Mind Pump: Raw Fitness Truth - 1712: How to Get a Friend or Family Member Started With Resistance Training

Episode Date: December 23, 2021

In this episode Sal, Adam & Justin discuss ways to help get a loved one started with resistance training in an enjoyable, sustainable way. The most common questions asked as the New Year approaches. (2:37) The importance of HOW you get started. (3:54) The biggest mistakes people make when they get back into training. (5:46) The biggest challenges faced getting started. (13:24) Enjoyable and Stainable Ways to Get a Friend or Family Member Started with Resistance Training. (24:35) #1 – Focus on training your whole body 2-3 days a week. (24:56) #2 – Start out using minimal equipment. (27:33) #3 – Stick to 30–40-minute workouts and 2 sets per muscle group. (28:46) #4 – Utilize the Mind Pump FREE resources. (29:58) #5 – Listen to your body. (32:28) Introducing MAPS Resistance and how it’s tailored for the person getting back into resistance training. (37:28) Related Links/Products Mentioned EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code - "RESIST20" at checkout**  Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Full Body Routine vs. Split Routine for Beginners – Mind Pump Blog Body Part Split vs. Whole Body Workout: Which Is Best? - Mind Pump Blog Mind Pump TV - YouTube MAPS Macro Calculator Mind Pump #1537: Why Meal Plans Are Making You Fat NCI Certifications x Mind Pump Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jason Phillips (@jasonphillipsisnutrition)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we talk about how to get yourself a friend or even family member get started with resistance training, the right way. So a lot of people are getting started soon.

Genuaries coming, they wanna get fit and healthy and sculpted and maybe lose some body fat and how you get started matters so much when it comes to fitness. It literally will determine whether or not you're like everybody else, where you gain the way back and fall off the wagon or you're the small percentage of people

that stay consistent and develop a lifelong relationship with fitness and health. And so in today's episode, we talk all about the right ways to do all of the stuff. Now this episode is brought to you by our sponsor, Elemente or Elemente. They are the first, the best, electrolyte powder supplement company anywhere.

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This product is amazing, it tastes good, no artificial sweeteners, go check them out, head over to drinklmt.com forward slash mind pump and get a free sample pack. All you gotta do is pay for shipping. One more thing, we are running a promotion on our new maps program called Maps Resistance. We actually talk about it at the end of this podcast.

And what we've done is we've actually given away a lot of other free resources to help because this is a workout program for somebody getting started. So if you sign up, not only do you get the workout program, which includes actually three workout programs within it, but you also get the Intuitive Nutrition Guide and Maps, excuse me, and macros applied and macros explain

those are two ebooks for nutrition. You also get free access to our private forum for a year for support. So you get all that all together and it's only $77, a huge discount. So if you're interested, and by the way, this is going to end very shortly. We're not going to have it past, I think, December. I think it's going to end very shortly. We're not going to have it passed, I think December. I think it's going to end past December. So if you're interested, head over to mapsresistance.com. And then when you sign up, use this code,

resist 20, that's resist 20, no space for that discount. BAM! Merry Christmas! Ho, ho, ho! You know what? I've been doing that to my son and he's just, I'm trying to get him to do that too. Yeah.

You know what, the one of the number one questions we get, I'm just telling you all, and so you guys know this, that we get, especially around the holiday season and then January, right? When everybody really wants to get into fitness. Oh, that's absurd. That's special for you guys today.

Yeah, one of the number one questions that we get from people who already work out, who are already consistent, who already have a good relationship with fitness, is like, how do I get my friends or family members started? And then the other common question is, those people themselves will ask us, I've listened to your podcast,

or I really wanna get in shape, I really wanna improve my health. How do I get started? What does that look like? Because we obviously make the case that, if you do it the wrong way, like so many people do, I mean the statistics show that there's an 80% fail rate in the first year alone, two, you're three, you're four,

it's like 97%. So the fail rate is so high because people start the wrong way. So it's so motivated right now, which is like, you know, that's the point too, where you really want to make sure that you have the right plan, the right focus, establish in order to even get to a good place where you can then build upon that. Yeah. Well, I'm excited about this episode because obviously it was structured with the idea of helping a family member or friend out gets started on the right track at the first of the year. But really this is for anybody who was inconsistent the last 30 to 60 days, which happens to a lot of people, right? Including myself. Right now, I've been the most inconsistent since pretty much Halloween now that I have been

all year long, which I think that's more common than it is not. Just the holiday start rolling around and it gets colder. It wraps everything. It does. And it's just easier to, ah, get there tomorrow all the next day. And I think the biggest mistake I made most of my fitness career, um, and I think a lot of people fall into this is when I get back into the swing of things is going right back kind of where I left off.

And there's no reason for me to do that. And what does it, what does like the ideal scaling up of a program looked like, which just so happens to be what I would recommend to somebody who is also just starting? Yeah, and I think it's, this is an important point to make that how you get started with your fitness and health journey is so important in the context of how you're gonna be able

to maintain those results and goals. And whether or not you're gonna hit plateaus or get injured or feel pain. The way you get, I would, yes, I would actually say that the way you get started, well, I could probably predict with over 80% accuracy, whether or not someone's gonna be able to stay consistent and whether or not they're gonna get long-term success.

Well, you know what else this brings up? We get a question all the time too, is like if you guys were, you know, you're 20 year old self, like how would you do it over again? Like if you're starting like a fitness plan, how would you, like I have definite opinions of how I would have adjusted and done things,

you know, a lot more appropriately for myself to set myself up for the long term. Totally, the biggest mistakes that I can think of, and let's start with that. Like, the biggest, you know, I guess mistakes people make, right, when they get going. And the biggest one I can think of is the programming is inappropriate. And the programming refers to the workout itself, right? It's too much. It's, it's always too much. It's even too much for the, like, that was my point.

I'll bring that up is I'm guilty of this, even being a fitness professional that when I go back into training, overdoing it, when, and that's why you hear me on the show all the time talking about my goal is to do as little as possible to elicit the most amount of change. And it's really easy to overshoot that, especially when you're somebody who's motivated to change. Yeah, and this isn't just because if you overdo it, you increase your risk of injury, that's true. But also, even if you don't hurt yourself, if you over apply the intensity or the volume, right?

That's how long your workouts are or the frequency, how often you work out. Now, even if you don't get injured, you're gonna get to your goal much slower because exercise is a stimulus that tells your body to adapt, but if you overwhelm your body with too much stress from the exercise, you're not gonna adapt nearly as fast

because your body is really mainly concerned with healing. Now, someone may ask, what is the right stimulus? If you're just getting started, it's not much. And more than not much is too much, and you'll get there slower. So it's really important to understand that the right kind of programming and the right kind of workout will get you there faster.

And the wrong kind, which is most workouts, most workouts that are popular on social media or on YouTube or with fitness influencers are inappropriate for somebody getting started. There's also the wrong exercise selection. This is another big one for me because people will do exercises that don't have a ton of value for them. Now all exercises have some value if they're applied in specific ways for the right person,

but oftentimes people do the wrong, like I watch some of these workout plans that are popular and good 80% of the exercise are so wrong for someone to get started. I mean they'll sweat and they'll get sore and they'll move, but they're not going to move in the right direction in terms of getting results. Well, I can't help but think of like my friends or my family members who they might Find a program that they they'll do from online, but for the most part They're just gonna fall back onto what they know when they walk into the gym and typically it's like a few things And a lot of times it's it's not the appropriate exercises for them or they're not trying to expand and really learn the The ones that made that move the needle the most.

Now, here's a good rule of thumb. You are a workout, and this is true for anybody, whether you're getting started or you're advanced. You should feel more energy and you should feel better, more invigorated, sharper at the end of your workout than you did going in. If you finish your workout and you're like, oh my gosh, I'm that killed me. And like, oh, I need to sit down or you wasted, you feel exhausted. More often than not, that means you just did way too much for your body. And again, it's not going to get you there any faster. Well, to Justin's point, I think that the people go in there just doing what they know.

And I think that leads to another one of the big mistakes, which is just lacking support. You know, most people have this idea of, okay, if I go in and I exercise, whether that be weights or classes or cardio and eat less, I'll have success with my weight loss goal. And I think that's where they go wrong. They don't know that they don't know. And so they go in with, uh, with not enough or no support whatsoever. And I just think that's crucial to the beginning. If you want to lay a solid foundation and make sure you start right is making sure you have the right kind of support. Yeah. Statistically, even when we would manage big box gyms, we would look at the numbers in terms of how often somebody would use the gym with people who worked with a trainer versus people who didn't.

And typically when people work with a trainer, average they'll work with a trainer between one to two days a week, that's the average. So we would look at how many more days they would come and how consistent and long they've stayed as members versus people who didn't work with a trainer. And it was like three times longer and three times as consistent. And the difference is when you work with a trainer. And it was like three times longer and three times as consistent. The difference is when you work with a trainer,

they are teaching you the right stuff, they're showing you the right technique, but it goes beyond that, right? It also is not having support on the journey. So if you look at studies on consistency with exercise and nutrition, when someone does something alone versus when they do it with a friend or let's say a spouse,

the consistency, the adherence is much higher when you have that kind of support, like a support system, right? It can be really hard to get started and you kind of are alone in this brand new journey. So it also means do you have the support of people around you, supporting what you're doing, people that can help you stay consistent and kind of you know be with you when let's say you go out to eat with them at lunch They're not going to sit there and pressure you to eat a particular way They're not gonna you know get on you because you're you know working out instead of going out to get drinks

Step-a-stuff so that kind of support I think is also important I think it's a mistake that people go into a new fitness journey without having that kind of solid support as well. Well, along those lines too is the nutritional guidance. I think another big mistake is people go in there and they think they know what they should be doing anyways. And I don't know how many times that I've had to correct a family or a friend who is going in with this idea of, oh yeah, I'm just going to restrict

calories and move more and yes, initially you might see some weight loss from that of course because you're moving more and you're eating less. But quickly the body adapts to that and you're now at this place where you still want to lose 20 or 30 pounds, but you're only eating 1,000 to 1,500 calories, and now the body is stalled and you don't know what to do. And how you start nutritionally and exercise-wise is so important to your long-term success. Well, as complicated as individualizing a workout or following a good workout program

or finding a good workout program can be, it pales in comparison to the complexity and challenges of nutrition. Okay, so if you're comparison to the complexity and challenges of nutrition. Okay, so if you're trying to improve your health, by the way, there's nothing wrong with starting a good exercise program and not looking at your nutrition. Everybody starts somewhere. There's nothing wrong with that. However, if you're expecting body composition changes, getting leaner, noticing big health improvements, and you don't address the nutritional side of things

and do that the right way. It's gonna be much slower, much harder, and much more frustrating. So the nutrition side is also very important and how you apply that also needs to be appropriate. Okay, so what does that mean? Just like with the workout, you don't jump in and do everything all at once, with nutrition,

same thing. You kind of start one step at a time, allow your body to adapt, get your behaviors to adapt, get used to the changes, because whatever you do to get in shape is probably we have to do to stay in shape forever. So they have to be lifelong changes. Yeah, and then nutritionally speaking, I mean, it's a necessity. It's a life necessity. Every day we have to consume something, right?

So that's the difference between that and then having like this new fitness routine that you're trying to be consistent with. It's, so those alterations and those adjustments need to be, you know, not too extreme. And they need to be able to fit and be similar to what you're doing, but just start really refining that as you go.

Now, these are some of the biggest mistakes. What do you guys see as some of the biggest challenges for these people that are deciding to head into this? One of them, which I think is just because people don't, they lack the knowledge around resistance training. Because if I say resistance to strength training is someone, they immediately think that you need

lots of equipment. Yeah, I need a membership, bro. Yeah, like I need lots, I need weights, I need machines, I need to have cables, like, you know, if I go run, I don't need anything but tennis shoes. First of all, that's false. You can do resistance training with almost no equipment or resistance bands, can be used for resistance training or strength training. So long as you use resistance in a way to build strength and muscle, then you're

doing resistance and strength training. I mean, just body weight. I could do just body weight, especially when you're getting started. And they'll produce tremendous results. You don't need equipment. That's the first, I think, the biggest challenge for people. Well, I think, too. This is why when back when we were trying to develop a fitness app and kind of looked

at the landscape of what was the most popular and what people were doing the most. They were all running based. They're walking based. This is just something that people just recognize right away. They don't need a lot of education to get into it and just get going and moving in general. If you refine that movement and really have a good solid plan where you're activating your muscles, you're really going through a strength training program, a resistance program, you're gonna benefit so much further.

This actually kind of takes me back to early years as a trainer when I had clients that were family or friend and they didn't have a lot of money to pay for personal training, but probably once a year, they come back around, they want me to get them in shape for something. And actually one of the first things that I'd have them do just to save them some money is I would write them up

like a very basic body weight type of little routine for them to follow for a couple of weeks before they actually started paying me money. And I was like, one, I know that it's very low risk because they're just doing their body weight pretty easy for them to figure out. And they'd always be like, no, I wanna start the weights right now, I'm gonna listen.

Let's maximize the time that you have with me. I know sending you this direction right now, you're gonna progress. You haven't been doing shit for the last like six months. You recognize that. Yeah, you just doing these body exercises, watch how great of results. If we also are changing your diet and eating correctly,

in addition to you sending this signal, right? The stimulus right now, you're gonna build muscle, you're gonna burn body fat, and it's a perfect place for you to start, and then you come see me in about three weeks, and then I can start to ramp that up and increase the weight. So I love this as a strategy, regardless if you have access to all the equipment in the world or not,

it's such a good place for most people to start. Yeah, some of the best exercises actually don't require any equipment, which brings me to the next one, which a lot of people, this is why they don't even get started, because they look at their schedule, they look at all the stuff that they have to do, I have the kids, I have my job,

like when am I gonna schedule this in to my life? I don't have the time, and I think it's because people have the false belief that it requires a lot of time. I spent hours and hours and hours dedicated to this in order to make any significant results. That's not true, especially with resistance training. With resistance training, now unless you start to get to advanced levels, I mean, you could do a lot, I could do so much with somebody just getting started with two or three, 30 to 45 minute well planned workouts.

I can send the muscle building signal very effectively, which is that little amount of time. And in fact, not only will I do it effectively, but oftentimes, any more is too much for that person. Was this the number one excuse or obstacle from preventing some? Because I feel like everybody I've ever talked to, like time, or it's not in my schedule,

I just I'll get to it eventually. That was always like the excuse of why they haven't just started and gotten into their program. It's always time and money. It's always time and money. And honestly, I think as a young trainer, I made the mistake of blowing a lot of people out because I thought they needed to be in there dedicated. Like if I was going to have success with coaching them, I needed them five, six days a week so I could burn them most. Because

you and really back then, the thought processes, I have control of that many hours in their week. So I knew even if they were fucking up on their own, I could counter a lot of that by training them hard enough inside the gym. And so I wanted to see everybody, at least three to six times inside the gym. And it's so the opposite way of the way I look at things now. It's like, you know what, if I could meet any wherever you're at. So if you're not training at all,

I'm happy if I can get one to two days a week with you to get you started. So I can start to lay a solid foundation. So I think you're right, they think they have to do everything it wants. And that, again, if that's your thought process, like I have to tackle this, okay, on my tuition right, I gotta make sure

I get at least three or four times a week, like it just seems daunting and so they pull back. Yeah, how many people can you get started with resistance training and get them great results with three 30 minute workouts, a 45 minutes workout a week. It's funny, Doug, when he hired me, he had been working out.

He wasn't even a complete beginner from an experienced standpoint. And I convinced him that we're only gonna work out twice a week. And he's like, all right, I'll trust you. We got to a 400 pound deadlift with twice a week, right? And he got significant results. You can get very, very far doing that kind of stuff. So it's not time is not an issue, especially when you first get started. You know, 30 minutes, 45 minutes, two or three

days a week is plenty when it goes to with resistance training. Now, the other one that I think that people fear is just the lack of, of someone there to help them with like the cues and making sure they do the X-Ride. And that's a real one. I feel like that's a valid, very valid. If you are completely foreign to the weight room and you've never trained and you don't know these bodyweight exercises, you don't know these strength training exercises and someone is telling you go do these things and you've never done it before. I understand the hesitancy from that point.

Like the fear of, I don't wanna hurt myself, or I wanna make sure I do it. Which also goes back to why, so the body weight thing is such a good place to start these beginners is to get them to kind of just moving and moving the right way. But that's another big one that gets in the way for people to start it. Yeah, I would say the only Achilles heel to resistance training is, and it's also its hallmark

benefit. It's so many different exercises and they can be applied so differently. So it makes it incredibly individualizable. It makes it applicable to most, almost everybody, but that also means there's a lot of potential complexity, right? So it's not like just getting our treadmill walking or getting on a stationary bike and riding, there's squats and deadlifts and presses in different ways to do them and curls and press downs and rotation.

And so if you don't have that initial coaching, this white training and coaching can be so valuable, it can be really hard to know what you're doing right, what you're doing wrong. So that IC is being a very valid, you know, potential challenge for most people. Now, this last one has more to do with the fact that the programming is wrong, which also could be connected to lack of coaching, which is injury, pain, and overtraining. This will stop anybody in their tracks, but it's so common for people when

they get first, when they first get started. It's like, oh, I started working out. I was feeling good, kind of tweaked my back. I had to take a couple of weeks off. Boom, momentum's gone. They stopped working out. Where my shoulder always bothers me, so I can't do those exercises.

I'm not even able to recognize what type of pain it is. If it's just the burning pain that is just part of building muscles and getting some kind of, you know, like a hypertrophy style training session where you're getting this pump you never had before. It's just like, I think it, the unawareness of it and also to how to navigate through that. When you do get joint pain, when you do get these things

that come up, you know, where do I go? How do I alleviate this and how do I change my form or adjust things to make sure it doesn't happen? Well, I would make the case of one of the reasons why or one of the main reasons why this happens is the poor programming, is the, I'm following this fitness influencer or my buddy, he wrote me this workout

or so and so does this. What does the workout I did 10 years ago? Yeah, so I think a lot of this stuff happens because I wish I remember what the, what the, the, they did that thing. I remember when we worked for 24th Fitness, they were talking about the number one reasons why people fall off their gym membership

and this was the number one. And I want to say the average person fell off within the first four to six weeks. I can't remember exactly what it, but I know it was relatively quick. It was within the first four to six weeks. I can't remember exactly what it was, it was relatively quick. It was within the first month or two, and it was a large percentage of those people

that quit because of pain, because it hurt or they hurt themselves, and then they stopped coming. I think just a lot of that, again, is going into it with the wrong attitude, going into it with the wrong programming, going into it with the wrong programming and the wrong intensity, and then it results in the joint pain or hurting your low back

or just the flat out frustration of you're killing yourself in the gym and you're getting out of it. You get on the scale every weekend, you're just not seeing the return and you finally, what I felt like most of the people that hired me would say is like, you know, Adam, I just, that fuck it. I would rather eat the damn cookies and not exercise

and be lazy and carry the extra two pounds. What's two pounds? I didn't do all this shit just to get two pounds off and so they get frustrated, they get discouraged and then, you know, it's hard, hard time getting them back in. Let's also talk about the, the effects of just overtraining, right? You don't have to have injuries or pain, but you can just over apply intensity, volume, frequency, and what ends up happening? People start to get burnt out. It's like they work super hard, they see some results,

and they start to feel kind of crappy, and they start to dread working out, and it starts to feel like, this is not fun, it's too much, and it's often because they're just over trying. Or less dramatic. They just don't see as much of results as they would have seen how they'd done it right.

That's true. And that's the trap I think I fell into even being a trainer and coach for as long as I did because I, you know, the stubborn side of me that wanna get right back in the swing of things would try and, you know, I cared more about getting right back to where I was benching and squatting versus why I do all of it,

which is for the results. It's like, if I really cared just about the results and I wouldn't be worried about this arbitrary number that I'm moving on the bar. Is this good for regular people, but I'm a trader? It's true though. I can accelerate this. I mean, I know I'm guilty.

I'm all you guys, but I'm so guilty of this when I come back. And so, you know, I mean, yeah, I would still get results. And I think that's the part that I didn't realize that this was a problem because, yeah, I would work my way through it. I would still get results, but as I've gotten more experience, I've learned like, you know, God, I can turn it back on

and barely ease my way in and just slowly ramp up and see great progress week over week with minimal effort compared to, all right, it's January 1. I'm back, you know, and then just like sweating and killing myself on day 1. It's like that's stupid. That makes sense. So let's talk about then how people should get started to maximize results, minimize pain, injuries, over training, and really maximize the odds that they're going to be able to stay consistent, that this is going to be kind of permanent. Not this, a lot of people experience where they

get some results and then they go back to where they were before this up and down that people tend to experience. I think to start with, your best bet is to focus on training your whole body, you know, two to three days a week. That's a great, it's a good, generally speaking, that's a good place to start for almost everybody when it comes to resistance training. Most people, if you're not doing anything now, really, are you having for a while, two to three days a week, you not only is appropriate

because there's lots of different ways to apply, exercise within that, but it's probably the best application and you can get very far with that. I mean, you can actually get very advanced with three days a week. Well, there's two things I really like about that. It keeps you from doing too much on a single muscle group. And then it also sets you up for if you don't get three days in that gym. So if you end up having a slow start and you only get in the gym twice, or let's say worst case scenario one time, at least I hit the entire body.

This was something that took a long time for me to register also, I was a body parts split guy forever. And when I started training full body, it was kind of like this aha moment for myself. Like, dude, of course, you know, because it shit happens, it's inevitable that I'm gonna be consistent for a while and then something's gonna come up

and I'm gonna have a rough week and that rough week, I might only get in the gym once or twice. Now running a full body routine, which is great about that, is if I only got in once or twice, I still evenly hit everything on my body. Get that volume for your entire body that way. And then it, yeah, it solves that problem. I'm not being able to make it as consistent

as possible out of the gates. Plus, too, you really gotta spend time figuring out what your perfect dose is. Like, what does that look like in terms of, you know, did I do too much, did I do too little? It's better to do too little, because guess what, you could just ramp that up and it's not like a deterrent when you go to work out again.

Oh my God, I just, I can't, I'm too sore, I over-did it. It actually limits you from keep progressing. Yeah, actually, it's easy to, like you just said, it's easy to move up if you're not doing enough. When you started to do too much, you're now so far behind often that you have to go through this recovery process before you can go back to working out. It's a much harder set you back. You have to mention most people double and triple down in that situation.

Because they don't know, right? They're like, oh, I'm not doing that anymore. I don't know. right? They're like, oh, I'm a solid, you gotta do more. I know, I know, I know. It takes a lot of time. You over-apply and then you see your results stall and then your answer is to apply. Yeah, to over-apply even more. That's super common.

It's so common. This is also what leads to what we talked about earlier about, I think that's what the injury happens. Yeah. You already were over-applying the intensity and volume that you didn't need to to start. And then when you hit your first plateau, your first answer is to imply. I must not be doing enough.

Apply more volume and more intensity. Yeah, and then this next one I think is also really important, which is start out by using minimal equipment. Now why? Why is that important? Because if you're workout, as you're getting started, which is the most touchy period of whether or not you're going to be consistent, whether or not you're going to be able to get that momentum going and build some discipline, whether or not you're getting things going on the right track. If you're relying on equipment that it's only available in your gym or complex exercises that you don't always have access to, then the odds that you'll be consistent start to

drop, right? Let's say you'll be consistent start to drop. Let's say you don't make it to the gym. I can't work out at all because they only have the machine that I use. My workout doesn't have any exercises to replace that or whatever. I think it's important to start out with very basic or minimal equipment with your routine because it just increases the odds that you'll be consistent. And it gets things out of the way, right? Any potential blocks or hurdles you're moving out of the way.

Like I said, I've had that happen before, where I'll help a family member and they'll, because their workout depends on a several machines and they can't go to the gym, well, what do I do now? But if your workout depends on no machines, it doesn't matter, right? Along those lines, I think too,

you should stick to 30 to 45 minute workouts, which is probably two sets per muscle group, the full body routine that you're talking about, is a great place to start. You don't need to be in there for an hour, two hours when your first getting started. 30, 45 minute workouts, two sets or so per muscle group, I think is plenty, especially if you're getting in there

two to three times a week, that's plenty of volume for the actual workout. There's a big myth that you need to work out much longer. I'll tell you what, I often have workouts that are about 45 minutes long. I've been working out for decades, and how do I do that? Well, my level, which would be more advanced,

my intensity goes up, I'm resting less in between sets. I'm still resting, but not as long. I'm doing more challenging exercises. So there's, and resistance training is literally, it's, imagine a light switch. You got to set that switch on to send the muscle building signal. That's all it is. So if, if you send that signal on, any more now is just taking away from your body's ability to adapt. Right? So 30 to 45 minutes when you first get started is a great place to start. It's a great place to get going.

And then again, you can go very far with that. Now along with that, now I know we talked about earlier how valuable coaching is. Now in a perfect world, for anybody who got started with resistance to strength training, they would hire a really good trainer or coach. And I'm gonna be honest to you. That's case scenario, that's. Nothing can replace that.

Nothing can replace that. Nothing can replace a really good coach that's gonna train you one-on-one, watch your form, design your routine for you, make suggestions, be there supporting you. Nothing's gonna be better than that. Now the challenge for you, make suggestions, be there supporting you. Nothing's gonna be better than that. Now, the challenge of that, of course, is a, finding a good trainer and b, can I afford it?

Personal training is not cheap. It's not inexpensive. Here, I know where we live here in Silicon Valley, we're gonna pay about $100 an hour for a decent coach. And even in other places where it's much less expensive, it's still 50 bucks an hour. And for some people that just doesn't work. And so, you know, what we did is we created a resource and this is true now.

This side of our business makes us almost no money. But we did this literally because of this, because we are all trainers. We created Mind Pump TV, which is a YouTube channel that is dedicated to exercise demos, right? So, when you do your workout, if you really need, like you want help, and how do I do this right? What are the coaching cues which to look out for? Look up the exercise on there,

and odds are we'll have it on there, especially when you're getting started. Yeah, no, and the way to do that, I've had to do this in my DMs, so Maze will do it on the podcast right now. I was like, if you literally go to YouTube channel and put in Mind Pump, and then think of any exercise. You name the exercise, we've probably shot it.

There's not too many standard movements. Donkey kickbacks. Yeah, they're in there too. But yeah, like Salis Point, I mean, when we first did this, the podcast we knew we would be able to in long form articulate our points that we're trying to make when it comes to exercise and fitness. The YouTube channel was designed to complement the conversation that we have.

And then also the mind pump free.com. Those things are all really designed to basically help you for free. And if you want to go build your own program, if you want to go figure things out for yourself, we wanted to give you the resources for free there. Then of course, we make our money by selling programs. And that's, I mean, because I'm sure there's a lot of people that are just like myself, which is like, okay,

just have rather have it all done and organized in one place than have to go search. But it's there though. When you look at the InMindPump TV, when you look at all the episodes that we've done, any question that you could have around, like what should I be doing for these first couple months of getting started, the answer is in there.

Yep, totally. Which takes me to the next one, which is listen to your body or at least don't ignore your body. So, if you're just getting started and you're starting to feel like crap or you're not moving very well or a joint is starting to hurt or you're feeling like, this doesn't feel good, don doesn't feel good. Don't ignore your body. And what a lot of people do when they first get started

is they ignore their body because they want to see the scale move, right? Oh, I lost a couple pounds. They feel like crap, they're not sleeping good because the workout is too hard, but they're ignoring that. It's all about the scale. You gotta listen to your body because if you work

with your body, you'll get there much faster and more consistently. If you ignore your body, your body will win, by the way. It's not a battle that you're going to win. If you're overdoing it and you're ignoring the signs, the stiffness, over soreness, the pain, I don't feel good, those signals will get louder and louder, and eventually they'll get you to stop working out. Or they ignore those signs and symptoms because they look at this as a temporary goal

that they're trying to achieve and get to. And then it's just going to get easier once I get to this certain place that they've had, you know, in their mind of how I'm going to get there. So I have to push through. I have to do this by all means necessary. And a lot of times, you know, that leads you down a dark path because your body really is talking to you and trying to communicate whether or not you need adequate rest, whether you're not, you know, it may be too much intensity.

You know, a lot of those other factors, like you have to just be very aware of how your body is responding. Not to that point. So how much content is dedicated to that on maps macro.com? I know you built that pillar page out on there. Yeah. And there's a ton of free resources on there.

How much did you talk about that on there? You- Listen to your body with nutrition. There's articles on there talking about that. So mapsmacro.com, that speaks to the nutrition side. So you can figure out how many calories. These are rough, okay, the rough estimates, but they're way better than, you know,

running it and starting it. Yeah, so you can get kind of a rough estimate of how many calories your body is probably burning, and then how many calories you should eat if you wanna lose weight or gain weight, and then there's lots of articles and blogs connected to that that help you with, you know, food intolerances and behavior stuff,

and this is like the nutrition guidance that I think a lot of people need. But when we're talking about listening to your body, think of it this way, right? At the first thing your body will do, and this is akin to how we communicate with each other, right? You're trying to get a hold of someone, and it's not that urgent, you might send them an email.

So what the body first does, right? It sends you an email, ignore the email, and then you'll get a text. You ignore the text, you get a phone call. I'm not going to answer the phone. Now they're knocking on the door. Before you know it, it's your body is over you while you're in bed screaming at you. Okay. So that's what happens. As if you continue to ignore your body, the signals get louder and louder until you absolutely can't ignore them anymore. So this is a very, very important part. And then for the nutrition, that's complex. That takes time. So the best advice I can give you now for free is to be patient and start slow. And we've done podcasts dedicated specifically

to this process when nutrition, but our maps macro.com page is free and that will help you with the information aspect. Protein, fats, carbs, calories, that kind of stuff. Let's talk about that a little bit though because even I think that we have one of the best macro calculators on the internet. That's free for you to use, but even that is it's still not perfect, right? I've had people message me, hey, I plugged everything in, I've been following this and this is what's happening or I'm not seeing results. And I think that's why, and you alluded to it, but I think we should expand on it.

Those calculators, I don't care ours, anybody's is not perfect. Now, somebody might experience plugging in and it is perfect for them. It might align just right, you know. It's, but for the, for most people, it's a good place to start. It's a general guideline. Yeah, and most people, it's a good place to start. Yeah.

It's a general guideline. Yeah. And the idea is that you have a place to start and then based off of these body signals that you're talking about, what you're seeing, am I putting on more weight on these colors? Am I losing, am I losing too fast? Am I staying the same? Am I, how's my energy levels?

And the idea is to kind of figure out, okay, here's where I feel most comfortable and now, okay, if I want to build muscle, let's add, you know, 250 or so calories a day, maybe bump my protein up a tiny bit. It just gives you a baseline. The idea is not for you to follow it like it's a rule, like this is where your body is supposed to be. It's some generic guidelines and it's a bunch of formulas that we've put together to get as close as we can

To give most people a good starting point, but the answer is not to just follow it blindly No, and that's why listening to your body is so important. You got to pay attention to those signals and take it slow With the nutrition like you do with the with the workouts and you'll get there You're more likely to get your goals and more likely to stay there when you finally do get there. Now, again, we're trying to provide answers, we're trying to help people get started, but the truth is a lot of people watching or listening right now, they want things kind of,

you know, planned out for them. Like, I need it mapped out. I'd like it all condensed and put together so that I can just see when today turnkey. Let's go. Yes, and so what we've done is we've actually created a new maps program specifically for People like this. So we have programs that are great for beginner beginners But we didn't have one for people that are maybe a little bit a little bit better off That really want to get started with resistance training And we also didn't have like all the support

that we're talking about. So here's what we did, right? We created a new maps program called Maps Resistance, and it's exactly for this person. Somebody that's getting started, doesn't have any major movement issues, isn't so deconditioned that they gotta be very careful when they get started,

but they just haven't done resistance training before and they're ready to get started. Or somebody who has in the past past and they just have been off. They haven't done it for a while, right? They're still off for a while. Right. Or if you're listening and this is, when your friends or family members, this would be good for them to get started.

So what maps resistance is, it's exactly that. And then in that, what we did is we actually put three different workouts and all three of those workouts are phased in everything, right? So full blueprints, but just like tailored to body weight specifically, dumbbell specifically, then dumbbells and barbells. Yes, so you can even progress through, so it's like, it's like you could progress through that with minimal equipment, a little bit more equipment, and then even more equipment. All the workouts

include priming exercises to avoid injury. They're all designed around this two or three days a week, 30 or 45 minutes, all kind of wartime. And then of course there's videos in there so you click on an exercise. So on and to speak into sort of the accountability piece, there's one feature in here we didn't put on any of our other programs

that I thought was a great addition, where actually you can follow along. So beat by beat, you can actually play this either on your TV or on your phone. And so if there's any confusion or you haven't done any sort of any of these exercises before, you can just follow along directly and go through the whole workout. Right. We also throw in the forum in there so you have that support and guidance you're talking about.

Yeah. So, and then of course, as while we're launching this, we were talking and we're like, okay, we're going to tell people like all the mistakes and all the things they need to do, we need to be able to provide them with a solution for all of this. So the workout portions taken care of with maps, resistance, but Adam just said support. And we said, we, what about support? We just talked, we're going to talk about that in the episode. What can we provide for support?

Well, we have a private forum that you have to pay for normally to get into. We're throwing that in for free. And what you can do is you can get in there. And if you have a question about anything or, hey, I felt this with this exercise, or I noticed this thing, you go on the forum, we have other trainers in there, other coaches, other people who follow the programs, doctors, and then ourselves, you can even tag us in there. Normally, that's $97. We're including that in for free for the first year. And then we put in more, bud. Yeah, and then we, this is the first time ever

that we're doing this, which I'm really excited about, because the number one question we get asked all time is nutrition related. And we've stayed away from that. So reason why we partnered with NCIs, because we wanted a trusted source that would provide that information for us. We know that that's a full time businesstime business itself to help people along those lines.

And what we got was for Jason to provide both of his ebooks, which are 97 bucks for those two books that are absolutely free with this program. And it's macros explained and macros applied to really help somebody figure out what they should be in some combination of that with our macros.com and all the resources that we have, plus the forum, should really help people formulate the ideal nutrition plan. Well, there's also the intuitive nutrition guy

that we included. That's right. And the reason why we did that is, so intuitive nutrition guy is much more focused on behaviors and helping you identify and work with behaviors around nutrition. If you've listened to the podcast, you know how important we think that is. And of course, the studies back and support that.

So that's also in there. And so what we've done is we've put it all together as like the perfect bundle or a combination of things that helps someone get started, whether it's you listening or for all the tools you need, just in one spot. Yes. and this is how we priced it, 77 bucks. So 77 bucks, you get all of that access for life, except for the form which you get for one year, which is included with that. And that's pretty much it.

So you can literally apply all the stuff that we talked about in the episode, and you'll be just fine. It's going to require a little bit more work, a little bit more searching, but we also have free tools that can help you. Like MindPump TV, of course, there's the podcast, napsmacro.com, which can help you with macros.

But if you want it all in one place, and it's all written out for you with demos, blueprints, and the whole deal, then what you wanna do is you wanna go to mapsresistance.com, and it's only, it's for a short time, we're not gonna offer this forever with all those things, but it's there, and again, it's 77 bucks, and you get all of it.

So, and I don't think they need a code, do they dug, is it resist 20? No, they do not, well, they do need a code, yes, it's resist 20 to get the discount. Okay, so resist 20 is the code you wanna use, and that's $77 for all that stuff. So we hope that'll help, and if you have any questions, of course,

you can find us on Instagram and try and DM us. We can't get to everybody, but we try to answer as many people as we can. You can find Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind Pump Atom, and one more place to get free resources, MindPumpFree.com. There's more free written stuff there

that can help you get started as well. So we wish you luck, and we hope you could stay consistent. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com.

The RGB Superbundle includes maps and a ballac, maps for performance and maps aesthetic, nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus

other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindP Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump!