Mind Pump: Raw Fitness Truth - 1634: How to Eliminate Unnecessary Training for Better Results, Ways to Address Hip Dips, Tips to Maintain Fitness When Traveling & More (Listener Live Coaching)

Episode Date: September 4, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom. Doug’s humblebrag. (4:04) Glutathione, the master antioxidant. (9:06) N-Acetylcysteine (NAC) conspiracy theory. (11:51) Politicians and conspiracies. (14:00) The allure of power and control, spiritual opium, and the impact of gaming on our youth. (18:29) When rollercoasters attack. (31:17) The marketing genius of Jake Paul. (35:38) The robots are continuing to take over. (36:36) TikTok challenges are dumb. (38:17) A Mind Pump Podcast blast from the past. (40:44) An update on Adam’s training post-COVID. (42:48) RIP Larry Evans. (50:18) #Quah question #1 – How can I move from high-intensity workouts into a more stainable form of exercise? (57:12) #Quah question #2 – What can I do to reduce the appearance of ‘hip dips’? (1:11:10) #Quah question #3 – How can I stay consistent with exercise while traveling the majority of the year? (1:22:09) #Quah question #4 – Do you have any programming advice to achieve a standing ab wheel rollout? (1:35:01) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners! Visit LivON Labs for an exclusive offer for Mind Pump listeners! Studies show N-Acetyl Cysteine supplement can possibly protect patients against COVID-19 China bans kids from playing online video games during the week Untold: Caitlyn Jenner | Netflix Official Site The world's fastest roller coaster in Japan suspends operations after 4 reports of people breaking their backs or necks on the ride These robots can move your couch TikTok bans 'milk crate challenge' from its app, citing concerns over dangerous acts Women's Tackle Football League Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** MAPS O.C.R. | Muscle Adaptation Programming System MAPS Powerlift | Muscular Adaptation Programming System MAPS Fitness Anabolic | Muscle Adaptation Programming System Build Your Butt Bundle - Mind Pump Media The Key to Fitness Success is Self-Love – Mind Pump Blog Using Workouts to Create Balance In Life – Mind Pump Blog MAPS Fitness Anywhere | Muscle Adaptation Programming System Rubberbanditz Resistance Band Set How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP Suspension Training Series - 3 Favorite Chest Exercises – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Mutzel, MS (@metabolic_mike)  Instagram Ben Greenfield Fitness (@bengreenfieldfitness)  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, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND today. So we actually answered health and fitness questions from live collars. By the way, if you want to be on one of these live episodes, email your question and your story to live at mindpumpmedia.com. Now do it. Way we open the episode is with our intro portion. So this is today, it was 47 minutes long. We talked about current events. We talked about studies. We had some fun. Then we got to the live collar. So here's what went down in today's episode. We opened up with Doug rubbing in the fact that at 55 years old or 56, I should say, he has the best testosterone levels.

He's just oozing testosterone. Of the group, now his testosterone levels were always good, but they got even higher because he had started using the Juve red light regularly. By the way, he's not the first person to show this. I've had many, many people showed me their numbers and how their hormone profiles improved as a result. So if you're interested, go check them out.

Head over to juve.com. That's j-o-o-v-v.com forward slash mine pump. Use the code mine pump to get $50 off your first purchase. Then we talk about glutathione. This is the master antioxidant, improves your health, your immune system, gives you better skin. By the way, you gotta find glutathione that's absorbable.

Now, our favorite form comes from live-on labs. They make a form of glutathione that is encapsulated lipozominally, so it's absorbed properly. Go check them out, head over to liveonlabs.com forward slash mind pump, that's livo and labs.com forward slash mind pump. Any order live on product and get a sample pack of all six of their supplements. So this is a great, great offer.

Go check them out. Then we talked about NAC, this is a supplement that might get banned now, which is kinda weird. And politicians and conspiracies, that was a fun part. Then we talked about China making rules for video games and Adam saying, it might be a good thing. No, it's not, then we talked about the roller coaster in Japan that's breaking people's necks.

Literally, it's kinda crazy. Sounds awesome. We talked about the marketing genius of the annoying person known as Jake Paul. And we talked about robots that can move your couch. Uh oh, looks like we might win the bet, Justin. Yep, the race is on. Then we talked about how TikTok banned the milk crate challenge.

We talked about women's football. Adam gives us an update on his training. And then at the end of the episode, we give a special shout out to a friend of ours that passed away recently. Larry Evans, we love you and we will miss you. Then we got to the live questions. So the first question was from Nick from New York. He's lost a lot of weight over the years, but he did it with lots of high intensity interval training, fasting, keto diet, obstacle course racing, wants to know how to trans, how to move into a more sustainable form of exercise and diet.

So we give them some advice. The next question came from Roxy from North Dakota. She's working out, doing the right exercises, but wants to know how to develop the sides of her butt. She's got that dip going in, wants to know if it's genetic or something she can develop. The next question was from John from California. This person is a music engineer on the road a lot, lots of stress.

Want to know how to stay consistent with exercise and diet. Then the final question was from Ariel from Oklahoma, 18 year old fitness fanatic who listens to Mind Pump champion. Want to know how to do a standing ab wheel roller. That's a tough exercise. That's a hard one. Also, all month long, to great workout programs, maps performance and map suspension are both 50% off.

Go check them out, head over to mapsfitnisproducts.com. Just use the code September 50, no space for that discount. So I don't want to put any pressure on you guys here. Oh, what's going on there? Are we recording this? Will you get to tell us? He's still to play the pressure. Well, I have to brag a little bit. What? You never brag. This must be good. Yeah. So I got back my testosterone results. Oh, shit. Let's see. Let's see. Let me guess. It's gonna be embarrassing. All of us. And oh, shit.

A thousand, 39? Yes. Wow. A thousand, 39, which happens to be up from last time back in March, where I tested at 954. Oh, you were low at 954. Yeah, you're a thousand. Yes.

Bro, that is, you know how I'm at 55 years old to have numbers like that. 56 by the way. Oh, sorry, 56. Wow. Dude, he's I'm I'm I know I joke around about him being a vampire. I don't have to take it seriously now a little bit. I don't think I've ever had a client his age. Test this high. No, I have never seen no. I had one guy I trained a long time ago who was 40 and he had 900 or whatever, but this isn't that's the highest I've had a client. I don't think I've ever had a client. This is natural testosterone. Yes, and remember last year we did that test with that other and he had 900 or whatever, but this isn't. That's the highest I've had a client. I don't think I've had a client older 900. This is natural testosterone. Yes, and remember last year, we did that test

with that other company. Yeah. I was around, what, around, close to 600 at that time. Yeah, 600 or 700, I thought you were. Which is not bad at all. It's not bad. So, okay, silverback gorilla. Is there like, oh, is there like,

Okay, so what is happened? 600, 900, what are you doing? Okay, so the first thing I did is I was very inconsistent with my sleep, okay. And so I really started focusing on getting to bed earlier and sleeping longer. So my goal has been get eight hours of sleep a night. Which this is something that I know you've been bad about

for a long time. Yes, for a very long time, I'd burn them midnight oil. You know, all the doctors like the Ayurvedic doctor I work with, my acupuncturists, all these, you know, Eastern-style doctors say, you have to be to bed by 10.30, you need at least eight hours of sleep. Okay.

And so I don't always hit the 10.30, but I've gotten like around 11, and sometimes 10.30, and I've been getting eight hours of sleep on weekends, sometimes it's nine hours of sleep, and I've been really focused on improving my sleep weekend. Sometimes it's nine hours of sleep and I've been really focused on improving my sleep. Now, have you noticed a difference too?

Because I mean, now that we have Andrew and Gio and they've taken a lot of producing off your play, are you doing less screen time at night time too? Absolutely. Yeah, absolutely. I bet those two things have made a big difference in themselves. What else? Okay, the other thing, I say my diet and everything

is pretty consistent. I may have up my protein though. Okay. I have up my protein some. But your diet was good before. It was good before. My diet was good. I think I under ate protein a lot.

So I up my protein, I don't know if that has anything to do with. Sure. But the other thing was, I'd heard a lot about Juve and how it helps increase your test austro levels i think was it mike muzzle mic muzzle who dm me and got me doing this first for so i i've had dm's of guys who've raised their testosterone by twenty thirty percent from

consistent yeah mic went from i think six hundred to nine hundred or four hundred eight so he had a huge yeah and so for a very long time, like several months, almost every day, right before bed, I have a panel, a juice panel in my bathroom, it hangs on the door, and I have a little chair in my bathroom, like a foldable chair.

So you sneak it in front of that? I'm just naked in front of this thing. He's trying to picture it, so I'm not. Yeah, I can guarantee you, it's a sight to behold. Yeah. And I sit. And I sit. How long? It's gotta be a big panel, let me tell you. I was trying to picture it, so I'm just kidding. I could guarantee you it's a sight to behold. And I sit. How long? It's gotta be a big panel. I'll sit and sometimes I'm in the phone with the girlfriend

at that time, so it can be 20 minutes, it can be 30 minutes, it can be 15 minutes, something like that. But I'm just sitting there letting it shine where the sun doesn't normally shine. And I've been doing that quite consistently for several months. You know, big greenfield's really consistent with this too And I don't know if I've ever heard him share. I don't listen to his podcast enough I wonder if he's actually shared his results like this because you and Mike now are the only two people that I've seen

Oh, he did it went up and what he did is he put a panel on right on your balls Yeah, I'm like he'll he'll he has a computer, and so he'll work on it, and he'll be standing there naked, and he's got the red light underneath him, because he's shining it up at the bunch ball area, which apparently will increase. So what it does is the red light goes in, and it stimulates the mitochondria

to produce more energy. And if it's the mitochondria in the testes, or the skin, or wherever you shoot it, that mitochondria is gonna perform Better did you do this between the 900 and a thousand reading like what yes, oh definitely definitely okay So this is the 900 was in March and I did this in July I believe for yeah August wow wow You like you're like fucking Wow. That's impressive.

Super impressed. And also, you're like fucking sleep in jove. You're like, no, dude, this guy, we all got COVID. It was all mildish for all of us, but Doug, literally, this is true. Don't lie, Doug. Literally, this is what he said. I feel a little under the weather, day one,

and then the next day, I don't know. Maybe I'm okay. Date, that was day two. And the rest of us were like, wow, what the hell? Let's go on out. Speaking of COVID, I someone DM me about because they were they were going through it And they were and I they've heard me talking about the the the the having the kind of the long form of it and still having stuff And they told me that they they too had some issues with their their lungs and they had had pneumonia before the past So they went and saw a doctor afterwards and they had them doing vaporizing or nebulizer

I would what one of those? Nebulizer, I think. With the glutathione. Oh, yeah, yeah, yeah. I thought that was really interesting because I know you had me taking the glutathione religiously, that was like the first thing you said to get on.

Well, glutathione and vitamin D are now connected to more severe forms of COVID and a couple studies. The issue with glutathione is absorption. So in the past, if you were to take glutathione orally, you would be destroyed in the gut and you wouldn't really absorb it well. Now they have different forms of glutathione that have now been shown in studies to increase blood levels of glutathione. So live on, the company we work with uses, you know, they do this liposomal encapsulation kind of process.

That is absorbable. But if you just buy glutathione and it doesn't have this kind of delivery system, you have to take a lot to kind of make a difference or it won't at all. So make sure you have the right form. Where else would you get glutathione? I've never seen it until you live on.

It's, I'm just curious about it, too. You wouldn't find it in certain food groups, like sulfurous food groups, or like, where would you call it? That's a good question. It's called the master, or something. The master antioxidant. And it's in the liver, producing a liver, supplementing with glutathione, theoretically should improve liver function.

In studies, they'll show people having better skin, better health, immune system function, of course. And the way that they used to do it was all intravenous. So you'd have to get it through in the blood because you take it orally and which is- Like an IV or an injectable? Oh wow. So for rich foods,

are this one way to do it. That's what it says. So broccoli, kale, things like that. Yeah, probably eggs, I would imagine. It's probably high. That's why when you take anything that smells a little funky. No, I wonder how. That's why when you take the live-on thing,

you open the packet, smells like, yeah, it's the condensed version of all that. No, no, it does kind of a rotten egg type of taste. It tastes like it's effective for sure. That's what I tell you. It tastes like it's working. That's how I say that. You know why? I mean, if you, it's not one of those supplements, it. I tell you it tastes like it's working. That's how I say that. You know why?

It's not one of those supplements like a pre-workout, like bubble gum flavor. You're not going to get that experience from your packet. No, it's a fart in the packet. But I just thought it was interesting because literally I had never heard of glutathione until you had me taking it. And then the whole live-on thing happens that we start working with them. And then I get this person who's talking to me in DMs, go in the first thing they tell me that they have you do is the nebulizer with glutine.

Well, that's crazy. Well, here's some fun, you know, put on your conspiracy theory hats here. So NAC is short for something I can't pronounce, but this is a supplement that has been around. And acetylcystine. Thank you, Doug. This supplement has been around for 20 years,

and it's been sold at every health food store, super inexpensive, you could buy it. Well, anyway, studies were showing that it could be an effective natural supplement to fight severe forms of COVID. What does NAC do when you take it? It dramatically raises glute thiol levels in the blood. Now, here's a conspiracy part.

After 20 years of this supplement, which is safe and very low risk and whatever being available, all of a sudden the FDA moves to take this off the market and make a prescription. So now everybody's up in arms, like what the hell are you doing? Isn't this what happened?

Didn't Ivermectin? It says everyone thinks Ivermectin is just a horse thing but it's also, that's a prescription. That's a prescription drug that's been around for decades. But didn't they shut it down though? No, what they didn't. No, what it is also that's a prescription drug that's been around for decades. But didn't they shut it down though? No, what they didn't. No, what it is is that other countries are using it

and are reporting that it's effective for COVID treatment. And now there's some controversy surrounding Evermechden. And so you see both sides now kind of doing some funny stuff. People saying it's horse medicine. It's been prescribed probably to over a billion. So I have some friends that went through this right They got COVID and their doctor actually prescribed it to them. Yes, so there's that's awful label So okay, it's okay. So okay, I won't roll someone on the bus then yeah, no, no, it's awful label

Are they like not supposed to do that like according to the FDA here in states? No, but you know doctors can they can get around that in India South America, Africa, Brazil, people are, it's, it's standard of care for some areas for, for COVID. So that's where the controversy is, but that's a prescription drug. It's been available for decades. The NAC is the interesting one because that was a supplement and all of a sudden they're like, we're taking the South of the market. Isn't that nice?

That's weird. So convenient. Was it really timed like that nice? That's weird. So convenient. Was it really timed like that or is it? Yes. Oh wow. Yeah, I don't know where. So was it like six months before the pandemic? No, it was like right when it was.

Yeah dude, it is really annoying. And you got to, you know, and I can't, I'm not saying that this is a true conspiracy or not, but boy, is it, do these regulatory agencies work in lockstep with big pharma oftentimes. In fact, most of the time, people who run these regulatory agencies, before they did that, were on the panel or boards for these pharma companies. Yeah.

So the way that's happened with it's the FDA guy, right? The guy who was, he was FDA executive. They go back and forth. Now he's for, I? The guy who was FDA executive. And now he's for I think Pfizer or one of those. They go back and forth. This happens with banking regulations. It happens with business regulations. So what happens is the thought is you're a big foreign executive.

You're lobbying government all the time because government regulates your industry. So you're stupid not to, right? So if you work in an industry that's heavily regulated by the government, they can dictate your success or not, right? So what you do is you pay lobbyists to go, talk to politicians, what can we do? And then you make, I'm sure there's deals,

and you become friends. And the next thing you know, when I retire from far, you know, Pfizer, I'll get a nice position at the FDA, or vice versa. When I leave the FDA, I'll get hired as a consultant for whatever. I find it so interesting when something like that happens, how divided the two sides get, you get one side that goes so hard, conspiracy, it was all planned. And then you have the other side that just dismisses it, it's not a big deal. Humans don't do that. Yeah, exactly. You mean

to tell me somebody who's in that position doesn't ever manipulate power like come on We see this example We see examples of that all the time. So you have break and then you have the other side who's just like it blows it into this massive conspiracy and stuff like that It's like you know, I think we're somewhere in the middle. Can we just look at yeah, like how they're profiteering You know, just look at the money You aspect of it not even the conspiracy of the global, they're trying to kill us all. No, just like where's the money going and who are they trying to snuff out of this entire process? Yeah, and it's also, I mean, come on, let's be honest, it's human nature. Okay, I've owned businesses since I was a kid.

And if you're my friend and you come into my business, you're going to pay less or nothing, and you come into my business, you're gonna pay less, or nothing, then this unknown person. I give favors in a treat people I care about, and no personally, differently than strangers. All the time. All the time. Relationships are like one of the most important things. Yeah, so take that to the extreme level, right?

Let's say you're a super integrity government official. Let's say you're super honest. It's hard. I know. It's kind of a, it's called an oxymoron right there. We got to play the little big. Is that a thing? Is that let's it you play the music? The magic music. Well, it is just say for example that was you. Let's pretend in fairy land. And let's say,

let's say that's me. Let's say I'm the Mr. Integrity government guy. I'm going to do everything on it. And then Adam runs one, you know, defense company, private defense company, and then there's four other guys, and they come and they present to me. Adam is ahead, because I trust him. I know him, you know, I care about the guys. It's the way it works. So to say that doesn't happen, like, come on.

You know, I think to take the other side, I do think a lot of people get into public service things with the right intentions. But in order to climb all the way to the top. I think that's rare. I do, I think it's a little rare. I don't know. Maybe it's very rare.

Maybe it's not as rare as you think it is, and but they're quick to get manipulated. Do you know the way it used to be? What? You usually get shut out right away. Well, the way it used to be was if you worked for the public, so you worked for government, that was not your job. You, that was part time.

You had a volunteer, right? Yeah, or it was like a part time thing and you did other shit. When it became a career, now you've got, I mean, have you seen how long people continue to get reelected over and over and over and over? It's like guaranteed, like, one's going to kick you out. That's right.

It's hard to get them to fight anything controversial, you know, because they always want to make sure that they're going to be reelected. Oh, it's true. Well, I imagine what you're alluding to right now too. The most powerful part about being a public official like that is the relationships you make. And it's probably less about when you're in office and it's more about what happened, the lifelong relationships that you build after that. Do you know what your annual salary is if you working on it's like 200 grand a year. Yeah, the president's is like three to five hundred four

hundred a four. Yeah, it's like how in the hell are they millionaires when they get out of office? You know how many congressman all this special interest groups. It's fucking dead. Come on. It is. This is like everybody sees it. Like let's just talk about it, but it won't also be honest. It's just ridiculous. The corruption, speaking of corruption, crazy, government stuff, did you guys see that this is really interesting? I couldn't, I'm so excited to talk to you guys about it.

I hope you haven't read it yet, so I could share it. Did you see what China just released yesterday as a new law? As a new law? Was it the kids can't play video games? Yes. I saw that. It was like three hours a week or so ago. No, no, they're limiting to one hour a night.

No, no, no, no, no. It's one hour, one hour a night between eight and nine PM. And then they, so it used to be this. I didn't know they had already done this. So it was already limited to one hour a day plus three hours on weekends and holidays. Oh, I don't know that. And they've now cut out the weekends and holidays

and it's purely one hour and they're holding all the gaming consoles and companies accountable to this. So I mean, if you log in to play a game, you're on it, you have an IP address, so they can track all this. So they are going to be holding the company's responsible to make sure they put in the right barriers to keep these kids. And if they exceed that, it's going to go against their social credit score.

That's right. Which is then going to follow them. Here's what I want to talk to you guys about. This is this is the interesting part about communist countries that have all this control. You tread carefully. I know, I know you're going to this, this gets your, your liberty cackles going like crazy. I feel them already. But and and and I'm going to play this game

because I don't, of course, agree with this. But when you have so much control, data, and on all your population, people, you can see things quicker than like us in a free society. A free society, we allow everyone to kind of do whatever they want, and then over time we do research and we look back, like, oh, that was a bad idea for 10 years to do this. Now we've learned and we go the other direction, right?

So that's the beauty of a free country like what we live in. The positive thing, okay, if there is anything of living in a communist country that has real-time data, control of everything, they can see the riding on the wall a little bit earlier. So my thing that I was telling Katrina last night, I'm like, you know, agree with this

or disagree with what China is doing. There's something for us to learn from this because they know even more about the long detrimental those behaviors. That's right. They've got all the data to support what's been happening to the kids in the last decade

that have been playing, even the minimal hours that they were allowing. And so what does that tell you? They're cutting back even further than what they had. They were already restricting compared to here, and then after a decade or so of data on all this stuff, they're pulling back even more. You know, that's always the allure of power and control.

Of course, we know better. We know more than you. And if everybody just does what we tell them, then we'll be better off. And now historically speaking, freer societies always do better. And they give you that choice, right? They always do better in health, longevity,

they do better in quality of life, and innovation, and almost everything. Newity, they do better. Now think about it this way. And by the way, this is the same thing as saying, you have have kids and you know what, if I could just control my kids and they do everything. Imagine if you raised your kid that way where they did everything you said exactly because they were afraid of you, would that turn out better for them or would that turn out? Not only that, but you fuck the minority that is 30 to 40% of the kids that actually could actually video game for

three hours every single day, get straight A still be productive and Still be positive the society. Yeah, so just because your data comes out and shows that wow a majority of kids that play for this long this happens You you you also you know what? I know I know in South Korea. It's big, you know the whole major league gaming Huge aspect of that right so is that part of Chinese culture? Like do they have professional video game players and how is this gonna affect them? That's a good question.

That's a really good question because yes they do. They absolutely have professional teams and are in all of Asia pretty much. That would be what state sponsored though, right? Like when I watched that show on Caitlin Jenner and she talked about the Soviet Union, how they pluck children, you know, and pull them from their families and oh,

this one looks talented. Now you're working for the state and we're gonna train and develop you. Yeah, you know, it's funny. And you know, it's funny that with the way you know, it's funny about that. Here you go. I love this. Here's the thing about sports is they're objective. Right. Why does America generally out compete the Soviet Union and China? By the way, well, China has how many people? 1.3 billion. Okay, so they have way more people than we do

and they plot kids and spend, they find, they actually spend a lot of money and energy on this. And yet, we kicked their ass at the last Olympics and the one before that and the one before that. And we did this often with the Soviet Union. Well, yeah, but again, plain devil's advocate here. There's definitely a genetic advantage.

Soviet Union. What are you saying? I know, them. That's a different thing. And they actually normally win until we kind of piece together what it was that they were doing. In certain sports, they definitely do it. Yeah, and the Olympics back, I mean, that's who, uh, Jenner beat.

Yes, but generally speaking, the US being a smaller country with way less of a population, people pursuing their own self-interest. Remember, Caitlin Jenner's story, nothing was state-sponsored. Did it on her own? Yeah, he had to figure that out though. He figured that out, put that work in, where in somewhere like Russia, they force it upon you and get there. So they may get their facts. It's just like this argument we're making right now with China. Like, they may figure out this video game thing with kids faster than we do as a free country because they have more data to support it.

And then do they figure it out or are the people being forced? Here's what's happening. They are taking the place of your parents and they're trying to take a place of religion. Listen, I am not by no means defending this coming. What I'm saying in my point is that there's there's things to potentially as Americans to learn from that not as if it's a petri dish that we're watching sort of like unfold and what to learn from is not

Oh, this is how we should run our state. That's not what the fuck I'm saying right now. It's that oh wow They have some research and data on and controlled stuff that we don't have yet, that we have to wait longer for because we live in a free country and that we have to get that information, that information has to be given to us over volunteers. That's right. Okay. And then we can go back and go like, oh, fuck, what we are letting our kids do all day long, maybe wasn't a good idea. Well, you do know, so the philosophy behind communism in some of these totalitarian systems

comes from Karl Marx, right? Marxism from Marx. And if you read Marxism, the whole theory was that the working class, right? They broke people up by working class and ruling class and other, you know, modern variations now divide people differently. But it really was the working class rises up. Does this revolution takes all the production and owns it all and divides it up? And then eventually government disappears and everybody works together in harmony. This was, now it never works this way, right? Always turns into death destruction. Why is it govern? It never disappears. Tyranny. So the idea is, gosh, if everybody just worked together, how much better off would be? That's true. Here's the difference.

We have to voluntarily do it. Yeah. Being forced is anti-human nature. So would it be better if children played less video games because they had their parents raised them a certain way and there were good structures? Or they just decided on their own to play less. Yeah, especially that, right? Or is it that we force them, you know? Yeah, okay, there's a, okay, you guys are remember this too. You don't allow your kids to regulate

their candy consumption either. But no, but I'm a parent. No, be educated about that. I'm their parent though, and it's very different. I'm with them. I love them. I support them. Well, this is the part of it. This is but I'm a parent. No, be educated. I'm their parent though. It's very different I'm with them. I love that I support them Well, this is the this what I'm trying to say though. That's they're trying to be the part where we we learn about it We don't we don't learn from yeah Oh, what they did as far as a government and we should adopt that

But we learn from the fact that they're on why are they doing why are they doing something like this and and maybe there should be as parents All of us should have more communication. Or it should be someone alarming. Or as parents, we should just become a little more aware of this. I mean, how many parents are out there right now that just don't think anything of it. Like, who cares that my kids on the video game for six hours a day, every single day? You know what though?

That what's interesting about that is sometimes we get a little scared of certain things and there's definitely a spectrum here, right? But you know what they show with kids that play lots of video games who are also Not dysfunctional come from good fan outs of they tend to be better. You can spin every create no I mean I both know you can take a study and spin it anyway. I'm not spinning it I'm literally they show that these kids are becoming better the good at tech. They become good at Planning sure good at AI. Look at the future of tech.

They're calling it, they had a bunch of research around what's going on in the brain, so they're calling it a spiritual opium. So that's what's been coined as over there. Yeah, because of the addictive properties and it sucks them in like that. And it probably makes them like zombies when they, you know that, you ever seen your son play

for hours on hours and then he looks like after hours. Yeah, of course. No, I'll tell you what, I mean, again, they could pass a law that makes everybody healthy and I agree with the eating healthy part, but I disagree with them. No, and again, I would never, even for fitness professional, and I know people, those big things been going on,

right, this division in the health space on the whole COVID vaccine thing, and then they're people like, oh, we should mandate eating healthy, or I don't believe in any of that. I don't want in any of that. I don't want government mandating anything. My point of this discussion and bringing it up is that everybody wants to, because we are the free country and they are the commonest country, we want to, everything is bad,

everything is wrong. It's the force part that's bad. I get what you say. But is there some advantages that they have temporarily? And one of the advantages they will have because they have so much control, they can get on top of things maybe a little bit quicker than we can because we have to wait

for our free society to figure it out themselves or divulge that information for us. Well, peering into that and seeing that, I think is something instead of just disregarding it because it's government ran and there is like, as a parent, I feel like you have to maybe wake up or open your eyes a little bit if it's something you don't pay to it.

Now, if you're a parent already and you're aware of this and you're monitoring your kids and you think they have good balance and they have good social skills and then to each their own, that's the beauty of America. You know what the problem, the drawback, I don't know, this is a drawback for any society, but even for free societies is not the lack of control

and the laws. It's that the challenges aren't because we don't have enough laws and regulations. The challenges are because people are less spiritually healthy, wisdom is lower. If you have a freedom to do whatever you want, but you're an unhealthy person, you're gonna make bad choices no matter what. So a lot of it isn't the top down, it's much lower than that. People are belong less to groups and have less support in the past

that used to be church and neighborhood events and neighborhood barbecues and you see less of that. Less kids now have two parents that are really connected. A lot of kids are getting raised by one parent that makes things very, very challenging. You're noticing there's this kind of loneliness effect that's starting to happen. People are, and that has far reaching effects

regardless of the way society's going. I get all that and agree with all that. But I also have been somebody who was a gamer for a long time, and it wasn't until, you know, almost 30 years old that I kind of put the console down. And they have gotten incredibly good at their jobs. And their job is to keep just like the social,

just like Instagram, just like Facebook, Twitter, their job is to keep you on the platform. And they're, by the way, they are going after young minds that are malleable and impressionable and easy to be manipulated. You know, there's definite parallels to what people seek in terms of what drugs provide, too. Right? That's an escape. And that's something where I can go, you know, get away from all the pressures and the negative things I'm experiencing in life because all of these things in here are so amazing

and I can talk to my friends, it's fun, I can be this new character, I can be a different person completely. So there's some sense of that, the way that they built these video games, being so immersive, you can just get lost and stay there. Yeah, totally. Spiritual opium, I think it's a beautiful name for it.

Yeah, it is. And I tell you what, you're the perfect person to ask this Adam because you're such a self starter, self motivator. You like to, you know, have the choices and the freedoms and make those decisions. Imagine, and I know to some extent your parents will like this, but imagine if you had extremely overbearing parents to the point where they were

like, no, no this, I would have revolted. Rubel, would you be, would you be better off now or worse off? No, I would be worse off. I would have revolted. So that's why, and that's, I think that, because I know too, I knew when I brought this up, for sure, I'm already gonna call the fucking comments that are gonna come out of the YouTube channel.

Everybody rely. Adam's defending fucking China. You know what's crazy, by the way? Do you know how many DMs I get from people that listen to our podcast from China? Now, you know our podcast, I don't think it's accessible in China. They can illegally, they're listening.

Yes, and they tell me that. Oh, I got a VPN, I got this, and that way I can listen to the show. Shout out to this. Super cool. All right, I got something crazy also to tell you guys. Did you guys know that there's a roller coaster in Japan? Maybe Doug, you can look this up.

I got to look up the stats on this roller coaster. They got sued because somebody broke their bones, literally while on the ride. Now I thought to myself, like, did something go wrong? Like what's the deal with this? A roller coaster? Is this one of the, because have you ever been on the Grizzly?

Yeah. Good time. Dude, it's so old and like, wood in and like, rickety, like especially in the back. and like, we're doing like, rickety, like especially in the back. If you sit in the very back, like you're getting it whiplash. There's no way you're not gonna get whiplash.

No, so this. Just down after Router's broken bones, what broken bones though? Okay, so let's do this. They broke a finger in the list. There's six cases of fractures in total. Wow, wow. It's called, now it's a roller coaster in Japan,

known for its super death acceleration to triple digit speeds. And they had to shut it down because they're like, okay, the ride is called. Sounds awesome. Maybe Doug, you can look this up. It's called, oh, the ride. He's got a picture. He's called Dodonpa.

I think it's the name of it. So that's it right there. It's the world's fastest roller coaster. 112 miles an hour. Bro, you ready for this? It gets there. It's jumping straight. It gets there.

It's going one and a half seconds. Yeah, one and a half seconds, zero to 120, 112. Do we even have a car that does that? I don't, that's like a drag car. We're close. Could you imagine what this is? I know we have some that zero to sit in. Yeah, that's, I don't know if we have a car

that gets up that quick. Do you guys remember, they changed the name of it, but do you guys remember? So the theme park here that we probably all used to go to as kids was great America. Yeah. And they used to have the edge. Remember the edge? Yeah. Yeah.

Did you guys get on that? Yeah, you remember you used to put a penny on your, on your thigh right before you dropped, and hovered float. So you guys both did the edge? Yeah. I never did the edge. I never wanted to do that. You never had the biggest scaredy cat ever, bro. Maybe. I'm trying to get you to dive, the hovered float. So you guys both did the edge? Yeah. I never did the edge. I never wanted to do that. You had the biggest scaredy cat ever, bro.

Maybe. I'm trying to get you to dive and you won't even dive. You remember the horror story? He was from Top Gun. Never? The new ride, when the ride Top Gun came out. Yeah, yeah. Oh, that's a great ride.

Right. So your legs like dangle like this, is you like swoop through and everything. You know like somebody literally like soccer, kick, and decapitated some dude. Is that an urban legend? Is that an urban legend? Pull it up.

That is not true, Justin. Is that an urban, a guilty guy? What? I'm serious. I didn't even think you're coming on. No, because I'm serious. Well, it does walking through. It was like that one part where you walk.

I know there is a walk where you're pretty close, but that would be like a nine foot tall guy. I'm telling you. And you're going fast, dude. The fact check this dude. This is bizarre. Coasts are still kills. Hey, word man, great America.

That's the 1998. Yeah, that was when we were in high school. That was when I was in high school. I was in urban legend. That ride just had come out around that time. Okay, this guy climbed over the Chamberlain fence. Yeah, he went in the unrestricted area Oh, he restricted it. So an area where it takes you really close the ground where nobody should be at in the first

Yeah, and then he got kicked in the head. Yeah, he got kicked in the head I believe yeah, and he died an hour later. Oh, so we did get That's I think that would have been instant. That's the urban legend. What do you guys do? You're like, it's a video game. You're like, you kicked his head off, and then it went inside the basket.

I was watching a lot of moral combat. Oh, boy. Yeah, okay, let's think about that for a second. If you kick someone hard enough to kill them, their heads most likely to explode, not pop off their... This is it. Whoa, you had a weak, low-rate, right? Right, you just, how the hell did that pop off your

pen? Oh, yeah, that's well, I did not, I can't wait, I didn't know that. Yeah, I was going, I was had season passes around that time. So I was going on time. Must, oh, yeah, totally forgot. No, I, so I used to have a season pass when I was 15. So wait, take us back to our, this Japan conversation. So I'm curious to like what, what the acceleration. Oh, that's what it is. Oh, yeah. And are they shutting it down because of that? They are now because it's just,

so what bones were is it? Well, I mean, there's six cases, but in this particular one, cervical. Servedical, yeah, so of course. They're neck, right? But man, when I was a kid, we had season passes and we used to take the light rail to Great America every day in the summer.

And my cousin and I did, what was that one called, title wave, which is essentially accelerates and does a loop and comes back. We did that, I think, 15 times in a row. Because you wanna see all my time. I always liked the, was it six flags, or not six flags, a magic mountain because they had like, same the craziest rides.

The crazier ones in Great America. Yeah, they have faster ones in Cal. So that six flags, magic mountain, same difference, has the faster roller coasters in great America. Yeah, they have faster ones in Cal. So that six flags, magic mountain, same difference. Has the faster roller coasters than great American. By the way, Adam, I mean, how we've been having this kind of ongoing debate about robots. Oh God, robots. And I'm winning that, by the way.

Oh, you know who was right about Jake Paul. Oh, I know. Oh, I feel that for me. Yeah, you're right. You retired for 25 hours. I'm a son of a bitch. I knew it, dude. He's a brilliant online marketer.

Brilliant. We'll come up to attention he's getting. And every fight he's just generating. He follows all that stuff. He follows how many Google searches he gets in ranks compared to what's being searched. He ranks all the time as like a top Google search. Yeah, so I'm retiring boom at the top.

I'm not retiring boom at the top. Right, you know, throw us, you know, I'm gonna fight this guy now. I'm so obnoxious. It's actually brilliant. I mean, of course it's smart, but it's very, very smart. All right, so here we go. I got it.

This was published in Science Daily. The title of this article is, these robots can move your couch. So. Yes, dude. Researchers, but. But can they do your dishes? The title of this article is these robots can move your couch Researchers but can they do your dishes? Oh, we're getting there researchers develop robots that can work independently But cooperatively so they actually designed robots and put them in situations where and they were successful When asked to move objects in new unfamiliar scenarios. Are they problem solving themselves or is it a pre-program? No, they're literally saying move that here to here and they figure it out and then work together.

It's happening at them. It's happening. We're going to be able to do this. I have yet to read about people going to the moon. I mean, this could fall in your guys' conspiracy theories that are here. What do you mean? What do you mean you haven't heard someone going to the moon? No, so far we got to the edge to the moon. I mean, this could fall in your guys' conspiracy theories that are here. What do you mean? What do you mean you haven't heard someone go in the moon?

So far, we got to the edge of the atmosphere. That's about as far as we've got commercial. No, I'm a commercial fly. Yeah, but we've been there before. You know what I'm saying? So right now, that's the same argument. So for you to say that someone designs a robot that can do a dish or that can pick up a couch

is the same argument as we say it. I know, we've been to the moon. No, we should get like one of those. Commercials, we'd be the same thing at like commercial flights to be the same thing as saying like wait, it's been can be sold at times. I know, you guys ever watched the dot race at like a baseball game?

You know, you got like the white, the blue, the like fighting and like, this is what's happening with like the robot and then getting to the moon. I've never underbending a baseball game. You don't know what I'm talking about. I know way more people that would love a robot to move their couch than your,

you and your zoo friends. Stop. Stop. Stop. I got a hell of a zoo friends that tell me about this all the time. Stop it. Zoo science.

Hey, speaking of stupid shit, what is, did you guys know, okay, first of all, TikTok, Dom. I trained a lot of zoo. I know I always talk crap about TikTok, right? Social media. Don't do that, because then I get DMs like crazy every once in a while. I'm sure we're gonna have to get on there. We're on there We're on there. You can find mine pup on take talk. Yeah, Chokey

Select he uses me all the time. Yeah, just as that a couple of videos on there. So we're just a little more selective about that Just because just as my kids just since the hot one by the way, let's zoom the camera in real quick on them Look at this outfit today. You look like you came out of the 1950s, ready to f**k. Yeah. So you're sliding in. So TikTok banned the milk crate challenge videos on the milk. Now, what is the milk crate challenge? Explain this to me. They just stacked as many milk crates up, like a step ladder, and you have to be able to walk up it and walk down it.

So it gets about how high I was like 10, you know, the challenge is how high you can, you know, I think how high you can. So it's very unstable and people fall. Yeah. And so they're banning the challenge. Yeah, just people are probably dying from falling through so far.

They're doing it on asphalt and stuff like that. It's funny because I watched it, and again, this is where I end up like with my conspiracy, the theory stuff I bring to the show. There was this, some kind of ritual that these free masons do, where they have some kind of step pyramid and then you get to master level or something. And so they're like, oh, you guys are actually performing simicult ritual. Don't even know.

Oh, I saw that. I was just like, what? Oh, you guys are actually performing some cult ritual, don't even know. Oh, I saw that. I was like, what? Oh my, so this is how, so you wanna tell me how China beats us, this is how they beat us. They put out stupid challenges and then they watch all of our kids kill themselves. Yeah, everybody was stupid shit.

No, okay. They turned their ACL. Interesting that they banned this one. Did they ban when they did the tie pod challenge? Remember when that was like doing viral? Did they ban that? They did that. They did that. They did that. they do that? I think so.

Did TikTok exist? I don't know if TikTok specifically did, but I know, yeah, that was like a big move was to ban that for me. Now I'm not gonna lie. Okay, I'm not gonna eat a tie pod, but if you're a kid and you look at one, looks like candy.

It's blue, shiny, something you wanna taste. But then you learn something. I don't think that's what motivates me. Real scary, looks like candy. Wow, so people are walking up these cr But then you learn to do it. I don't think that's what motivates me. Real quick, I look like candy. Wow, so people are walking up these crates and falling and then filming it. Yeah, man, I am happy. I saw one where a guy, it was like a gender reveal

and where this guy's like walking and trying to make his way up and then, you know, each shit and then like, blue dust flies in the air and then goes, yeah. Oh my God. Yeah, it's like, everybody's creative with these. That's hilarious. Hey, so somebody DM me a clip. I brought this up a long time ago.

Do you guys remember there was like a tackle football league that was women only? It was like, it's gotta be at least 10 years ago. And this one isn't the lingerie league. That must have been it. It was something like that. And they wore pads, but they also wore little booty shorts and all that stuff.

Brilliant marketing. Okay, so, and these, okay, so someone sent me a clip of it. So these girls can ball out. Bro, yeah. First of all, they're built. Well, these girls are built, they look like, like, okay, they look like they really work out and they really train. So, and then when they hit each other, they're playing for reels.

Yeah. So someone sent me a clip, because they must have listened to old episode, I was like, oh my god, these girls. But do we talk about it a long time ago? A long time ago. Yeah, so in college, we actually coached like a powder puff. Yeah. It was, it was a big deal, but like, dude, to see some of these girls, like, have never done like full contact, they played soccer or like, but not like, like deliberately went to like, tackle and smash their body into. It was crazy to watch.

It got so aggressive, it was awesome. Well, isn't that where this all evolved from? Was from powder puff? I mean, that's been a tradition in high schools for a really long time. Look at down the left. I mean, those chicks are built, and they would blast each other.

By the way, this is why we get a lot of heat as men. We named it powder puff. Like, that's a little... Yeah, yeah. Hey girls, we made a leak trying to... It's I know. I don't know. I don't call unicorn sprinkles. This league isn't called that. But no, powder puff game that that Justin's alluding to right now is, uh, this is like, um, you know, like, flag football. Yeah,

we're in the senior girls, but they play each other during home coming week. So that was like, I know, but the name is funny. And then even this with the tackle football, like, like, they put them in booty shorts. And that's like, name is funny. And then even this with the tackle football like like they put them in booty shorts. And it's like, yeah, that's so funny. Laundry football, I think, right? That's what that's called. Yeah. And I mean, I know why is how they get viewers. You know, so that's why. I always think it's so interesting when we still have so many people that go back and listen from the very beginning, like that's crazy. Yeah, I don't do that. We're not that good. Back then, it wasn't, it wasn't that great. Shows change just a little bit. Yeah, just a little bit. Yeah, I don't do that. We're not that good. Back then, it wasn't that great.

Shows change just a little bit. Yeah, just a little bit. Yeah, anyway. So how's the training going, Adam? Are you back? I'm back. Okay. Do you feel like your symptoms are almost all gone?

Nope. I still have got the, I can't smoke, man. I keep like... Damn it. That's a poor guy. I have to keep waiting for it to end. I know. And I keep like, testing it.

Like, I feel really good. So I'll go over and I'll like, I'm smart enough now to not go like full- and I keep testing it. Like I feel really good, so I'll go over and I'm smart enough now to not go full on it. By the way, we're a fitness podcast. You're talking about weed, okay? Yeah, yeah. Oh yeah, that's what I spoke in cigarettes. Big difference.

Yeah, yeah. And I know, and I got to order some medibles, I have no other medibles in a long time. But here's the thing, too, and what I missed, what I'm missing the most about cannabis, and I actually had, I brought this up, because I actually missing the most about cannabis. And I actually had cried you brought this up because I actually wanted to tell you guys and share this. We didn't necessarily need to do it on air. But, um, man, when not, when you have it for a long time,

and then you have just a little bit, boy, the creative juices get for it. I'll have to show you guys my notes and my iPhone. I mean, I mean, I mean, I must have, oh, yeah, because sometimes, well, no, you're right. Like, you know, throw it. So literally. I mean, that doesn't make sense though. I mean, I must have, oh yeah, because sometimes, well, no, you're right. Like, a lot of you go through it. So literally, I mean, top ramen flavored cereal, it's fucking good. I mean, every aspect of our business, right? So every revenue stream,

everything going on, which is a lot of things going on. A lot of things going on. And yes, truth be told, maybe five of the seven ideas are bad. But then there's two that are like gold, and like that I have to implement and get going and work on. But I mean, it really does.

And I noticed it because I haven't for so long, like like anything else, it loses its effect if you consistently do it every night. I don't get that same crazy. Your tolerance could build up. Yeah, that crazy. Even your tolerance could build, you'd adapt to it. I don't know what it is also that's happening,

but by taking that break and then having just a little bit again like that, it just, my brain was on fire. I couldn't, I couldn't go to sleep. This is how you hack psychoactive substances. And this includes caffeine. Like go off caffeine for a week and take a little bit and caffeine is, it's confidence magic. It's like, oh my god.

No, that was, that was a point of this. I know I didn't explain that very well was to highlight that because I talk a lot about. Maximize the benefit, minimize the benefit. Just even if COVID forced this for me, but recently just before that, I took a little over a month off. And I like to do that.

And I'm reminded of why it's so beneficial. Other than proving that you're a master of your own domain and you're not gonna get addicted to something and that you have control, but also the effects that you get when you reintroduce it and caffeine's the other way. So now you're working out again. Yeah.

And like what is this three, four workouts in? Three workouts in right now. Yeah, and how's it feel? I hard to gauge the intensity. Yeah, dude, I was so blown away. So I did, I did single leg deadlifts with 20 pound dumbbells. So you're like, I'm going easy. Yeah, which is like nothing. And I did do some body weight squats to warm up. I warmed up, did body weight squats, still a bit of mobility work. And then I did single leg deadlifts

with 20 pound dumbbells for three or four sets. I can't remember. I'm so lit up today, dude. I cannot believe it is weird. I know. I mean, here's't remember. I'm so lit up today, dude. I cannot believe. No, weird. It is weird. I know. I mean, here's a lesson. Here's the mistake I made.

One, not only was I off for three or four weeks, but I also have been consistently barbell training for a really long time and doing something that is a unilateral stability type of exercise. It would have been, it would have made you sore anyway. Yeah, exactly. It would have made me sore anyways, but being deconditioned on top of that. So I probably could have just done my body weight and done even a set less and got just as

good of a result from that. I didn't even need to do, I didn't even need to load it and do as many sets as I did, because one, it was a new stimulus that I hadn't been doing in a really long time. And then in addition, that taking a break off of all training for almost a month, yeah, still overreached. Yeah, my hands and glutes are hammered too, but I did something different. I didn't do. Yeah, you're, you're, you're volumes are a bit different than my,

I'm talking about that on the, no, it's, uh, it really makes a huge difference when I take time off. Even though I go easier and I think I'm doing, oh, this is gonna feel okay. I always overdo it. It's such a crazy mental game, isn't it? So yeah. It's like literally, you know, it's funny with the muscle memory, you just gotta like send a tiny signal.

That's it. I can already tell a difference in the way you look, just from three workouts. What I'm really good about too is that, you know, again, we were talking about this earlier that I am on or off the wagon type of person. Well, as soon as I'm back to training too, like I always tighten the diet up better.

Like, yeah, even though I wasn't really bad, you know, I like, like we had some, Katrina had someone had brought some homemade cookies that I had in there and we had, we ate out once or twice more than we normally would have. So instantly, as soon as I get back to my training, like, just because I used to stress this to clients all the time, it's like, you can't out train a diet.

If you eat like shit and you think that going to the gym and training really hard is going to get you to your goal and you're just not going to worry about what you eat, it's just not going to happen. It's a good luck. Yeah, and when you dial them both in right away, you can really make moves fast. It's the inconsistency in one or the other. If you're half-assing the diet, but maybe you're training really good, or you're on the diet, but then you're half-assing your training, the combination of being dial on your training,

dial on your diet, and you can move the needle pretty quick. Now, Justin, are you a full ass? Are you staying consistent even though you're doing a hell of moving by yourself, by the way? I would like to throw that out real quick. Yeah. You decided to move your house by yourself, but you just moved my house and my gym and everything included with that. So are you not working out on those days? That's a lot of work. Well, the first day I did like an idiot and you know, I paid for it going into it, but so I made a point the next few days, so there's three days in a row.

Those are the two days where I was just like just totally taxed and spent. So I didn't work out, was it Monday, but then Tuesday I worked out and I've been definitely monitoring my intensity. So I've brought my intensity away now and I'm just gradually bringing it back up again. But yeah, dude, I was so taxed and overworked and I wasn't sleeping well and stuff. And so I totally overdid it by just trying to take it all on myself instead of hiring it out. You know, what are you going to do? Yeah, you got to balance that out because that's a hard labor. Oh, it's always harder than

you remember. That's the thing is like I kind of remembered, but I thought I didn't really have that much stuff because I saw the boxes. I'm like, ah, this is no big deal. Let's put boxes away. Well, you get why we are constantly on the show preaching about overreaching and overdoing it and doing too much because here we are 20 plus years. Experience. Experience wise and old. Yeah, and we still do it. We still do it, you know, so you know that I'll be fine

I mean you guys do this. I'll be right well, so you know that as as experience as we are and in constantly talking about that You know that the average person they still do that you get you know, you're motivated You're motivated you're hyped up and you and you wanted and you think and I do more do another set like I and you want to, and you think, ah, do more, do another set. It's like, I constantly am having the opposite conversation when I know that it's your first time back in the gym in a while, it's like, okay, I need to get in here and do this.

And honestly, what I try and tell myself is, okay, I need to be in here for about 45 minutes so I can get back to committing to the time. You can do mobility. But I need to be breaking it up with some mobility and stretching in between and kind of a breath work or isometric stuff. Like I can't be doing like a full routine

for that entire hour or else I'll have overreached on every muscle group. All right, so I wanted to put this out there because we always have a lot of integrity with our audience, but also because I think this is important to some of the people that we care about in our lives. I saved it for the end of the intro because we do a show and we really want to help people with health and fitness. That means when something hard happens in our life, you put that aside so that you can,

we feel responsible for the people watching the show, but I also feel responsible to the people in my life that I care about and somebody very close to us recently passed away and I'd like to give a very, very special shout out to Larry Evans and, you know, good friend of mine. He's actually one of the people, probably one of the reasons why mind pump even exists.

I don't think Adam and I would have met had it not been. That was the connection. It kind of started. So if you've listened to the podcast long enough, one, you've heard us drop that name more than once. Very special person to. Two you've heard, Sal and I talk about, we have a select few friends that we share.

We didn't know we shared originally right like before we had ever met we had these friends that would always tell and they're close friends really close friends of both of ours but yet Sal and I had never crossed paths and they would always tell us like oh you got to meet Sal you got to meet Sal you guys you guys you guys gonna do something together when it was crazy because Larry is one of these guys he was somebody who Sal hired years and years ago. And then I had the pleasure of working with him as a partner at one of the gyms. And we worked together for years and then became very good

friends after that, remained in contact forever. And he would always tell me, oh, you got him, you got to meet the sal guy, you got to get together. was, one of the, I hired him and, you know, he would say I mentored him, I learned as much from him as he maybe says, he learned from me. He was one of the most gifted and talented individuals I've ever met. Officially the best, bro. He was the incredible communicator, naturally.

I mean, this guy walked into my gym and he comes in in a basketball jersey, basketball shorts, and he's like, hey, you know, I'm looking for a job, and I felt his energy immediately, and he's so likable, and I said, come back tomorrow, and let's talk, we'll do the interview.

I hired him on the spot, and I'd never met anybody who could make anybody like them so easily and effortlessly. Like like old people, young people, didn't matter where you came from, didn't matter anything. He, if you met him and you walked in and he was the guy giving you a tour of the gym, you were gonna sign up and you were gonna do whatever he said

because you love the guy and this is just the energy that he brought to everybody around. He touched so many people because, again, this talent that he had, just an incredible person. And you end up losing touch over the years because we didn't work together anymore, but always in each other's minds and hearts and so much respect for the guy.

And I feel so much for his family. It's really hard to even talk about this on the podcast. I don't know if I've ever shared this story with you, but memory pops up of my first experience with Larry. He was record holder. So he broke almost every sales record in the company. He was unbelievably talented, what Sal was talking about. And I knew of him for a couple of years

before we even met. And so in 24 of fitness back then, it was very competitive, right? So you had a, what they call the PPR. And this is also, we've talked about how I knew of Sal by his name before I met him as a person, because he'd always be ranked in the top. And so those of us that were always in the top were always watching each other. Yeah. So you knew each other because of it. So even if you didn't know each other in person, you knew of that person because they were consistently at the top and you were competing with them.

And Larry was probably dominated for the longest than anybody else I know in the company. And when you win that often and people don't know you, rumors start happening. Oh, he cheats. What's he doing? For instance, like, people would say that he was cooking the books and all that.

And then I get this call that I'm being promoted to the Hillsdale location, and Larry was being transferred over there to be the GM. And their idea at this time was that was one of the super gyms. Larry was the top performing GM in the Northern California. I was the top performing fitness manager and never had they tried to pair the two up like that before and they wanted to see what we could do out of there. And I remember all of my buddies that were working for the company were like,

they were so excited because then I get to go find out is this guy. And they were already, everybody was talking to me about, find out is he, you know, is he cheating or what's he doing? Is he kinkin' deals? Like, and I remember getting the phone calls for the first week as I'm working with Larry and it's just like Sal saying, like his energy was so contagious,

he was such a happy, go lucky person. I didn't know a single person that would meet him and not just instantly fall in love and he had that ability to transfer that to a guest who had just walked in the gym and had never, never met him before. And you would watch him do his thing. And the guy would just do unbelievable. He was the first person ever in my career that ever bumped one of my deals.

So I'd never experienced that before where somebody else took a deal of mine and, and so, and sales, that's a big deal, right? If you find somebody real time I was known for that. I know you were known for that I know that you would probably have your counselor turn a deal over to you and then after they saw you Boom, they would spend double triple that well I was known as that guy So nobody did that to me nobody could come over the top of my presentation and do that Larry that was like one of my first introductions to him was him doing that to me.

And like instantly I was blown away and impressed. And I remember calling everybody, be like, no, he's just, he's special, man. Yeah. Special guy, man. You'll be missed, bro. Love you, man. Hey, real quick.

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minepump 10 so that's minepump 10 for a discount. All right enjoy the rest of the show. Our first caller is Nick from New York. Nick what's happening man how can we help you? Hey guys how are you? I started my fitness journey in 2017 around like two 75 pounds. I'm 190 now and I got into OCR training and Spartan races a lot. Since COVID started, I've been doing the same regimen with a very heavy hit focus, doing like a lot of burpees and rows and a lot of intense cardio with two days or I would do heavy lifting with leg day and a back and chest day. And I also did intermittent fasting with a one hour eating window along with keto. And I noticed that my weight fluctuate a lot when I deviated from that.

And I had listened to your podcast with the seven day maps plan and I'm going to be trying that out. My question is, am I shooting myself in the foot by working so heavy alongside intermittent fasting in keto while also training for Spartans. I feel like maybe I'm going in the wrong direction with this regimen, especially since I want to perform well at the Spartans, but also get the aesthetic that I want. Yeah, so yeah, your intuition is correct. You are, and when I say shooting yourself in the foot, I don't mean you're screwed. I mean, you've just, you know, you've taken everything but the kitchen sink

or maybe even the kitchen sink and thrown it at yourself. And so now you're in a position where sustainability is gonna become an issue. And this Nick is the main reason why people eventually fall off is they do so many things to accomplish a particular goal and it's just unsustainable either because it's too much to dedicate yourself to or because the person's body mind or mind burns out. So here's what I suggest you do. Now I know you like the OCR race, you can still do that. Train specifically for

the OCR race if that's what you want to do and do nothing else. Or if you want to start going down the path of sustainability, I'm going to recommend you start to eliminate the high intensity hit type training, focus on three full body workouts a day, like a map, center ball, type of routine, slowly increase your calories and allow your metabolism to start to recover because that's a much more sustainable approach. Will you gain some weight doing it maybe, a little bit? But my prediction is if you don't move in this direction, you're going to have a huge rebound sometime in the future. You have to go this way. Nick, would you have any idea rebound sometime in the future. You have to go this way. Nick, would you have any idea where your calories are? When I was doing the HIIT regimen, I was at like 1900 calories. Since I've been listening to you guys,

I've heard time and again, you know, bump up the calories, bump up the calories. So I've been churred, time and again, you know, bump up the calories, bump up the calories. So I've been slowly bumping them up. I just did like 1900 to 2400. Okay. Okay. And then, did you notice anything? How do you feel? What's going on since then? I noticed that I did gain a little weight, but it's mostly muscle. Like I gained four pounds in the past three weeks,

but like three of those pounds are muscle. That's excellent. That you're okay. So the couple of things that are really good news. One, for you to go as far as you've gone already, it just highlights your discipline and consistency, which is, as a trainer, you're always excited when you have somebody who can stick to something.

And you've been really kicking ass for a long time. The hardest part is going to be the mental challenge here, is to get you to kind of calm down with all the crazy movement. And honestly, I know Sal said that you could do the OCR program and keep doing the Spartan race training, so like that. Personally, if you were my client, I would want you not to. So if you fought me on it, then you know, at the end of the day, like you're hiring me, and so I've got to kind of bend a little bit. Make the best of it.

Yeah, but if I had full control of your plan, it would be, let's actually just, I would either do anabolic or even like power lift. Like I would want your mindset around, let's build muscle now. You've done so well for so long of cutting, cutting, and leaning out and losing weight, losing weight. Let's shift our focus for a couple months on building some muscle and getting strong as hell

on the gym and that, and I wouldn't worry about the scale. I wouldn't get caught up on whether you go up or down a few pounds honestly, as long as I actually don't want you to go down, I'd want you to actually maintain your weight, maybe even possibly go up a few pounds like you have currently. And the main goal would be how high can we get these calories without you putting on any body fat or excess body fat, I should say, and how strong can we get in the gym?

And that is our main goal. Walking is fine. So if you've already trained yourself to be running every day and doing lots of stuff to ask a client like that to go from seven days a week of crazy movement down to three days of string training, that's it. But what I would say is listen, on your off foundational days,

I guess, anabolic of three day program, trigger sessions and walking, that's it. Yeah. I think, yeah, I definitely would echo what Adam's kind of suggesting with that, but I mean, you did all the work to get to where you are now and losing the weight and, you know, in your busy body and you wanna keep active and really like the psychological

challenge for you right now is to find what out there is sustainable for your lifestyle. So what activities, what things can you promote that you can continue from here on out with a healthier body? And that's always a challenge when, because we don't want to perpetually go through this gain weight, lose weight, you know, kind of trap that a lot of times we get into with this kind of intensity that it took to get to there. So, you know, to be able to find if OCR is something that's really enjoyable and it's like a continual thing,

you want to kind of keep challenging yourself with great. But it has to be something like that. It has to be something that you really enjoy. You know, that will be able to kind of maintain all this momentum that you have right now. Yeah, Nick, I'm gonna make some guesses. Okay, you tell me if I'm wrong or right, okay? I'm gonna guess that the reason why you started OCR and the reason why you went keto and the reason why you started intermittent fasting

was all to help you lose weight. Am I correct? Correct. Okay, so now here's some just honest, tough love, but I'm gonna at the end, I'm going to help you convert this a little bit, okay? That's probably the worst reason to do any of those three things, okay? OCR motivating yourself by doing events is a almost guaranteed way to not have sustainable

weight loss. At some point you're chasing this competition, and at some point, it's gonna stop working for you, either because your body rejects it, or because you burn out mentally. The same thing is true with keto, intermittent fasting. And now, to get to where you started, which was 275,

you probably had some bad relationship with food stuff going on, which most of us do, right? So that's what led to the 275. And what you did is you traded a bad relationship with food that led to 275 to another bad relationship with food that led to 180 pounds, 190 pounds. So what I want you to really focus on is don't be afraid of the, you know, 10, 15-pound weight gain that may happen.

I want you to forget about that and think about sustainability. That's the thing that is going to threaten your long-term success. It's not the, oh no, I gained 10 pounds because I stopped doing all these hit workouts and I'm, you know, doing strength training. Don't worry about that.

Think sustainability, you have, you know, how old are you Nick, if you don't doing strength training. Don't worry about that. Think sustainability. You have, you know, how old are you Nick? If you don't mind me asking. I am 36 years old. Yeah, dude, do you want to keep this body fat off for the rest of your life, right? Do you want to have it? Yeah, of course.

Right, and you want to have it, maybe you have a family now, if you don't, maybe have one in the future. Well, you know, friends and other things in life that are very important. And it's And you want to create your fitness needs to not just support your life, but improve your quality of life. Now of course part of that is you improve health. But the other part of it is, it's very hard to do when you're stressed, you're stressed out about diet and I can only eat one hour window and I can't have any carbs and I gotta do this OCR.

You know, four years, five years, ten years, that becomes a stressful situation. So remember that and I want you to do the right thing which means you're gonna have to go against some of your fears and most of your fears are probably centered around going back to where you were before. And yeah. And that fear is actually gonna get you to where you were before. And that fear is actually gonna get you to where you were before. So check yourself there, take our advice,

and I would say for the next three months, do maps and a ball look, do the walking on the off days, eliminate the other stuff, don't do the OCR race, unless it's super important to, in which case, it's a fine, do this one last one, and don't weigh yourself for the next three months. Don't even weigh yourself.

Just look at strength, look at your health, how do I feel, and my enjoying things, do I feel this, whatever. And then as far as diets concerned, I say this. I wouldn't go, I wouldn't take the pendulum and swing it all the way in the other direction because that's a recipe for disaster. I would say include a little bit of carbs, post workout,

as far as intermittent fasting is concerned, I would have a little bit of food normally when you fast, you're not going in the opposite direction, but slowly move yourself to a more normal balanced way of living so that you move towards sustainability. I'm gonna be even more specific with this until you what a massive win for us would look like is if I got you to cut out a lot of the stuff

that you're doing, follow maps and a ball, it's 2-a-t, which means you're doing the three foundational days, it means you're doing the trigger sessions, you're allowed to walk, if you wanna go out and walk, I'm totally good with that. You consistently start with about 2,400 calories, you've already proven that you can kind of eat there and your body's responded well.

It's added three pounds of muscle and only one of fat. That's an incredible ratio. So get to consistently eating 2400 calories while following that program. And then our next goal for the next two months or so is, can I get from 2400 to about 2800 and get stronger in the gym? If you came back to me and let's say we didn't weigh at all, right, I tell you just like Salsit,

throw the fucking scale way, I don't care about that, just talk to me about you getting stronger, talk to me about you being able to eat in your energy levels. And then in two months, we hop on the scale. And as long as you're not up, probably over 15 pounds, you're up anywhere between seven to 12 pound range, and you're eating 2800 calories.

You and I are high five in, and I'm telling you how much you're kicking ass, because that would be the most successful two to three months from now is to be able to do that. For you to be able to say, you're eating 2800 calories, doing way less cardio, strength training and stronger. You have completely started to change the

trajectory of your fitness journey for sure and you're getting stronger and building more muscle and for sure we'll have a faster metabolism. Nick, do you have MAPs in a ball? I actually do. I bought the anabolic and aesthetic package like a couple days ago. All right. Well, I want to give you something for free. So I'm going to let you in in the private forum,

because I'd like you, I would love, if you could, give us updates every other week or so, and post it in the private forum, and then just tag us, okay? Absolutely. All right, my friend, thanks for calling. Thank you guys so much. No problem. Look forward to seeing you in the forum, man. That's a, what a challenge, right?

Because you get you know, you're you're at a particular way, you know, in his case, 275 Mm-hmm. And then he probably had a moment where he's like, that's it. I'm I got to I got to get rid of this I got to change my life and so you do what you do when you feel that way, which is everything at once Yes, and it definitely got him to lose weight what you do when you feel that way, which is everything. Everything at once. Yes, and it definitely got him to lose weight, but that mental state that he's riding right now doesn't last forever, so I'm so glad he called in

because now we can move him in the right direction. Well, I'm so glad that we answer a question like this too because it's something that we talk about on the show all the time. Like this, he's actually so normal. You know, sub in whatever weight, sex, age, that changes, of course, put as far as like somebody who has put on a lot of weight over the last years or decades and is trying to lose, lose weight, this is the approach is exactly what happens. I guarantee

you didn't start here with all that stuff. It's probably started with right away cutting calories like crazy, doing cardio, and then saw the first initial 10, 20 pounds go down and then okay, let's, what else can I do? let's do it. OCR and let's add hit and let's do intermittent. I'm on fire. Right. And now it's cool about when I get a client like this is and what I was telling him is that he's got the discipline right. So if you've done that for the last year or so whatever how long do you say he took him to get to this point. Yeah, I was a 2017 I think he started but if I'm not mistaken, I'm trying to look up there.

It was mostly in the last, yeah, you know. So, I mean, this guy's been consistently getting after it. So if I can just get him to shift his focus because that's the first hardest thing is they get a client to be consistent with whatever it is that we're trying to do. So he's already proven that he can be consistent. That'll just be the mental hurdle, you know, not getting caught up if the scale goes up five to fifteen pounds and just get stronger in the gym. Our next caller is Roxy from North Dakota. What's up Roxy? How can we help you? I just had a question about hip dips. Okay. I recently started getting

back into fitness in May and as I started to lean out, I noticed some pretty big indents in the sides of my glutes. And when I started looking up how to get rid of them, a lot of the research said that they were either genetic or bone structure or not really possible to get rid of. So I was just wondering if there were any exercises I could do to reduce the appearance of them

or if they are genetic or What I can do. Okay, but dimples. That's what I call. Yeah, sounds got cute ones. I got really nice one. So Roxy great. I love this question Because it's gonna allow us to kind of highlight a few things. First off, I see in the question that you sent us That you're doing all the best but building exercises. You're doing hip thrust Squats dead lifts. So you're doing the right kind of but building exercises. You start to work in out in May. So it hasn't been that long that you've been super consistent. Do you know what your body fat percentage is sitting at? Or can you give us like a rough estimate,

do you think? I honestly have no idea. You look pretty lean from the video. I would say without looking at the rest of you, you're probably in a pretty lean athletic category, especially if you could see. So when you're talking about hip-dip for people watching this, literally it's the sides, it's under the hip bone and it's kind of where, as you get leaner,

you'll see it kind of come in a little bit Now I think you might be a little too critical of yourself if I'm if I'm being quite honest with you That definitely is an area that I mean are there muscles you could develop there? Kind of is it gonna change it much now? Really you're doing the best exercise. I'd say be a little bit patient. You can gain a little body fat And sometimes that'll fill in But you also want to be careful that you don't analyze yourself in the mirror and start to pick yourself apart and notice like little things that, you know, maybe to other people don't look like a problem at all.

You might look very fit and healthy, but to you, if you kind of go down this path, it'll be almost impossible to get out of. Well, I have a couple. There's some things for sure. I saw that you are doing a lot of exercise, but I would want, I would ask, what does your rep range look like? How long have you been training in that rep range?

And then also, are you tracking calories and have you gone on a bulk in any time in the last three months since we've been trying to do this? Okay, yeah, no, I haven't gone on a book. I don't really track my calories and Repring I usually do about 8 to 10 And three or yeah 8 to 10 three times Okay, and are you pretty consistent with that? Yeah. Okay, so here we go.

I would love to see you lift in the five rep range and I would love to put you on a bulk. Because you have to remember you're trying it. And the side butt is kind of what we're alluding to to get that kind of heart shaped ass, right? So that gives you that look on the side. And you're doing some of the best exercises, but if you're always in that rep range and you're in a calorie maintenance

or a calorie deficit a lot of the time, you're not gonna build. You're just not, you're gonna continue to kind of burn and stay tight and stay firm and stay in the shape that you currently are. But if we want to build some muscle, build some shape, well, then we need a calorie surplus. And if you've also been training in that same eight to 12

rep range for a really long time, your body's probably pretty adapted to that. So dropping you down to the five rep range and loading the bar more and then bumping your calories and then focusing on the exercise you're doing. I think you're doing great exercises, but I think it's important that you're phasing your rep ranges. And are you following any of our maps programs?

I'm not. Okay, so I mean, we have a butt builder bundle, so I would love to hook you up with that and have you follow that to a tee because in the program, we actually phase you in and out of rep ranges. And the first phase is the low rep range that I want to transition you into right now. So I would transition you into that. I would ask you to bump your calories a little bit and then see what happens from there.

Now, now, Roxy, if, if I were to talk to somebody that knows you very well and that cares about you and I, if I asked them, do you think Roxy's a little bit too critical of her appearance? What would they, how would they answer me? For sure. Yeah, I give it a lot for my boyfriend. Yeah, so. And now, now, sometimes we need to listen to the people

that care about us the most, especially when it comes to how we judge ourselves and especially when it comes to appearance, especially when you're somebody that's into fitness because, look, I've experienced this. You literally do not see accurately with your own eyes when you judge yourself. At least not the way you look at other people. I'm sure you look at other people and you say, well, that person looks great or whatever. And then you look in the mirror and you start to really hyper criticize how you look. Don't go down this path. There's no way out. And you'll never get to the point where you look perfect if this is the mental state that you're in.

Adam has great advice. In fact, if you do what he's saying, focus on the strength, don't focus on the mirror. That'll guide you in the right direction for sure. Have you ever worked out just focusing on getting stronger and watching, you know, the amount of weight that you can lift, increase, has that ever been a focus of yours? Has it always been aesthetic? No, I like seeing the numbers go up on the bar and everything like that too. I just, yeah, recently lost the weight, so it's kind of been hard to not focus on the mirror so much,

yeah. Yeah, yeah, yeah, yeah. Yeah, yeah. Yeah, yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Well, definitely focus on that. Yeah, and just, you know, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, homework and research on the movements that are going to give you this look that you're chasing. But if you don't give the body the right amount of calories to grow and build a butt, the butt's a muscle, just like the biceps is or shoulders. There's no different if a guy called me up and said, I don't have small shoulders, I want bigger shoulders, I assess his diet and his diet is at maintenance or in a deficit. The easiest thing I tell him is let's just increase your calories. But the challenge, especially for my female clients, is when I tell them this, they also

want to stay as lean as they possibly are and you just got to be okay with, hey, we're going to increase your calories. So we're going to put a few pounds on, just trust the process. We can always reverse and go lean out again, but if the goal is to build a fuller, rounder butt, feed your body. That's right. We got to feed the calories it needs to build a fuller, rounder, but- Yeah, feed your body. That's right. We got to feed the calories it needs to build that muscle. And then if we inevitably put a couple pounds of body fat on along the way,

which is inevitable and not a big deal, and we reverse and go the other way, we're going to lean out, not to mention in this process, you're going to speed your metabolism up. Yeah, and the strength gains are objective, right? Your visual criticisms of how you look can be not objective, right? So that's why it's so, it's such a great place to be when you're seeing, just strength go up and that's what you're focused on because you either get stronger or you don't. And I will say this, if you get stronger and you do it in a

healthy way, uh, the, what, what, what shows in the mirror is gonna change for the better, for sure, that'll happen automatically. Okay. All right, Roxy, thanks for calling. Yeah, thank you. No problem. Yeah, that's a tough one. You know what,

I was a little disappointed in our answer. Was she like, can you tell Doug that she have like a disappointed look when the answer? Yeah, maybe I think she wanted to. Secret, secret exos, yeah. That's kind of, maybe I think she wanted to. Secret. Secret extra stuff. Yeah, that's kind of. We're giving out the secret exercise.

I mean, I could add some things like I would love, my ass is on fire today, the whole thing, because I did, I hadn't done a single leg dumbbell deadlifts in so long, and just, you hit all the stabilizers muscles around the hip, which are, you're trying, she's trying to develop. So there's some exercises that we can include, but I think she's already, I guess we should tell the audience because

the audience didn't hear I mean she's doing sumo deadlift she's doing barbell hip thrust she's squatting you know so she's doing a lot of good movements you know lunging Bulgarian split squats these are all movements that are going to build and develop the butt but this is this is an area that I a lot of my female clients would struggle with and that is they want to build their butt and and they also want to lean out. And those are conflicting goals. To lose body fat is catabolic, and to build a butt is anabolic. So one of them needs a surplus of calories.

And so you just got to, if you really care about building that butt more, you got to be okay with, hey, we're going to try and put some weight on right now. That's inevitably what's going on. And then this is kind of like, I don't know, I guess it highlights a little bit of the trap of Instagram. And, you know, really just like, the comparison trap, it's the thief of joy, right? So you're always comparing yourself to what you see and you're not happy with what you have.

And so like, I think it's important that, you know, Sal was kind of stressing that to her because, you know, and to be able to really, you know, get to the place you want, a lot of times you have to remove yourself from it. Totally. No, that's great, great balance to for us to do. Cause I mean, there's two sizes.

100% Sal is right. And that we've got to be careful because that's the, the never ending goal. You'll always, just like the guy who is, or girl who's chasing a certain amount of wealth, and they realize that they just keep stretching, they just keep, and you see this in bodybuilding a lot too. Yeah, I'm not big enough, not big enough.

You know, one of my favorite things about training clients for as long as I did, I would have clients that would be with me for 10 years, 15 years. And one thing I used to love doing is, we would take pictures sometimes, right? So I'd have these old pictures from 12 years ago. And I would love to do this, because I'd get clients, this is something we all years ago. And I would love to do this because I get clients

this is something we all struggle with. And my client would say something like, you know, oh, you know, oh man, I don't look good. I don't like the way whatever. And I'd say, man, I remember when you used to say that to me 12 years ago, and I pull out a picture when you look like this. And they look at it and go, wow, I really thought I look terrible. I look great. And it's like you could be objective because it was so long ago you get caught in this trap and Fitness does not improve your life. It becomes a detriment to you So you sometimes you have to remove yourself. One of the best ways to do that is just focus on getting stronger Now that being said, you know, because that's the there is also some things that could potentially be the main reason why she's not building her But low calorie, same rep range. If she's been doing that for months or years, and these same exercises, same rep range

and living in a calorie maintenance or deficit, I mean, you simply give her a few more calories, change up a couple exercises for the glutes, drop her rep range. And she absolutely changed the tempo. Yeah, absolutely. She'll absolutely see some of that. Some of that. But grow our next color is John from California. Hey, what's up, John? How can we help you?

Hey, guys, how are you? Thanks for having me on. I work in the music industry. I'm an audio engineer. I'm basically the guy who records and mixes songs. So they're ready for the radio. And I love my job. What I travel a lot, I'm on the road more than half of the year and for the most part while I'm

in one city or another for a month or two at a time, I can relatively manage my fitness. The problem is come tomorrow, I'm leaving for tour and as you might know I'll be in one city and the next practically every night. And therein lies the problem. I find it hard to maintain my working out with the limited availability for space like green rooms and whatnot, just trying to maintain a healthy eating habit is really hard. And I find by the second or third week of every tour without fail, all of my attempts crumble. third week of every tour without fail, all of my attempts crumbled. And the stress of it all, the increased work demand obviously puts pressures on me. And I guess my question is, in the midst of all of that craziness, little control over

my schedule, how would you suggest somebody like me stay fit, stay sane, and also try and lose some pounds? Oh yeah, great question. And I think I have the best answer for you. So I want you to look at your exercise routine and don't look at it as a way to lose weight. Don't look at it as a way to build muscle. And I know it does all that.

But rather, I want you to look at exercise as a way to improve your mental health, reduce your stress, and improve your quality of life. It is excellent for those things. In fact, studies show exercise, consistent exercise to be as good or superior to pharmaceutical drugs for the treatment of anxiety and most mild to moderate forms of depression, for example. Now here's why I'm saying focus on exercise for that. Your life is so hectic and there's a lot of stress in it.

And if your workouts become a stress relief for you and that's the way you view it, your odds of being consistent are much, much higher. So what does this look like? Work out wise. Well, you don't have access to equipment and it sounds like your schedule can be kind of crazy. So I would say 15 to 30 minutes every day.

That's it. 15 to 30 minutes every single day, I would stick to bands or suspension trainers or body weight. And when you're doing the workout, I want you to think to yourself, stress relief. So sometimes that means mobility. Other times that's gonna mean, I'm gonna do 15, 30 minutes of harder stuff,

other times it may mean, I'm gonna practice, this one exercise I'm trying to get better at. Better at a walk. Yeah, just do that, it'll make a huge difference in your, because the issue here is consistency, that's gonna be the big challenge. So if you look at it that way, it'll make the biggest difference.

We do have two programs that are very convenient for people who travel, right? So we have maps anywhere in maps suspension. If you don't have those, I can send those to you. And you can pick and pull from there, workouts you could do pretty much anywhere. So I've trained a lot of clients with a similar situation, maybe not the exact same profession as you,

but their home with me, we're training, maybe not the exact same profession as you, but their home with me, we're training, we're training hard, we're consistent, their stress levels kind of lower because they're not on the go and they're building muscle and they're feeling great, and then boom, here comes a one month, two month, maybe three to six month even trip where the stress level is going to go up, their sleep is going to go down and they're not going to have access. And the biggest mistake that my clients would make like this, and I'd always have to go up, their sleep is going to go down, and they're not going to have access. And the biggest mistake that my clients would make, like this, and I'd always have to remind them, is listen, you got to be okay with the fact that you're not going to maintain what

we've been doing right now. You got to just be okay with we're not going to be lifting four or five days a week for an hour, and you're eating perfect every day. And so we've got to kind of modify and be okay with that. So the things I would have to get them to do is, okay, if we've been training and eating this way, if we reduce your training and your movement significantly now that we're on the road,

you also got to manipulate the food a little bit. So I would have them, and the easiest thing for my clients is I like, this is where I like to meal skip so we We were training consistently. We're eating consistently now there on the road or there's sedentary for a large person day Or they're not getting very much sleep so I'd say listen Let's take the you know the meal that you normally have at two o'clock or maybe your first meal or your last meal And we're gonna eliminate that when you're when you're on the road and you don't get a lot of movement And then I would give them a program like maps anywhere

or the suspension trainer and say, here, all you don't need anything but bands or the suspension trainer, the days that you have a good hotel room, you got a great night's rest, get after the workout, follow it. The days that you wake up and you didn't have a good night's rest or you had a lot of stress,

don't just chalk it up and go eat tacos or some bullshit, go for a walk, go for a walk or do some working inward. So I want you focused on feeling good and taking care of yourself. Not so focused on your muscle goals or fat loss goals or here. It's like what Sous said. All the things you're doing when you're on the road is to optimize your job and your performance and your mental health and what you do for a living and don't worry, when you get back with me and you're back home and we got the gym and we have some time, then we'll go after it hard again. Yeah, very similarly, I had clients in your situation too.

That's why we created those programs, but to view them in terms of being restorative and being somewhere where you can go to kind of de-stress, but also I had my clients like first thing the more and that was like basically their cup of coffee was that 10 minute supercharger workout, whereas just a very basic workout that you could do consistently. It didn't take up a lot of time. It made you feel really good, really energized and got you out and started your day on the right foot. So honestly, I think that if you can, you really just dedicate that first instance

in the morning to getting your body charged up through physical activity, it's gonna set the tone for the rest of the day. Yeah, John, if you did 15 to 30 minutes every day, and it could be something different every day, just again, listen to your body, you know, that's probably gonna average out to two to three hours of structured exercise a week.

That's not bad, that's like going to the gym two or three days a week, right? Except you're doing 15, 30 minutes every single morning. I'm sure some mornings you're gonna feel better and you could do more. So what you do is you're gonna feel better and you can do more. So what you do is you just set your alarm and you wake up a little earlier and you go into this routine.

Sometimes it's gonna be stretching and mobility. Other times it'll be suspension, trainer, strength training or resistance bands. Other times it might be a walk or it might be 15 to 30 minutes of meditation or mindfulness. But if you do it every single day for a little bit of time, it's easier to be consistent with your schedule than it is to carve out an hour and a half at a gym. I also don't know if you've connected these dots yet or not, John.

But there's something that is really common with someone like you. We've all gone through this too, is you got a night of work where you like say, you grind all the way to like a midnight or one in the morning and it was just a long day, stressful day, and then you got to be back up early next day and you didn't sleep good whatsoever. And we talked about what happens with cortisol levels and then all of a sudden that next day you have these weird cravings. You didn't thought about jacking the blood since you were a kid or also you want this fried, greasy food

That's a that's very normal for that to happen and if you know that ahead of time that oh shit This was a bad night you put on kind of like your your defense mode that day like you know I know my body's gonna be wanting this food or doing that so getting fed with something good and healthy and balanced early And then just kind of making that a day where you're walking and just stay in active You don't need to get after it. But just being mentally prepared that you knew that you got a bad sleep day, you better be prepared for that craving

that's gonna kick around 10, 11, or noon of wanting shit that you normally wouldn't even want. And that's where this spiral effect happens is, I get shitty sleep. I don't feel, I didn't move very much. I was stressed out and then on top of that, now my body's craving this greasy food, and I'm just hungry because I haven't slept much and I'm tired,

and then you just do it, and then that's where the spiral happens, so being aware of that is huge just to know it's coming. Yeah, it happens all the time, and if I might add, we're on a tour bus and we're lugging equipment back and forth. I'm curious, does any of that constitute as physical exertion or activity towards workout goals? Absolutely.

Yeah, totally. I mean, you're moving. You know, it's, of course, absolutely. And that's always symmetrical. That's the fear. It's not, you know, planned. It's, you know, security. That's okay.

Those are the days that you allow yourself to eat a little more calories. And then the days when you find yourself sitting at the desk or working all day and not moving, those are the ones you gotta be mindful of pulling back a little bit. That's one of the hardest things is when you get on like a plan when you're home and you're consistent,

I mean, you're training, you're moving. It's predictable. Yeah, it's predictable. Where when you do something like this, you've gotta be kind of mentally aware of like, oh shit, this is a day when I didn't move at all. I need to, that's it. And that's how I would tell clients to keep it easy for them of like, oh shit, this is a day when I didn't move at all. I need to, I need to, that's, and that's how I, I would tell clients to keep it easy for them,

I'd just say, on those days, drop a meal. You know, whatever you would normally do, you know you didn't move very much, drop a meal on those. And then the days when you are, you're moving hell of equipment, sweating while you're just doing your normal job, well shit. That's the day you feed that body, make sure it's taken care of.

Okay, no, it makes perfect sense. Thank you guys. No problem, John, we'll send you maps anywhere and maps suspension, okay? Thank you very much. Have a good one guys. Thanks, thank you, man. Yeah, that, this is hard.

It is, this is really hard. I'll tell you what, obviously all of us have been training a long time. I've been doing it for myself a long time. And I'm always, I'm typically pretty consistent because I figured that out for myself a long time ago. It's not about going to the gym and building muscle and looking good

when I got really stressful stuff happening in my life. I literally go to the gym and it's mental and psychological. That's it, 100% and it keeps you consistent that way. So what's the end result? Well, the end result is much more consistent and you get the mental benefit from it. So exercise is not just developing an aesthetic physique

and looking great, it's so much more than that. And if people realize that, then they, and my gosh, I'm so stressed out, you know what I should do? 15 minutes of exercise or activity. The truth is though, not, and this is where we're different, right? Like, I totally identify with this as a challenge for myself.

Like, you've been able to build that for yourself. I mean, of the three of us, I think Justin would agree too. Like, you know, you were the one who, Rainer Shine, Stress or No Stress, fucking, like, you don't miss your workout. You've connected those dots, you've found a way to always do that, where I was more of the person who was very oner off. When I'm on, I'm dialed, when I'm training consistent.

All or nothing. Yeah, all or nothing. And so, as I got older and, you know, would see these patterns and realize, like, I'm not always going to be all the way on, how do I adjust my life? Yeah. So, and it's amazing, you don't have to, and I'm in a situation right now,

I'm just coming off of COVID, I didn't train for almost three weeks. What I've learned to do over all these years and mistakes that I've made in the past is, okay, when I'm not moving that much, and I'm off the wagon a little bit, I've got to adjust my eating, I've got to be away,

I've got to scale way back on that because I'm not putting the work in. And then, I don't have to do a lot. You do a solid one workout or two workouts in the week, especially if you're doing the good movements. That'll ascend and you keep the diet in check. You'd be surprised how fit you'll maintain, especially for somebody who's actually been exercising for many years of their life. The body is unbelievably resilient. It remembers all that muscle you've had before. So as long as I get in there and touch some weights, do some exercises and I keep my calories in check,

you can make it through a rough two or three months of a weird schedule where you're off, but it's the, and I know it hit home with them when I told them that about the stress and the sleep and then craving my food. It's the trying to keep up with your schedule of training before. It's the inevitable to keep up with your schedule of training before. It's the inevitable, oh shit, long day of work,

stress, didn't get no sleep, and then craving some bullshit, and then the spiral happens, and then you fall off the wagon completely, and then you ride it off and you just say, oh, fuck it, I'm already eating bad, I'm not sleeping good, I'm not getting my four days of heat. You're having another donut.

Right, where you've just got to learn to recognize that stuff and scale back on the food and just getting that gym a couple times, that's one approach or what both you suggested which is just make 15 minutes, you know, which sometimes I think that's harder for an on the wagon off the wagon type of person, just adjust them calories man. All right, our next caller is Ariel from Oklahoma. Ariel, how can we help you? Hi, how's it going? So a little bit about me, I'm 18,

and I'm actually a rock climber, but right now at school, so during the week, I kind of just focus on lifting, strength, and my question is actually in regards to a standing ab wheel rollout. A little bit of context. I do a lot of work on the bar and rings for abs. I can do like a front lever. I do a lot of L-sits, toes to bar, but I've never been able to do a full standing to the

ground abwheel rollout. So I guess my question is, do you have any specific programming or advice for accomplishing that and what are your thoughts? Yeah, first off, that is a very hard exercise. Pretty sure that you know who else can't do that right? I was just gonna say, no, who else can't do a standing. So that's a really, really hard exercise. Okay, do you have you identified where the breakdown is when you go for it? Do you feel the breakdown in your core and low back? Does it feel like your arms and shoulders give out?

Okay, do you have any idea where you feel it? Yeah, I think really it's specifically like on that last little bit, locking it out, getting the full extension overhead. So I guess probably shoulders that last little bit locking it out getting the full extension overhead So I guess probably shoulders and a little bit like kind of the thoracic region. Yeah Yeah, yeah, so that's okay So someone like you and I saw I look you know you wrote a question and you you talk about a lot of the exercise Your course probably pretty strong

It's the breakdown often times with people like, especially females, is actually the shoulder, stability and strength, and not so much the core. At least someone like yourself who trains their core so much. So here's a couple of things you could do. One, I would recommend heavy dumbbell pullovers, which will help that type of strength and focus on the range of motion and build your strength up on that exercise

and treat it like a strength exercise, like you would do squats or dead lifts or overhead presses. So that'll help you there. The second thing is when you do your standing ab wheel rollout to practice them, you can start by just doing a negative. In other words, get into position and slowly roll yourself out and then lay down on the floor. And that's it. that's a wrap. And the goal is to slow that down

each time to the point where you can make it super controlled. Then from there, you can slowly start to attempt coming back up, but get that negative portion under control first. Have you done Superman's with the rings? A little bit, not really. I, yeah. Are you recommending the pullover? Yeah, so that's the pullovers with suspension trainer. Suspension trainer are the rings. Yeah. And in terms of two,

like anchor pushups and things like that, like what sells sort of a looting to is just like the upper body strength portion of it because your abs or your core in general is going to be pretty strong in terms of what you're describing with your exercises. But I think developing that strength there, especially with the instability with the rings or the suspension trainer, and to be able to then anchor one side and reach with the other arm and then both arms together and then also like real deep even flies and get into that will help a lot.

Are you are you familiar with what Justin is trying to explain the Superman? Yeah, yeah, yeah, like reaching overhead kind of like a Y-rays but lower to the ground. Yeah, like it's the opposite, opposite. So I'm like doing a push up in a sense. Okay. And you can why this is why what Justin is saying is this is the exercise to get you to do what you want to do because it is the it's the perfect regression to what you're trying to do because you have to have core strength and stability and what's beautiful about it is however far you walk how far you walk away from the anchor point, it easier to be.

So like with a client like you, aggressively increase their time. That's right. I would start, like just in saying, like you might not be able to start from the push-up position yet, that's gonna be the most challenging position. I would have you like, let's walk forward.

And yeah, envision the suspension trainer above your head, and the ropes are hanging down in front of you, rings or suspension trainer. You grab hold of them in front of you. You take about two steps forward, and then you simulate the exact same movement You do on the abroid you wrote let your body kind of fall forward and your arms come up and you resist with your core And your lats and then you pull yourself back forward and you do that with a couple steps out

You get good at it then you back up a little bit then you back up a little bit to eventually get it just Yeah, adjusting the lever exactly you're adjusting the little bit to eventually get it. So you're just adjusting the lever. Exactly. You're adjusting the lever and the difficulty of it. And then eventually you get to the position that Justin's talking about where you're in the full push up directly underneath the anchor point. That's right. You're directly underneath.

And then you let your arms come forward and then you're opening up in that way. But that will be the progress. Like the once you reach there, you're going to be able to do it with the abroller. So you're going to have to start by stepping forward a little bit and doing that. You do that movement. And then I have one more I would add to this because like an isometric type of movement

it would be overhead carries with kettlebells or if you don't have kettlebells then dumbbell will work. But just strengthening your entire body in that position and do carries. That with what Justin is saying, you will accomplish this movement. You're in a straight. You know what, do you have maps suspension? No, I don't.

Yeah, that would be a great program for someone like you. Rock climber, the kind of strength you're looking for is kind of full body, stable. It's got the exercises that we're talking about. I think there'll be a perfect program for someone like you to follow. So we'll send that over to you. Okay, thanks. All right, thanks, everyone.

Thanks for listening to the show. Yeah, thank you guys so much. I really look up to you guys and all the information you put out. Thank you. Awesome. Thank you. Keep picking us. It's cool to have people that age listening to our podcast.

Yeah, that's really good. Just sticking out good. Well, we were just talking off. We were joking off air that I said, it's amazing that anybody under the age of 20 listens to us with our dad jokes and shit. Doug, could you pull up? I don't know if you can do this in the time. I'm trying to remember if we did build those in.

I don't know if we built those in suspension trainer or not. Superman's? Yeah. Yeah, they're in there. They're in there. Yeah, it may be more regressed like you said like It's out a little further out. Oh good of the anchor point But yeah to to your point is you know, that's the beauty of the suspension trains

You can really manage the intensity just by it's that is the exact I would we should do a YouTube video on this So maybe if you can remember a Friday fitness episode you could do this to show all the Fred fitness show the regression to it and then how to progress all the way that because that is a great exercise. Great movement that is for what she's trying to accomplish. I mean, how cool is it? You got an 18 year old kid who's like, hey, I want to do this.

This really hard. It's really extremely hard exercise. I don't think I can do that right now. Super, super, super, super love that mentality. Look, if you like our our information if you like the podcast You'll love mind pump free dot com head over there and check out all of our free guides that can help you develop a Better more fit healthy body and mind also you can find all of us on Instagram So you can find Justin at mind pump Justin me at mind pump Sal and Adam at mind pump out of

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