Mind Pump: Raw Fitness Truth - 1611: What it Takes to Lose Fat & Build Muscle at the Same Time, How Caffeine Intake Affects Body Fat Loss, the Best Accessory Lifts & More

Episode Date: August 4, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the role heavy caffeine intake has on the ease of dropping body fat, the top 5 accessory movements, whether you can still build muscle and lose fat even with a high step count and at a calorie deficit, and ways to mentally deal with the forever “moving goalposts” of fitness goals. When the YouTube comments hit Sal hard. (4:06) Memes, the political cartoons of today. (9:19) Sal’s vertigo experience and a lesson for all men with children. (15:08) Ned’s hemp oil capsules, a fun buzz for all. (20:12) Mind Pump Recommends, Succession on HBO Max. (21:45) The guys discuss the mental capacity of Britney Spears following her recent Instagram post. (23:10) Mind Pump speculates on the future of streaming. (29:40) More studies proving the superiority of resistance training. (37:57) Paranormal Activity with Justin: Why have dogs been acting stranger than normal? (42:00) #Quah question #1 – Can heavy caffeine intake make it more difficult to drop body fat? (46:24) #Quah question #2 – What would you consider the top 5 accessory movements? (52:52) #Quah question #3 - Can I still build muscle and lose fat at the same time? (58:21) #Quah question #4 – What are ways to mentally deal with the forever “moving goalposts” of your fitness goals and journey? (1:04:08) Related Links/Products Mentioned August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Mind Pump Podcast – YouTube Mind Pump TV - YouTube Vertigo: Causes, Symptoms, and Treatment Visit NED for an exclusive offer for Mind Pump listeners! Watch Succession (HBO) - Stream TV Shows | HBO Max Joe Rogan Experience #1153 - Macaulay Culkin Netflix beats on paid subscriber growth, but misses earnings expectations Foundation - Apple TV The Morning Show | Apple TV+ HOW DO I CANCEL MY SUBSCRIPTION BILLED THROUGH APPLE ITUNES? Lifting Weights? Your Fat Cells Would Like to Have a Word. The Resistance Training Revolution – Book by Sal Di Stefano Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code “mindpump” at checkout for 15% off your first order** The ONLY Way You Should Barbell Row – Mind Pump TV How To Do A Perfect Pull-Up (AVOID MISTAKES!) - Mind Pump TV How To Do Chest Dips For A BIG Chest! - Mind Pump TV Add Size to Your Traps with Farmer Walks – Mind Pump TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - Mind Pump TV The Colorado Experiment: Fact or Fiction | T NATION MAPS Prime Webinar Mind Pump Free Resources People Mentioned Britney Spears (@britneyspears)  Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, the best fitness podcast ever. Alright, so in today's episode, we answered fitness and health questions that people asked us on our social media. So we picked questions, answered them, lots of value, but the way we opened the episode is with an intro portion where we talk about current events, we bring up scientific studies, we have fun conversation. Today's intro was 36 minutes after that 36 minute intro, we get to the questions.

Okay, so here's what went down in today's episode. We opened up by talking about some YouTube comments, our YouTube channel of the podcast is growing very rapidly and there's some nice comments there to read. And I read one today on this episode. Then we talked about memes, or as Adam used to say, memes and political cartoons and their power. I brought up my morning vertigo story. We've gotten some vertigo right now.

It's a pain in the butt. Then we talked about Ned's new product. These are gel capsules of pure hemp oil, very high in cannabinoids, including CBD. Listen ladies and gentlemen, if you take CBD and you don't feel it working, it's because it's crap. Try Ned, this is hemp oil, you actually feel. It really, really, really works. Go check them out. Head over to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash mine pump. Use the code

MindPump for 15% off your first order. Then we talk about a show on HBO Max called Succession. Then we talked about Brittany Spears. So she's all of a sudden, everybody's conversation. Back. Again, then we talked about Netflix versus HBO and a new sci-fi series on Apple, starting out called Foundation. That sounds fun. Oh, yeah. Then I talked about a study showing how resistance training or strength training actually primes your body to burn body fat in some very unique way.

That was really cool. And then Justin brought up how dogs have been acting weird lately in his neighborhood. Look into it. It's probably ghosts or something. Or ghosts. One of the other. Then we got to the questions. Here's the first one. This person says, can heavy caffeine intake make it more difficult to drop body fat? So we talk about caffeine and body fat levels. Next question. This person says, look, I know you guys talk about the big lifts, your bench press, squat, deadlift, and overhead press. Can you name five top accessory movements

that you would add to that? The next question, this person says, can I still build muscle and lose fat, even though I work out three to four days a week and do a bunch of other exercise stuff? And then the final question, this person says, how can I mentally deal with the moving goal posts of Fitness? In other words, I keep wanting to improve my body, but eventually, of course, that's gonna stop. How do I keep myself

Motivated. Also, it's August. That means we have a new sale and promotion all month long of our best all month long. What is it? Of our best muscle building programs. These are very popular. Strength and muscle building programs are both 50% off. Here they are. Maps strong, 50% off.

This is a strong man inspired workout. It's a lot of fun, lots of functional stuff. And Maps PowerLift. This is a powerlifting based workout program. It's also 50% off. Both half off, go check them out, head over to maps fitness products.com, just use the code August special with no space for that discount.

T-shirt time. And it's T-shirt time. Shit, you know, it's my favorite time in a week. We have two big winners, one for Apple Podcast, one for Facebook, for Apple Podcast, we have B Money 5, 6, 7, and for Facebook, we have Daniel Whalier. Both of you are our winners, send a name I just read

to iTunes at minepumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. You know, every once in a while, I'll go on our YouTube channel and read like comments of people, what people are saying and stuff. Got a great comment that resonated so strongly with me. Once I read it, you guys will know why.

Yeah, right, why it resonated. So I forgot which video this was on. I want to say it was the, how to like get build muscle on a budget. I think it was that last had a like get build muscle on a budget. I think it was that last one right there. Yeah. And this guy says, I love you guys content. I'm 14 and I used to get made fun of because I'm skinny. And I started working out five months ago. And the first three months, I was lost until I found you guys. So thanks a lot. I went from 119 to 135 pounds. And now people aren't saying I'm weak and skinny.

You guys have changed my fitness experience. Hey, thanks a lot. Thanks a lot. How great is that? Shout that kids handle that. What is it? I'm gonna give some love. Yeah, let me pull it up again.

On YouTube, it's Washi. You know, Washi? Yeah, that's what you're saying. I'm, you know, we talked about like one of the things that we've been most proud of as far as the business was when we designed Maps Prime and Prime Pro, I thought we all agreed that was like, that like one of the newest things I feel most proud of

with this business was actually surviving YouTube. Oh, I'm serious, like, a lot of you are cunts, man. I'm like YouTube is full of fucking trolls, man. I know when I first dare hard. Oh dude, when I first learned that. It's proving grounds. I forgot, I think it was one of fucking trolls, man. I know when I first- They're hard, man. Oh dude, when I first learned that. It's proving grounds. I forgot, I think it was one of our first workout videos

that we did on there. And I mean, by that time, at that time, I was in my late 30s, I'm pretty confident. I think I've dealt with my body image issues, right? And we posted that video. And like, one of the comments, this is all it said, weak chest. I know.

I've been leaning into that for the since the, I was like, wow dude, oh, what a tough. Yeah, no, YouTube's tough man. So it's so cool to see the response that the show is getting because to your point, we started the exercise channel, right? So if you're watching the podcast and you haven't been over to Mind Pump TV,

we have a channel that's got half a million subscribers over there that we do exercise demos. And people were just brutal when we launched that and put that out there. And when we started to do the podcast, I thought, oh man, I was mentally preparing myself to not let the trolls get to me and fire back. But I like reading stuff like this because obviously,

it's a teenage kid and teenage years are tough, right? That's when you're kind of finding who you are. You're formative years, yeah. Yeah, you're feeling insecure. Everybody has, you know, issues, I guess, to one degree or another when they're teenagers. But I like this because, you know, this kid is like, oh, I was bullied, whatever.

And he's, now the part that's, you know, cool, but isn't, that's not super exciting. Okay, he worked out, changed his body. That's great. Here's what's exciting though, is he's learned a lesson that he can, he can make choices in his actions to change things or to prove things. And that's what exercise teaches you.

So to read that, it's like, man, he's learning a valuable lesson. You know what I'm saying? Yeah, and it resonates, you know, because I think we all kind of experienced that too, like being the skinny kid. And I remember, because my brother was two years older than me too, and, you know, there's a lot of his friends

and that would come over and, you know, punk me. And that was just one of those things. It's to work out and get stronger and bigger, made a massive difference. It just really kind of gave you that confidence that I never had before. I started lifting weights. It's encouraging to see young boys still getting after it and getting that kind of confidence by doing something like working out.

Talking about YouTube and comments and young guys and stuff gaining that confidence by doing something like working out. Well, talking about YouTube and comments and young guys and stuff like that. You know, something that Andrew taught me yesterday. So I was talking to him about not being able to read sarcasm. And I was like, we should have like a sarcasm font because we were, you know, we jab each other quite a bit. So a lot of times I don't know if someone's just playing on YouTube. I saw that comment. Yeah, where someone I don't know if someone's just playing on YouTube.

I saw that comment. Yeah, where someone said something. Yes, someone's talking shit about my outfit, right? So I hit him back. Yeah, so I hit him back and then they came back and was like, I'm just being sarcastic and I'm like, oh, fuck, I can't tell. I'm saying like, if someone's fire,

is that man with fire back? But so he tells me there actually is a way that people type and I don't know if this is like universal or what? Is this where they go upper lower cases? Yes. So when someone does upper lower, upper lows, that right Andrew? Yeah, so that's, he says if they do upper lower, upper lower, that's supposed to be sarcastic. So if you're talking shit, just being funny, sarcastic, uppercase, lower case, then I'll

know, but otherwise I'm going to fire back at you, you talk to some shit. I guess it, too, it's like what you kind of see in terms of I'll know, but otherwise I'm gonna fire back at you. You talk some shit. I guess it's like what you kind of see in terms of memes and whatnot, but I always saw that as like a way that there was, there was like a lot of insulting like memes and things towards, you know, the laugh that was using the every time like, you know, one of them would, would, would talk or have like a video out. They would have like that text. Yeah. You know, follow that. so I guess that's just,

in general, just making fun of people, or sarcastic voice, right? That's what you're being sarcastic when you're mimicking them by whatever quoting they say, or quoting whatever they said, right? I guess that's the theory. How funny is that though, that memes have become the most powerful form

of communication that exists? Oh yeah, by far. Why far? Because you can convey so much immediately. And they're in their share of the political cartoons. I just gonna say, I was just gonna ask you what the history was on political cartoons as far as like how much were they, you know, valued or used? Was it, obviously, they've been in newspapers forever.

Very instrumental. Extremely instrumental. Very powerful. Newspapers realized it very quickly because they post the cartoon, either depicting a president as, God, let me think, Teddy Roosevelt, like a walrus with mustache or whatever,

or they talk about like the fat cats, you know, with their big tuxedos, getting, you know, fed bunch of stuff while people are starving. Like, these are all old political cartoons and they circulated so quickly, and people realized very, very fast that this is a very effective form of communication.

Memes are like that. Nothing spreads fast. In fact, Well, and you would trace that all the way back even further, right, if you were to see, because I've heard you'd say that that originated with like gestures, right?

Oh, yeah. That was how that started. Yeah, but this is about print, you know, something in print that you can share. This is before print. Yeah, exactly. Exactly. But the, there's, that started. Yeah, but this is about print, you know, something in print that you can share. This is before print. Yeah, exactly. Exactly, but the, there's like, for example,

I'll see this, right? I'll get a meme and it's a fitness meme. Typically people will send me funny fitness memes. And then within a day or two, I'll get 100 people sending me that same, it's how fast. Like there's one where there's a dude, he's like sweating kind of an overweight guy and he's looking in the mirror and he's like, big old sweat down his shirt.

And it says, all right man, I'm done taking a shit and now everybody's start working. You guys see that one? I saw the other day actually. Yeah. The funny part about that is though, the lifespan of them is so short. Like you try sending that to like your son

or someone who's younger generation. Oh, he always tells you that. And it's two days late. Yeah, I know. It's like, you can't even, it's not funny anymore. It's like, you've got to be one of the first to send it to people before it to have value. Otherwise, people were like, oh, that's so Tuesday. Yeah.

And they start with meme culture and all this stuff. It's like, they start referring back to old memes. So it's like, if you're not on the up and up, like, I don't know what all these like frogs and you know these crying guys and whatever you know dog images mean unless you actually know like where it stems from because they do memes on memes. Yeah, yeah. It's like it turns into like I'm memeing with the meme that meme this. Was it right at that blue it up first? I mean is that where the memes like really started

to blow up? I'm right so called a Mimi I mean yeah Mimi Six seven years ago for some I've seen it read it I think it's what you'll get like the newest ones, but I mean back in the day I didn't even know reddit exist that I don't even know if it existed back then But I would go on other sites and pull them up bodybuilding.com used to share a lot of memes

Remember bodybuilding like Conforums? I don't remember memes been there. Oh yeah, there were like sub categories. All the way hanging there that often. And you could go in and pick up it. This is back when you were... Where is that company right now? Doug, can you do a little search on me

for how they're doing? They used to be one of the most... Amazon, weren't they? They were like one of the most powerful companies in the fitness space. Yeah. Because of... They used to be one of the most visited websites. Who was it that we talked to that one time that actually pulled up the analytics on the the traffic that the website used to get

Doug didn't know was it you dug who did that yeah oh it was you I thought we were talking to Alexa is a app that you can use to see what their traffic is it was like I mean it was like a cliff yes I mean it was I it was, I don't know why, seven, six, six years ago, six, seven years ago when it started. Yeah. And it's like just dramatically. Yeah, and Amazon crushed the supplement space. That's it. And then the second thing is that the forums

that were really popular were forums that would talk about kind of taboo topics, like steroids and how to take them, whatever. And then Google, which is the number one search engine, started kind of censoring that kind of stuff a little bit. So it made it harder to search and go through there. And so- Well originally they had this brilliant model, right?

You offered all kinds of free content around exercise and nutrition, and you had all these other, you know, the famous fitness people that were providing free content for the platform and allbodybuilding.com wanted was the traffic because they knew if they were, if the millions of people were coming to their site every day that a percentage of those people would buy supplements and then they sold other people,

just like a supplement store. They sold other brands and supplements where they probably made 10 to 20% on that and then they sold their own brand which is where they had their margins were probably 80, 90% of the money they had. Yeah, what killed them was not the prices, because it had decent prices. Amazon's got great prices, of course. It was the shipping, because Amazon had that prime next day. How do you beat that? Yeah. Next day, and as good of a price or better. Or you pay no shipping, because it's prime. Yeah. And that just, remember they had,

I don't even, does body space still exist? Do you guys remember that? Body space. So this was, I think it was a bodybuilding.com. Body space. Social media attempt. And they had something called, remember, okay, so it was obviously named after my space.

So it was body space and you would post your picture and you'd have a profile and then you could get a picture. Are you sure it was called Body Space? I think so. Maybe Doug can look at it. I think I know what you're talking about. It was right when I was competing. Is that when you're talking about when it was going on?

I believe so. So it was like a social media just for a word. It was called Body Space. It was called something else. Was it? Yeah, if you actually, if you Google, there's actually that still, there's posts, someone made a profile of me on that channel.

Wait, wait, made a profile of you? Yeah, using my images and stuff. Oh, wow. Yeah, it's called, is this the one we're like, no, there's a huge poster of you. Oh, that's not what I'm thinking of. That is it. Is that what you're thinking of?

Yeah, it's bodybuilding and stuff. Oh, that's not what I'm thinking of. Yeah, it's a social fitness app. I guess it still exists. I wonder how popular it is. I don't know anybody that uses that. Yeah, interesting, right? Uh, it is.

Yeah. Anyway, you guys want to hear some embarrassing stuff? Of course, yes. Please. So, uh, so I'll give you the backstory. So, I have every once in a great while, I'll get really bad vertigo. So, you guys remember, I think it was like three years ago,

when I got vertigo, hell of bad one day, and then I came into work and I was just a mess from it. So again, this happened last night, right? So I turned too quickly in bed. So for people who don't know, certain types of vertigo can get affected. There's these crystals that float around in the inner ear. One of them can get dislodged and it can create this crazy sensation that you're literally spinning or moving.

Yeah, it's awful. Oh, it's the worst feeling. You just, you want to throw up. I've had it so bad where it made me throw up several times in a row right away. Last night's was bad. It wasn't that bad, but it was really bad. So I just laid steady, fell back asleep, woke up this morning, it was gross. So I did these Eppley maneuvers, which is this head positional technique that gets

the crystal to move in the right position. I actually bought this hat, by the way, it's the dorky's looking thing in the world. And it's got this floating little thing in it that allows you to move your head in the right position to do the Epli Manu. Please, yes, please share. It is literally the most, like I will never show this thing.

So I had to do like three rounds of this Epli, and when you do the first one, oh, your eyes do this, it's on your head gear. Yeah, so I had to do like three rounds of this epilem. And when you do the first one, oh, your eyes do this. It's terrible, terrible feeling. So that's feeling pretty crappy this morning. Jessica gets up, she goes downstairs, makes herself some coffee, and she's having a nice quiet morning for herself, which this is me, my self-aware non-egoic version of myself talking to. She totally deserves.

She never gets this time. The baby's always around her honor. She never gets this time. Anyway, I'm feeling crappy, right? So I get up and I'm like, oh, do my thing. I'm late. I plan on coming in doing a long-legged workout. I only got to do about 45 minutes.

So I'm like kind of Russian. And I go downstairs and I'm like, hey, you want me to make you some breakfast? She's like, yeah, so I'm like, making her some breakfast real quick. And I'm kind of feeling crappy. And so I give her some shit. So I'm like, I kind of acted funny.

She's like, what's wrong? I'm like, I made you breakfast. Like, you didn't even put my lunch in my bag for me or whatever. So, by the way, okay. I'm not speaking for every man, but most guys, when we feel crappy, we kind of become babies. Oh, I'm like, I'm a pain in this.

Yeah, like I wanna be, I wanna feel, you know, nurtured or babyed a little bit. And if I'm not, then I'll start feeling stupid. So anyway, that's what came out, right? So she felt like, excuse me, like what's going on? I never get a chance that she finally got like a 30-minute workout. She's really hard for her to get in. So I made her feel real bad and like, you know, five minutes later, I feel terrible. So I apologize, but she already feels bad, right? So just a lesson here.

That's right. Put the sandwich in the bag, Jessica. No, that's not what it is. In the bag. It's simple. That's not what it is. You know, that's your lesson. That's the lesson. Okay, if you're watching this, that's at the end of the day. With the goddamn sense, yeah. It's so cool, you know, loving thing to do. Yeah, you know what it is, and you said this a while ago,

when you guys first had max, you kept saying how much you missed Katrina, right? It's because you just, they're just without a baby, there's so much time you can spend with each other. And then when there's a kid, it's never going to be like that. The irony that is that you don't see that until you have the kid. Correct. I think I've heard that said to me a hundred times.

It falls on deaf ears. Yeah, I mean, it's been told to me a hundred times and I would be, I'm already so busy. And then I'll send you have a child and you realize, like, hold your hand. I understand what busy really is. Yeah, I know what free time used to be. I don't think anybody realized it till you actually have the child.

So do you get like something in your ear, like water, like how does this like occur with, you know, keep happening? No idea. It happens to me once every couple of years, two to three years or so. Yeah, and how does somebody know they actually have that and they're not just kind of dizzy or like what's what? Okay, so do you get diagnosed with it? Like, do you go in and then?

I so I did years ago. Okay. So I used to train in ear nose and throat specialists. Dr. Rufo Rufio, I think I forgot his name. Anyway, great. Moro was his first name, great guy. And he, he's the one that diagnosed me. So he put me in a position, just to see how what happened. And my eyes did the, they do this thing

where they, they'll go back and forth as terrible feeling. And he's like, yeah, you've got, you know, be that benign, positional, something, it's a type of vertigo. But that's how you'll know. And you can test if it's your left ear or your right ear where it's coming from

So that's pretty much it and I guess People some people are more susceptible, but there's car so there's car sickness you ever been car sick? Yeah, okay, so it's like that except Also the world is moving like if it's really bad. I literally can't stand. It's like everything is spinning It's terrible. Yeah, no thanks. It's like being drunk and car sick all at the same time. Yeah, without the fun parts. Oh, yeah, exactly. Without the fun buzz or whatever. Right.

Speaking of a fun buzz, I am loving the Ned Hempoil capsules. Oh, I love them. I tried them for the first time of the day. Yeah. You know, the best part is you don't taste the stuff. No, aftertaste either you don't purpose it up like you show. You know, sometimes so yeah, no, it's. I actually really enjoy the taste, you know, but yeah, it's game

changer for Courtney because then she can just take the pills and, you know, get the same experience. So I gave it to my mom because she can have some anxiety and stuff. Yeah. And I had her just take one and she loved it. She's like, oh my God, I felt kind of calm and good. And she's like, is this... Is it your dad using it right now too?

My dad's using it for pain. So he wakes up stiff. He's got arthritis up and down a spine. And what he should be doing is mobility exercise. And he should also eliminate certain foods from his diet, but baby steps. He's not gonna do that. So I convinced him to take something instead. So he's doing that, but it is helping him. He's not gonna do that, so I convinced him

to take something instead, so he's doing that. But it is helping him. He says when he takes it, he wakes up and he can move better. Now, the only problem with that with my dad at least is when he starts to feel better, he starts to do stupid shit that makes him feel worse later. So he'll wake up, be like, I feel good, sound. And it'd be like, you know what I did?

I went in the backyard and I tore up the whole lawn to do the thing,, you know, he'll wrestle with my brother. My brothers, you guys have seen my brother, he's massive. And he'd be like, oh, I feel good. Let's see if you can take me down. I'm like, Dad, you're like 65 and you got arthritis everywhere and your son is, you know, 230 pounds horse. Like, why would you tread it? I got to show him I could still kick his back, which you can. Hey, Jess and I heard you found the show succession. I did. I just found on HBO Max, I'm enjoying it. It has like a, a billion kind of vibe to it, but yeah, it's just interesting, like the

power dynamic of like, you know, who's trying to run the company and all. So it's, I didn't know that, you know, it's been out for as long as it has. I was going to present it to you like, hey, do you want to film this awesome show? And of course, Adam's already on top of it. Well, Doug and I have been talking about that for a minute, right? Doug, you've found that too. Like, wait, I love the show. Yeah, we both, you know, I didn't know, and I, one of you guys brought it up that,

McCoy Culkin's brother is the one of the main characters. I didn't realize that. Well, he looks just like a boy. Yeah, when you say, after you say, you're like, oh, God, that's totally him, right? Was he in anything else before that? Like, I don't know, he was, he's been in a few movies with his brother. Like, if you go back and look at like home loan,

all these different things, like he's been there, as far as I know. Didn't Rogan just recently, or in the last year, interview him? They did? Yeah, I listened to that one. I didn't listen to that. What's interesting?

Now, what's the up to? Because I always feel like he's weird like I have no idea what he's up to but he He's actually like I mean he's fairly normal like considering the fact that he was a child star and most child stars are like just off the rails but he's He's dealing with it pretty well I think that he probably took some time off Hollywood and all that kind of stuff and his read gained, you know, some sense of normalcy in his life, but yeah. Let's cult or whatever. Speaking of that, I tagged you guys in the Britney Spears movie.

Oh my god. Did you see that? Okay, so, so, so, so here's a, I have a theory. Yes, he did. Or a prediction. Thank you. I'll make a prediction. Yeah. You know how she apparently she escaped this thing where her dad was controlling her escape Escape to say yeah, one the court case. I say escapes. That's what everybody was talking about. So you think like societal pressure had to influence on all this? Well, I think we may learn why dad wasn't kind of subscribing. You think so? That would be crazy if all of a sudden. She just blows like she looks very stable to me.

She does not. Right away, right away, that happens. What does she do? Remember, she's a 39 year old mother. Okay, literally. Right away. Boom. I would.

I won. Tits out. Yeah, look at my move. You think that has something to do with the court case winning? I do. What? I think she's hyped and she's like, now I can be crazy. I feel like you would, if you were being held captive in a sense, right?

I feel like she would be doing things like that more. That is kind of the symbolic liberation move, right? I guess that's true. Yeah, no, no. You should have let him all the way free if that was the case. That's true. She did, but it was kind of censored the nipple. I'm sure there's a version online.

I wonder if she's going to do it only. What is it? The only fans? Oh my god. She would make a billion dollars. Remember I guys, remember I brought up on the show that the only fans is moving away from like nudity and stuff? Yeah.

Anybody heard anything else? No. Follow up on that? No, nobody else has. Yeah. Just as very, I mean, Adam's very concerned about this apparently. It's as if it's affecting the hell's going on.

I'm just happy she's free now. Yeah. Someone's shared that clip with Britney. Yeah, that is. The bill cost me mean that that work. Yeah, no, I think she's, I think she's kind of crazy a little bit. I mean, okay, it is strange when you see a woman that age, nothing wrong. By the way, I think she's very attractive and looks good, but that's typically an insecure

young kid that'll do that on a straight girl. It looks like a younger girl move. Yeah, you don't expect that from someone who has kids. Well, I imagine you make millions of dollars before the age of 20. You kind of skip a lot of maturity that you would go through. That's a good point. Yeah, I mean, I feel like that's,

she's probably in many ways, in many ways she's probably very mature and had to deal with things that people that age didn't have to. At the same time, I think she's probably frozen mature and had to deal with things that people that age didn't have to. At the same time, I think she's probably frozen in time with a lot of things to get her to go through. She got ridiculed, unjustifiably crazy for just barely even showing skin

and doing sexy moves and provocative stuff when she first started out. Because it was kind of crazy. Did you watch that documentary? Yeah, it was so cool. I was so excited. I was so excited. I was so excited.

I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. I was so excited.

I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. I was so excited.

I was so excited. I was so excited. I was so excited. I was so excited. I was so excited. And they were like, okay, should I go all the way slutty? Should I go all the way, you know, who's that whole thing? Yeah, right. Christine Aguilera, she went full on. Remember, she was from that Mickey Mouse Club group. And she went crazy nuts. G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G-G- for that. She did. Now some people at the time, I remember people saying Christina ruined her, is gonna ruin her career and other people saying no, she's not gonna ruin her career. Looking back, she might have, she might have, remember Christina Aguilera had incredible voice. She actually was super talented as a singer. And after she did that, did she do a whole lot more? Oh, I think so. I mean, she's on like the voice. Andrew, I know you're a big Christina Aguilera fan. He's like, what do you mean?

He was wearing her shirt the other day. Yeah, so what is up with her? I mean, I think she still went on to do pretty, pretty good. Yeah, I think so, bro. I think she did things. I think I did. I don't follow, I don't follow pop and celebrities. I know I don't, I really don't.

It's ever Britney Spears, I was there. Britney Spears. Lily, Britney Spears was the only like famous person that like I followed her paid attention to when I was a kid. Other than that, I just, I never was into People magazine, I didn't watch. She was like entertainment. The entertainment.

Girl next door. What's the other, what's the other popular show that's like entertainment that everybody watches? I'm not gonna do it. I'm gonna do it. Ryan Seacrest, anything Ryan Seacrest is on. I'm changing the channel. What was that one on MTV?

There was that one where they would show that the top music videos and there was like that one TRL Look at you with the Mee trivia Come on dude, that's like you know, it's funny and I was actually watching another shown in HBO Max It was like kind of covering the whole woodstock the the one that happened like in the 90s That was so funny, by the way. Oh, did.

They tried to recreate Woodstock, and it was the opposite. It was the opposite. Well, look at the list of bands that they brought. It was so stupid. None of them were in there like, piece loving, free loves. It was all aggressive, heavy metal and wrap. Did you watch that documentary? I was gonna watch it the other way.

Yeah, so it was good. I didn't finish it all the way through because it made me kind of uncomfortable just because it's just, you could just sense this energy and vibe like of the people that were there, like how bad it was gonna erupt in their face. Dude, there was violence,

there were like, people getting sexually assaulted. It was so opposite. So why I bring that up is because the whole TRL thing, so you remember like Carson Daly and then there was like another guy, Dave, whatever his name is. But, Shelby White, dude.

Yeah, yeah. And so the Carson Daly goes to like address this huge sea of people and just like hey, like like doing his whole tear I'll think everybody's booing throwing shit at He's like he's just getting pelted right and apparently there was this whole Like everybody was upset because that was like MTV used to just show bands that were kind of on the up and coming and a lot of them were rock based or like, you know, alternative and it was like a lot more,

you know, in that kind of genre and then they started incorporating these teeny-bopper like the Britney Spears, the Backstreet Boys, like they just started kind of smashing that in there with all this like bubble gum pop shit. And so all these like angry dudes and people there just like you fucking like yelling at him that like they ruined

their MTV and all this like pelting him with like rocks. I was like wow. That was on that was on HBO Max, right? Is that what it was on? Did you guys see the article I shared that I didn't even realize that 18 I didn't know how silly right? I didn't know 18 T owned HBO Max. I didn't real. that 18 I didn't know eight to hell silly right I didn't know 18 to own HBO Max I didn't real yeah they do yeah the article I shared was just that they they crushed their their last quarterly because they came in their subscribers

that have the increase of it on HBO Max is like 43 million subscribers do you know I think well Netflix lost did you see that yeah so that's what I think I's what Netflix lost. Did you see Netflix lost like half a million? That's what I was gonna ask, though, I think. Maybe more. I thought they were approaching like a billion users or something crazy. Do you know what Netflix subscriber basis? I know it's ridiculously high. I don't, but let me look at it.

I was gonna go on the screen. I know they lost five. I just wonder if it's not. Well, I want to watch this. We've been talking about this since the beginning of all this stuff going on, right? So I really want to. The strong wars.

Yeah, see who comes out on top. And as you start to see these other ones rise, you know what I really want to try. Yeah, see who comes out on top. And as you as you start to see these other ones rise, you know what I'm starting to question too, was my original breaking free of the cable was to save money, right? More choices for, but I'm starting to add up all the streaming services that I have my very equal. I might be up to or maybe over what my cable was before. No, what you'd... What's it at? Oh, 207, it's not that much higher. Wow. And they lost, I want to say, 500,000 people,

and their shares dropped. And price, Netflix lost quite a bit. Maybe you can look that up too, does it? Did you read an article that they attributed to something or is it just because of competition? Well, politically speaking, they're saying, oh, they, you know, all the work programming. God, you must have been reading like a Babylon

or some shit like that. I don't remember, but. Yes, it's good. But reality is the likelihood is that it's just competitive. It's a much more competitive. Netflix was the only show in town for me. Yeah, no, and honestly, I think that these other ones are doing a better job.

I just, I find the quality of documentaries and shows that HBO puts out, although they can't hang with Netflix as far as the amount of content, but I think the content's better. I think they get better actors. I think they have better story plots. The stuff that the HBO Max has, I like better than most. They don't have as much. Oh, not even close.

I think Netflix crushes them. Yeah, so I was right. Almost half a million. And that was in the second quarter. Yeah, I'm excited for a course. I don't remember the title of this show coming up. But Apple has put a ton of money into this ultimate epic science fiction.

Yes, the series. Yeah, if you look it up, I don't remember the actual title of it, but like it's apparently a lot of Inspiration for some of the biggest you know science fiction franchises out there came from this foundation foundation Yes, what is that about? So yeah again, it's just this like really expansive universe that that this author had created and so yeah They put a lot of money in like, so this is like their game of thrones kind of hedge that they're gonna be promoting soon. But yeah, because Apple's been somewhat,

you know, hit her mess with me. Like they, obviously they try really hard to make quality shows, which I appreciate, but they're like, so the one was, was that newsroom one. I love that, more show. Yeah, the morning show, they did really well with that, but they haven't really had like many hits since.

So Doug has a trailer up, the imagery looks amazing for foundations. You know what, okay, so here's what sci-fi. Oh, I'm so excited about it. Well, here's what sci-fi does, sometimes what they do that fucks it that they fuck things up, is they spend, and I'm not saying this is what's happening here because this is a trailer, there's no way for us to know.

Is that Matthew McCartney? It look like... That wasn't him? No, I don't think so. I don't think they have big... So where Sci-fi sometimes messes up is they focus so much on the imagery and how cool things look and then they don't spend either time or energy. That's the avatar effects on the story, right? And so the story sucks, but

you've got all this cool imagery. I hate it when you know when they do that. Yeah, agreed. No, this apparently this is a really rich deep story. Really? Yeah. Now series or is it a movie? I mean, series. Oh, okay. Expensive series. Now, the back to your comment about saving money, spending, up spending more money. I've heard people say that, like, oh, this was supposed to save us money, but now it's costing us more money.

You're not comparing, people don't compare apples to apples. If you compare the choices that you had before, the quality that you had before, to what you could get for the same price now or less, it is much cheaper. The difference is we have so much more available that we end up just getting more stuff. So, I mean, if you go through all the channels,

I don't agree with that. I'm saying it more ironically or tongue in cheek, right? I mean, that was the main driver for me to switch over. I was like, man, I'm paying 250 a month for my cable bill. This is crazy. I only watch a handful of shows.. I was like, man, I'm paying 250 a month for my cable bill. This is crazy. I only watch a handful of shows. So when it's happening, I cancel it.

Then I start, which is like Sling Studio and HBO, maybe like two ESPN, maybe three or four, and I'm spending, you know, 60 or 70 dollars. But then like, oh, then Prime comes out and then, oh, Neppa, and then before you know, I'd have- To get you. But also, you gotta appreciate the fact

that you can cancel out in like, you know, it used to be such a pain because everything's bundled you know through cables. So at least like if you want to be more, if you want to like make sure you're not spinged to which way. You know that Apple has an awesome feature. My brother-in-law, who always, my tech nerdy brother-in-law

always saves me when I get in pickles like this. So I brought up on the show like a long time ago how Katrina, every like, I don't know, I'd say every quarter, every six months, she goes in my phone and my bills and she goes through and cancels things that I've been paying $7 or $30 a month for however long and not using the service.

Anything that you've linked to your Apple pay or your card to Apple and you use to do that, there is a place where you can go, it has all of my subscriptions. You can go to me there. And you just turn it off. So much easier. Oh, that's great.

Because you know what a pain in the ass sometimes that is to cancel something that you've subscribed to and you can't figure out where is the unsubscribe button on their website or how do I stop this from stop this from it's not that easy. Oh, so there's a there's actually a part in your in your iPhone that's like a set in the settings where you just go over and it shows all of your subscriptions that you're paying for. I think the future of streaming at some point it's going to take a while to get here, but at some point is going to be you just buy shows. That's it. There's not gonna be, you have to sign up for a network.

Well, it's kind of like that already. So there's like apples like that, prime is like that. You know, you have your, you get your, all your freak, I think it'll stay like that, where you have a bunch of freak content, which makes sense, because that's gonna bring everybody in. And then yeah, but don't you have to subscribe still and pay a fee? Well, yeah, to like prime or whatever. That's what I mean. If you have prime, you get all their movie stuff. Right. But what I mean is I think you're not going to have to pay any subscription.

I think you're going to be, you're just going to be able to shop and pay individual. Well, it's kind of, yeah, that's the case too. You'd think that like they'd allow the very first episode to be free and then everything else. So that way you get. Eventually, they do. So yeah, I've seen that. Epic does that. There's still what you're saying is already happening.

You're not paying for prime movies. You're playing for prime the service to mail to your house. That's what you're paying for. And then they give you free access to a bunch of movies. And then if you want to buy upgraded, you pay all a card. Yeah, no, I know that. And prime is not a good example necessarily because Prime, I'm on offers,

way lots of other things that have nothing to do with streaming, like you said, like the pre shipping, which I think is super valuable. I'm saying just streaming period, I think as it becomes more and more and more and more competitive, eventually the winning model is gonna be, you don't pay nothing for any subscription, you just go on and pay the money.

Well, so I think what will happen is it as it gets more and more competitive like we see is happening right now, is Netflix will probably have to move to a model. So they're also building their original content. It's like what supplement shops do, right? So they'll make their most money off of their content. So they'll get you in for free

or for like a next to nothing type of price. There's no licensing fee, no nothing. It gets you in, right, to come watch their streaming. And then they'll have all their originals that they can 399, 499 and upsell you too. Like that's it. I think that's an interesting theory that might go that way. You want to hear something really cool? Yeah, it's like I some two. So two studies, two studies on resistance training came out. So one came out that compared resistance training, strength training, right, to cardio and then to nothing. And it's another study that shows that resistance training

is superior for fat loss. It was a head to head competition. You burn more body fat with resistance training. They had obviously a positive effect on their metabolism. And long-term, it was just much more effective. We talk about this all the time. Then there was another study. This is an interesting one now.

So there's a compound, and this is very complex, to be quite honest with you, I don't remember the name of it, but there's a compound in muscle that prevents hypertrophy. In other words, it's kind of there, and it's not myostatin or anything like that, but it's in the muscle,

and what it does is it prevents muscle from growing. When you lift weights, this compound, what they found in the study, leaves the muscle. So now the muscle is free to grow, because you've sent that muscle building signal. Guess where it goes? Fat cells. This compound goes to fat cells,

and it makes the fat cells want to burn and release fat, or prevent, or slow down fat accumulation. This would promote our theory. Where we talk about how Billy Muscle doesn't speed up your metabolism as much where people try and argue that. Right, but there's other effects. Exactly. This was a New York Times article and I don't remember the the term, what it was called,

but it was an animal study and this is the first time they observed this and they said that resistance training strength training Primes your body to burn body fat Literally by changing aside from the fact that muscle tissue is more expensive needs more calories That's only one yes component to it. Yeah, it's also sending a compound over to fat cells Which encouraged the fat cells to be utilized as energy? It's a compound so I mean this is a chemical that you produce that kind of compound over to fat cells, which encouraged the fat cells to be utilized as energy. These are the compounds. So, I mean, this is a chemical that you produce that kind of... I can't remember what they call it.

Part of a hormone mechanism. No, I can't remember what they call it. I'm not sure if it's part of a gene. I think they... Like, it gets expressed. Vesicles is one of the terms that they use for how this thing travels through the body. Right. But they found them accumulate in fat cells from the resistant train, like left the muscle,

so it's like your muscle is signaling or your body is using the muscle to signal to fat, and it says burn, which is remarkable. Well, you know right, now you just think about all the scientists that are gonna try and figure out how to like artificially reproduce that. Correct. Well, I'm more interested in pointing out this was something that we've been touting for quite some time.

That's right. The academia used to, I remember when I first said this on the show, like, I don't know, four years ago or what do I thought of it. And I got just hammered. Yeah. It's not 10 calories per pound or whatever. Yeah, exactly. And then everybody started, started arguing over semantics that it's not that.

And the point that I was making was that it's what it does for the body as far as speeding metabolism is much more than what I think that we know right now. And so this just proves that. That there's much more going on than just the tissue is more expensive and use more calories. Speaking of which, predictions and whatever, you know, we've been saying, and I've been really making the case that we are entering soon. We're entering into a stage where resistance training and strength training is finally to get the credit that it deserves.

It's coming from studies and the medical field. That's going to drive it. That's exactly what's happening. We are now seeing medical journals and doctors and weight loss, quote unquote, experts start to say, oh, this is the best way to burn body fat. It's the lift weights. And this is just one more study that shows, kind of what's happening.

The metabolism is extremely complex. It's the second most complex thing that we've identified besides the human brain. And we know through experience that when you lift weights, there's this incredible fat burning effect that comes from it that you can't calculate from the calories burned while doing the exercise or even the per pound of muscle and how many calories that burns. There's other stuff that's going on and this is one of the first studies to show that

there's some maybe some gene effects or more proof there. What did you have for us Justin? Yeah, so I was actually going to go in a paranormal direction. Yeah, I guess there's been this weird phenomenon. Every now and then I check out that website next door because, well, Courtney gets obsessed with it. It's just kind of fun to watch and what people are talking about and obsessing over and stuff. So apparently there's just been this trend lately that owners, dogs have been acting very strange. And it started out with this one thread of this couple that was like, yeah,

we were just sitting and watching TV and all of a sudden our dogs just all of a sudden out of nowhere just ran to the corner of the house and started barking. And, you know, like, and there's nothing there. And it freaked us out. And we were like trying to figure out. And then I said all these other people started piling on. And they're like, yeah, all of a sudden, you know, just out of the blue, like a dog woke up out of its sleep, got up and started barking, you know, just randomly in the air. And so, you know,

like some people were like, oh, we got like ghosts. Like what's happening? And so then it became like, well, maybe actually if you go back to the 89 earthquake, there was like a lot of this kind of behavior beforehand with dogs, because they could sense, you know, these vibrations or this movement of, you know, the plates and all that kind of behavior beforehand with dogs, because they could sense, you know, these vibrations or this movement of, you know, the plates and all that kind of stuff. That's weird, because dogs never bark for no reason. You know what I mean? So it's so uncommon.

Yeah, exactly. I get that too. Like, it could just be a random occurrence, but it's... No way, their senses are crazy. But, dude, wouldn't the earthquake follow shortly? Like, like, it wasn't like regular behavior.

So you know when your dog just out like barking at some like critter outside or whatever, it's pretty like predictable, or they like actually go to look, you know, but they're just like barking randomly at like a wall. Yeah, well there was a case like that. I don't remember where it was

where the dogs in this particular town were all freaking out all the time. They couldn't figure out what was going on. And apparently there was this factory across the river that was emitting this sound that normal people couldn't hear. Obviously, because dogs have incredibly sensitive hearing. But the dogs could hear and it took them a while to figure it out. And they could not figure out why the dogs were freaking out. So yeah, yeah, that's totally something that's plausible. And also too, like somebody theorized that,

some of those rat traps that are like electric, sets up dogs off because it's like they can hear that, that the emitting like electrical sound and it like freaks them out. I've always been fascinated with the dogs senses, man, the ability for them, like, I'll have somebody walk on the street and we have a good size house, we could be on the complete opposite,

hanging out, watching TV, Mazzy could be sleeping, they'll send his head pops up and you're like, what the hell? And I go walk, we're the front door and you can see someone walking back. It's another world. Dude, they live in another world.

It's crazy. Do you guys remember that anti-pot commercial? Because I'm in the 90s. The drive through with the the dog that talking talks to the dog. Yeah, yeah, yeah, I should just point in you Yeah, the dog exactly. Hey, those commercials didn't work if any of the people you want to try we like will you can talk to dogs? I mean, it's amazing. We've all enjoyed to do it. Or the one where the girl, like she turned into like melted into the couch. You know? And I remember watching that going,

what does that feel like? I might maybe I'll try this out. Like your commercials did not work. Terrible to try it. Yeah. Hey real quick, I hope you're enjoying this show. Real quick, we have a sponsor called Allie Pop. They make sodas, no joke, these are sodas,

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All right. Enjoy the rest of the show. First question is from Elfors 215. Can heavy caffeine intake make it more difficult to drop body fat? Oh, actually, and they put six to eight cups. Yeah, that's actually a pretty good question. I mean, look at me.

Yeah. Well, the whole cortisol thing, right? We talk about cortisol junkies. Yeah, well, the studies show that caffeine has a positive effect. In other words, it helps burn body fat, could help stress appetite, give people energy, burn more calories. In terms of kinesthetic movement. Yeah, but the problem with that is that there are,

there's definitely a subset of the population that doesn't do well with caffeine. And if you abuse caffeine, it definitely induces this kind of stress state in the body, which can probably make you overeat or make you not move as much. I know if I have too much caffeine, I get this paradoxical effect where my energy is not higher, it's actually lower and I feel more depressed. Well, to Justin's point, isn't the research that supports the benefits of caffeine in regards to the movement?

It's not necessarily like caffeine goes in your system and helps speed your metabolism up or burn body fat. It's that when you're on caffeine, you for the most part should have more energy or activity. Overall activity increases. That's gotta be most of it. I mean studies will show that it improves insulin sensitivity or at least coffee in particular.

But here's a thing with caffeine. Does it improve your health or does it take away from your health? Because I've worked with lots of clients who had this kind of HPA access dysfunction back in the days called adrenal fatigue, overstressed, overworked, hormone imbalances, and caffeine was not good for them. In fact, taking caffeine away after they adjusted, improve their ability to burn body fat and build muscle.

So, it's one of those things. It's got to be the right dose and for the right person. Too much is bad. It'll make everything much worse. Yeah. I mean, if it's taken away from your recovery, if it's hindering the quality of your sleep, all these things, you have to factor out because those do contribute massively towards your goal of losing fat.

There's going to be a massive individual variance here. Huge. My personal, so when I start to feel to your point, so when there's, there comes a point when I've been increasing my caffeine intake over time, that all of a sudden I get to this place where I'll have the fourth or fifth cup of coffee or rock star or energy drink, and I actually get tired almost right afterwards. It gives me like a initial little bit of a spark,

and then 30 minutes later I'm just like, er, groggy, and I feel. And I have a sweet spot if you teeter over, or yeah, I have the same experience. And so I know that as I start to slowly, because I always go all the way back down to like my, like my baseline for me is one cup of coffee in the morning when I start my day. It's kind of like how I reset, right?

So I'll go, I like that. Just like waking up to that. Once I start to scale up to beyond that and I start to feel those adverse effects where either one, I get tired and I dip early in the day because almost I've had too much. Or if I start to see it start to affect my sleep, which both those start to, and for me, that starts to happen, which is whatever the amount of caffeine is in a rock star and two cups of coffee is kind of my threshold.

Once I peek over that. It'll probably around five or six hundred milligrams. Well, I mean, the rock star's 220 coffee is probably a hundred, right, or 80 each. So it depends on how big the coffee is. It's the normal cup of coffee. It's not like a Starbucks venti. I'm talking about.

I take caffeine in typically capsule form, so it's measured. And I know for me it's about 300 to 400 max. And if I work up to that, the funny thing about caffeine is it's the most widely used, and I would say abused drug in the world. It's super acceptable, but it's a classic drug. Classic, you build up a tolerance,

it's got very bad withdrawal. Just like going, oh very addictive. Go off of anybody who drinks coffee or has caffeine on a regular basis, stop cold turkey and then experience some of the worst withdrawal of experience in life. I've gone off cannabis cold turkey

and it wasn't as bad as going off of caffeine. So it's just one of those things, but it's the right dose. I know for me, the right amount of caffeine, for example, will give me a better workout. Too much makes my workout way worse. Well, I think the point is question is that is caffeine have a mechanism that directly affects fat storage, which I don't think that's true, but I do think that to our point, you can get to a place where you're having so much of it that it then begins to affect energy levels, which then could infect workout potentially, and or sleep.

And if you start messing with sleep, then yes, that will affect recovery, building muscle on those things. There's a cause of an effect. But there's not like a, oh, once you hit over 400 milligrams of caffeine, you now start to store more body fat or something like that. No, that's not how this works, but each person probably has a threshold to where you start to see some side effects that could negatively affect you and your pursuit of fat loss or building muscle.

Yeah, because the thing is, it's essential nervous system stimulant, so theoretically, it makes you burn more calories. But when you really look at the, you look at, just look around. Look how many people have caffeine and how many people are obese. It doesn't make up for extra calories. It doesn't make up for eating poorly or not, exercising.

And again, I'm gonna make this, I can't stress this enough. If caffeine is causing your health to decline, if it's reducing your ability to thrive, if it's causing stress effects in the body, then it's going to hurt your ability to build muscle or burn body fat. Because when you're unhealthy, your hormones are off, you're not getting as good asleep, you don't feel as good. And in that state of being, you're not going to be as effective.

I just think it's a good habit for you, everybody. Even if you love caffeine and you don't think there's any negative effects from it, it's just a good habit to bring yourself down every once in a while, every three or four months or six months. If you know you've been consistently having X amount and that X amount continues to grow,

that it's probably smart. And I mean, for the least, it'll be cheaper for you. If you get into a place where like I said, where I rock star two coffees, that's basically $3, $6, $10 of caffeine that I'm taking in a day, completely going back all the way to the direction, then it only cost me the $2, $3 for a cup of coffee to get the same effect. So I mean, I think for financial reasons, it's smart to do it.

And then also for the addictive properties that come with it. Next question is from Mo Strength Gains. You've ranked the big lifts a few times. What would you consider the top five accessory movements outside of a squat or deadlift variation, overhead press and bench press. I would have to put a row in there. I think a barbell row or a dumbbell row.

I'll give you that. So there's one. Is a very, very important exercise. I'll do one more and I'll leave this one. I think you guys will probably guess to split stance squat variation. Well, that's a squat variation. Yeah. Right. I mean, that's a dance squat variation. Well, that's a squat variation. Yeah, um, right.

I mean, that's a Bulgarian split squat is a squat variation. Would you see a lunges part of the squat variation? That's what I mean, because I would go that direction. I think we could put lung because you have that back leg, it's stabilizing differently at different exercise. Yeah, I would say that lunging or Bulgarian or back step lung or something like that has got to be up there.

So there's two right there. So what do you guys think for the other three? Yeah. I mean, I would think like a pull up, you don't see that on there, right? That's not bad, that's not. Pull up would definitely be perfect. I give it that.

I like pull up for sure there. You know what's hard about this is that a lot of accessory movements are very similar as far as how I would value them. You have the big core lifts that we talk about so much and we rank and we say are so valuable. Then I feel like all the rest of them are very debatable. Well, would you put this one up about that one? It's hard for me to list what I think is the next. Just preferably, I would also throw in like a farmer carries

just because of like the overall value of what that brings, like in terms of like loading of weight, but also like reinforcing good posture. And like, I can pretty much like, I could see that. Plug and play that in a lot of different types of programs. I could see that. I would even put a dip, you know,

using your body weight to press yourself up or push your body up, just like a pull up to pull your body up. Very functional. I mean, I'll give a dip, I love dip because we already did two pulls, right? So we did the row and then the pull up. So I can get down with that.

I love the dip for your push. Yeah. Because I was trying to give other push exercises that's not a variation of the overhead press or the bench press. Yeah, I was seeing the farmer carry for the deadlift, you know, like in terms of just holding and stabilizing.

Or just stabilizing, yeah. Overhead carries and maybe trying to think of something that would be a very valuable. Yeah, that's a valuable exercise. So we have the dip, we have the row, we have the pull up, we have farmer carry. Farmer carry and overhead carries? Overhead carries are pretty good.

What about like chopping like rotational stuff, you know in terms of like a med ball toss or something? Like a, I mean, it's, again, this is an accessory that's, it's not easily programmed. Why we're over here fumbling all the way up to you, off right now, I want to point out that this is the, that's the point, right, that those, those top ranked exercises themselves,

somebody can get in the most amazing shape and never move outside of them. And the best thing you can do after you move outside of them is all the variations of those movements. Yeah. And then we can get into this debate of all these other secondary movements or accessory movements that are great.

And I'm not saying these are all bad exercise. I'm just saying that when you compare them to the big five, there's so many variations within the big five that I think are incredible. Well, that's like, are incredible. Well, that's like, are incredible. Well, that's like, are incredible. And the kind of subsect is what you do is you find like the you know the other versions of the squash

The other versions of the deadlifts, you know like the to implement in the programming as far as like your second tier While putting it together After that it's like okay, so now what are we actually trying to do to add to adapt towards? I mean would a chest fly be in here? You know what? I'll say this. Let's imagine this is a step up. So imagine this is a routine, right? You're designing a workout plan for someone. Yeah.

And we have to pick an exercise for each major muscle group. Well, now we did, I mean, pull up, dip, row, you know, farmer carry, like why not put something like a Turkish get up? Like that would round this whole thing out and include a very functional stabilization component. Some core. Oh, I was thinking of, okay, what would I do

if I was going to use the next best accessory movements and I want to attack the entire body? I want to hit a chest exercise, shoulder, arms, back, legs, but I can't use the five big. What am I? The four big, right? Yeah, four or five in but I can't use the five big. What am I? Before big, right? Yeah, four or five in this case, they use five. What would I do?

And the dip can argue, you can argue is your chest, right? Right. Chest shoulder, chest, chest, chest, back, back, back, biceps, and rows. That goes there. Legs, we're going to say what you're going to say. I say step ups and lunges. Lunges, squats, we're already there, right? So lunges give you that other there. Legs, we're gonna say what you're gonna say. I see step-ups and lunges.

Lunges, squats, we're already there, right? So lunges give you that other component. Okay. So let's see, we don't have like a functional stabilization type, I mean, farmer carries are really good for that. You know what would be good. I mean, I think that the next one, the next one we can add is debatable, right?

I would love to see the comments after this video, because I know Andrew, you know, puts these videos together. I'd like to see in the comments what people think that that next exercise should be. Yeah, there's really not a wrong answer here. And I think I can argue almost any other accessory movement. Let's see what you guys think. Next question is from brother, Louis, Louis, Louis 87. Next question is from brother Louis Louis Louis 87. Can I still build muscle loose fat, even if I walk 25,000 steps a day?

I work out three or four times a week and do intermittent fasting every day. I am also at a caloric deficit every day. What is your advice to do body recomposition successfully given my situation? Let's forget all the information he gave us because then we'd have to design a routine and ask him more questions. Here's the real question.

Can you lose fat and build muscle at the same time? Typically, it's very challenging, especially if you're intermediate or advanced. If you're really advanced, you've been working out for a while, we've been eating pretty good for a while, and then you decide to go on a cut, and you're like, I'm gonna build while I cut. Like good luck, like this is a very challenging thing to do, probably not. We call that like the Goldilocks Zone.

Yeah. If you're a beginner, this happens all the time. Every single new client I trained, gained muscle and burn body fat in the first few months. There is an exception to that. The advanced or intermediate person who's been off on a layoff, right? So when I, if I've been off for a few weeks,

well yeah, that, I would put that in the same category, the decondition. Well, yeah, so that's important though, to note that because someone who's thinking that they've, they've been training for a long time, just now they think, oh, there's no chance of me doing this. This happens to me every time I go back to my training, right?

So, and the way I do it is I actually don't focus on losing, I focus on building. I try and eat a maintenance caloric intake and I go back to building. You like to metabolism do the work? Yeah, that the metabolism do the work. I figure, okay, this is my body needs, let's say hypothetically, maintenance is 3000 calories.

I'm back to training for strength and trying to build. I'm gonna eat till I'm satisfied, say 3000 calories. And then, evidently, what happens in those first couple weeks is my body starts to remember where that had muscle, it starts to put the muscle back on, and then my metabolism starts to inevitably speed up, which ends up reducing my body fat percentage. Yeah, so aside from the muscle memory effects, if you're consistent, consistent, consistent your advance, your best bet is to preserve muscle. So now how do you best preserve muscle?

That's a good question. You try to build it. The goal is always to try to build muscle because if you're trying to build muscle and you're doing it right, you're more likely to preserve muscle than if you weren't. But in a calorie deficit,

it's very difficult in a calorie deficit, especially if you're advanced to build and while losing body fat. Beginners, like I said, every client I trained is a beginner the first few months. That's exactly what we saw. We see those new beginnings.

Yeah, I would see them gain muscle and burn body fat and it happened all the time. I do think the advice to this person, though, is to get out of the deficit. So if your goal is to try and to build muscle and you want to lean out, also being in a caloric deficit and moving that much and training that much is not advantageous.

It's gonna be really tough for this person to build muscle right here. They're more likely to break down. You're just true. Now, are you guys familiar with, this is an old, it's a famous study done in the 19, I wanna say the 1970s, maybe late 70s, with Casey Viader and Arthur Jones

called the Colorado Experiment. I might have brought this up a long time ago. We've talked about this before a long time. So Arthur Jones is the inventor of Nautilus equipment. Casey Vieter, the youngest Mr. America, back then Mr. America was a big bodybuilding contest ever. I think he won he was 18. This genetic phenom bodybuilder, right?

Really strong, long muscle belly is a whole deal. Key Arthur Jones enlisted Casey Vider in his experiment, and the experiment was to test, you know, one set to failure training on Nautilus equipment. Really, what Arthur Jones was trying to do was trying to sell Nautilus equipment. And he took, and there were people

that were witnessing this, and there was an actual study, and you gotta see this, maybe Doug can look this up. Look up the Colorado experiment, Casey Vider, or just Colorado experiment before and after. KC Viator goes in there and he does this like insane, one set to failure for an exercise with four straps and super said like really, really crazy stuff. He ended up gaining like 30 pounds of muscle

while losing 15 pounds of fat or something crazy like that in like 60 days or something insane like that. And it was documented and it was real and People bring that up all the time and say oh, it's totally put look at that now. How long with a period of time? Was that with before and after their dog? It was a very short period of time 28 days. He did that. He gained how much muscle and lost how much fat? 63.21 pounds of muscle mass gain according to this What what now this was documented now here's what a lot of people don't know because horse 8.21 pounds of muscle mass gain according to this. What?

What? Now this was documented. Now here's what a lot of people don't know. Because horse there is. Well, here's what happened. Casey Viader is already a pro body builder in that before picture. He had stopped training and probably it's speculated when off anabolic. So he had muscle memory to use.

Plus he went on some whatever they used back in those days, you know, D-Bull Deck or whatever, then he enrolls in this thing. So he's got like crazy muscle memory. Well, and this is the point I was trying to make, right? So he would be considered an advanced lift or so. Yeah, an advanced lifter who was taken off. And I noticed this when I just take a couple weeks off. So you don't even have to be off for a very long time. I right away noticed when I've been off for a few weeks

or a month or two of training consistently, and or that, even just being inconsistent with my volume, my volume significantly low, I'm sporadically training, and just getting back up to my normal volume of training, and back to eating correctly, and getting the enough protein and taking calories like I should. And you get that trans?

Yeah, I get that nice little build a little bit of muscle, burn a little bit of body fat. So it is possible for that. But what you're saying is so true is that if you're somebody who's asking this question and you haven't missed a workout in two years and you're training three to five days a week and you've scaled and progressively overloaded multiple different ways, yeah, really hard for that person to continue to build muscle and burn body fat. Most they've gotten most of those benefits already. Next question is from tones for own.

What are ways to mentally deal with the forever moving goalposts of your fitness goals and journey? No, I like this. This is a good, by the way, this is a transitory period that you get into when you're stuck. When you do fitness consistently long enough, right? At first, you're very motivated by the building more, burning more, stronger, improved performance. At some point, you can't possibly keep improving. At some point, you'll hit a limit, right?

If there were no limits, I mean, by this point, I should be able to, you know, deadlift, you know, 8,000 pounds, right? There's always going to be limits. How do you keep yourself motivated when I'm not going to build that much more muscle? I'm not going to gain that much more strength. I'm not going to burn more body fat. You have to learn to enjoy the workout for the sake of the workout itself. You have to enjoy the process in being present.

It's like the man who enjoys walking is gonna walk much further than the man who's walking to get to a particular point. Like if you just enjoy walking, you'll never stop. It's the destination. Yes, at some point, at some point, you have to just love doing it, just for the sake of doing it and that'll keep you consistent forever.

I also think the answer or the strategy to this is to change the walk instead of all change the goal You know, I think we're we're always so caught up in the the aesthetics, right? What do I look like here? I or how strong am I it's like man? There's so many neat Fitness goals health goals that you can pursue and I mean this at least This is what I mean I I have found this early on and I love to do this. And I switch, in fact, if anything,

I have a habit of like, oh, a new goal, and I do it for a while, and I'm like, oh, I'm already ready for a new goal, and I change a lot sort of like probably sticking with something long enough. But that's also what keeps me interested. Is I might go on a kick, let's say, for three months, and I wanna get as good as Justin

or as close as I can get as good as him as swinging a mace belt. And that in itself, there's a lot that goes into that. It's not simply just watching him swing it and then going and doing it every single workout. There's a lot of work I have to put into to be able to get to that ability to do that. And that's a simple,

or I wanna watch my Turkish get up go from 40 pounds to 100 pounds or I do. Now I want to build all this muscle or I want to get faster or I want to build stamina. Like I just think that it's and I think all of that is great. It's all great pursuits. And so instead of always getting focused on how strong are you or what do you look like. Try changing the journey. Try changing the path, try instead of always moving the goalpost further away, try going for a whole different goal. I totally agree, that was the direction I was gonna go.

It was just like, there's just so many different modalities out there, there's so many different types of skills that you can acquire along this journey, it's not just build muscle burn fat. I know that's what draws people in and that's what's the most popular and this is what I used to struggle with so much. You know, as a trainer because I'm trying to voice

that there's so many other pursuits within this industry that could benefit you on so many different levels, like just the overall quality and articulation of your joints, the joint health, like mobility, learning something like yoga in order to then provide peace and calm and meditation in your life that you're probably lacking by pursuing these goals so aggressively for so long, you know, maybe doing completely the opposite of what you've been doing is going to benefit. So you're not going to know that until you really step into that realm. Well, and what's awesome and at least what's happened for me is every time I pursue one

of these new goals, I learn something new about myself or I learn something new about training that way that ends up caring and benefiting something somewhere else. For example, the pursuit of the deadlift thing for me, like getting really strong the deadlift, was purely out of like competition with Sal. It's like, oh, we just started hanging out around that time. These guys were strong in the squat and deadlift. I never even once focused.

That was never a goal of mine. I'm gonna make it a goal. How strong can I get in the deadlift? While I did it, I had this crazy side effect that I built the best back that I've ever had. That wasn't even the goal. The goal was just to catch Sal in the deadlift. Now, along the way, I had this crazy side effect that I built the best back that I've ever had. That wasn't even the goal. The goal was just to catch Sal on the deadlift, now along the way I got this great side effect.

Same thing happened when I won the mobility kick. I was so frustrated that I had this chronic low back pain and that I couldn't break 90 degrees without my heels coming off and I lacked the ankle mobility and the hip mobility. And I remember Dr. Brink breaking me down and I was like, man, I didn't realize how much I suck. And I was like, I want wanna get really good at this. What ended up happening is a side effect.

I ended up getting this incredibly deep squat. I can now squat less weight and I have the same or better development in my legs than when I had when I was squatting significantly more than that. So when you start pursuing these different goals, a lot of times you start to learn some new things about your body or you see how much it ends up carrying over into another goal that you may want to achieve. No, you guys make great points because I think people, and by the way, if you'll notice

that Justin and Adam just said were all kinds of different goals. I think sometimes people get stuck in the basic goals. Get leaner, build more, get stronger, get faster. Those are all goals, but you can really narrow down to very specifics. I just learned this new exercise. I want to get good at it. I want to work out with more stamina, or I want to see if I can work out with lighter weight and get a better pump.

You could create lots of small, and there's literally an infinite number of goals you can create for yourself. But I do again, I want to make the point like if you enjoy exercise for the sake of it, you'll never stop. You know, for me, it's extremely meditative. So it doesn't matter if I'm strong, it doesn't matter if I'm weak, it doesn't matter if, you know, what's going on in my life? I've had terrible things happen. And then my workouts become a way to help myself process.

It's, you know, I've been through times when my body feels great and strong. Now I'm training completely differently. It's a tool and it'll benefit you and it can be molded to benefit you and improve your quality of life and a tremendous amounts of ways. And when you do that, it's like, it's something, and I remember I learned this from some of my old members. Like, they would come in and work out, and I remember, how did you stay so consistent?

I'm like, well, it's just, it makes my life better and it really doesn't matter. I'm always gonna do something. And I think that's a good place to be because at some point you get older and your performance is gonna decline. You could be the absolute most fit person, most consistent person, but at some point,

you're going to end up losing strength, no matter what you do, you're going to lose endurance, no matter what you do, how the hell could you possibly stay motivated at that point? It's because it's something that improves the quality of your life regardless. You know, along those lines, if you've never, if you haven't gone through the webinar

that Justin did for Prime, so mapsprimewebinar.com. It's free, watch it. He takes you through the three tests. Sal talking about training to enjoy the process and being more meditative and feeling better. When was the last time you ever built a routine around literally all the things that your body needs to feel better? Getting super strong or buff or rip. I used to love doing this

where do go through an assessment right there find all your imbalances on your body and then what the way you build the routine is around like the fortification sessions is all around things that is going to improve your posture improve your health and make you feel better. So you walk out of the gym and it's not like those workouts where you feel taxed and you're broken and you're sweating and you're like, oh my God, I'd be so sore the next day. You walk out of the gym and you're like, whoa, I feel so good. I've never felt that good before

because I've switched my mentality of the way I'm training right now. So another great pursuit, if that's all you're looking for, is to feel better. I agree. Look, if you like our information, you like our content, you got to head over to MindPumpFree.com. We have so many guides, so many free resources that we've created for you listeners right here. 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 MindPump Atom. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps 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 Sal Adam and Justin as your own personal trainer's butt at a fraction of the price.

The RGB Superbundle has a full 30-day money 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.

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