Mind Pump: Raw Fitness Truth - 1568: How to Determine If You Are Building Muscle Instead of Fat, the Best Way to Improve Bone Density, Ways to Maintain a Tight Core When Lifting & More

Episode Date: June 4, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about definitive ways to know if you are gaining muscle and not fat, the effectiveness of strength training to improve bone density, ways to maintain a tight core for a whole set when doing bent-over movements, and how to build confidence in the gym and not be intimidated by people lifting heavy weights. Parents just don’t understand. (5:02) Mind Pump Movie Reviews: Cruella on Disney+ and Army of the Dead on Netflix. (10:23) Sal’s new theory on why the Government is releasing all this UFO information. (17:22) When conspiracy theories become mainstream. (19:40) Mind Pump Memorial Day Weekend Update. (21:37) Recapping the episode, Why Women Should Bulk, and the importance of accepting and letting go. (28:12) How Legion’s protein powder has been coming in clutch for Justin after his dental work. (30:34) The importance of listening to your gut. (32:23) The scientific reason why women have orgasms. (36:35) The value of being open-minded. (38:43) #Quah question #1 – What are some definitive ways to know if you are gaining muscle and not fat? (44:47) #Quah question #2 - How effective is strength training to improve bone density? (49:38) #Quah question #3 – How can I better maintain a tight core for a whole set when doing bent-over movements? (55:02) #Quah question #4 – What can I do to build confidence in the gym and not be intimidated by people lifting heavy weights? (1:00:33) Related Links/Products Mentioned June Promotion: MAPS Prime, Prime Pro, and the Prime Bundle 50% off!  **Promo code “JUNEPRIME” at checkout** Watch Cruella | Full Movie | Disney+ Army of the Dead | Netflix Official Site A Quiet Place Part II (2020) - IMDb Wuhan Covid lab leak: From the new evidence to China’s response, what we know Mind Pump #1565: Why Women Should Bulk Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Code “Mindpump15” at checkout for 15% discount** Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Why Do Women Have Orgasms? | IFLScience Dunning-Kruger Effect | Psychology Today 5 Long-Term Benefits of Resistance Training – Mind Pump Blog The (2) BEST Ab Exercises You’re NOT Doing Properly (STRONG CORE) | MIND PUMP TV The ONLY Way You Should Be Doing Dumbbell Bicep Curls! - Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Sal Di Stefano (@mindpumpsal)  Instagram Vicki Reynolds (@vicki__reynolds)  Instagram Mike Matthews (@muscleforlifefitness)  Instagram Layne Norton, PhD (@biolayne)  Instagram

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. You just found the world's number one fitness health and entertainment podcast. You know it, this is Mind Pump. Alright, so in today's episode, we answered fitness and health questions that were asked by our listeners. But we opened the episode with an intro Portion. So we talk about current events, talk about the news, scientific studies. We talk about our lives.

We mentioned our sponsors. Here's what went down in today's episode. The intro portion was 40 minutes long. The rest was the questions. We opened up by talking about a crazy mom DMing me about my memes on Instagram. And there's a twist. There's a twist to the story. You're not going to want to miss. Then we talked about the movie that just came out in Disney plus Cruella, great movie. Great, great movie.

Everybody should watch it. Then we talked about another movie that's out Netflix, Army of the Dead, another great movie, not in the same category, but still pretty good. Then I give my theory of why the US government is releasing so much information on UFOs. I think I'm right.

There's something there. Which led us to talk about how mainstream media is now saying that maybe the virus came from a lab in Wuhan, Holy cow. Wow. Conspiracy theory becomes mainstream. How is this all coming through a circle? Then we gave our little memorial day weekend update.

We all did different things, had a lot of fun. Adam confessed, he messed up his dad. Again, this is normal for parents, we all do that. Then I talk about how I'm doing with my diet and training, which led me to talking about bone broth protein from Paleo Valley, the most unprocessed protein I've ever tried my entire life. There's nothing in it but bone broth protein.

Great stuff, by the way, Paleo Valley doesn't just make bone broth protein. They also have those grass fed meat sticks that we talk about all the time. Go check them out. Go to paleovali.com forward slash mind pump and use the code mind pump 15 for 15% off. Then Justin talked about how you had to go on a liquid diet because he got some dental work. And he's been using a lot of Legion's way protein and was surprised that he didn't have a lot of bad farts. This is weird for Justin, normally he does.

Thanks. But apparently their way protein is easy to digest. Yeah. Legion makes a lot of great performance enhancing supplements, including pre-workout supplements, creatine supplements, and more. Go check them out. Go to bi-leagen.com. That's B-U-Y-L-E-G-I-O-N.com forward slash mind pump. Use the code, mind pumping at 20% off. Then I brought up a study that talks about female

orgasms, some new speculations to why women have orgasms at all. Yeah, that's how I was been researching again. Pretty cool. Then we talked about the Dunning Kruger effect. This is something that a lot of us suffer from initially when we learn about a subject. The more you know the less you know. Then we got into the questions. The first question revolves around how do I know that I'm gaining only muscle and not body fat?

Good question. The next question, how effective is strength training to improve bone density? The third question that we answer is, how can I maintain a tight core when I'm doing bent over movements like a bent over barbell row? And then the final question that we answered, this person wants to know how to build confidence

in the gym and not get intimidated by people lifting heavy weights. Great discussion there. Also, all months long for the month of June, running a huge promotion on some of our most popular programs, especially for trainers, and especially for people who want to alleviate pain, get better movement, get full ranges of motion, and get more connected to their exercise. So they feel it more in the target muscles. Maps Prime, Maps Prime Pro, and the Prime Bundle, which is both of them already discounted.

All of those are discounted additionally. 50% off, it's a huge promotion. We almost never put those all 50% off. Go check them out, go to mapsfitnisproducts.com and use the code June Prime with no space for that discount. All right, what's going on? Why don't you trouble what happened?

Well, no, I just, this weekend we were hanging out and Katrina is standing behind me and she was like doing something with Max for what I thought. And I was scrolling through our thread. No, I don't. Yes, and right away she's like, what was that? I'm like, oh God, so okay. I guess, sure, that's like, uh, what was that? I'm like, oh god. So I, okay. I got a shower.

That's Sal, honey. Sends half naked photos to me. That's, since half naked photos to me, so I can give him a body fat percentage guess. Oh, yeah. I know, he is underwear. Yeah. I can't afford some shorts.

He's like, what do you think, guys? I ain't gonna see without the one thing I call him. I'm like, is he? I was like, what do you think? You think you see, like, 7, 8% where am I at, Adam? What do they call that? Hear that V thing like that? Just you can't share that with friends. That's

Brute. No, they call it better. Oh Someone said that the other day that's the first idea. That's a nice that's the shabby. It's the it's the the Ha ha ha. Hey speaking of which yeah by the way that's what I heard I got this lady hammered me on Instagram through DM because of one of my memes. Of course. I got to read this to you because a twist ensued. And when the twist.

Oh bro, when the twist. Em night Shyamalan. Oh, when the twist hit. Oh, first of all, I felt not bad about it. How bad was the meme? Was it like on your scale of your memes being real? Okay, so it's the picture of there's a guy sitting next to his sex doll. Oh, I saw it.

Okay, that's kind of bad. I appreciate that one. And it says, I mean, I won't read the whole thing because it does look at it. He's giving me the look. You know the look we talked about earlier. I'm getting it from Doug right now. Yeah, but it says it says when a woman gets a vibrator, it's seen as a bit of naughty fun, but when a man orders a 240 volt fuckmaster master pro, 5,000 blow up late text all,

with a six speed pulsating, and then it goes into a bunch of stuff, right? So it's like he wasn't gonna read that. Yeah, no, I didn't read the bad, but anyway, it's hilarious. Listen, if you go to my Instagram and you see my memes, they're not for kids, duh. So anyway, this lady,

just like tricks, comments on it, and she goes seriously, too bad I told my four boys to follow your account, disgusting, unbelievable. So she sends me that, right? So I'm like, damn. So I said, listen, my memes are definitely not safe for miners.

I'm sorry. Here's the twist. They're not miners. I have a 20 year old and a 23 year old. Oh, get out of here. I'm like, hold on, hold on, hold on a second. You're adult sons. On my meme. You just can't handle that. Yeah, like, hold on a second, your adult sons on my team can't handle that. Yeah, so I said, uh, I said, yeah, I said,

if you think your adult children haven't seen way worse than that lady, you're out of touch. You're way out of touch. And then she keeps going. This is filth. I can't believe it. People's would post this. I said, look, it's your parents up to you. I said, but your kids are full on adults. Like they're over 18, bet you they saw a way where, and she keeps going on bread. So those kids are maintaining the facade though.

Totally. You know, like, oh, woo, woo, woo. Like they must be watching movies and be like covering their eyes. Like, mom, dude, oh. It's either that or like, I think parents are like in denial of that, right? Like when you have a kid, it's like doing drugs

or steal or so of that. Like it's always some story or like, how did that get? I mean you have a kid that's like doing drugs or stealers or that, like it's always some story you're like, how did that get? I mean, even like we just recently had Ian Bick on the show, right? We interviewed him and everyone's just like, how did his parents not know like all this money transactes by and jets keys and cars,

like never once stopped to question him? You know, and you listen to him, you're like, yeah, so I think parents just don't want to know. She must be a blast to hang out with. I mean, you imagine that she's two or kids. It's like I posted like dirty pictures on me like even then it's like shut up. They're adults. They're old enough to go fight in the war for God's sake. I want a relationship with my kids where Of course there's strong moral values and things that we talk about and teach. But I also want them comfortable to ask me the hard questions because if they don't ask me, they're gonna go to Google or their

stupid friends who oftentimes will give them bad advice, right? Get out of here. And if there's comedic value, then there's something. Yeah, do you remember the way you joked around with your friends when you were in sixth grade? Let alone when you were 20? Yeah, I know. For God's sake. That was hilarious.

I did not see that coming. Yeah, dude, just like they're 20 and 24. Oh, I don't feel bad anymore. I know. I bet they do a little bash there. Like, you know what I said? I bet your kids loved my beams. Yeah.

I bet they're never gonna not follow them. You know what you should do? You should come out. You should have Eli design like a warning label that you alt right before you do your Cuz you do them like almost all in a row. Yeah, so the age label post like yeah, so like you should do that like every time Just shut everybody up just to be like listen. There's a warning right in front of all of them. Yeah, you know what? I kind I don't here's why I don't mind people not following me because they don't like

I don't want those are the kind of people that want to follow me anyway like this lady like okay This is a great filter. I'm not for you, you know what I'm saying? It's like those warning labels on, it's like how Vicki thins her herd all the time. You see how she feels, it's like, oh my God, dude. This is why she's our people. Vicki gets after it, you know. She's told, it's like,

she's like purging every week. You ever read warning labels that they have on appliances and stuff and you read, and you think to yourself, who are these four? Like a hairdryer, you ever seen a warning label on a hair dryer? You know what it says? Do not use while taking a shower. Oh.

First of all, if you're trying to dry your hair, you're kind of an oxymoron. Doesn't make any sense. Number two, like, if you know not to use that, or if you don't know not to use that in the shower, you'll learn. You probably don't take a bath while blowing your hair. You probably shouldn't procreate.

So let's just leave it out out let those people take care of themselves What's like all the the signs when you go to the airport and then there was one sign that was like you know No chain saws and I was just like are you serious somebody like you know somebody actually brought a chain Yeah, what happened here? Something happened here. What why? Something happened here. What? Why? You're playing, you're playing, you're playing.

Like, why you see it? Like, you got a lumbering to do. You ever seen signs at the hardware store on the toilets? Non-functioning toilets, please tell me. Oh, yeah, yeah, yeah. You know somebody was like, yeah, they have to make signs for people. It's just that's the nature of the thing.

Here's your sign. Who's the comedian that used to do that all time? Here's your sign. Wow, that was blue color. Yeah. My favorite sign of all time, this was a real sign. It was a plant, someone took a picture of it created a meme. It was Planned Parenthood, so you know, Planned Parenthood, and then it said, for family planning,

please use rear entrance. Yeah. Yeah. That's, that's beautiful. That's, that's a good time with so many meanings to that. Hey, so we can finally talk about the movies that we watch over the weekend. Yeah. So let's start with Cruella.

Amazing. Raving. I mean, Adam's been raving about it all week. Did you watch it? No, I'd brought so well made. Yeah, no, I was going to, because my youngest actually, he'd watched the whole Dalmatian series and all that.

And so this was like one of those he was like wanting to watch, but I'm definitely gonna watch it tonight. Disney has the best writers by far. They do such a good job telling a story. And then what they do, and I don't want to spoil any, but this whole thing, but they take a villain like Cruella, and if you watch Dalmatians, I mean, she's a terrible person.

So I also kill these dogs and skin them and put like, make coats out of her. Terrible. But they take her and through watching this, you actually like her and you empathize with her. So did you see some of the, did you read any of them of comments? I got a ton of comments on that.

No, I posted about it saying that it was. You said it was moving the year. Yeah, moving the year changed my mind as well. And I stand by that. I don't think it was. I just, I you said it's the best movie in the last five years. I said, I can't, no, what I said is I can't think of a movie that I've seen that's better in the last three to five years.

So nothing that comes to mind at least like nothing that and I it's up there and I've challenged everybody. I mean give me a movie and it's the movie. Jojo rabbit was good 1970, but again, I haven't seen it so yeah, yeah, but crew El is like for everybody. Yeah, so and that's and that's part of my argument I think that's so because some people started naming like these like, you know, you know, Sundance film horror films and stuff that, which by the way, I looked them up and I saw, I actually watched one of them, really, really good.

You watched a horror film? Yeah, well, it's like a, what do you call, like kind of like spoof horror, whatever. What is that, if it's not like real? Kind of like a, So it's not scary scary. Yeah, yeah. I just got excited, dude.

Yeah, no, you know I'm not into that stuff. I know, I just got it. But my point is that it's not something like the whole, like how often do you watch a movie that the entire family can watch and you as an adult grown ass man go, wow, that was like, like, track. I keep telling you guys to watch Mitchell versus the machines.

I watch it. Oh, what'd you think? It was good. I told you. Yeah, it was really good. Yeah, I thought it was good. But Probella was, was the level. It was good.

I mean, the casting, the cast, so the, I love the story, the writing, the acting, the soundtrack. Yes. Yeah, the level. Another level. I mean, the casting, the cast, so the love. The story, the writing, the acting. The soundtrack. Yes. The twist. I mean, it had everything that you want in a two and a half hour movie too. Never once did I find myself going like,

oh, this is kind of slow or they drunk that on. No, super good. Now, there's the other one that Justin crap all over that actually I think was good. It wasn't definitely not great, but it was good. It was like about this. Army of, yeah. Well, dead.

By the way, some of the people were challenging me, right? I said, of course. Oh, they're tripping. They said army of dead was better. No, they're tripping. And I watched it last night. I was like, not. It was entertaining, but it's not.

Not even in the same unit. No, and again, I went to a movie theater to watch it. Like, it just came on Netflix, so I could see it as being a made for TV flick that's just cheesy and fun, and they put a lot of money into it, but it just was, like, come on, tell me that love story and all these things. It's everything in there so forced and ridiculous. I thought, you know, I thought it was good because,

actually, I like the characters. I like the story. I think they did it in it was good because actually I like the characters. I like the story. I think they did it in a they were making fun of the genre but in a way that made it entertaining. I think it's gonna become a franchise. Dude they just piled on every concept of every zombie movie you've ever seen in every zombie series and they're like we're gonna put all that one thing. I mean I I enjoyed it but I also found myself about 40 minutes in on my phone. Yeah, I agree. So it was like one of those.

I could be watching it while I was doing something else. It was not. Oh, let's build this character up. Oh, now he's dead. Let's build this character. Oh, now she's dead. Let's build it. Now they're dead.

All right. Everybody dies. I get it. You know what I think the problem was for you with that, is that you have certain expectations with that kind of movie Because you're a fan of that I do live zombie moves. Yeah, you like zombie like sci-fi so when you watch sci-fi and zombie It's got to make sense man, and it's got to be really yeah, I'm with you on

So there was another movie that everybody was not everybody a handful of people were saying so I got challenged with the army dead I think you lose that argument. I watched it, didn't even come up. Not even the same universe, right? But the other one that I won't watch, which right away I'll challenge it just because of those reasons where it's not a movie I like or that type of genre, nor what I watch it with my family,

is the Quiet Place. So Quiet Place, Quiet Place 2 came out. What is Quiet Place? It's another thriller. It's a thriller slash horror type of movie. Oh really? Yeah, scary movie. Oh hell yeah, I'll watch that.

I heard the first one was incredible and this is the second one and everyone's not everyone. Multiple people were saying that it was really good. So I mean, but again, I wouldn't watch it. You couldn't watch that with your kids. Part of why I thought Cruella was so good was that part of that. My whole family was there. I had my uncle, my cousins, they were all hanging out, we were all watching the movie together,

everybody could enjoy it together, like incredible, right? So good. Now what's the name of the actress that played Cruella? Emma Stone. She did it. Just an exceptional job. Fire. Fire.

Such a great job. And who's the guy, the kid who was in a Cobra Kai, who was what was his name and he's Wolverine or what was his character in coberkai he was in that. He got the Mohawk. Yeah, yeah, Hawk. He was in the not Hawk. Is it Hawk is the was he in Cruella?

Yeah, wait, he's the guy with the Mohawk in the in the in the yeah, yeah. So in coberkai, he was in Cruella. He was the you know, was it two, her two sidekicks. No, he wasn't. Yes, he was. Pull that back. No, one of them was the fat dude. That's what I'm talking about. The fat dude. He wasn't Hawk. I know, it's not Hawk. He's the adult, that would be right here. Thank you, Doug. Stingray or whatever. Remember the adult that came to Cobra Kai? Yeah, I remember that guy.

And he tried to play with the, he was like just a fan. Yeah, they did really good. Okay, so I need suggestions from you guys speaking a movie. So Jessica is, she's up a trucky with the baby and her friend. And so I have a few nights with just my son and my daughter, the older kids. And I want to watch a movie with my son from that we all like growing up.

And I can't think of any good ones. We've seen the Matrix, we've seen Predator, we've seen Space Balls, we've seen Space Balls, we've seen Space Balls, fight club, like what's another good movie I could watch with them that that would be good that you think. Momento obviously is good. Oh yeah, that's kind of good.

I've got a few good men. Oh no, that's a little too serious. Remember the Titans? Right, that's all right. Stay in the Arnold genre, right? Total Recall. Total Recall would be good. Yeah. Remember the Titans? Right, that's all right. Staying the Arnold genre, right? Total recall. Total recall would be good. Yeah.

And then the new one. Which one? There's a new total recall. There's a new judge. Dread, there's. I ain't gonna watch anything. That was a great. Yeah, no.

If it's a Sylvester Stallone or all movie, I'll just play it on the son and your daughter. It'll be just my son. Oh, okay. Dude, Blade Runner. Blade Runner's a good one, huh? Yeah. Get in the sci-fi.

Did you ever watch Dune? Of course. I never watched Dune. It was, that one was a bummer because I did read a bit of the long book, and that was a huge book, but it was like, there was just so much plot they tried to cram into one movie, they should have extended it out, but it's coming out. Oh, I got it. There's a new Dune coming out.

By the way, speaking of sci-fi stuff, I have a new theory on all these UFO stuff that keep coming out Oh god, so today as if the recording of the fly away we could have avoided this no way It's gonna be every podcast from now on because they keep they keep putting it out there There's all this new information and kids who know it just and I decided we're gonna Yeah, we got to keep the public informed yeah, dude, so so as of right now I haven't seen anything yet, but they're supposed to release new information. That's classified. So we're supposed to see this flood of UFO information

from the government pretty soon, right? So you know, okay, bringing it back to why this is all happening. I heard that, so as Trump was leaving office, that was like something he wrote into that whole recovery package. Yes. That's why now they have to undisclose all this information because of that policy that he wrote. Yes.

Here's my theory. My theory is it might not be aliens. What I think it might be is a way for the US government to flex on China with our new technology, but they're not gonna say This is our technology. They can be like wow look at these weird things moving so fast You can't track them and they can go in water and they seem impervious to radar isn't that weird and they're gonna be like We don't know what it is, but it's a way for us to show them, hey listen guys, you don't wanna fuck with us. Because we got shit like this, you know what I'm saying? We got inner galactic technology.

Think about it, if you're the CIA. Well, I thought you were going in the direction of it's like a flex that we know, like it's theirs. And we know, we're letting you know that we know. That we know what's your stuff. Yeah, yeah. Well, think about it this way. Let's say you're running the military,

but you're like the deep part of the military that really does everything. Nobody knows about, right? And you're like, what good is all this crazy ass technology? You can't like show other people what we got, right? But you want to show them what time it is. So I know we'll reveal it,

but we're say we don't know what it is. Well I know we'll reveal it, but we're saying, we don't know what it is. Well, wasn't this the whole thing when they had the stealth bombers? Yeah, so they were testing them and they had to create this whole distraction around that. That's right. And weird information is coming out now

about the virus potentially coming out of that Wuhan lab. Mainstream news, by the way, you two, don't demonetize this. It's coming back. This was mainstream news, by the way, you two... Mainstream news. Don't demonetize this. It's coming back. This was mainstream news. They were saying that they're investigating because now they think it may have escaped from a lab.

And then there's these scientists. This is also mainstream, but definitely not confirmed, right? There's these scientists that said that there's definitely fingerprints on the way that the virus looks when they study it. That show that some of it was man-made. So saying, this looks like it's not natural. Well, a lot of immunologists that I've listened to on different podcasts have been saying this for a long time.

It's just like, again, this was fringe information that was banned. So it was like, we couldn't even think in that direction. So it's still speculation, but now mainstream media is picking up on its own. How do they connect that? I mean, how do you see that? thinking that direction. So it's still speculation, but now mainstream media is picking up on its own. How do they connect that? I mean, how do you see that? Well, because it doesn't just jump species to species like they had portrayed it to.

So it just doesn't work. From what I read, I'm going to butcher it, but there was something about the structure of the virus where there were like three positively charged particles or something that wouldn't happen in nature. That the only way that it would be there is if you put it there, if scientists put it there to create this particular virus. Now this is still all speculation. Currently the consensus is it did come from animals

and all that stuff, but they're starting to investigate. But dude, if this comes out to be true, what is it, what's gonna happen? That's my question. That won't be good. What's movie etiquette? When can you make a movie about this? About what actually happened?

Yeah, what's going on? Or you speculate, you finish what it is, right? What is movie etiquette? Well, I don't know movie etiquette. Because remember that one movie with Seth Rogan and the other guy? North Korea, North Korea. Yeah, they did it right.

That was an epic movie by the way. The interview. Somebody needs to have the balls to do it. It was a great movie. That was a good movie. I love that movie. As your son seen that, that's a movie by the inner somebody needs to have the balls to do it. It was a great movie That was a good movie. I love that movie as your son seen that. That's a good one No, that's a good one to watch and his humor too. Yeah, we did watch it super bad He thought that was the first thing a little super bad. Yeah, that's another great one He thought that was what you guys do this weekend. Did you guys do anything? Did you get barbecue or what?

What'd you guys do? Yeah, just barbecue hang out Courtney and I got a date which was great Send the kids off to my parents. Look at you guys. You guys are on a roll here with that. You went from like a 12 years of never doing it to now. You guys been doing it like every other weekend now. Yeah, yeah, just trying to get that going again. And we can wear it.

Oh, hey stranger. I hope you're here. Hey, are you trying to make another baby or why? You see me having a kid? You don't see how that works. But I'm not sponsors are helping you Yeah, no Yeah, I'm not trying to do that sell up yet. We just did Normal stuff. I will there was a lot of people at the beach this weekend. Obviously because oh

Yeah, it was a nice We can't traffic There was a lot of people at the beach this weekend obviously because Oh yeah, it was a nice time. It was a nice weekend. It was a nice weekend. It was a nice weekend. Yeah, so we've been avoiding a lot of areas where there's people, but yeah, no, just been chill. My oldest is really into Harry Potter, so we didn't watch Cruella because he's going through each one of the series. And so I've been on YouTube TV. I can record it. And so the next one came out, so we watched Goblet of Fire.

Oh, good. Yeah, so he's a super into it, right? Those are fun. Now, we were over my parents' house both days and just having a good time. It's cracks me up, dude, because this is common with a lot of mom. By the way, my mom is the greatest mom ever.

I just want to say that before I talk about something she does. I'll check you on there. I'm a mom, yeah. I don't know, I did a study on it. No, she's amazing. She's a great mom, lover to death. But she does this thing, and I know it's,

I don't know if it's cultural or what, but she does this like passive aggressive guilt thing. That's not a cultural. Dude, that transcends culture. Oh, why do they do this? Dude, moms do this, like I'll show up with the kids. She's like, oh my God, it's so good to see you. She's like, it's almost like you guys don't even live in the same city. It's like you guys living in you country

Or just magically I'm like now when she does it is she being snarky She like really throwing a job like is it? It's like she's trying to be funny. No, no Having conversation, but she's passively aggressively saying, do this more often or some shit. It's like, oh my God. I get the same. She must have done that like 80 times while we're over there for dinner. At some point I started calling her out. She would say something like,

nice passive aggressive thing, mom. What are you talking about? No one's telling me else. I keep dropping it. Come on, man. Stop with that stuff. Yeah, what do they call it? The Catholic guilt.

Oh, yeah. She let my mom lays it on death. Yeah, like I'll do something for her You know like I'll go clean something should be like wow, I haven't seen you do this in a long I just say thank you. Yeah, just say thanks mom. Yeah, it is good to see you. I know it's so fun. What'd you do? I we got together for the family did barbecue and hung out around the pool and played some ping pong Also got another dad lesson. Didn't I just tell, I swear I just told a story recently. You're learning a lot.

I know, dude, I'm messing up as a dad lately, bro. I'm slipping. It's I'm slipping right here. I hate to break it to you. It's just getting so. Yeah. I feel like that's what's happening. Like I'm meeting in here.

It's like your safe space. I mean, I felt like I was like hitting out the park for year one. You're one like, I got this thing. You know what I'm saying? No big deal. All right. Hit it out. But now I'm like slipping up left and right. So Saturday, Katrina goes to this bridal shower thing over in Pleasanton. So she takes off. So I got maxed to myself all day long, right? And we decided to go over is at Nunkles House and swim and barbecue,

hanging out, do the thing and learned a lesson. It did not, did not know this. How important it is to make sure your child stays hydrated when they're out in the sun all day long. Oh no! Yeah, yeah, so he was out and you know, you know, you got to remember, right? You got to make him do those things, right? He's having so much fun playing with him. Because you're thinking if he's thirsty, he'll drink. Right, right, and because I had it with me in a snack and he'd come run over and he'd sip on it a little bit and he'd do his thing. But normally he would have had a lot more water and he was out in the sun

playing in the water and bucket and stuff like that. Anyways, this is like all day long. Well, then I'm heading south, they head back towards the beach from there, sitting in two and a half hours of traffic, right? So I'm already like, oh my God, I just wanna get home. And I'm so lucky this happened when it happened is I just get to my neighborhood,

and I look in the river mirror and he just starts projectile vomiting everywhere, everywhere in my truck. Oh my God. And thank God it's cousin and his uncle were with me. So they totally, I mean, we pull, I come screeching up the driveway, jump out, leave the truck running, run around. My nephew hands him to me like this,

and he's like dripping and throw up, I grab him, strip him down naked, right in the driveway, and then him and I go straight up to the, and he was totally fine, like he was laughing, and we were playing in the shower. Yeah, a little bit of heat stroke, huh? Totally. I mean, I couldn't figure out what it was,

but all he had right before that was a cracker, so it wasn't a food, and he had nothing upset on my tablet. You know what happens with kids is that they get, this is why you have to like sometimes make sure they eat and drink. Yeah, they get distracted. They get so caught up.

Did you know this happens with kids and pooping? Yes, I was gonna say. This will happen, you know the term anal retentive or oh, I used to anal or whatever. It comes from this where kids, they don't want to stop playing. So they'll hold their poop, they'll hold their baby. They don't go to the bathroom and then it happens. And they create problems and then they'll poop themselves.

I had instances like that. Yeah, I'll just get so into playing and then, you know, an accident happens. Because they're so focused on having so much fun that they'll forget to do whatever. And that's the, that was crazy. That was my dad lesson, right? My dad lesson one.

Cause I, you know, shame on me again, cause I always do, cause Katrina's like this, like whenever she leaves, she's just like, I packed days for you and this had this at 12 o'clock and have this at 3 o'clock and I'm like, I'll be fine, you'll be fine. All right, you have all the systems protocol, like everything's down to the science, of course, right? Of course it's when I talk to you.

We wing it, yeah, I got it, dad's got this. Now, how does Katrina handle this? When she tells you over and over, obviously don't listen to her, then the kid gets sick. Does she let you, like she knows you already feel bad? Or is she like, she knows that I'm so self-aware that she ain't got to say nothing.

She knows, she knows. That's good, because you don't need to run. Yeah, she's in a pile on it. Yeah, she don't rub it in. She don't say, you know, you she, this is why you need to do that. Because I know she told me that. And she, and I still, that and I still did anyways.

And I also feel so miserable. I feel so bad for him. Of course. Of course. He, it went everywhere. And that's the other thing too. I'm sure she knows how stressful that probably was for me, what a mess that was.

I'm by myself, I don't have her. So I'm sure that she knows better than to like pile it on me on top of that too. That's good because of that lesson. Yeah, you feel crappy like that. You don't want to get kicked while you're down. Especially by the person that you told you. Yeah, yeah, yeah.

He does say. Oh, yeah, yeah. You know, that episode that we did on why women should bulk. Oh, I'm getting messages. Tons of DMs on it. Yeah. And some good comments. There was some points that I think we should elaborate on.

One of them is, and I struggle with this, and you'll probably know what I'm talking about, Adam, when you're transitioning from one phase of training and nutrition to another, there's a period there where it's hard to transition because, I'll give you an example, like, when I'm eating to gain, so I'm eating in a bulk and I'm getting stronger, and I'm starting to like the strength,

I like the feeling of feeling bigger on my shirts and all that stuff. And then I said, okay and I'm starting to like the strength. I like the feeling of feeling you know bigger on my shirts and all that stuff. And then I said okay, I want to get leaner. The transition part that's hard is letting go of the benefits of the bulk. It's letting go of the strength. But then and it takes me like a month. But then I get into full acceptance mode where I don't even care. I don't care how much weight I'm lifting. It's just about whatever. My nutrition then gets super dialed in because what happens before I get that full acceptance much weight I'm lifting, it's just about whatever. My nutrition then gets super dialed in because what happens before I get that full acceptance mode is I'll try to cut,

and I'll teeter back and forth. I'll notice my strength go down, oh, got a bump to calories, bump to calories. I'm in full acceptance mode now. Now I'm like straight, the calories are low. I could care less about. So what are you mainly cutting out? Like if you're reducing it down.

It looks like. So for me, this is different, so obviously you just have to cut your calories. You always want to keep it high protein. Carbs and fats are where people will play. For me, I reduce the carbs significantly because it works best with my gut health. So I'll do like a keto diet most of the time.

And then I'll make sure my protein is high. I've been supplementing a lot with the paleo valley bone broth protein because it's the least, if you look at, and we don't work with any companies that do heavily, like, lots of artificial, and we don't actually, any protein powder we work with, none of them are flavored artificially. Yeah.

But the bone broth protein has nothing in it. There's no flavor, there's nothing. It's literally bone broth protein, no other ingredient. So it's like the easiest for someone like me protein to digest. So I can literally, if I'm off 60 grams of protein, I can have a 60. And I think that's the important point

to make when you're talking about that protein because we know what the research says about like the best protein. Yeah, weight protein is just the most of the best in the last, the whole deal. I can't have it. And for me gut, my gut is sensitive. The bone broth.

I could have that all day long. And it's just because it's so minimally processed. It's got nothing in it. A lot of chaps from me doubling up on commercials here, but I actually have been struggling because I had that like worked on on my teeth. And chewing, I've been trying to reduce calories as well. I've been eating a lot more meat,

and upping my protein and reducing my carbohydrates. And so it's been rough. Like I can only chew for so long before it really soar. How long is that last? How long is it gonna be? It's just gonna be like a week of soreness. And you know, I've been pretty much avoiding my left side in general because I don't have a tooth there right now.

So what are you drinking all your calories? Just drinking calories. And so I've been doing the Legion protein, the way protein, and I was a little nervous about it because I'm doing protein, and I know what that looks like from back when I was younger where I was like really heavy on the way protein. Oh, it's a hot fart dude.

I thought I was gonna blow out the entire house. Like I was worried. And I was like really heavy on the way. Oh, it's a hot forest dude. I thought I was gonna blow out the entire house. Like I was worried. And I was like worrying everybody. I didn't have that. Like it didn't make me as as gassy and volatile. Like you know, he includes enzymes in the protein. Oh he does, yeah. So legion, so I've done a lot, so I can't have dairy.

So I've never, I've tasted it just to see what the flavor is, but I can't take away. But I get a lot I've tasted it just to see what the flavor is, but I can't take away. But I get a lot of DMs about legion way in comparison other way, and they say the same thing. It doesn't give them the protein. I was really surprised because that was a big issue for me. I have noticed that, but I didn't even think twice to check why. I just thought it was, oh, something that lined up

in my diet that day. Oh, that's interesting. Oh, I didn't know that. Now, do you like to blend and mix your own, or do you just choose like one of his flavors? Not so cheap. He was just, he was just, he was, he was, he was, he was, he do you just choose like one of his flavors? Not so cheap, because it's not too cheap. Like it's cookies and cream is bon, but do you do like that?

Like one of its flavor to one of your... Yeah, I do the chocolate peanut butter with ice and I'll blend that together or if I add milk, I'll do that and maybe some peanut butter if I'm feeling extra spicy. But that's about it. You look like you've come down and wait, is the scale changed at all?

It has, yeah, a little bit. I mean, obviously I don't pay attention to that You look like you've come down and wait. Is your is a scale change at all? It has yeah a little bit I mean obviously I don't pay attention to that too much like you guys I just make sure my shirts fit better. Don't let me in with this guy right now. I'll send in half naked to each other So I started I'm waiting hold on he's saying you look good naked all this I just say it. We're getting from See if I get a proof it to you guys. Wait a minute. Hold on a second. Didn't you send us a picture? Are you flexing your abs?

You posted on your store and you sent it to us? No, he wrote a shirt to the world. Not just us. Yeah, that was on my store. Hey, this is to let them know. They didn't know before now that you got to let them know. Now they know. You know, it's cool about this.

We've always been like, you know, we work out for our health. We enjoy it. We're not trying to do this crazy like visual fitness influence. I hate that. We all hate that, right? You're gonna look shredded all the time, whatever. Yeah. But here's the deal, boys and girls, ladies and gentlemen, and everybody else. These over 40-year-old guys coming for you.

We're gonna show you what we can do. Ooh. It's time. It's time. It's happening. Yeah. You know, because I think after a certain point, everybody wants to see what, you know, what can happen. You're about to see what can happen. That's it, kids. You got because I think after a certain point everybody wants to see what you know

What can happen? You're about to see what can happen. That's it kids. You got how many weeks? We got it in us How many weeks you guys have until a Hawaii time? Oh five hundred. Yeah, six. Yeah, on a serious note though I actually I mean, I wouldn't get any leaner than you already are I like the way you look you know, and I mean that with no homo You know, I think it look I think you want to keep going. I want to get the homo part I mean that with no homo, you know, I think you look, I think you want to keep going. I want to get the homo part.

I get a homo now. No, I do. I think that like right now, because you know how it is when you get like shredded shredded, I never liked the shredded shredded look that I get on stage. It looks cool with the lighting and when you've manipulated water and everything like that, but it's not. Yeah, but I don't see, I can't, I can't stop.

I like the six-pack black, my man, you know, nice and nice. Oh, well, like, like, you know, not too much trash. The pain just gets so uncomfortable, you know? That has to be some substance there. Now, I can't stop, dude. Now, I'm so in that mode, I just want to see how far I could go. Now, where is your weight hanging out right now? 205...

Oh, so you're coming down, man. 205 to 207, depending on what's going on. So I'll actually have a little bit of carbs once a week, but that's about it. And that's when the water, my water weight will go up. Wow, you're pretty heavy for how lean you look right now, because normally you're in the 190s when you look at that lean. Yeah, I'm telling you, it's all dependent on this is for me now.

My gut health, if my gut health is good, it's great. If it's not, that's all I have to do. Well, so what's a mistake you normally or would make in the past right now where you're at? When I'm cutting, it's actually easy because I restrict some of the time. It's when I start to try to gain, I get a little carried away.

And what happens with me, and I'm sure some people can relate, is I'll push it a little bit, and then I'm okay. The next day, so I'm like, oh cool. I can push it again. And then I'll be like, I think I'm okay. You know that's such a good point. It's such a good point you just brought that up because I don't know how to explain this

or probably articulate it as well as you can, but there's something to be said about that, right? There's a lot of people that are in denial when they have like an autoimmune issue because you restrict from it for a while, then they reintroduce it and they don't see an initial reaction. The reaction is usually not instant. No, yeah. And what I mean by instant, even the next day,

sometimes you do it once or twice. And you think, oh, it's all good. Yeah, I'm cured. Yes, right. And then you start to let it, you let it back in the diet more regular, then you start pop, and then you think it's not that because you're like, well, I've been eating the sugar

and gluten for the last three weeks. And I have had any problems all sudden it's bad now. Yeah. So it's important to let people know that like when you've done like an elimination diet or you've done kidy, you've done something to get rid of this stuff and you think you have an offender that's causing some sort of inflammation or gut issues. And just because you introduce it one time and you don't get a quick reaction, it doesn't necessarily mean that that's not the offender because sometimes it takes a little bit of buildup

before you start to notice. Totally and it's so hard offender because it sometimes takes a little bit of build up before you start to notice. Totally, and it's so hard to connect because it takes time. And so you'll talk to clients about this and they'll be like, but I've been doing this for the last few weeks or what the hell's going on. And then here's the problem with me at least.

Once I go and full blown, I'll crap, I gotta deal with my gut health now. Takes me like a month or two months to get back to normal. So I'd like to say I learned my lesson, but because I repeat this cycle, you know, all the time, it's probably a lesson I'll have to continue to learn. Over and over again, anyway, paying the ass.

Hey, you guys want to hear some science? Ha! Science time! We need a science song. I'm gonna pull it up. I'm gonna pull this article for you guys real quick. So, do you guys know why women have orgasms? The scientific reason? Wow, great science.

Oh, no. It's a good science right here. Yeah, I mean, and lighten us. I'm figured it out. Just as I don't know. I don't know. Yeah, you know that. I don't know how that is.

I'm still searching. The only sub-femial orgasm. So it's a myth. It's actually a big question in science because functionally speaking, they don't see it having any biological use, right? For a man obvious, right? You have to ejaculate in order to impregnate the person you have sex with.

Women can get pregnant without orgasm. So like, okay, we could see potentially the value socially because we're such social creatures, so it helps people bond. So there's value there, but like biologically, what's the value? So there's been lots of theories. One theory was that when a woman orgasms the contractions

that go on in her vagina, vulva or whatever, suck up the, sorry, did the hand signal in my leg this? Yeah, my bad. Suck up the seam in, increases the chances of pregnancy, but that's been debated. So there's a new theory that's out, which is kind of interesting.

So when women orgasm, there's two hormones that get released, oxytocin and prolactin. In females of wild placental mammals, okay, so animals that are similar to us, this type of hormonal discharge actively causes ovulation to begin. Without it, pregnancy is not possible. So in these other animals, if the female doesn't orgasm, she doesn't ovulate, not going to get pregnant. They think that's the way humans started. So we started that way. It was necessary for pregnancy. Then as we

evolved, wasn't necessary anymore, but it hung around because it's cool, because it's something that still helped us bond or whatever. Wow. Kind of interesting, right? I like how these are strange bone right now. I know. But again, we're bone-science.

You know, it's very, very, very, very, very, very, very, very, very, very strange. Now, I know Adam, I'm talking science. I'm not going to debate. Well, let me tell you, you say you started it off right. You started off with it. This is what this is the theory. I didn't come up with it. Yeah, you didn't state it like a fat.

Oh, did you see I had to go back and forth with some numb nuts too. Like there's always got to be somebody who is like, I love the word numb. Yeah, it's like it's someone. It's always want to know. Not to have no feeling. It's one of South's people right that like worship the ground. He walks on and everything he says must be the truth

You're saying they have to come in and copy the Jews actually I don't really like the way that you that's how people like me talk Yeah, that's exactly how they talk all your fans talk that way What you're trying to draw with with faith and with. Welcome to my pub, we make fun of our fans. Oh, good. So what happened? No, we were just going back and forth that, I mean, he was just extending your argument with me. And I said, listen, I'm not denying that.

All I'm saying is that we do when we talk about science a lot of the time and I was just pointing that out to Salomon. No, you actually made your point very well. Well, I thought so too. I thought we agreed at the end of it, right? Like, I'm not saying that it's not necessarily true. It's just we do. I think it don't you think that's true

when we talk a lot of times is even ourselves were guilty of this talking about science around working out. And then never, almost never, is it ever even duplicating, right? So it's like, it's really just a really good hypothesis. Now, I think that's a good reason that you should probably follow that a lot of times because if it's been, if it's,

well, everybody subscribes to a belief system in ideologies. It's just like that a lot of times it's not as obvious because it's not structured in a religious setting or you could see this in all kinds of different versions of it, you know, even with politics. Like, there's just all kinds of ideologies out there that people will just subscribe to you without actually doing the work of tracing that thought

all the way down. It's dangerous actually. To identify so strongly. That's right, that's what bothers me. This guy going back to where I'm like, you're so funny. You sound just like the people that are dogmatic, religiously dogmatic, just as bad.

You're arguing this point back and forth. It's like, I'm not, I'm not, I guess science denier. I mean, come on guy, we'll go with what I adjudic. I like to apply, I was at the Socratic method. So that's where you test your ideas and make sure that people question it and put it up for scrutiny. And if it tests that scrutiny, then you have a valid idea.

So there's an actual, I can't remember the term for it. Maybe Doug can figure it out, but there's this term for when you start to learn about a subject. Initially, when you start to learn some information, you have the super high level of confidence. Oh, I know. It's like medical school.

And in fact, I trained a lot of doctors and surgeons at one point. And they would tell me this is what they went through when they would go, is this where the term God complex comes from? Um, no, it's different. That's different. But what they would tell me is when they would first go to medical school and start learning stuff, they'd have this tremendous amount of confidence at first. But then the more they learned and you just start to become more knowledgeable about a subject, you actually start to realize there's a lot we don't know. Right. And it's this curve. Just like. What's the, who's the, who's the stoic that's famous for saying that, right?

I know that I am wise because I know that I know nothing. Is that Marcus Arrelius? I don't know who, I don't know what's still excited. But I mean, there you go. Sanica, right. I'm just naming stoics. Yeah. This is how you sound smarter parties, by the way.

Yeah. It was, it was, it was a sentence. It was named a few things. I remember. Daily Stoked Duck. No, but do you guys remember, go ahead, Doug, you were going to say something. Something called the Dunning Kruger. There you go.

Dunning Kruger effect. Yeah. Thank you. You can go ahead, Doug, you were gonna say something? Something called the Dunning Kruger. There you go, Dunning Kruger effect. Yeah, thank you, you can put that up. Explain that again, is our read it to us, what's the definition? It's a cognitive bias that states

that the less we know, the more confident we are. It's true. Now, take it back to when we first became trainers. Remember your first certification? Boom, I know everything. Oh, yeah, I'll tell you exactly what you need to do. Here's what everybody should train in one foot. Then after five to 10 years of being a trainer,

like, oh, yeah, so much individual variance. Actually, we're gonna have to see what's going on and whatever. The exact curve, you're right. You need to be, I think you need to have that confidence and then I think get put on your ass. And then that's when you go, you're a little more open-minded going forward

after that, like, well, you know, I felt pretty strongly before about something. I'm going to tread lightly now when I talk about this instead of always talking in certain days. Yeah. So that's what got me, and this is my own personal, okay. So I'm sure people are like, this is my own personal story or whatever, a voyage or whatever the word you want to call.

I was a staunch atheist for a long time. And then I realized that, because I was a staunch atheist for a long time. And then I realized that, cause I was a staunch atheist, cause I remember thinking, these people don't know what's out there. Staunch is like, this is what I like solids. That's it. You cannot.

I've never heard it use other than staunch atheists. That's why I was asking. Oh really? Yeah. So I was just like solving that position. And I would see people talk about their religion or spiritual practice, and I remember thinking, you have no idea, no one knows.

And I remember I was debating someone online. This is how I learned, by the way, which annoys the shit that everybody that knows me, because I argue, I argue everything. Somebody comes up to the point, I argue with them, Jessica sometimes gets so underway to me, she's like, why you argue everything? This is how I learn.

So I'm online debating this really smart person who's religious and they were very intelligent. So I had this great debate. And I remember telling him, how do you know? You don't know any of that for sure. And he says neither do you. Remember thinking like, that's kind of true. I don't know for sure.

Burn. So that's kind of, I'm a little hypocritical here. And it actually led me down the path of being like, okay, maybe I'm gonna be a little bit more open-minded. But I think if people took that approach, we'd probably be a little bit better off, for sure. With certain things.

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First question is from Bobby for Fit. What are some definitive ways to know that I'm gaining muscle and not fat? Oh, this is a good question. This could be very challenging when you're, especially if you're somebody that has, is challenged with going on a bolt, right? It's like, what if I'm gaining body fat? Adam said it, strength. Here's the thing with strength. I love strength, because it's objective.

You're moving more weight. However, you can also get stronger simply because your calories are up. That's right. And sometimes higher body fat percentage contributes to more strength. I noticed for myself, my squats go up when I'm a little heavier, which is body fat as well.

So it's not perfect, but strength number one, number two body fat tests. Body fat tests are the most accurate. They're not 100% accurate. There's nothing that's 100% accurate. But they're the most accurate way of seeing if you've gained or lost lean body mass or fat mass. I also think too visually, I mean, I feel like you look,

like let's say you've been training and you've been Diding with the scales not really moving much. This is why I like to take a photo like every week or every other week So yeah, but there's a strategy there right you take it at the same time. That's right And so that so it'd be you know Friday morning before I eat always the same time and it's all it's there is because Mentally you mess with yourself if you look in the mirror every day, you need to have something that you can look in, you can like compare to, right? So if I look at the photo of me on Friday

and then three weeks later, and let's say the scale is not moved, I've been training my ass off, maybe I haven't seen much strength gains, I know I've been dieting, I'm following what I'm supposed to, I'm not sure, and then I look at a picture, and I'm like, oh, okay,

I definitely look better this Friday than I did two Fridays ago I'm probably heading in the right direction. And I like what you said about a week or two weeks. Yeah Here's the problem I've seen with people doing this. They'll take an everyday picture. Yeah It's okay. And there's especially if you're starting out too much fluctuation. Yeah, especially if you start out lean This you should screw me up. Yeah, because I would start out lean and I'd say okay, I'm gonna gain now and Initially when you gain you're eating more you hold more water and I'd say, I'll come in a gain now. And initially, when you gain, you're eating more, you hold more water.

And I'd be, oh my gosh, I'm gaining body fat, but it wasn't, it was just a little bit of fun. And my body fat's a little difficult, though, because the most accessible one, you're gonna get those scales where it's like they do. Yeah, the biorelectric impedance, but really, the most accurate you have, your water displacement, your air displacement,

so like your bod pod or the dunk tank, which is great. The dunk tank. You just dunked it. It's called what Justin goes on. This is dunking. The dunker dunk tank. What's that? All the waters out of the tank, we put his butt in there.

Yeah, yeah, you got to schedule it. I mean, once a month really is, I think that's plenty. No, it is. So it it. I mean, like once a month really is, I think that's plenty. No, it is. So it depends on the person, right? So if I have somebody who is like overly critical or hung up, like I'll stretch the time out. But if you have a better relationship with this, I can every week I'll do it.

Like, so I for myself go every week. If I have a client who is like really, really tough on themselves, negative, they don't feel like they see that I might stretch them as much as four weeks. Yes, especially if they're not like the leaner you are, the more frequent you probably want to test, right? So if you're starting out, yeah, if you're getting to see it. Yeah, like with Adam, for example, when he when he used to compete, right, you'd hit the stage at 2% or 3% body fat. You would want it after you when you're gaining from there, you probably want to check a little faster because you gain a percent or two fast. Yeah.

That lean, if you're at 15% in your guy, you know, every once every three weeks, I like, here's a deal. The dunk can be kind of difficult because you have to pay, you got to go somewhere, or have them come to your house. This is a technique to it too. There is. I like calipers because calipers can be relatively consistent. Here's the challenge have the same person

Test you each time do the same day the same time and then don't freak out over a half percent difference because user error You know when they're pinching your skin or whatever how many coaches you think though have manipulated that just a bit So it made their client feel better. Sure, come on, bro. Yeah, that's just it. That's why I kind of throw that one out. No, I know. And not only that, but that's such a good point. Also water too, like because they're pinching. So there's a lot of water gets in there.

If you had like a bunch of water the day before, I had a bunch of sodium, you might be holding more water, which will throw that off a little bit. Let's play a look at trends and give yourself some time. Yeah. But if you combine pictures, body fat test and strength, I think the combination of those three metrics are probably a good perspective.

And I think the main thing to take from this too is you gotta be patient. People expect like, you know, I've been doing it, I'm like, you've been doing it for three weeks. What did you think you, what the fuck did you think it was gonna look like in three weeks and you don't want drastic change in three weeks. What did you think you would do? What the fuck did you think it was going to look like in three weeks? And you don't want drastic change in three weeks time. It should be very slow and gradual if you want it to be

long-term success, right? Otherwise, it's going to happen really quick. It's going to come back on really quick too. Next question is from Folvio, the castle. How effective is strength training to improve bone density? The most effective. Isn't the only way, right? There's nothing. There's nothing that even comes close to resistance training or strength training for increasing bone density.

Now, I know people will think, do things like, take more vitamin D, take more calcium, take magnesium. Here's the thing with those. Now, first off, if those nutrients are low and you're deficient, taking them will improve bone density, but that's totally different.

If your nutrient intake of key nutrients is normal, supplementing is not gonna do a damn thing. Also, if you don't have a signal to build more bone mass, you can take everything in the world, your body doesn't care, it doesn't want to build. But you'll look at like osteophenia drugs, osteoporosis drugs, right? Phosamax or other, and these are drugs

that actually hammer the immune system. I had, I talk about this client often because it was so profound, but I used to train this woman, she was a professor, loved training her, wonderful woman, and she came to me because she couldn't figure out how to reverse, she had this slow declining of bone mass. And she walked daily, she did hikes, she was active,

she ate very healthy, she was very petite woman. And she was like borderline osteoporosis. The doctors put her on, I think it was phosimax that she took. I believe that's the one where you go. It's like once in a, I think there's a huge gap between the times that you get the shot. And then she would feel like dog shit for three or four days afterwards because it hammers

your body. And it barely made a dent in this slow progression. She was teaching a class one time having conversation with her students. One of her students happened to be a trainer that worked for me back in the day. He says, Hey, go see Sal. He's got a studio. She came to hired me. And we did the she never lifted weights.

We did the most basic resistance training. Very, very basic. In fact, when she first started, it was sit down, stand up off a bench. It was a sumo deadlift with a dumbbell off of a block because she wasn't very strong. It was overhead presses with two pound dumbbells. And it was very, very basic.

We just slowly progressed her. She went to the doctor, got her annual checkup for her bone density. The doctor was so blown away by what happened. He called me and he made a case study out of her and included my name and the whole thing. And he goes, I've never seen this before. He goes, this is, he goes, not only did it, what, the best we could hope for is slowing down the progression. Not only did it stop and went in the opposite direction. She's actually adding bone. He goes, what the hell are you doing?

And I said, we're strength training. We're actually sending a signal to her body to build bone. Because strength training doesn't just strengthen bone, it strengthens. It's interconnected. Musculoskeletal system, it's all connected. So one tissue affects the other. And I just think that people don't realize

that that's integrated into the strength training your bones get affected as well Yes, if this isn't a goal of yours how important is it that you're in a caloric surplus? It's relatively important however If you're in terms of your bone density will always be positively affected from going from no strength training to strength training So regardless of your diet if you go from none to doing some, you're going to, just like you'll see strength gains anyway. But at a certain point, you probably want to have some excess calories or at least that maintenance, right?

If you're too low on calories, then your body's starting to take away from certain things. But I'll tell you, it's, in fact, I did a Lane Norton's podcast, and we were talking about this, he had his bone density tested, and they said, your bones are three times stronger than the average guy, your age. We're seeing now osteopenia in women in their 30s. We're seeing osteopenia in men.

It was never a thing that men had problems with. We're starting to see it in men. Well, society is just so sit and do it. Yes. And how much does declining testosterone play a role in that? It does play a role. It also plays a role. But I'll tell you what, it's a big deal for people listening right now thinking, oh, it's the big deal. When you get older, if you look at when people die as they get older, you know what happens often? They'll, because of their week, because they have low muscle and because their bones get weak, this is quite common. You're in your 70s, you fall, you break your

hip, fracture your hip, you die of pneumonia, or you die of some, because your body can't, now you're in the hospital, you're in a bed, and forget it, you're so far gone that that month in bed. Now, whatever movement you had before, you can't, you can't do movement anymore, which then it's just a rapid decline. No, when they compare other forms of exercise to strength training for bone mass, you know what you see? You see like running for example, you'll see a little bit of increase in bone mass in

the lower extremities, or nothing. You'll actually sometimes see a loss of bone mass in the upper extremities. Resistance training or strength training is because it targets the whole body. You see bone mass increases in the spine, in the upper extremities, lower extremities, the neck, the ankles, the hips, like everything. So by far, and you don't need to do a lot of it.

If you're somebody who's listening and you're older and you have osteopenia, one day a week, one day a week of strength training and you should see a positive effect on that. And this is the thing, like this is why, yes, walking is great, yes. Being active is great, but also you gotta consider these things too as you age.

You gotta take care of your, body, your bones are an integral part to everything else. So resistance training needs to be a part of your routine. Totally. Next question is from Paula Angela. How could I better maintain a tight core for a whole set when doing bent over movements? Adam knows this.

He does a lot of bent over. White quarter. It's the news. Or the next size. Sorry. Sorry. Wow. I'm sorry I had to throw that in there.

No, you know what's important about this is you might think why would you need your core to be tight when you're bent over because the stabilization is coming from your low back, but what happens often for some people is they over arch and they start to get this shearing pain in the low back. The bracing the other side of the core stabilizes the whole thing, it's like wearing a weight belt. So what I used to tell my client, because naturally sometimes what happens, especially if you're not connected to your core, you'll do a bent over barbell row, and you'll feel your belly hang,

and then you're just feeling a little back. Here's what you got, this is an easy one. I used to go up to my clients, and I would poke them in the stomach, and I'd say, brace like you're just trying to avoid getting poked or tickled over it. That's all, just brace your core. Yeah, and this is one of those things

where you start getting into the movement and mechanics of an exercise and you just forget one of the parts. Like so initially you might have that bracing effect, but then you start getting into the movement. Now I'm concentrating on what my arms are doing. I'm trying to really hone in on bringing my shoulders back and getting all that in check. And then you just, it's just inevitable. Sometimes like you just forget how important and vital it is to keep bracing that entire time.

You have to stay in that tension to be able to protect your back. So, you know, just to just slow down is a big part of that is to kind of bring the tempo down, really like hone in on that, especially if you're getting that signal that there's a pain there that you're getting from your back. So I know we rag on each other about how bad of trainers we were when we first started. And I was a bad trainer when I first started.

One of the things though I thought I did pretty well was, I learned, the core was like the first thing I learned as a trainer and I was like so fascinated. Like up into that point I had no idea. I used your pitch like a million times. Yeah, right? It's a pencil. Yeah, it's the right.

Seriously, that was, that was my sales pitch. Here's the pencil. Yeah, it's the right, that was. Seriously, that was, that was my sales pitch. Here's the pencil. Yeah, here's the typewriter. Yeah, and I was fascinated with it. I was fascinated with it, and I remember telling people, you know, the most important muscle in your entire body beside your heart is your core. And we, of course, without your heart, you're dead.

We know that, but your core is the next one. Yeah, I memorized that one. Oh, yeah, no, I just, like Justin said, I had this whole pencil thing that I used to do and everything. This is actually where I love doing like stability stability type stuff because it's really hard to stabilize on one leg in balance without having to activate the core and stabilize the spine. So if I have a client that struggles with keeping their core activated, why they do bent over exercises, I might do a lot of single leg or stability type challenging movements.

Fisual balls, good for them. That's right. So I get them to focus on that. We also had a question on a live quad just recently and that we are talking this for. I forgot her condition that she had. It was foreign to me. I've never heard it before.

The one that the leak in her spine for her. Oh yeah, that was a pretty rare thing. Right, it was really rare. But one of the things that we are trying to tell her was like, you know, a lot of times we don't think about movements as practice. We always think about building muscle or burning body fat and getting the burn and intensity.

And I was really big at the very beginning of coaching and training on like getting my clients to like just be super meticulous about their form. And so instead of being hung up when you're doing a bent over row and exercise about how much weight are you moving and trying to progress? Try to get through the reps. That's right.

Try and make it look beautiful. If your form looks beautiful, I guarantee the core is going to be activated because that's part of it. Part of keeping that spine in a very rigid position and a bent over exercise is the core having to activate. So if you look at the exercise as more of a movement and a skill and you challenge yourself to perfect the form versus trying to always progress weight or reps, this will come along for the ride.

So just look at it like that and try and make it in as soon and so what I would do with the client, let's say, and we're doing, let's use a bit over rows in example, and you know, we're doing the weight in about seven, three, three, four, I see form break down even though they could finish all 12 reps, we're doing the weight in about seven, three, three, three, four, and break down, even though they could finish all 12 reps, I would reduce the weight and then challenge the,

I'd slow the tip of down. And they'd be like, oh no, no, I could do it. This isn't too heavy, I'm like, no, your form is breaking down, it's not perfect. I wanted to look perfect all the way through 12 reps. So just challenge yourself that way. You know, I tricked my daughter into working on her corks. I was trying to get them to exercise.

It's a big pain in the ass, right? So I said, I'll tell you what, if you can sit on the physio ball without your feet touching the floor for one minute, I'll give you five dollars. So she's sitting on there with her legs, trying to do whatever. And it took a while for her to get it down.

But then when she was done, I gave her five bucks and then she goes, did you just trick me into working my cork? Cause I feel like I said, I definitely did. Well, that's where the, you know, one of our videos that's gone viral is the split stance bicep curl video that I teach. And of course, I get a lot of shit from, there's a lot of guys on there.

It doesn't maximize your bicep execution. Yeah, that's at the point. Yeah, the point for that movement was, I always had a hard time teaching some clients to keep their elbows in position and to stand up with a good posture. And I realized when I made them balance on one foot, they would have to.

And if you'll ever do this one time, stand on one leg and balance, you'll notice in order to stabilize and balance, you stack the joints real nicely and the core, you'll just slightly you'll feel it. And I would do that. I'd say balance on one leg and then I'd say, do you feel your stomach right now?

You feel how you have slightly drawn in. You've just activated your core, your car, you're in there not going to spill a Justice Tarmat with a pencil. Say it's tight. Five, 30 sessions. That's right. That's right.

Next question is from Sha'ap, monk seven. What can I do to build confidence in the gym and not be intimidated by people lifting heavy weights? Okay, so I'm going to let people in on a little secret here. And it's a secret only to people who have not worked in gyms or worked out in gyms consistently for a little while. Now, there's definitely those assholes that are in the weight room, that hog the weights,

and that are totally have bad manners on stuff. But here's the truth, it is a tiny, actually rare minority. Believe it or not, the people in the gym, and I remember learning this as a kid, the people in the gym that will lend you a hand, that will give you the most respect, when you're, especially when you're new, that'll give you the most respect when you first start

working out, are the dudes in the gym, squat in five plates, deadlifting all the way to whatever, they typically are... They look intimidating. They do. They look intimidating, but you get so much respect. You remember going to a world gym as a kid, skinny kid, not know whatever,

and I went in there to work out, and I felt a little bit of intimidation. I was excited too, don't get me wrong, I loved it, right? But I remember going in there being like, oh my God, and I remember dudes coming up to me, guys that were just, beast, and they go, hey, good job, kid. Hey, let me show you how to do this. And then I got like, oh my God. And I remember dudes coming up to me, guys that were just beasts and they go, hey, good job, kid. Hey, let me show you how to do this.

And then I got like, oh, let me ask this guy for all, hey, can I jump in? Jim etiquette is, there's like this moral code in the gym and the people that know what the most are the ones that are the most consistent. So I'm saying that because we have this image in our head of the big, you know, Vainey guy working out with his head phone and he's not looking at anybody and he looks mean he's super intense and focused on his workout.

But I guarantee you he's going to be one of the more respectful people of you. I totally agree, but also it's a culture thing. So if you're at a gym where there's guys that are just there to get attention from girls, a new culture,-off thing? Is that a tradition? Don't you know what you're looting to, Justin? Naming it completely.

Yes, let's go ahead and throw some shade there. That's a different situation. But find yourself a gym where people are serious about what they're doing and the big guys are the ones that look like. It's super intimidating. Like you said, are some of the most nice people that you're going to find that well, really, they're just there to help you out to to give you whatever

knowledge that they have. They actually love it when you ask them questions. So I would go in there with a humble attitude, not like you're taking over and like you got everything together. It'll just go in there, humble, ask ask questions and I guarantee they're gonna go out of their way to help you. Strength gems. If you go, yeah, you go to strength gems

where you see like strong man power lifters. Not as the famous gems. You'll see, you'll run into a lot of those kind of people. Well, on the other side of fear resides success, right? So, you know, face your fear. I mean, if you're intimidating, you're scared to it, one of the best things you can do is to face and get out there and do it. Not to mention, if there was ever a

time that I stopped to help somebody out, it was the person that I saw that was looked intimidated and looked scared and looked nervous and they were trying to dead, looked or squat or they're referring to their maps program and they're trying to figure it out and watch a video like, I see somebody doing that. If there ever is a time that I go over and interrupt their workout to give them some tips, it's that person. It's not the cocky kid who's doing something and thinks he knows what he's doing, even if he's got bad form, I ain't wasting my time. I don't want to go into the...

You know that, you go walled. That's right, I don't even want to... But if you're some old lady who's trying to learn how to deadlift or somebody who just, you can see this person too, by the way. So if you think you're this person, I can tell who you are when you're in the gym working out. And so can those crazy lifters that Sal's talking about that look really intimidating.

And normally when you see someone like that, those are the people that you walk over and you're friendly too. I've seen numerous times douchebags. And the douchebags are always this, by the way. It's some high school kid or college kid that just started working out. They make a lot of noise intentionally. He's working out with his friends

and they're being douchey. Those are the guys that I could see that do this. I've seen them get checked at least a dozen times by the actual big strong lifters in the gym. I've seen it happen many times. I remember one time this woman, pick up your weights. Yeah, yes, I saw this woman one time

waiting for a piece of equipment and there was these three dudes that were just in between sets, bullshit and whatever. And this jack guy who was squatting in the corner with his headphones takes his headphones off, walks over the guys and said, you guys are done here. And I remember they're like, we are done, sorry sir, and just to let her work out.

This is the culture in these gyms. The people in the gyms, and also, most people also don't notice. Those are either people that notice because they've been there for a while, and other people are just focused on themselves. So nobody's like staring at you and watching you like you think. But I'll tell you what, the two people that get the most respect, there's a few people. They get tons of respect in the weight room. It's the old people lift them weights, tons of respect.

They're like, they're like gods in there. It's the really strong strength athletes that have great technique. They get tons, tons of respect. They're like, they're like gods in there. It's the really strong strength athletes that have great technique. They get tons and tons of respect. Anybody has really good form, stands out. Yes, and then it's the beginner. Beginner walks into the weight room. I swear to God, you see all the veterans

and everybody knows what they're doing. And you can tell, they're all like, okay, if they do notice, because oftentimes they're on their own, they're like, all right, good job. And they want to encourage you, you know? Yeah, Justin brings up a good point. So I do, I agree with you. Like, and I know I was just throwing a jab or throwing shade on, on Zucool Trumps, where there's actually a lot of like really, really great people that work out there.

But if you do go to a place that's a full of a bunch of teenage boys that are just learning how to lift themselves, it's a meat mark. Yeah, it's, you're more likely to run into a situation like that. And this is where it also, it's worth spending a little money on a gym that you, that you're not gonna run into this. Like, you know, spin it. You're not gonna see this at like a, a, a, a racket club, you know, like one of those spa type of gyms,

like a club sport or whatever that. You're not gonna run into, yeah, you're not gonna run into that type of stuff at a place like that. Usually it's the bargain gyms that you might run. That's right. You're gonna run in 24-hour fitness or these cheaper members' shoes out there. Also the time that you go, you'll see a difference.

If you go early in the morning, early in the morning's the best time to go. The best time, early in the morning, you're gonna run into some of the best stuff. Five o'clock, it is. Yeah, it's the best culture, I would say, that's in the gym. That's how I ran my gyms.

But here's the other part, right? The more you practice something, the less scary it becomes. And then there's this. This is very important. Stop giving too many fucks about what other people think. Thank you. Yeah, just, you're there for you. You're not there for anybody else.

Go in there, do your thing, and don't be so self-conscious. I know it sounds easier said than done. But just literally, tell yourself, I'm here for me. I don't give a shit about anybody else. I'm here for me. And if I don't know something, I'm going to ask somebody so that I can learn because this is for me. It's very important to have that attitude when you're working out

because it's going to carry you through your whole career of training your body. If you work out and you constantly care about what other people think, it's going to push you and drive you in the wrong direction. At some point, you're going to have to get over that, especially if you plan on doing this for years and years and years, you'll have to get to the point where you just don't care. I don't give a shit with anybody else, thanks. Especially like, even if you're a veteran, you know, many times I've worked out and I think, oh man, I got to go real light. Well, I should probably add more weight.

You know, at some point, I don't give a fuck is for me. So, if I'm working out with 135, I don't care. And back to the last question, focus on form and technique. Nothing is more impressive than beautiful form. I'm not, there's a lot of people that are naturally strong. There's a lot of people that can come out and squat and dead live just natch because they genetically

have got that, but it takes years of practice to have meticulous form. Focus on that, get really, really good at forming technique. Perfect, there you go. Look, if you like our content, you like our information, head over to mindpumpfree.com, go check out all the free stuff that we give or listeners. Lots of valuable free things you can find again, mindpumpfree.com.

You can also find all of us on Instagram, so you can find Justin at MindPump Justin, me at MindPump Salon, Adam at Mindpumpfree.com. You can also find all of us on Instagram, so 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 ballac, maps performance and maps aesthetic, nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

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