Mind Pump: Raw Fitness Truth - 1746: What to Do If Your Body Isn’t Changing on a Low Calorie Diet, Keys to Making a Bodyweight Only Program Effective, How to Train in the Gym to Improve Athleticism & More

Episode Date: February 9, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The best exercise for your lagging body part is the one you’re NOT doing for it. (4:21) With Magic Spoon, you get what you pay for. (12:40) Fun Facts with Justin: African clawed frogs and regenerating limbs. (21:39) Is fasting coming back into favor? (23:56) L-Dopa supplementation for improved erections in men. (28:00) Whoopi Goldberg and how cancel culture is eating itself now. (31:57) Did you know Ned has a subscription service? (35:55) #ListenerLive question #1 - Are bodyweight-only programs as effective as ones with equipment? (39:42) #ListenerLive question #2 - What can I do if my body not changing on a low-calorie diet after coming off a bulk? (48:04) #ListenerLive question #3 - How can I incorporate resistance training to gain explosive strength for boxing? (1:03:56) #ListenerLive question #4 - How can I improve my athleticism in the gym? (1:14:23) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] February Promotion: MAPS Performance and MAPS Aesthetic 50% off!! **Promo code “FEB50” at checkout** Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Lab Frogs Regrow Limbs, Opening Door for Regeneration Studies Drug mimics beneficial effects of fasting in mice Valter Longo - ProLon® Fast Eating Fat, Lifting Cows, and Preventing Seizures — An Intro to the Ketogenic Diet (with Dom D’Agostino) L-DOPA Supplement — Health Benefits, Dosage, Side Effects Whoopi Goldberg suspended from 'The View' Commanders is new name for Washington Football Team Visit NED for an exclusive offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Fit Mom Bundle | MAPS Fitness Products MAPS Fitness Anywhere Mind Pump #1565: Why Women Should Bulk MAPS Fitness Anabolic MAPS Powerlift The Key to Fitness Success is Self-Love – Mind Pump Blog Mind Pump #463: Olympic Medalist Tony Jeffries & Kevan Watson Of Box ‘N Burn Mind Pump #1437: The Unfiltered Truth About MMA With Phil Daru MAPS Prime Pro Webinar MAPS Prime Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Tony Jeffries (@tony_jeffries)  Instagram Phil Daru (@darustrong)  Instagram

If you want to pump your body and expand your mind, please 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. Alright, today's episode, a live one. People called in live, asked this question, and we got to coach them on air. By the way, if you ever want to be on one of these live episodes,

email your question to live at mindpumpmedia.com. Today's intro portion was 35 minutes long. After that, we got to the live questions. So here's what went down today in the episode. We opened up, I talked about the best exercises for your lagging body parts. Then we talked about how I hooked my friends on Magic Spoon. No, it's not a drug. It's serial, high protein, serial with no sugar, it's grain free. It's way protein. It's amazing.

The macros are great. And it tastes like the serial eight when you were a kid. So if you want to try it out, head over to mypumppartners.com. Click on Magic Spoon. Use the code, Mind Pump Get $5 off. Then Justin talked about African Claude Frogs. This is something super into at the moment. I talked about the new fasting drug that they experimented on mice. I talked about a supplement that boost dopamine.

We talked about whoopie Goldberg and how cancel culture is eating itself now. Uh oh, then we talked about the Washington commanders. That's a new name. That's pretty cool. Sometimes I go commando. And then we talked about another one of our sponsors, Ned.

Now Ned makes the best CBD hemp oil products anywhere, anywhere, like you feel their products. I'll be like the crappy stuff that you buy that says, oh, it's got tons of cannabinoids you take it. You're like, I don't know if I feel anything. Now with Ned, you notice, anxiety is down, energy is up, slight euphoric feeling, less pain. It's good stuff.

Go check them out. Head over to mindpumppartners.com, click on Ned, and then use the code Mind Pump for 15% off. Then we got to the question. So here's the first one, Ashley called in from Montana. She said, look, our body weight only exercise programs as effective as ones with equipment. Sorry, Missouri. She called in from Missouri.

Then I talked to Nicole from California. She says, look, I'm eating low calories. I'm working out a lot. My body's not changing. What do I talked to Nicole from California. She says, look, I'm eating localities, I'm working out a lot, my body's not changing. What do I need to do? The next question was from Jessica from Wisconsin. She wanted to know how to lift weights to punch harder. She's gonna be competing in a boxing tournament. Then we talked to Holly from Canada,

wanted, you know, look, she's having a hard time, excuse me. She wants to train in the gym to improve athleticism. In other words, she's having a hard time, excuse me, she wants to train in the gym to improve athleticism. In other words, she's having a hard time improving her athleticism with just workouts in the gym. What can she do? Also, all month long, we're running a sale on two very effective maps workout programs. The first one is maps performance, train like an athlete, look like an athlete, perform like an athlete. That's what that program is all about. The other program that's on sales maps is aesthetic.

Maps aesthetic is a body builder inspired program, so you can shape and build and balance out your body, work on symmetry and aesthetics. So both programs are 50% off. Here's what you got to do if you want to sign up. For maps performance, go to mapsgreen.com and for maps aesthetic go to maps black dot com the code for 50% off for both programs is f e b 50 so f e b five zero no space for that discount teacher time and it's t-shirt time oh shit though you know it's my favorite time of the week.

I'm gonna ask you what that is. We have five winners for this week. We have three from Apple podcast, two from Facebook, the Apple podcast winners are Joey Seahack and Jay Montoya 0267 and raw Furny truth. And for Facebook, we have Jennifer Zayner and Jennifer Lynch. All five of you are winners in the name I just read to iTunes at Mind Pump Media

and include your shirt size and your shipping address and we'll get that shirt right out to you. Look, the best exercise for your lagging body part is not the one that you're doing for it. How do you know that? That's a big deal. You know what it is, is that there are, here's a challenge with lagging body part.

First of all, it's challenging because it's a body part that doesn't respond like the rest of your body. We all have that, right? But the challenge is. Glutes are a very common one. They are, except for you. Yeah, it looks right. Glutes respond exceptionally well. On the exception., except for you. Yeah, it glutes. Respond exceptionally.

On the exception. The problem is that we have a lagging body part, and then we pick what's typically known as the best exercise for that lagging body part, and then we keep doing that exercise, and it's not working, and we're like, what's going on? Not realizing that there are muscle recruitment patterns, there are ways that muscles fire and connect

to many of these exercises, most of them being compound lifts. And so we keep doing them, and we keep developing the wrong muscle groups. Like for example, I'll use an easy one, right? Let's say your chest is a body part that's lagging, and you're like, well, bench press. Bench press is a great exercise for chest.

And you keep benching, you keep benching, not realizing that you're benching a lot with your shoulders and triceps And so those develop really well Chest never really catches up but because you're stubborn about it and doing the same exercise over and over again Nothing's working. It's like a mystery. Why the hell isn't my lagging body part responding? I think this is like a single topic episode because it's I think it's more nuanced right? There's a lot more there's a lot to it. Yeah, I think it's more nuanced, right? There's a lot more things. There's a lot to it. Yeah, that could be potentially going on, right?

I would agree that a majority of people, it's a poor exercise selection. I also think just the attention to it. One of the biggest things that I think made a difference in my lagging body parts was prioritizing it in the workout and in the week, right? So like, for example, as a young kid that was lifting, like when I would lift in the past, I would,

and you know, because everybody is consistent and then we all have our moments where you fall off for a little bit, if I fell off and I returned, I always returned starting back up with the muscle groups I love. It's never one, yeah, my favorite one. And the ones I'm stronger or more developed because you like to do that.

And you'd never miss that one. But the ones that were lagging or that I hated to train, I never, and that, when you've been lifting for a long time, that starts to compound. It makes a big difference. And simply going, okay, if I fall off for a week or even a few days, and when I go back, you just, I always start back.

And I started doing that. So even when you have, let's say, a four day break, you have a routine where you're training four or five days a week consistently for a long time and you don't miss very long but you just miss four days. Technically most people would probably just keep pick up right where the routine is. I wouldn't. I would start back with my lacking body part. So anytime I gave myself a break longer than three days

in a routine that I was following, by going back and always starting, the next day I lived again with the lagging body part as a focus, that really helped bring out that. That's really good advice. But some people do that. They do all the stuff, they do all the volume, they do the priorities in terms of training that body part first and all the stuff, they do all the volume, they do the priorities in terms of

training that body part first and all that stuff. And I guess not working, like, to be more clear, right? You can squat, you can do a barbell squat and make it mostly about your quads. You can barbell squat and make it more about your glutes. You could bench press and make it more about your shoulders and triceps than your chest or vice versa. You can row and make it more about your biceps in your forearms

Then you're back and not realize it right not realize it because that's the way you've been practicing that exercise for so long and Oftentimes what it requires if you don't have a coach who can watch you and say wait a minute I know why your glutes aren't developing right you're this is you're using all quad you can't feel and see that yourself Sometimes what you need to do is change the exercise. Let me do something else and really focus on feeling that muscle group, develop it a little bit, then go back to this other exercise. Oh my gosh, now all of a sudden, I feel more.

Yeah, sometimes you need to adjust things, like even your posture, like you're not even given alignment yet to be able to really tap into that response from that muscle group that you're trying to incorporate in that exercise. So if you go back and you look at the limitations of your range of motion, and you know, you might have to do some work to even place yourself in proper position to then get it to respond. But definitely taking the time to really slowly work and isolate that muscle group and get

it to respond and then bring that over to the compound list. Now being honest, Justin, have you ever even gave a shit about this before? Have you ever... No, seriously, like, I'm gonna be very honest right now, like, I know you understand what needs to be done. Like, you understand the science stuff behind it, but have you ever cared enough to put that much emphasis on a lagging bar? Have you ever looked at yourself and go, oh, I need to bring this up.

And so I'm going to shape my programming around that or do you just going to chalk it up as I don't give a fuck? Yeah, I mean, it's a fair question. I'm definitely more movement-focusing in the broad scale of it. But if I do see myself and I do some checkups in terms of like, I know that my chest hasn't got works in quite a bit, and so I'll put some emphasis there. I feel like really to me, it's more of a scale of like,

my pullups are really hard and that pisses me off. And so I'll go in that direction or, you know, it's really more of a like what I'm not touching in terms of like, what I'm not incorporating in my programming, because all, whether you do it or not, you do fall into patterns of what your strengths are, right? And so I try to incorporating in my programming, because whether you do it or not, you do fall into patterns of what strengths are. And so I try to challenge myself to see where the areas I haven't been focusing on,

but in terms of something that's not responding, I would probably look at it differently more like, well, you said it perfectly, but you're more performance bit. You look at and go like, oh, I'm not very strong here. I need to address these things there. So I'm not going to focus on that.

Yeah, I got to do more pulling, right? Or I notice that I'm losing some of my shoulder mobility. So I'll say, do you incorporate more stuff like that? So it's interesting, you know? I used to do this thing where, at some point, I was like a great, to be honest, a sales tool. And I would have a potential client come in.

And if they were relatively, you know, kind of sharp and I could explain things to them in a particular way. I used to do this example where I'd say, okay, you have Forward Shoulder, which is like 90% of anybody that I would meet that didn't work out, especially here in Silicon Valley, everybody working on the desk, right? And Forward Shoulder is exactly how it sounds, right? Shoulders come forward.

And I'd say a good exercise to correct that is a cable row, right? So I would sit down and I'd show them the cable row and I'd show them like what we're gonna do is we're gonna focus on pulling the shoulders down and back, work on what's called scapular retractions, strengthen the muscles that hold the shoulders back. Once those get stronger, you'll have better posture and I would explain all the benefits. Then I'd sit them down, I'd have them do the cable row, and I'd put them in good position, have them do it right, and they'd be like, oh my God, that feels really good. Then I'd take my hands off of them,

and I'd say, do six more reps. And we're talking lightweight, this is a lightweight. And then their form would slowly start to change and go back to their old recruitment pattern. Then I'd stop them and say, hold on, let me fix your form again, and I put them in position, they go, oh my God, I didn't even notice that my shoulders started doing that and I said, okay,

although the cable row is an excellent exercise to correct forward shoulder, you can still do a cable row in a way that makes forward shoulder wrong. And because you don't necessarily feel that yet, I'm gonna be here correcting your form making sure that you pull those shoulders back. But if I wasn't here, eventually what you would end up

doing is pulling with this forward shoulder position. Not really, and I'm exaggerating, but it would be more like that. You would actually strengthen the forward shoulder. And so then here you are working out for six months. You're like, I'm doing this exercise to fix my posture. It's not working. My neck still hurts, what's going on.

And it's like, you're not doing this in a way to achieve the particular result you're looking for. And this is what happens with a lot of lagging body parts. People press, pull, squat, whatever, in a particular way to where that lagging body part is playing a secondary role. Will you fall to your default patterns? And I think it's really like if you were to, if you don't have a coach, a coach is the best way to do this

to get that external feedback, but if you video yourself and your objective about your form and your posture, it'll do wonders for you if you are in that position where your muscle isn't responding properly. Yeah, totally. I gotta tell you guys a funny story. So I have a buddy's investment banker

or like a stock broker. Super smart guy, really cool, India exercise, so he's into working out. And we were talking about nutrition. And he always struggles with getting like, really lean. Now he's done a good job, he's lost a certain amount of body fat, very consistent, he's also kickboxes, he does some weights.

He's like, man, I just can't get like to the point where I can see my abs or whatever. So we're talking about diet and all the challenges with it. And I'm like, what's your, what are your most challenging foods? And he's a 40-year-old guy. So this was hilarious. He's like, cereal. Like what?

He goes, yeah, dude, I have cereal in the house, capped in crunch or pops or whatever. And he goes, and I just go to town with it. And I'm like, well, have you thought about not buying it? He goes, I do, he goes, but then I love it. And I got this weird relationship with it. So of course, I'm like, dude, come to the studio. In our back room, we have all this magic spoon serial that we work with.

It's a company and, you know, high protein, low sugar, serial, whatever. I'm like, come to the studio, let me give it to you. He's like, no way, dude. He goes, high protein, like, no sugar, serial. me give it to you. He's like no way dude. He goes high protein like no sugar cereals It tastes like crap like trust me. It does sound like it would taste horrible I'm like trust me dude. Let me give you a box if you like it I want you can come back and I'll hook you up on more whatever anyway. Give him a box

Dude I get a text from the sky. First of all I wake up in the morning. I see this text midnight He takes me at midnight and he's like, and he obviously is eating magic spoon at midnight. He's like, bro, I just ate the whole box. Okay, well, you might be doing this wrong. As if at least you got a lot of protein. He's like, what do they put in this stuff? I'm like, it's really good. So anyway, he came back the next day.

I hooked him up with a bunch of new boxes, but it's hilarious. He's super sold on magic spoon. I did have to explain to him though that if you eat a box of it, you're probably not going to get lean so you're just doing way too much. I mean, it's still not that crazy. I actually just got into it with my cousin who was talking about it and he's like, dude, it's so overly price. If I hear that one more time from somebody in my audience who says that, and it's my family, so you should know better, I'm going to strangle you. It's so funny to me when people, they look at that,

and they instantly go, they compare it to regular cereal, and they go, oh my God, regular cereal is like, literally a couple bucks for a box, this stuff, it's five times a price. Yeah, and it has five times a protein, and that's what you're paying for. Anytime something is really expensive when it comes to food, one of the number one reasons why it is more money

than another meal. They say they're gonna put protein. Protein's expensive. And so you have to look at that. It's the same hustle and scam that people used to do with protein powders. You say you have to deal with this all the time with clients. I would tell them, I want you to get this, do this,

and like I'd have the brands that I wanted them to work with back them. And then they get the... And then client comes back and they would be, and I'd be looking at what they, what they're using. And I'm like, why did you get that protein powder? I told you to get this one. Oh my God, it was so expensive.

I found this one. $15 for five pounds. Yeah. And it was so much cheaper. I go, well, then I had to turn it around. Yeah, forget that too, by the way, which is, you know, if it's an off brand like that, there's a chance that's happening. But I'm like, by the way, which is, you know, if it's an off-brand like that, there's a chance that's happening But I'm like do the math if you look at the servings and what works the reason why I make you eat this is for the protein I'm not I'm not telling people to have magic spoon cereal because it's you just I just want you to eat magic

Serial it's I'm trying to help you get a higher protein intake in your diet and in breakfast foods There's very little meals that have lots of protein Yeah, so you have to look at it like that, and then look at, like, okay, if you look at a protein powder label that the protein's only $20, and I'm trying to get you to buy the 71, but then when you look at the serving size and the amount of protein, it's like 13 grams per serving, where this one's like 50 grams of serving.

So if you divide that by the entire bottle, it's like splitting hair difference of the price. And so people get that way sometimes when they look at management, they instantly go, oh my God, that's so over-priced cereal. It's like, okay, yeah, if you're comparing it to car-bloded sugar cereal, which it's really easy to bump calories

through carbohydrates and sugar, then it is to actually do that fruit protein. Carbohydrates, especially grains like corn and wheat, are very inexpensive. We've done a great job of making those inexpensive. We grow lots of them. GMOs allow us to spray this shit out of them with pesticides so we can just make it really cheap.

They're also subsidized. Sugar often comes from corn, so high fructose corn syrup, super cheap. Protein is not cheap. So you can very easily make a processed, heavily processed carbohydrate based, especially corn or wheat based food with sugar and whatever make it taste good, even add some cheap fats to it, cheap, throw some protein in there, especially way protein. It's going to be way more expensive.

And that's comparing it to powders, I compare it to meals. I go, okay, you're serving in a half to two servings of magic spoon, let's do the math on what the dollar amount that is. Tell me where you're gonna go buy a meal that has that much protein. Always. Yeah, for that price.

You're not gonna find it, you're gonna pay that or more if especially if you eat out. Now, okay, if you buy your meat in bulk and then you get up and you have eggs in meat for breakfast, like, yeah, okay, you could save a little bit of money, but I'm not, I'd rather you do that than even have magic spoon. Don't do that.

If you're going to make, get up and have some ground beef and eggs and actually make a good balanced breakfast like that, like I would rather you do that. But if you're going to do something quick and fast or order out or someone like that, or you want to eat fruit loose, but you don't want all the sugar. Yeah, it's like, come on. I, you know, you know what you're in mind when you said the, the serving size thing, you know when that first hit me, I'll never forget. So you guys remember that like when weight gainers were like

all the rage back in the 90s and early 2000s, nobody really takes weight gainers anymore, at least it's not a big part of the supplement market. But I've seen a few commercials though, which it's interesting to see like, they're talking, and they actually like included some women in it too, of like them wanting to gain weight. Really?

Yeah, I thought that was interesting. Maybe it's gonna come back around. Yeah, I think it's like the fitness issue. Slowly kind of going that direction. But dude, in the late 90s, definitely in the 90s and in early 2000s, but definitely 90s, weight gainers were everything. Like it wasn't about pure, you wanted, you know,

mega mass 2000 heavy weight gainer, 900, lean, you know, super gainer, a lot of mass, whatever. So as a kid, skinny kid wanting to gain weight, I would buy weight gainers, because I'm like, that's, you know, crash gain or they'd have crazy names. And I remember, I think weeder,

it was weeder that had mega mass 2000. So that was at the time the biggest number. I would always look at the number. I'm like, I can get twin labs gainer, which is a thousand, or this one's 2000. Why would I go with a thousand? I'm going to go with 2000. I want the strongest stuff right by that Yeah, the scoop comes no dude. I didn't even piece it together. Yeah fucking bucket

Yeah, I didn't piece it together sand bucket. So I had mega mass two thousand and yes It came with this big ass scoop or whatever and then we'd or came out with mega mass four thousand And I'll never It's like six minute abs. Yes I came out with seven minute ads. Andrew, can you please put that clip from that movie in there right there? That's like in my favorite.

What about somebody comes out eight minute ads? Yeah. They're not gonna come out eight minute ads. Dude, so I saw this. I saw this in the back of Flex Magazine or whatever. I'm like, megamass, 4,000. Oh, I gotta get this, right? So, saved up my money, went to the supplement store,

Mega Mass 4000, and it came in what looked like a paint bucket, like a small paint bucket. Okay, so this was the thing, which made it even more impressive to be like, oh dude, this is serious. This is serious. I'm geared up. I'm gonna get jacked, right? So, I remember picking the bucket up,

and then I saw the Mega Mass 2000, which no longer was interested, you know, I was never interested in the moment. 2000s for babies. And then I remember I was kind of sitting there, and I saw the Mega Mass 2000, which no longer is interested, you know, I was never interested in one of them. 2000s for babies. And then I remember I was kind of sitting there and I like to study this stuff, right? And so for whatever reason, I turned them around. And I looked at the,

I didn't look at the serving size. I just looked at the calories. I'm like, oh yeah, it's 4,000. This one's whatever. And I'm like, wait a minute. This bucket's got eight servings. I'm like, wait, is that right? Eight servings in this whole bucket.

Now look at the serving size, like the weight. I'm like, it's double Mega Mass 2000. Like these motherfuckers, they just double the size and call it Mega Mass 4000. Now I still bought it because I was a kid and I wanted it, you know, whatever. But I remember throwing that in the blender and it was just huge.

So it was a bucket with clumps. Like all chalky. Cump, though, I turned, yes, you turn on the blender and my mom has, she's got the heavy duty, like, remember, she makes sauce. This is like pre-ninja and pre-like the Big Ben, this is like, they were powerful. The old school, yeah, the old school blenders

would do this. I blew out her blender because in order to get 4,000 calories, I don't tell you this, you have to add whole milk. So you put like, what else is yet, dude? Cause I added all kinds of on top of that. Peanut butter and raw eggs.

Yes. Yeah, everything. Yeah, and you turn it on. So you put the whole team, you fill it up with hell of milk. It's like a quarter milk. That's like 15 or 15 calories right there. Then you throw out the big ass juice and you throw

in this stuff, then you hit blend and this is a sound that makes, bleh. Yeah. And it doesn't even, like you don't even see the whole thing spin, you're just seeing this little quick sand. Yeah, this little thing, and then you gotta drink it, and I'd sit over the sink and like,

and then my mom's like, you gotta hurt yourself. Oh, no, I'm fine, mom. Yeah. Boot. Yeah, that was the whole deal with that kind of stuff. Dude, so I've been trying to pay attention to like any kind of scientific discovery, breakthrough, whatever, I don't know.

I just feel like everything's been accelerating on all levels of technology, science, aliens, whatever. Right? So there's this study with African clawed frogs. Yes. And they have a name. African clawed frogs? Clawed frog.

That's a name that they have. I guess they have claws. But really what they're studying was how to regenerate limbs, which is like something I've always was curious about if we'd ever get to the point where we could actually figure that out. And like, I knew like, at some point they're going to like mess with genetics and being able to kind of splice things and whatever, but this was more of a cocktail of like growth hormones and drugs, I guess. And so they put like this

silicon cap over the limb and they have this like time release of these drugs that actually like over like 18 months have stimulated new growth and has actually worked. And it grew something that was similar, but not quite like perfect to the limb. Oh, that's kind of weird. It's really weird. You grow your hand back, but your thumb's like too long. Yeah, it's like all like, I don't know, like a flipper.

Remember Deadpool when he, because he's got regenerative ability. His little baby hand. That's the only bad thing. Dude, I'd die if you did that. If you could regrow a limb, people are like, that would be cool. Dude, there would be a longer time there

where you'd have this little baby limb. Right, you gotta give it at a quick time. I mean, somebody that doesn't have a hand would probably still appreciate a baby hand. Of course. I don't say, let's be honest. Yeah, you know? There was this meme I should have.

Can't you have no hand? Or can you have a baby hand? It's like, there's this meme I shared where it's this man and woman, like they're about to kiss. It's like this really romantic picture. And it's like, oh, you know, the sunset's beautiful. And then if you look closely, it's just like a little baby hand holding her face.

So you don't see it too closely. That's what a baby think about. Yeah, the other movie, I think it was, oh god, it was like the one that makes fun of like horror movies. Oh, okay. Like, you don't remember that one. Don't be a friend. What's that? Scary movie. Scary movie, thank you. Yeah. The one that makes fun of like horror movies. Oh, okay. Like, you don't remember that one? Don't be a friend.

What's that? Scary movie. Scary movie, thank you. Yeah, and he just keeps like rubbing people's faces. Oh, mixing the mashed potatoes. That's so creepy, but. I read a study, interesting study, where they, this was a drug study they did on mice, where they came up with a drug that mimicked the effects of fasting on the mouse.

So the benefits of fasting are kind of interesting mainly because there seems to be some applications for cancer. Fasting, I know Dr. Walter Lungo did this right where he had people fast or do what's called a fasting mimicking diet with very, very little low protein, low carbohydrates, and very low calorie, leading up to chemo. The chemo was more effective because they fasted and the chemo killed or harmed less healthy cells as a result, because fasting causes healthy cells

to hunker down and strengthen, whereas cancer cells seem to be pretty... You have a neurogenic effect or neurogenesis. Well, here's what's weird. When people fast, you're organ, I don't know if you need this, your organ strength. You know that? You're everything's storage is compresses. They just sheds off old stuff.

And then when you refeed, everything kind of grows back, which is kind of interesting. But anyway, this drug does this, and the way it does it is it blocks the effects of organine, which is an amino acid that's essential or needed for certain functions? So essentially, and here's where I get little skeptical, it's a drug that starves your cells because it blocks certain amino acids from doing what they're doing. May not be a good idea.

Yeah, that's not, it's not a good idea. May not be a good idea. That's how I always feel when we're doing it. There must be new news that's coming out right now I'm fasting because I've seen a lot of people posting about it. We got questions, we just answered a question recently about it.

I saw Lange going hard on it again. So is there something right now that's in the community that's like coming out like a new study or a new product that everyone's talking about? No. Doesn't it feel like fasting's being talked about? A little more right now than it was just a few months ago. I do feel like that.

I think the big thing that we're going to see the fasting is, or it's effects on cancer. Did you guys know this? I talked to my uncle, my uncle's, he's a certified Chinese herbalist, right? And I, years ago, five years ago or six years ago, I talked to him about the studies on fasting and cancer, and he goes, oh, that's Chinese medicine.

One of the things they'll do for tumors is they'll starve the cancer by having you not eat. And it shrinks the tumor, which I think is not a practice for a lot of things for them. Fasting has been incorporated for not just cancer, but for other issues too. The first medical applications of lifestyle change or whatever was the observation. And I forgot who did this. I wanna say it was Hippocrates, I don't know. It's one of the early, I guess, the founders of medicine or whatever, found that fasting prevented,

they didn't call it seizures, but in children who had epilepsy, they noticed when they didn't eat, the seizures would stop. And so they said that, oh, this is a great way to treat. And obviously what was happening was, we know with epilepsy, through many forms epilepsy that if you don't eat ketones, your body starts to use ketones and for whatever reason that prevents seizures, they didn't know that. So that was the one of the first like medical applications of

a period. Wasn't that, uh, didn't that come out from the Navy SEAL with what, um, our buddy did? Dom Diagos. Yeah.os. Yeah, is that with that research came out? Yeah, that's where he, because they weren't even doing it for that, right? They were trying it, or they were trying to figure out why the divers were having the seizures. Yeah.

And then they decided to sort of, what made him, do you remember what? That's what it was. So that research. Yeah, he knows that, because it's old, this is old medicine, but ketogenic diets and fasting helps with many forms of epilepsy prevent seizures.

And what he was saying was when they were working with these seals, the Navy seals, they use what are called, I think re-breather's. So they go underwater and they can't have normal breathing apparatus because it makes a bunch of bubbles and basically lets the enemy know that you're there. So it makes very little bubbles or no bubbles at all,

but the oxygen concentration, it gets really high, I guess gets really high, and for some people that can cause seizures, and so they're like, how can we keep these guys underwater longer without that happening? And so then he looked at ketogenic diets and it definitely helped, which I think is kind of interesting. All right, more cool, science stuff. You know, I taught how I brought up that drug a while ago, that increases dopamine. One of the side effects was that men were able to have multiple orgasms. Oh yeah, yeah, yeah.

It's kind of cool. Yeah, great side effect. Yeah, anyway, I'm like, is there a natural way to do this? There is, there are supplements that increase dopamine in the brain significantly. El Dopa is one of them. El Dopa. That's a supplement that's been around for a long time.

It's beneficial for certain neurological issues, like Parkinson's, because more dopamine helps. And it does raise dopamine. And so I read about it. It's been around for a long time. Some pre-workouts include it, which kind of makes sense. I haven't tested it yet, but I think I'm going to try it out. You guys know.

Now, what's your thoughts on doing something? If you do something like that consistently,'t it wouldn't the body start to Produce it less because you're taking it You're in taking it versus the body doing it. So I would imagine that you're I'll be worried about you down regulate receptors Right, yeah, so maybe while you're taking it cool I get this great feeling but now I have to take it forever to get that same time We're trying to like yeah get pregnant or whatever and like supplementing ahead of time to increase your loads. That's really good.

I mean, somebody has to say it. Yeah. Yeah. You know what I think it would be, I think it would be like a short-term thing. Yeah, you take it for like, you know, a couple months and then probably have to go off because that's how most herbs at least work for me.

Or you just want a really cool weekend. Yeah, yeah. Yeah, like do it for a week before. Yeah, yeah. Honey, we're gonna, you know, what are you taking? Don't worry about it. I'm getting ready for that. Get ready want a really cool weekend. Yeah, yeah, like do it for a week before. Yeah, yeah, yeah. Honey, we're going to remember. You know, what are you taking? Don't worry about it. Get ready for that. Get ready for Cabo. Yeah. That makes me want to. There's a company that's been coming after us for a while. That at first glance, I kind of just blew them off. They send us some stuff. It's in the studio. So I'll have you take a look at it. I'm curious of maybe that's in it

then. So it's not. No, you already looked at it. I did. What they, what they, I don't want, we don't want to obviously call them out or talk about what they are, but they have compounds in there that improve blood flow. And then one compound that has been shown in Man 2 to improve erectile quality and libido. I'm going to be honest with you though. How do you measure erectile quality? You want to know what they do? Yeah, I do.

This is true. First of all, there's surveys. So they'll ask people, hey, did you notice harder erections? Yes. Which is that is so unbelievably subject. I know. I take a ruler and then it's just shh. How many whittles can you hang up for?

Forget that it had anything to do with maybe the sound. Maybe the sound. Maybe the one she was wearing earlier that day or some shit. Why was your erectile quality so good on Sunday? That's when I was with my other girlfriend. No, it's, there's, then they do studies where they actually put a device, like a ring that measures pressure around your penis.

And then they'll measure the force of the erection when you're, you know, and they'll show you like erotic film and stuff like that. What a terrible way to make that leap, dude. That's such a terrible leap. I mean, anybody or any guy has to know that like how that much, so many different factors can make that fluctuate. I just feel like that.

Don't masturbate for two days in a row and then see the difference of that. Or masturbate earlier that day and then have sex later on that night. Like, forget if you have the supplement or not, I guarantee that it'll be way like. I feel like, could you imagine being in a study like that, like the scientists are like, we're gonna put this ring around your penis.

And they're observing, they're like, ooh, quality. Yeah, I feel like some guys will get better erection. I feel like some other guys are not gonna get any. Oh, people are watching me, not at too much pressure. Some dudes would like to. Why could syndrome? It's so crazy that we take some sort of a study like that and then make leaps in correlations

and then supplements to try and that's what the, the poor consumer man has to be so careful when looking at stuff like that because I feel like that happens a lot in the supplement industry is that we take a study like that that at first glance, maybe that sounds good but when you kind of deem like quality, what does that mean? How would you measure quality?

Oh, you measure it by that? Like, well, what? Don't I know that there's a lot of other things that you've been playing with that? Like, how do they tease out all this? Oh, they didn't tease all that out, so it's like, it could just be a complete crap shoot that they got that result.

They're speaking of vaniness, so you guys heard about the green M&M. For the M&M, so they're transiting. Oh, yeah. You're gonna make it more more inclusive, right? Cause I guess it's like a female sexy Mem. They're just M&M's I know So what okay, I could you know how much did you look into that because I've actually seen all the Short shit on it and all the memes and crap around it, but I haven't dug enough into it like what's really happening

It's it's along those lines like oh, you know the green M&M was the sexy one this kind of stereotypical like girl Like high heels or whatever. Yeah, so to make it more inclusive. And then there was this meme that came out that made fun of it. It's like, now that we've taken care of M&M's, is someone gonna get rid of the dick vein on Snickers bars. Because that's, that's super.

That's pretty good. It is. Yeah, dude. It is. It is. It is. Oh, I never thought of it that way, man. I never have either. You just said it. You said that on a Snickers bar. I like Snickers. That's the layer.

It is a fame of. You know what? I tell you what, I did smile a little bit yesterday. I can't stand this cancel culture right now, but every once in a while there's a win. Well, everyone's so wild. The queen of canceling gets canceled and then it's just, you see what would be Goldberg would happen to her? stand this cancel culture right now, but every once in a while there's a win. Well, everyone's so wild. Everyone's so wild. The queen of canceling gets canceled,

and then it's just, you see what would be goldberg would happen to her? Her suspended. Suspended for two weeks, and she had to come out and apologize. She made a comment about the Holocaust, saying it had nothing to do with racism and other stuff. And so she got booted.

Wow. Yeah, they eat themselves. The whole culture, eventually they start to turn on each other because nobody's ever perfect enough or whatever. I feel bad for her. I'll be honest, I don't like her. I think that whole show. You feel bad for her? I feel bad for anybody that gets caught in those crosshairs. I don't. She's part of the people that promote those crosshairs. I don't feel bad for other people. I feel bad for people that are not pro all this cancel culture,

but she is very pro cancel culture. I mean, she's more of a media. I mean, that's her job is to point people out and try and get rallied groups to go get them removed from whatever they're doing. I mean, I don't like her. I don't like how she communicates what she says. I think she's been noxious.

I think that show can be very obnoxious. I watch it anyway because I try to hear their points of view and stuff sometimes. I know, I know. I think it's like three or like a minute. But it's just, it's a movement that's hurt and it's killing itself and that's what she got. Yeah, what is it?

I was off air talking to you guys a little bit about, there's, there's something that Jordan Pearson and I didn't have the words to put together the way he explains it, but this is one of his things that why he says this is such a terrible road to go down because you just keep making more subcategory, subcategory, and it'll never end. You go down this hole, and it'll just give.

It disintegrates. It's about separation, not about unity, and you can always separate more and more soul psych Yeah, oh, I'm you know, you know, I'm Hispanic and you're Hispanic, but wait a minute You're a man. Yeah, and I'm a woman wait a minute, but you're a gay man I'm a woman. What does that mean? Wait a minute. I'm also handicapped. Yeah, and you just keep going down this crazy Path and it's it's self-destructive. It totally is. You guys see that the Washington Redskins changed their name? Oh, I mean, for a while it was just the Washington.

That's what they got. No, they got rid of, so did they actually come up finally with the logo and the commanders. The commanders. The commanders? I know. Somebody like zoomed into this building and then there was like the logo, the new logo there and so that leaked. Does it, they have an idea what the logo, what's the logo look like?

Well, it was just the name, so they didn't see like, right now they changed the mascot, and they got you now on there, right? So it got rid of, I wanna imagine it would look like a maybe a Washington kind of character guy. What's that look like? I don't know, yeah, yeah, yeah, yeah. I just imagine it.

I don't know, man, commanders, it sounds a little white supremacist to me. Command, I don't know. She's been the Caucasian. Yeah, I feel like that messed up. I don't know, man, commanders. It sounds a little white supremacist to me. Commanders. I don't know. She's in the Caucasian. Yeah, I feel like that. That's not going to get mad. Yeah, they got to change it to something else.

So I don't know, man. Oh, wow. That's not good. Yeah, let's see. Anyway, so I was on the phone the other day with one of our partners. I was talking to the founders of Ned. Love them, by the way.

Love them. Aren't you guys talking about potentially formulating something? Is that what you're doing? We were talking about potential future formulations and you know what we would want to see in a cannabinoid base product. I love the guys because they're super smart. They know their stuff. They of course, of course they deliver.

But I didn't know this. So did you guys know they have a subscription service? I knew they have, but I'm not signed up for it. So I don't know exactly how. No, I wasn't aware. Okay. So I have some here, okay, so check this out. So this is, I remember when we first got this, so this is Ned, Nutritive Erbels Salt. It's good, man, I've had that.

Okay, well, when we first got this, I remember thinking, I told them, I was honest with them, I said, when we first got your salt, I thought, what the hell are you guys doing, making salt? You guys do hemp oil products? Like, what is this? And then I used it and of course we fight over this

because it tastes so damn good and there's so many, you know, whatever. It's got a lot of healthy things in it. Tastes really good. But I said, what is that? How's it going? Because it is really good, but it's kind of weird that you guys want to,

and he says, well, those are one of the products that we use for our subscription model. So when you subscribe, let's say you subscribe to a monthly, you know, hemp oil to come every single month. Yeah. They throw free shit in there all the time. And you'll get free stuff like this

or other products that they make for the subscription model that you don't pay extra for. Oh, that's cool. Which makes sense. That makes a lot of sense. Yeah. I'm sure it's, you can get that for pretty cheap. Yeah.

So you're not gonna get rich off of trying to probably sell a salt product like that. So unless you're selling it for a ridiculous price. It's the best, I'm not exactly. That's really good, dude. It's got, so it has sea salt, dandelion greens, nettles, chives, dill, cilantro, parsley, lavage green garlic, and it tastes like

good seasoned salt. Yeah, we fight over it. So can you, are you allowed to share, I know that this is like the second or the third company now that you've had calls with our partners and they're all interested in potentially doing a collaboration on a product and they're wanting your input. Can you give us a little bit of insight on what it might be or what you're leading towards or what they're leading to? No, I can't because nothing's been decided there was some ideas around, but I will say this dude.

I am living the dream right now for me. My dream has always been to be able to talk about fitness, have good time with it, and to help make supplements. I did not want to own a supplement company. I don't want to deal with that. But we work with companies that sell products that now want my, we put. Day that's gone by where you haven't brought your big old supplement back. Let's not talk about my dysfunction.

I'm just saying. They're asking me, they're like, hey, what do you think we should make? What kind of ingredients should we put in? And I'm just like, you want to talk about quality of erection. Man, I am excited when I hear this kind of thing. No, that's quality.

I am like, I'm gonna go ahead and take your word for it. Yeah, I'm not gonna say that. Trust me, I broke the ring. Let me just tell you. No, but it's great. It's very exciting. I feel like, I know, I feel honored to be asked these kind of questions.

And I'm excited to see what these companies come out with. But I have, I've met with a few of our partners and the last one I just talked to was Ned. So I'm excited to see, you know, what comes out in the future. Oh, very cool. Sweet. All right, everyone, go check out

one of our favorite longest running sponsors, or GANIFI. They make plant-based supplements for athletic performance, body composition changes and overall health. They have protein powders, they have a green juice, a red juice, a gold juice, and much more. We've been with them for a long time for a reason. We really like their products, they taste good,

and they're healthy. Go check them out, head over to mindpumppartners.com. Click on our GANIFI and then use the code MindPump for 20% off. All right, here comes the rest of the show. Our first caller is Ashley from Missouri. Hey, Ashley, how can we help you? Hi, guys.

First, I just want to say thank you so much for taking my call. I've been following you guys for a little over three years, and I recommend you to everyone I know. And I'm actually a licensed therapist, and I refer you to some of my clients. So first, just want to say thank you. So quick back story. I bought the mom

bundle that you guys offer when I was about seven months pregnant. I ran anabolic two times. I absolutely love it. I ran eight weeks postpartum just to kind of like get back into movement and then around eight months postpartum and saw significant strength gains on all sorts of ways. I'm very excited to run it again. I also ran hit. I loved it. It was very different for me because as you guys have referenced, I for so many years did hit the wrong way. And doing it your way was hard for me at first,

but I loved it. My question is anywhere, maps anywhere was also in that program and that bundle that I got. And I have kind of paused on ever running that because I have access to pretty much all of the equipment I could want in our home gym. And I just didn't know if running a bodyweight program would be beneficial because I've never run something like that before. Or if I should run something different because I have access to

everything and save anywhere for when different because I have access to everything and save anywhere for when I don't have access to all that stuff. So just kind of wanted your guys' guidance on that. Yeah, that's a good question because a lot of people confuse equipment-free workouts with it being maybe a substitute, a cheap substitute for better workouts.

In other words, it's like, you know, it's instant coffee. It's not good, but it gets the job done type of deal. That's not actually, that's not the case. In fact, when we created maps anywhere, now we knew that the way we would market it and the way that people would want to give it a shot was specifically around the fact that it could be done anywhere. It's if you travel, if you don't have access to equipment.

But when we wrote the program, we said specifically, look, let's create a workout program that stands on its own. That's effective like programs that include equipment. Because what we're not trying to do is just create a cheap substitute, although it's used as a substitute, which is totally fine, it needs to stand on its own. And that's exactly what we did with Maps Anywhere. And just something interesting happened during the pandemic

with Maps Anywhere and that, lots of people bought the program and ran it because they were forced to try to work out without equipment. And the feedback we got was extraordinary. Everybody was like, oh my gosh, it's a great workout by itself. I had trainers contact us and say, this is one of the best program to workouts I've ever done. So it totally stands on its own. And the way I would use it is I would run it like you would run any programs.

You do maps in a ball, then you could do maps anywhere, then you could do maps performance. And it's just, it's different. It's totally different. Lots of closed chain exercises. There's It's different. It's totally different. Lots of closed chain exercises. There's isometrics involved. There's different movements. You're not going to find another program. And so you're going to get other benefits from maps anywhere that you won't necessarily

get from other programs. So my advice would be to at least run it one time by itself. And then after that, I would use it as like a supplemental thing. And the reason why I would say that is because to kind of what Sal's point is, and something that you said, which is you've never done it, the fact that you've never trained that way, the fact that it's novel, I think you're going to get some great gains from it. I think you're going to, you're going to see things that you probably didn't expect and, um, and get some great benefits from it. Um, and then after that, I could maybe just,

because personally, I don't use it anywhere that often, because I love traditional weight training. I love to pick up a barbell and dumbbells and do machines. I could just enjoy that more than I do body weight stuff, but I do recognize there's tremendous benefit to doing body weight exercises. So the way I do it is, when one, I'm either short on time or I'm short on equipment in a hotel, yada, yada, yada. So that's how I would use in the future.

But I do think there's tremendous value in just running it one time to see how you feel. I think you would actually probably really enjoy it. And we built it to where you could scale it as far as the intensity. Yeah, so it can get really hard. So the idea was, could we write something that all levels of fitness could get good benefits from it? Even if I got an advanced lifter who's been lifting for a really long time,

then also, and they run anywhere, could we write something that's body weight and band only and still give them great benefits? And the way we did that was by building in these intensifiers that you could do on the off days of your foundational days. And that gives you as the consumer the ability to scale it up if you want. Like if you feel like, oh, this is a little easy, then you can pick exercises that are way more difficult. So I think I think you'll find you'll really enjoy it.

Okay. Awesome. Yeah. And I had a feeling that's what you guys were gonna say, I just kind of needed to hear it because I mean, as all of you have referenced and some of you are all dads, but newer parents, and I think it's just a mom. I've like really put on some strength after having our baby. And I'm just like, that fear of like losing it all, but maps anywhere, and I think it's shorter in terms

of the other ones, it's only four weeks. So I think I have to get out of my head that you're not going to lose all of the strength that you got, like you guys just said, it's totally different. So I'm hoping that I will see some benefit from it. So I appreciate that. I feel trained in a lot of different directions with this too. It'll benefit the whole. So when you go back to traditional weight training, you're going to notice some of those

things that maybe you weren't stabilizing quite as effectively if you were after that program. So there'll be a lot of unintended benefits you'll see. Yeah, and keep in mind, strength is a skill too. So if you stop barbell squatting and barbell deadlifting for four weeks, will your strength go down on the specific exercises? Possibly, because you're not practicing the skill anymore,

but that's okay, because usually what happens when you train differently, and especially when you're addressing parts of the body or planes of movement, you don't normally address, is you might dip a little bit and because of this lack of practicing a specific skill, but then you get back real quick and then you surpass it. So you actually start to break plateaus. So, you know, like I said, when the pandemic started, we had all these people following maps anywhere that normally wouldn't follow a program like that, just because it's

equipment free. And the one of the top comments was, oh my God, it's so effective. And many people now run it on an intermittent basis, like every three or four months, they'll throw it in there because I saw so many benefits. So I think you'll be pleasantly surprised. Okay, awesome. And then after that, would you recommend anabolic again, because it again will be something different,

or would you switch over to hit, or something totally different after that? You can do anabolic again. Mass performance would be good too. Hit would be fine. I think any program that's different would be totally fine afterwards. Okay. All right. Awesome. Yeah, thanks for calling it. Thank you guys. Thank you so much. Awesome. All right. Yeah, when we we do that, that would be one of our harder programs to sell. Totally. And you know, the irony is, of course, we had it. And it was the least popular program, specifically because of

what she's talking about. Yeah. The feedback was always amazing. Then the pandemic hit. It became our top something to go away the gym. Yeah. And it's like, this is an option. It's a valid option. And then you go through it and you realize, oh, wow, man, there's so much benefit to this. And I got all these strength gains in different directions.

It is because it's hard to believe that you could get great results like you can with equipment without equipment, but you can. so long as the process be planned out. Yes. Well, I think what you said too is important that she she goes in with the right mindset because what happens sometimes is people hear I say that then she goes back to Ambalak and she goes to squat the first day and she's like, oh shit, I'm down 50 pounds from my previous. It's like that's totally okay. That happens. What I would predict will happen is she'll see a little bit of a step back on the big movements,

like the squat that dead left in, overhead press. But then by the end of anabolic or whatever program she runs, I bet she hits PRs. I bet she surpasses where she currently is at right now and those benefits are gonna be attributed from the work that she did anywhere. Our next caller is Nicole from California. Hey Nicole, how can we help you?

Hey guys, I really appreciate you guys. First of all, taking my call, I started listening to you guys about a year ago. And I stayed for not only the fitness content, but you guys are just super entertaining. So I really appreciate everything you guys do. Thank you. Thank you. So I'll start with a little do. Thank you. Thank you. So I'll start with a little bit of background about three years ago. I decided that I want to lose some body fat.

So I started doing, you know, you're typical like orange theory classes and then I finally got into resistance training. And so that led me into a bikini competition, which I did about two years ago, which was literally right before COVID hit. So about two years ago, which was literally right before COVID hit. So about two weeks later, COVID happened. So I found myself dealing with a lot of like binge and restricting type of eating and a little bit of like body dysmorphia. And so after fast forward a little bit after that, listening to you guys, I decided to bulk

to speed up my metabolism because I was still eating pretty low calories. And so I was, when I did the bulk, I got up to maybe a little under 2000 calories and I had put on a lot of unwanted body fat. So I did that for a couple of months and decided that I just felt really uncomfortable that I wanted to cut.

And so about four months ago or so, I decided that I just felt really uncomfortable that I wanted to cut. And so about four months ago or so, I decided to cut. And when I did that, I was starting from about 2000, so I didn't really have a lot of wiggle room. And I went down to about 1700 at first, and then slowly progressively went down. And for the last six weeks or so,

I've been around, I would say, anywhere from 1200 to no more than 1400 calories. And I've been around, I would say anywhere from 1200 to no more than 1400 calories, and I've been doing consistent resistance training. So I've been doing your guys is a maps and a ballic. And so I kind of feel like I'm stuck because I'm not seeing any more progress. And I don't want to add any more like cardio because I'm already doing about 15,000 steps a day. And I don't want to obviously cut my calories because it's already pretty low. So I'm just feel like my, so my question is I'm pretty stuck at what I should do because

I know I maybe should do another bulk or reverse diet, but I don't want to put on more body fat because I still want to lose about 15. And so I just, where do I go from here? And should I stick with anabolic or try a different program? Yeah. Nicole, when you did your bikini competition, you said that was I see wrote up here as about two years ago. Do you? How long was your prep and do you know what your calories ended up with at the end of that prep? Like what were you eating, you know, right before the competition? How long did it take you to get?

I don't know, stage ready. Yeah, so before I did competition, I was just like a regular client with my coach. I did, I was on a diet, just counting my macros. And so my prep, so I went straight from that into a prep, and in hindsight, I should have reversed out of that. But so I was doing the prep for maybe four months.

I think my calories at the end of my prep were anywhere between like maybe 800 to 1000 calories, maybe even lower. I was doing hours of cardio on top of resistance training six to seven days a week. And so that, and then coming out of that, I just, my metabolism was all over the place. And so, yeah, it was fairly low. Okay. Yeah, so we'll give you some good news and some bad news. So, we'll start with the bad news first, okay?

Okay. All right. You went from counting macros to a prep period, which was four months long, which really was just an extension of your diet. It just got more and more severe because you said you were counting calories to begin with. Then you add lots of cardio, lots of cardio, lots of exercise.

And now you're dealing with kind of the consequences of that. Okay, so that's the bad news. The good news is you can come out of it. It's gonna take some time. It's gonna take some time. There's some, I remember talking to Jason Phillips about this, he's the founder of NCI coaching. He deals a lot with people in this category

and he says, he feels like the body, the central nervous system kind of has a memory. And you have to get your body the point where it feels like it doesn't need to hold on to everything. So it might take longer than you think and you're going to gain body fat unfortunately in the process. Otherwise you're going to be stuck here for a long time and it could potentially get worse. Now how do we minimize the fat gain? We slow it down. It might take a while but we go real slow. So a reverse diet for someone like you

would look maybe something like this. Right now you're eating, you know, 12 to 14 intercalories. I wouldn't increase your calories yet. I would just reduce your cardio and your steps. Start with that. Slowly cut it. Maybe cut it down by a quarter. See how everything works. When you feel comfortable, cut it down by another quarter. To the point where you're not doing any deliberate cardiovascular activity, still eating 12 to 14 hour calories, then I would slowly raise your calories by maybe a hundred a week at the most and watch what happens. But you're probably still going to gain some body fat, your body still needs to feel safe and comfortable.

It may be a long process. I had a client that I did this with over a year. It took us over a year to kind of get her body out of what had happened. But at the end of that year, man, things were working a lot differently. She was eating eight to nine her calories more than she was before. She stopped her twice daily cardio sessions. We were only lifting weights three to four days a week, which is very different than what we had started with so

That's what we're kind of working with so you're gonna have to you're gonna have to kind of go through that process Otherwise, you're gonna be stuck where you're at and it's gonna be like this until you back out of it and and you know I don't know which one's worse for you right sticking where you're at now or Moving out of it and maybe setting yourself up a little differently in the future. Yeah, I would wanna dive in a little bit too on the body dysmorphia and your experience when you gained weight.

Did you happen to test your body fat during that time when you went on your bulk? When I was doing the prep, I was maybe around 6% after that. I never tested it. I had a bad, I didn't around 6% after that. I never tested it. I had a bad, I didn't like the scale at all after I went on prep when I came off. So I saw the scale increase and I knew it was going to happen.

But in my head, I just didn't like the way that that felt. So I gained obviously some weight I needed to, but I didn't test my body fat after the prep or after the competition. But I did gain weight but in my head it was too much and so I kept trying to like slow it down but I couldn't because I kept eating and then restricting so I dealt with that cycle for a while. Yeah, so this is the tough part about, you know, this is like a situation where, you know,

I wish you were a client of mine and we were talking through this. I literally was just talking to a client of mine about a similar thing. She wasn't in a bikini competitor, but she has these extremely high standards for what her body should look like. And she puts on, you know, two or three pounds extra on her body.

And she all of a sudden starts telling me how out of shape she is. And I said, you're not actually, you're incredible shape. I said, and you get to have glasses of wine here and there, and you get to go out to dinner, and you don't do hours of cardio, and you're able, and you're in your 50s, and you can maintain this body.

I said, a lot of this is in your head, and the way you're able, and you're in your 50s, and you can maintain this body. I said, a lot of this is in your head, and the way you view yourself, and what I'm wondering is, you actually might have been on the right track. When you decided to bump your calories, and you started to gain a little bit of weight, and the reason why I asked about the body fat percentage, because this happens with some of my clients,

they put, let's say say 10 or 15 pounds on, and maybe their jeans are feeling a little tighter or whatever, and they start freaking out, but then I body fat test them, and of those 10 to 15 pounds, you know, 80% of it was muscle, and yeah, we put a couple pounds of body fat on there too along the way, but most of it was muscle,

which means I'm moving you in the right direction towards speeding your metabolism off. And I would tell that client, like, hang tight, we're doing the right thing right now. I know this feels a little uncomfortable for you. I know you look at yourself in the mirror and go, oh, I don't like the way I look and I'm putting on too much weight,

but you gotta trust the process. We're gonna lean out, we're gonna come back the other direction. But right now, I need us to speed our metabolism up because we're not in a healthy place for long term. And so you might have already kind of been on the right track. I wonder how much of that weight that you put on was actually as bad as you think it is

and how much of that is just in your own head of thinking that you were just putting on too much weight. Yeah, the other thing, too, Nicole, is sometimes I'll get a female client that's 12% body fat and she gained weight through a reverse diet and went up to 19% body fat and freaked out. 19 is healthy, 12% is not to maintain, you know what I mean?

And we tend to have those standards. Let me ask you a question Nicole, do you think you could focus on purely on strength and performance? If you took your mind off. Do you think you could focus on purely on strength and performance? If you took your mind off of how you looked, forgot everything else, do you think you could just focus on getting stronger at the bench press, the deadlift, and the squat?

Would that be a possibility? Definitely. I think that, well, when I was doing the bulk last year, I felt myself getting stronger, obviously, but I also saw myself, like my clothes weren't fitting. I was gaining weight, but I did get rid of the scale because I didn't want to associate that with, like how I felt.

So I did, I did like the way that I feel and I was lifting. Now I'm obviously not lifting so much in my head. I feel like I can do it, but my strength is just not there. So I would love to get back into focus on that. So currently I am doing anabolic. I don't know if you recommend me trying something else for that while I am increasing my calories.

Yeah, let's put you on max power lift. I was just gonna say, I'm glad you went down. Because let's say anabolic is fine, totally fine. But I think power lift would be good for the mindset. It's pure, all the metrics. Yeah, all you're thinking about is getting a stronger bench, getting stronger deadlift. Yeah, so I love that we're suggesting. Yeah, try this try following Maps power lift and if you're able to for the next three months Just see how strong you could get in the major lift and Nicole have some or not. Oh, sorry

I have some compassion for yourself too like to know that if you are getting stronger in the gym, you're building muscle. And initially, if you put on a couple pounds of body fat along the way, it may feel new, it may feel uncomfortable. You may be comparing yourself to when you were shredded in lean. You got to get out of that space and kind of trust the process because it does take some time to speed this metabolism up. It's not going to be overnight. And we are going to put a little bit of body fat on along the way, but that's okay when we get you up to eating seven, eight hundred more calories in your use to and then we cut

you back down four or five hundred calories, watch how fast that body fat goes. Thanks, guys. I really appreciate it. It's been, that's a, I've been thinking about doing that maps the program, so I'm glad you guys suggested that, so thank you. Yeah, we'll send that over to you. Follow it and just focus on getting stronger and feeding yourself for at least the next three months. So if you could do that, I think at the end of it,

you'll see some positive results. Awesome, thank you guys so much. Thanks, Nicole. Well, it was Nicole. Yeah, it does was scrolling up and down over there and I thought he scrolled on somebody else's name when I. You got right. I tell you what I think I've said this before. I think stage presentation competitions are the worst for most people. I mean, if you have any, any body image issues at all,

you're gonna get on stage and get judged by how you look with other people. And judges are very blunt. That's what they're supposed to do. You're gonna tell you, oh, your glutes don't look good. Which track me from wrong, but it seems like the majority of people that sign up have underlined it.

It attracts those people. It attracts those people. And I knew it right away. I mean, she didn't track her body fat. She said it already she was getting stronger she was at six percent when she was competing that's that's beyond unhealthy and probably right on the right track she probably jumped all the way up to twelve or fourteen percent which is still

lean as fuck you know it got stronger and metabolism was going in the right direction but freaked out freaked out because still comparing herself to this shredded lean body that she once had when she was on stage, not realizing that she's probably healthier, stronger, and in a better position when she was increasing the couch. Yeah, you know, this reminds me of like, when you guys, you know, back in the day with Michael Jackson, people would look at him and say,

what doctor, what plastic surgeon continues to do surgery on his face when he approaches them? Like, what lack of integrity? Who isn't telling him, you're, this is a problem we're doing too much. That's how I feel about these idiot coaches. You're training this lady, this girl. She's already dieting.

She says, I wanna do a show, yeah, no problem. And you beat the crap out of her, and have her 800 calories a day. That's about the money, dude. Yeah, you, like, it's about the end. It isn't even that much money in it. Like, how big of a... Well, I mean, you have to be.

Yeah, but I mean, trainers love it because it's, you're committed to me for three to six months, depending on how long we do the prep for, what do I thought. And it's... You project your own shit on other people. Yeah, it's absolutely terrible. I mean, never coach someone that much. It's flooded.

It's flooded with this. I mean, it was a that much. It's flooded. It's flooded with this. I mean, it was a, obviously at the beginning, we used to talk about this all the time, right? When I was in the thick of all of it, it was probably a conversation in every other podcast early on when we first started the show. But yeah, no, it's more common than not.

It would be a rare, I would run into a coach in that space that I was like, oh, he or she's telling, given really good advice. For the most part, it's shit advice, and it's to the wrong people. It's like the worst people. It's like the people that do not belong competing at all right now.

On many levels, not just body dysmorphia and understanding nutrition, not enough experience in lifting yet. It's like, you take somebody who's been lifting for a year or less, haven't even put muscle maturity, doesn't have a physique they've built yet, it's like, you take somebody who's been lifting for a year or less, haven't even put muscle maturity, doesn't have a physique they've built yet, and then throw them on extreme diet to get on stage and then compare themselves. So they're crap out of them. Yeah, it's just like, yeah, come on. This is the process. You sign up for one of these events. You hire a coach who

doesn't understand health and really has probably their own body image issues. Then you have to send them pictures, I don't know, every week about a view in your underwear looking at the camera and then they're gonna break your body down every week. And then on top of it, you're gonna be competing amongst a bunch of people who have their own issues.

And then you have a bunch of judges who are just gonna be very blunt and then you're gonna put yourself on stay. Like you want to talk about the perfect storm for creating problems. Like whenever I, I have yet. It's insecurities even further. Oh, I have yet to meet someone who's told me,

hey, do you think I should compete? I have yet to meet someone and be like, yeah, it's a good idea for you. It's almost always. It's almost like a Hollywood of this fitness space. Yeah. It's just for the most part, it's a fucking cesspool, dude. There's very few people that are doing it well,

doing it right and are thinking about it. And by the way, it's a fucking cesspool, dude. There's very few people that are doing it well, doing it right, and are thinking about it. And by the way, it's a sport. It's impossible for it to be truly healthy. Most sports are extreme, aren't they? Right, and it was something that I used to talk to my audience about, my little audience that I had back when I was doing that, and it would be, okay, I did this as healthy as I could.

Here we are heading into the final two weeks. I know, and letting you know that this is not something anybody should go and do because it's not healthy. It's not ideal, but it attracts the people that struggle with this the most. And I think it just perpetuates the problem. Our next caller is Jessica from Wisconsin. Hey, Jessica, how can we help you?

Hi, guys. So great to meet you. Thank you so much for having me on. I'm really excited to be here. And thanks for all you doing the fitness space. My question is around, I think you had a question about this a couple weeks ago, but around building power for boxing. So just a little bit of background. I just turned 40 years old last month and I have been training and boxing mostly for fitness

at first, but I hired a trainer and have been practicing boxing for a couple of years. And I actually am going to compete in my first boxing bout in April. I'll tell you. Look at you. So really excited about that through our, it's a charity event called White Color Boxing.

So I work with an amazing coach on my skills. I run four to five times a week for cardio, for conditioning, but I'd really like to be able to build up some power in my punches and would love to know what you'd recommend as far as a maps program or other programming for strength to kind of compliment the rest of my training. Yeah, so how many days a week are you

are training boxing specific right now? Three to four. Sometimes four to five depending. It's usually pretty low key. We're just really working on footwork and that sort of thing. But yeah, we do, we do get lots of practice in. All right, and then do you spar? Are you sparring right now? Yeah, we spar one to two times a week. Okay, full head gear, the whole deal, and you guys are hitting each other. Yeah, well, hey, gear, although we are using 16 ounce gloves, so. Okay. All right.

So once a week, once a week a resistance training is going to be plenty. Maps performance. Yes, your flamens, please. Yeah, that would be your best bet. I would do pick one foundational workout, because the program has got three foundational workouts a week. That's way too much for what you're doing. I would go one foundational workout a week, pick your choice, whichever one you want,

and go through masterformance, and then the mobility sessions, you could throw those in wherever, but once a week is gonna be plenty with what you're currently doing, any more, and you're probably gonna overdo it, and maybe even take away your ability to practice what's most important right now,

which is your boxing skill. Yeah, and I mean, generating more ground forces is something that I would recommend as a focus and how you do that is really like connecting your entire body, so like connecting your hips, your legs involved with your upper body. So that's a big focus of driving through from your foot to your hip snapping and getting that rotation, getting everything super connected and be able to drive as much force as possible all the way up into your shoulder and your arm on release. So it's this whole fast loose approach.

You have to kind of, it's complicated, right? Because athletics you're always dealing with like, you know, how much force I can create, but then also control. And so, you know, there's the control aspect to it of being loose, but also being tight when you need to be tight and being able to generate, you know, that muscle contraction to really like whip

that arm across and connect the arm with the hip. So, you know, there's stuff in maps performance, you'll see with the stick where we do this, laterally, and we really drive it into the wall. And these types of exercises really help you to focus that and channel that type of power from your hips. Yeah, by the way, when you get close to your actual match, for at least two weeks leading up to it,

I wouldn't do any resistance training. So I wanted to say that. So you can do resistance training in about two weeks before you want to cut it out and focus entirely on what you're going to be doing with your coach. And strength and muscle definitely play a role in power, but technique and speed play a bigger role in power. So a much smaller guy can hit a lot harder than a bigger guy

just through technique and skill. I'm sure your coach, if you've asked your coach this, they'll tell you the same thing. They'll tell you, look, you know, you can be big strong, but if you don't have the speed and the technique, you're gonna lose all that power. So most of it comes from there. So what you're gonna get from the strength training

is just more security. More security and your joints, there's gonna be a protective element, maybe more stability. I noticed in your question, you wrote down that you have some hyper mobility in the shoulder and elbow, so it might kind of help with that.

So yeah, a mass performance, that would be the perfect program. One foundational workout a week, and just leave it at that. And then you can even go through the phases, you know, phase one, two, three, and four leading up to your match. And again, two weeks before I would stop all resistance training. I don't have much to contribute to what the guys already said. I agree with everything said, except for I would add, I would defer to some of our friends that are experts in this. If you're not following Tony Jeffries and Phil Darryu, I think they put out

tremendous content that's completely centered around punching and fighting. So yeah, they're far more knowledgeable and that's we've actually had both of them on the show before, so you can search them back if you want to listen to the episode. But they both put out a lot of good content on both Instagram and YouTube, both Phil Darryu and then Tony Jeffries.

So check out what they have, have the offer. And then like the guy said, I think the one day week foundational training from performance is great. And then the way I would dictate how much of the mobility sessions I do, it would reflect how much work I'm putting in boxing that week. So let's say it's, I heard you say sometimes it's five or six days a week of boxing. So if it's an intense week of boxing, I may only do a mobility day or none,

just the one foundational day. If you have a lot of light work, like a lot of light footwork and speed drills, but not nothing really intense. I might add two or three mobility sessions to that. So use the mobility sessions to complement your workload that you're doing, because you're not gonna get huge gains from that.

I think it's more about helping you recover and staying mobile and connected. So use that based off of your workload that you're doing a boxing, boxing comes first. One day of training as your foundational for weightlifting and then mobility intermittently thrown in there based off of your load. That's great. And just a real quick fall up to that as far as mobility work, should I be

avoiding the mobility in my arms and shoulders? Because my right shoulder, you know, I've hyper extended it a couple times, I popped it out. It's actually a real fun story at the gym because I'm the only girl and I didn't cry when it happened. And, you know, I've hyper-extended my shoulder a couple of times. So, should I be avoiding that and not to keep it too mobile or should I more lean into that to make functional mobility? Yeah, think of it less as a range of motion increase and more of gaining strength in that range of motion. So taking that incrementally and being able to generate tension there, so having an isometric focus where we're kind of squeezing our way through it and just really gradually going

through each checkpoint of each angle. So that way, you're able to stabilize it properly. Yeah, proper mobility work includes strengthening, connecting. point of each angle, so that way you're able to stabilize it properly. Proper mobility work includes strengthening connecting, so that means it'll help your situation. You're not doing lots of stretches or just trying to move through different ranges of motion without connecting. That would make things worse.

You've got to stay tense and connect through the mobility work. Remember that when you're looking through the mobility work. So remember that when you're looking through the mobility sessions. A good example that have you seen, just have you seen the Maps Prime Pro webinar that I did that was free? It's been a little while. I watched it probably six months ago, so I need to go back.

Okay, so do that. A good example of what the guys are saying right now is I think the second or third exercise I do is handcuff with rotation. And when you hear Justin and Sal talking about, creating tension the entire time through the movement, watch how I do that movement and how I coach it. And all of your mobility work should reflect that.

It should have this kind of intense, slow, staying connected time movement. Think of it less of like a stretch where you're trying to get a greater, longer range of motion. And like Justin said, you're being, you're more connected through the whole range of action. Yeah, Adam gives really good cues for that.

And I think if you take those cues and then you also apply it to the one I did for, you know, checking, you know, with our compass tests in prime, it's just, it kind of goes through very specific ones for the shoulder. That would be helpful as well, but you do have to have that kind of intensity applied to to make sure it's, you know, the focus is right. And by the way, that's a great way to kind of prime the body before you go into any of

your stuff. So if you're getting ready to go throw punches, if you're getting ready to do your workout, you could prime with those movements heading into it and you're only ready to go throw punches, if you're getting ready to do your workout, you could prime with those movements heading into it, and you're only gonna be better connected, throw better punches, be stronger when you lift. So those are movements that you can do for recovery on days that you're not training. You could also do that as priming stuff

to get you ready before you start throwing punches. Awesome, that's great. I'm very excited. Thank you so much. I wasn't sure which direction to go. I have several of your programs, but I don't perform it. So really excited to dig in and get going with it. Thank you so much for your time. We'll send that to you. Good luck.

Best of luck to you. All right. Thanks, guys. Have a great day. You too. Yeah. The whole like how to add resistance training to heavy intense sport, you know, training, it's supplemental, right? When strength training becomes the focus is when you're a strength athlete. So, you know, if you're a boxer, a football player, a baseball player, or a sports officer, you can devote it completely to that.

Yes, yes, yes, yes. Good point, very, very good point. But, you know, she's focusing so much on boxing, she's amateur, she's new with this, that you know, one day a week, one day it's plenty, it's plenty, it's gonna give you enough strength. You can do a lot. You can give you some stability if you do it right,

and compliment kind of what she's doing. Well, like you said, if the strength training at all, even in the slightest way, impedes on her current boxing training, then it's only gonna hurt her skills. You know, so, and the better you are at throwing a punch and the faster you are throwing a punch, because K-O, right, she was looking for, she wants a K-O somebody, which is great, right?

So, that's her goal, and so her speed and technique is gonna play a much bigger role in that than her increasing her bench or deadlift or shoulder breast. Totally. Our next caller is Holly from Canada. Holly, what's happening? How can we help you? Hey guys.

Hey. Okay, so if you read my question, like I said, I feel like I'm super fit. I feel really strong and good when I go into the gym. I work out with like good form. I have been running pretty much solely maps programs for the last four years. I've done aesthetics, probably two or three times,

split, twice, power lift, strong, anabolic. But I just don't feel very like athletic. If I, for example, I recently started skiing again, and I just feel like so uncoordinated, and if I ever play sports with friends or something, I just don't feel like I can run fast or move in a really athletic way, and I just don't know how to make myself be more of an athlete. If only we wrote a program that was specific to performance athletes, I wonder what you should follow. Where are you going?

Come on, Holly. Now, you know what, Holly, let me tell you. I can't hear you guys at all. Can you hear us now? Doug, why don't you answer this one? This one. This one. Yeah, Doug.

You know what I'm doing? Doug's got this. Yeah, so yeah, you've missed it. Yeah, it's all due. Yeah, here's a deal. I can't give you a long answer, but I can give you a very short and succinct answer You mentioned a lot different programs you've done. Have you done maps performance?

Okay, so I have maps performance and I've run it halfway through once and then I started it again at the beginning of last month before the gyms in Ontario closed again and beginning of last month before the gyms in Ontario closed again. And no hate on you guys programs because obviously I love them, but I just personally find performance kind of boring for me. And I'm not really able to stick to it very well. Well, okay. So we're gonna challenge you. You go here. Yeah.

As you said, well, you can't, you, you want to have your cake and eat it too, right? You, I don't like to train like an athlete either. I think that's boring. I like to train like a bodybuilder and look like a bodybuilder, but every once in a while I want to play basketball. So it requires me doing the boring, multi-planar type of movements that I don't like doing, but it's going to translate on the court better than anything else. It's kind of like, okay, well, you kind of know what you're

supposed to be doing. You don't like doing it very much, but then you want the results from that to translate onto the field or whatever sport you're playing. So that is the program. And it's like specifically designed for someone just like you to perform better in their sport. If I might ask, you said you ran it kind of almost halfway through, like what part was boring for you? I mean, obviously the mobility session, the one that's gonna provide you with the most impact for being athletic, okay.

Yeah, you know what, holy crap, but. Let me jump in here real quick. Okay. Yeah, you know what? Holy crap, but. Let me jump in here real quick. Sorry. A lot of times people confuse fitness with athletic ability. Now fitness plays a role in athletic ability, but a big part of athletic ability is skill and coordination, which comes with practice. So I'll give you an alternative answer.

I think that performance is the perfect program for you. But I do think if you want to get better at certain sports, you should just practice those sports more often. Play more basketball, play more baseball, do more skiing, and you'll get better at those things. No amount of fitness in the gym is going to give you the type of coordination specific to the sport you're trying to get better at than practicing that sport itself. Now that being said, if you want to do something in the gym that's going to translate the most into sports, mass performance, mass performance, that program is written. And every part of it is written to specifically address all the things that an athlete needs,

all the attributes that a general athlete, just like yourself, soccer, what do we say? Soccer, skiing, what's the other one that we got baseball? You know, that's why that program is so perfect. It's not just for basketball players and not just for somebody who wants general strength in all different directions, good mobility, flexibility, endurance, stamina, all the things that you want to be good in sports.

Yeah, and here's the other side of it too. Athleticism can be quite specific, so just because somebody's really good with strength exercises and not good in a traditional sport doesn't mean they're not athletic, it just means they're not athletic for a particular sport. So maybe you just don't like it. You want something but you don't like it, who cares?

Be good in the gym, keep healthy, and you're totally fine. But if you still want that athletic ability, I mean, the advice is the same. Maps performance in the gym, and I would practice those sports more often. And if you really don't want to do athletic training in the gym, you like traditional resistance training in the gym, still practice playing sports outside of the gym, because that's sports outside of the gym, because that's gonna give you more of that athleticism. You can't expect to get more athleticism

without doing that. This hits home for me right now a lot. Okay, so I've been telling Katrina Offair just her night talking. I say, I really wanna get back into playing basketball. I miss playing ball. It's one of my favorite pastimes to do that. Now I know I'm in no condition to play basketball.

Does that mean I'm strong? I can lift a lot of weight right now. I'm not in bad shape. I'm just not in basketball shape. And I know the exercises that I need to do to prepare myself to go play basketball. And even like what's sounds like, nothing's gonna get me better playing basketball

than playing basketball. But I do know there are specific exercises that I should do to prepare myself to get ready for that. And because I also don't like training that way, match performance is one of my least favorite programs too, because I like split and aesthetic and strong and more body builder type focused programs.

I won't let myself play basketball because I'm not doing the work I should do to prepare my body to go out there and perform. And I do that because I'm getting older and I know I'll hurt myself because my mind will say I can do that because I'm getting older and I know I'll hurt myself because my mind will say I can still play like I'm 20, but I know I can't. And so my sacrifice is, well,

I don't deserve to go play that sport right now because I'm not doing the work in the gym to prepare my body for that. And so it really comes down to asking yourself, Holly, what do you really want to do? Yeah, you know, I got a little bit of a compromise for you, Holly. What if you did one foundational workout a week from performance and then two foundational workouts a week

from another maps program that's maybe something along the lines that you enjoy more, maybe like a map centabolic or a map systetic. So you're getting some of the athletic training, but then most of the week you get to do the stuff, the fun stuff run map systetic and then do the mobility sessions in between instead of focus sessions. Yeah, you can mix it up that way. Okay, yeah. Yeah, that's what I was going to ask is like if there's a way to it, sort of incorporate performance into another program without having to fully do performance since I've found like it hard to adhere to them. Maybe steps. Yeah, you could totally do that. You could totally go one foundational workout a week

from performance to from aesthetic or all from aesthetic and then do only mobility sessions. And you can kind of mix it that way and the mix will determine what you get more of. You know, the aesthetic version, the types of results or the more of the athletic types of results. But I will say this, Holly, training for athleticism

doesn't reduce your aesthetics. I think you might be especially for someone who if you've never trained that way, I think you might be surprised that you actually get you might actually look better because now you're doing things you normally don't do. Yeah, all right. All right. Well, thanks for calling in. Okay. Appreciate it. All right. Thanks guys. No problem. Yeah. That was great. Yeah, I know. guys. No problem. Thank you. Yeah, that was great. Yeah, I know. I was like, uh, math performance. I appreciate. I appreciate that she was honest, because here I literally, this is close to home for me right now.

I'm not kidding that I've been wrestling with this idea of going back to playing basketball so much in the last year. Like I really miss it. But I've had a couple times where I go out there to go try and play and oh, boy, my body is not ready. I can go deadlift or bench press right now, no problem. But I, to go laterally move, left or right, really fast and explosive, I'm scared. Most people in the gym, yeah, they're not doing

what's gonna promote, you know, really good explosive boobment. And that takes the actual work that's very specific. So, you know, it may be challenging mentally to do things that are outside your comfort, but you're really, if you're really serious about becoming a better athlete or having more athleticism or just moving better in general, that has to be a focus.

Well, so this is the accountability piece that I'm having with myself. Like, I won't go play ball unless I'm willing to put in the steps that I know are going myself. Like I won't go play ball unless I'm willing to put in the steps that I know are going to protect me from getting hurt. I know I'm not putting that word. And for some reason I'm having this hard time because I used to love that way of training as a kid. I just don't care. I don't like doing that. And I know part of it is it's hard. I'm gonna suck at it for a while, you know. I don't feel like. And so, you know, she's in the same exact dilemma right here where obviously the program she listed off,

she's definitely more focused on strength and look, right? And probably it feels good because she's looking good. Right. But yeah, it's just her movement probably. Yeah, and then I bet when she did like, the lunch matrix and did some of the single leg movements, we have, she probably had to go way lighter. Yeah, which is a total attack on ego, from what you've been doing.

If you're going to, especially if, I don't know, we didn't ask her age, but, you know, especially you start getting above 30 and stuff like that. If you want to be athletic and play sports like that, I mean, performance is the program for you. I mean, that's the thing. We really tried to kind of cover all aspects of all sports to give general strength and stability to those people. Well, we took the elements of what creates and athlete, the fundamental principles.

You need to be able to generate force. You need to be able to control that. You need to be able to keep your joints healthy and stable and be able to, in order to move explosively, you need to be able to figure out how to move explosively and also be able to control that. And so completely different pursuits than just generating strength. Yeah, and you gotta be honest with yourself too. I want this thing, but I don't wanna do anything that gets me to this thing.

That's what I call their out on. Well then, you want your cake and eat it too. Yeah, well then you don't want it. Like if you do, then you'll do it. Now it's different when I'm doing the things that I think are supposed to help, and nothing's happening, in which case we could look and view and see, okay, well, what's going on,

but when the answer's there, they know the answer, they don't want to do it. The question is, do you really, do you really want it? And I think the problem is a lot of people want to want something. And so they say it, but your actions speak a lot of the words. And so it's okay. Look, there's nothing wrong with being a gym fit person and not being able to go play baseball or football with other people. There's nothing wrong with that, but you have to accept that because being good

at certain things requires you to do specific things. And if you don't want to do those things, then accept that as long time ago. That's right. I'm just sexy. That's it. That's it. Sports balls for the birds.

That's it. Yeah. Look, if you like our information, head over to MindPumpFree.com and check out our guides. We have all kinds of guides that can help you with all fitness and health goals. You can also find us all on Instagram. So Justin is at MindPump Justin. I'm at MindPump Salon. Adam is at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin

to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family.

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