn't me, you know, be bringing pro Trump or anything like that.

I really don't care about that. But under his administration, he's increased the investigations in the arrests. But I don't know, several hundred percent. I also saw that he was, who was posting this? I don't know. Who's doing it, as long as it's getting done? Exactly.

I saw that he had the least amount of pardons from any president too. Oh, speaking of taking, letting somebody out of prison earlier, Susan Rosenberg, I just saw this because, I guess I said this is like conspiracy theory time or whatever. And every time I read one that is interesting to me, I try and fact check it.

And usually they're garbage. Right. Every once in a while you read it and you're like, oh shit, this is real. Interesting. So this woman, Susan Rosenberg, was a domestic terrorist. So she was charged with domestic terrorism was part of a, what they called a far left extremist group,

a communist pro-communist group. And she was charged with bombings and stuff like that, sent to jail for something like 58 or 60 years. So it's convicted. She got the court's founder guilty. She's going to jail for essentially the rest of her life, right? 16 years into her sentence, guess who pardons her, Bill Clinton.

Now, you wanna guess what she's doing right now? This is the crazy part. I'm not making this up. I looked it up, totally true. She's on the board of the official Black Lives Matter group. She literally works with them. Now, this isn't super crazy when you consider that the founders have come out and actually said themselves

that they're trained Marxist. I saw that. That's real. Yeah. It's been very hard. The founder of it straight up said that. It was it like, I thought that was like one of those situations where something was taking out of context and somebody like. No, no, no, that's real. No, I watched the interview where she

said that. I was like, wow, nobody's really, I didn't feel like anybody's really talking about this. Is that not a big deal to anybody? Well, it's, I mean, it's your belief system. And of course, your belief system. That's a very strong ideology. Right. Right. If you got right, if people knew that was, you know, who was behind it, but it's like, I don't even think a lot of people would know that. No, you know, it makes me really sad that this is the part that really makes me sad. This is what, and I'm just, this is, historically,

this is what the, what Marxists do, is they take real issues and then they hijack them. So like in the Soviet Union, they, you know, they turn the classes against each other, and they said, these people are being oppressed by these wealthy people over there. I'm sure some of that was happening, but they ended up using that to fuel this revolution that ended up killing tens of millions of people by starvation and by lots of different, throwing people in gulags. And we all know the horrors of the past over the union.

Same thing in China, you know, Mao, his, you know, what do they call it, his great leap forward, he called it, killed, I don't know, 50 million Chinese people. And what makes me really sad is if people, and I don't know this for sure, I see some of their platform, and it smells like Marxism, but what makes me sad is I'll take a real movement, the anti-racism movement, which I think is a good movement. I think collectivism is terrible, racism is a very, very ugly

form of it. Okay, I think it's a good thing to push to be anti-racist and to weed it out and to continue to push people to not have collectivist ideas about each other, where you give someone a set of traits and characteristics just based off of their skin color. But what makes me sad is that Marxist, and this is just part of their playbook, they'll take something like that and they'll hijack it and use that movement to push their other stuff forward, pretending like that's what they really care about. And I hope that's not what that official group Is doing you know now knowing that they have that their actual train Marxist that's their words and that they have someone like Susan Rosenberg on their board

That's the part that really makes me sad. Yeah, that's crazy E-claw! E-claw has landed. E-claw! Today's Claw is brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength, Max and Obolic is the perfect place to start. With a full 30-day money back guarantee, there is absolutely zero risk. So what is your waiting for?

Go to mindpromidia.com and get started today! It's the Bolognian Claw! An eagle has landed! Quee-claw! Come in here.com and get started today. It's the motherfucking vlog. An English landed. Quique-cou-c. First question is from Mr. Dave OC. What are your tips and strategies for weak point improvement? Oh, weak body parts or lagging body part improvement. The first step you can take is to train it

at the beginning of your workout. That's if you're doing like a workout where you're training multiple body parts in a workout or you're doing a full body workout, which is what we typically recommend for most people, just gets people the best results. Train that body part first, even if it's a small body part, even if it's your biceps or triceps or hamstrings or calves.

The hardest part is admitting you have a weakness. Am I right? Yes. Step one, admit. Yes, first. Hit it first. Studies show that this actually works and it's been done by bodybuilders forever.

Well, similar advice to that. And it's worked for me when I started implementing this. Probably, I don't know, maybe 10 years ago, when I started to really sort of focus on weak body parts. I think everybody is consistent for a while, falls off, consistent, falls off. I mean, common, right, very, very common. And the pattern that I would fall into early years, or the first, you know, decade of training, is fall off for a few days or a week or maybe a couple weeks or even a month.

And then when I start back up again, I don't go, oh, what did I do last? Pick up right where I left off. I always go start back at my favorite muscle group. And so what tends to happen is the weak body parts, your least favorite, just get trained the least. And so part of it is just having that mental discipline of okay, I'm gonna agree that if I fall off, even for just a few days or a week

and get back in the swing of things, I'm not gonna pick up back right where I left off, I'm gonna pick up my weak body part first and always start the week that way. So if you're running like a split routine, I'm starting the week always with my week body part. If I'm running a full body routine, I'm always starting the workout with the week body part.

Yeah, that's a more volume, more frequency for the weaker body part as a great strategy. Another one, and this is one that, I actually, I've done it a little bit in the past, but Adam talked about it years ago on the podcast. Thought it was really smart. Unilateral training, or when you're training that body part that's weak,

allow the weak body part to dictate the amount of reps you're gonna do. So this is for people who have a weak body part that tends to be on one side. So I have one shoulder, one bicep, one tricep, doesn't match the other one. Work the weak one first, allow that one to dictate the intensity for the other body part. And then the last one, this one's my favorite. Prime your body before you work out.

Oftentimes you have a body part that doesn't respond because you're not connecting well enough to that body part. For example, let's say it's your chest. Well, when I do bench press, it's not just my chest I'm working, it's in my chest, my shoulders, my triceps. And if my chest is weak, then my shoulders and my triceps will probably do more of the work. But if I prime my chest properly and focus on feeling the chest,

then I can make the bench press much more chest effective. I find that most common with calves, chest, back. Yeah, those are the ones that if you're already prioritizing it, right? Like, and you're still struggling and still a weak point, there's a good chance that your secondary muscles are taking over more of the load and priming would be a game changer for you.

It's gonna be a discipline because nobody likes to focus on their weakness all the time and it's a lot more, like I'm always pulled into things that I'm more comfortable with and I know I'm strong with them. I have a good workout. My workout is gonna be good determining whether or not

I feel like I was strong in that workout and I accomplished my goals for that. But it's a totally different mindset is to really put that in the forefront and give it that kind of attention that it needs and prime it and be diligent about consistency. Yeah, absolutely. Consistency is a huge one with the body, which is one of the points that Adam brought. Here's the last one I'll say, I talked about priming. I'll give you an example of a way you can prime a weak body part. Now, priming typically is very individualized, so if you have maps prime, follow the compass

and do the priming that's best for your body, that'll help. But if you wanted some general advice, try doing an isolation exercise for the weak body part. First, then go to the compound lift. That's a form of priming that helps you feel the muscle, or at least the target muscle you're trying to work on. And you can also do isometrics and take it even a step further.

You can make a full workout around isometrics, which has great benefits to it, and also really puts that kind of attention to the recruitment process that it needs to even wake up. Next question is from Daniel Past 98. Do box squats hold value over traditional back squats? And would there be a reason to add them into a program? If the overall goal was improving leg definition and size. I learned about box squats, or at least I applied box squats to my routine later on in my

workout routine. Never did them up until I'd say I got to my 30s and studying power lifters, I said to myself, why don't I do some of these, what are considered powerlifting only movements, even though I'm not going to compete in powerlifting, maybe they have some carryover for muscle development and if they do them, there must be some value. So I included them in my routine and I had huge gains from the box squats. Huge. Now, for those of you who don't know what they are, a box squat, literally you have a box So I included them in my routine and I had huge gains from the box squats. Huge. Now, for those of you who don't know what they are,

a box squat literally you have a box or a bench behind you, you back up with the barbell, you sit down controlled, you don't wanna plop down, you wanna sit down controlled, pause on the bench or the box, almost like you're just sitting on it for a second, maintain, just cut all momentum. Main, yes, maintain tightness and then come back up.

So here's what happens. Here's where the value I think comes from, the box squats. When you're lowering a weight and then you reverse direction and come back up, there's some energy that's stored in the muscle as it lengthens that you then get on the rebound on the way up. With the box, you stop at the bottom and remove that. So you're not gonna be able to squat as much.

You have to, you must have to generate force, almost almost like a dead stop. Not quite because you lowered yourself on the box, but almost like a dead stop. There's no recoil, kinetic energy that kind of springs you back up. Totally. So you get great gains from doing this.

It's different, you build more muscle. Now I love also using box outs with my clients because it helps teach clients how to squat better. The steps. Absolutely. I would put a box underneath somebody and I'd have them focus on perfect form and the box was there to catch them if they lost their balance and then they'd slowly sit down and stand back up.

It was one of my favorite tools for teaching people how to squat. I ended up using it all the time. Yeah, I totally agree. I actually came across box squats pretty much in the same time frame as chains and bands and kind of these extra tools that really help you to kind of isolate the different components of the squat. And you know, powerlusters were using these concepts and I kind of got into it. And, you know, it was crazy the amount of strength that doing box squats

really helped you to kind of address the biggest ticking point of the lift, which is at the very bottom of your squat and to gain strength there is very helpful. I also found, you mentioned, both you did, mentioned, you know, the inability to use the rebound effect or kinetic energy, right? But I also, and so having to go a little bit lighter because of that.

But I also found that this helped a lot with clients to break through like a mental plateau of loading the bar more because you had this seat to fall back on. Totally. And that safety kind of net was there. A psychologically, yeah. Psychologically it would help you sometimes load. I remember this for myself. I remember the very first time I ever put three plates

back when I was, you know, in my mid 20s, like that just seemed so unbelievably heavy. When 225 was heavy for me back then. And I remember lifting with these guys and then being like, well, do box squats and I'll be there to spot you. And I'm like, I can barely do two, I don't know if I, I don't wanna do three 15.

And so I just want you to feel the weight. But I remember after I did that, how much control and strength I felt with 225. And so I've seen it use like that. And I believe that some of the strategy that they use over at, what's the famous power side barbell, right? They're huge advocates of boxquads.

I mean, I think that's part of every routine there. Even though a lot of times you have to go lighter because you don't have the rebound effect, sometimes the opposite is true. Sometimes I had clients or people that would feel stronger or feel safer because they had a box underneath and then allowed them to actually increase the weight. Then when they pulled the box, they were able to control more weight. Now the way you program this, it can be programmed, obviously on a leg day, it could be your squat workout,

can be all box squats, or the way I like to use it, the way I programmed it in Maps and Obolic, is I like to do a few sets of box squats before regular barbell squats. I found that to be a great place to put it in the workout. Next question is from Marissa Lane. We're often told to cut sugar from our diet,

but considering sugar seems to be in almost everything and is often hidden, where do you even begin? You know what's interesting about sugar is that the definitely has negative health effects in the context of a calorie surplus, a high calorie diet. So if you're eating more calories surplus, a high calorie diet. So if you're eating more calories in your burning and your diet is high in sugar,

you get like this real double whammy. It's double whammy. Yeah, you're eating too much, plus you got the sugar on top of it and then you start to see a lot of problems. A low calorie diet that's high in sugar, over time still there's some evidence that that's not good for you,

but a lot of the negative effects are way, way less. It's quite negated because the calories are low. So it is, yes, cut sugar, but as a strategy to also cut calories, it's not just like you would ever want, if it's low sugar, it's not a big deal. Well, a simple tactic that I've used for clients is just to avoid the process sugar. Oh, easy.

I mean, because here's what happens because sugar gets such a bad rap, people start to freak out about fruit. If I have a client who all of their sugar comes from fruit, I'm not tripping. Of course. I'm not worried at all. That doesn't mean that those calories don't count, and you can't overdo fruit. Absolutely, you can do those things. But I think the first big step in addressing too much sugar in the diet is to eliminate all the package process bullshit

that you're getting. It drinks that you're probably getting it in, the snacks that you're getting it in, get it out of that. And what's nice about that, and I've talked about this before, fruit tastes like candy again. When you get rid of all the super, and what's nice about that, and I've talked about this before, it fruit tastes like candy again. When you get rid of all the super, and this includes like your artificial sweeteners, too, because what is artificial sweeteners? What are they? Five or seven times sweeter than...

They're way more potent than that. Yeah, it's five or seven. It's like a crazy number. I think even more than that, maybe. Yeah, it's a lot. Like, there are a lot sweeter than even real sugar. So even though it doesn't come with calories and there's an example of that, right? Like, it doesn't come with calories. So we think it's okay to consume a ton of it.

But it also changes your palate. Like, then when you bite into an apple or have some grapes, they taste bland. So just by getting rid of all the process sugar, uh, and still allowing yourself to introduce fruits. I think that's a great strategy. Then the next strategy with fruit for me is I tell clients to target berries first. The bananas, the apples, the pears, the grapes, they tend to have higher amounts of sugar

and less nutrient dense as things like berries. So berries higher and fiber higher and micro nutrients and lower in calorie and lower in sugar. So target berries as your main source. Doing those things, if you're just, as long as you're not over consuming on the fruits, you're probably gonna be okay. Yeah, I've found two like with sugar.

You gotta look at like the behaviors of when I eat sugar. And for me it was like late at night. Or you know, when I'm, when I eat sugar. And for me, it was late at night. Or when I'm done with dinner and everything, there's this period of a couple of hours beforehand where I'm just hanging out with my wife and we're watching TV. And it's, you get these cravings that sort of come out of nowhere.

And it's one of those things. I know it's a common thing that people struggle with because it's your body. If you're eating a decent amount of carbs and your diet, your body just tends to gravitate in that direction. If you have a sweet tooth, a salty tooth, whatever, your propensity lies in terms of snacky foods. I tried to up my fats a bit and up my satiating foods, especially around dinner time to help kind of carry me

through that. Yeah, a big one is just what you drink. I know when they look at sugar consumption, a huge part of that has to do with sodas and fruit juices. I've done that with clients. Just don't drink any flavor drinks, just drink water, and their calories drop considerably, and their sugar drops quite a bit as well.

That's the, I would say that's the first place to start, and then the processed foods would be the second place. If you do that, you're fine. You're probably gonna be, second one people ask me about sodium, what about sodium? If you're not having any processed foods salt the shit out of your food, you're gonna be okay. Next question is from Mackenzie Bloomen.

How do you go about building up your maintenance calories if you're already well accustomed to weight lifting and want to lose fat? The task feels impossible oftentimes as a petite woman with a very low BMR. Okay, so she's referring to speeding up her metabolism, getting her body to burn more calories. And one of the parts of that formula is to lift weights,

which she says she's doing. Now step number one, I would look at your workout program and make sure that it's really focused on strength and building. Sometimes people in the situation say, but I'm lifting weights, I look at the routine and it's all, yeah, all hit and circuit type training. So I would say for you, focus on strength, like pure strength, a traditional, how long of your rest period?

Yeah, that'll tell me a lot. A traditional strength training routine, do that, but let's say you're doing that, okay? You also need to send another signal along with that to get the metabolism boost up, which is believe it or not, simply eating more calories. Slowly increase your calories. There's an adaptive process that happens when you reduce or increase your calories where your metabolism starts to adapt and cutting your calories gets your body to become more efficient with calories.

Increasing your calories, no joke, speeds up your metabolism a little bit. Your body doesn't feel like it needs to be as efficient because it's getting more calories. So I would say take your current caloric intake, whatever it is. And just even if you're afraid, just bump it by 100 a day, 100, 150 a day with a good traditional strength training routine. Start there. If you start to get stronger, you build

a little bit of muscle, then you can bump it up another hundred, and do the slow reverse process of eating more calories. Now, if you're an experienced lifter, and hopefully what comes with that is your understanding of programming and your cycling through different types of training programs, so what I like to do with someone in this situation, if you're experienced, is I actually want to take you to the most novel type of programming I can, with the exception that I'm avoiding things like

hit and plyometrics and things that are flirting with cardiovascular endurance, right? But you can train very not, for example, if you look at our program library, like if you look at maps and a ball, like compared to maps aesthetic, they're very different. Even though they're both traditional, they both put muscle on, they both can speed them.

If you train more like one than the other, I'm taking you to the other one. Or if you've never done something like a map strong. Or power lift or power lift. You know where you've done, you've never just focused on the four main lifts and put really good programming into that. That's what I wanna do when I'm also trying

to increase somebody's calories. Cause what naturally happens when you change the programming up that radically, you'll notice like an appetite increase. You're going to burn more. You're going to burn more because it is so foreign to the body. It's so novel. It's sending a new signal to adapt differently. That normally also requires or wants more calories.

So it's the perfect time to also try and increase calories. And you only know what that looks like. If you were DM'd or emailed our customer support, you could say, hey, I'm following this type of a program. What would be best to transition into a bulk now? And I could give that recommendation. But if I'm not getting that information from you, then you have to assess that yourself and decide,

what do I tend to gravitate towards and then train something as different or as novel as you can while also increasing counts? If I had to guess, I would say map strong would be the best program for this. Mainly because it's got unconventional lifts in it that a lot of people typically don't do, and it's still a strength building muscle building program. So if I had to guess without even knowing what your workout looks like, the odds are that would be the novel between. It's a same bit because it's super novel. Right. It's more it's most likely this person trains more like anabolic or aesthetic.

It's got to be. Those are traditional body building traditional strength training type of a program. Strong would be novel enough that you're going to see a major response. Well, it's funny because it's that program had, we've gotten more DMs from women who followed the program. But that's why. That's why. Yeah, they've done anything exactly.

That's exactly it. And that is the reason why, right? It's not like it's a better program for women. It's just that it is so novel for most women to train that way. That's why I think we got such a huge response. It's a great opportunity for growth. Absolutely, but yeah, combine a good routine

with a slow increasing calories. Of course, make sure you eat high protein diet. So about one gram of protein per pound of body weight, slowly increase the calories and watch your strength go up and you should be able to increase your BMR. Look, mine pump is recorded on video as well as audio. So what's up YouTube fans? We are on YouTube as well.

Go to mine pump podcast. So you can watch us and listen to us if you wanna see how handsome Justin is. It's really, really handsome. Also, you can find us on Instagram, you can find Justin at My Pump Justin, you can find me at My Pump Sal and everybody's favorite, Adam, at My Pump Sal.

We love Adam. Thank you for listening to My 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 ballac, maps for 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 sound, animal, and justine as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag 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. Bump!