Mind Pump: Raw Fitness Truth - 1816: Why Cardio Is an Inferior Way to Burn Fat, How to Prep for a Bikini Competition, Ways to Tell if You Have an Exercise Addiction & More (Listener Live Coaching)

Episode Date: May 18, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: When all things are considered, generally speaking, free weights are SUPERIOR to machines. (2:37) The ultimate performance hack is brought to you by Organifi. (16:36) Painting the picture of how the average person views weight training. (18:32) Beware of leg kicks! (33:02) How you are an average of the five friends you spend the most time with. (38:18) When the market speaks, policies change! (41:38) Get your FREE business assessment with NCI! (43:56) #ListenerLive question #1 - What’s the point of doing cardio at all, especially when it comes to losing weight? (45:51) #ListenerLive question #2 - What are some red flags to look for in a bodybuilding coach? (57:17) #ListenerLive question #3 - As an ultra-endurance athlete, what recommendations do you have for programming after completing MAPS Symmetry? (1:12:24) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** NCI Certifications x Mind Pump May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! **Promo code MAYSPECIAL at checkout** Free Weights vs Machines (WHAT IS THE BETTER MUSCLE BUILDER?) – Mind Pump TV Luna Physical Therapy Before Steroids, Russians Secretly Studied Herbs - Culture Robert Pattinson refuses to work out constantly for Batman role because he doesn’t want to ‘set a precedent’ UFC 274: Watch Michael Chandler brutally KO Tony Ferguson with a vicious front kick Deadliest Warrior - Wikipedia Impact Theory - DO THIS Every Day To Melt The FAT AWAY & BUILD MUSCLE Netflix tells ‘woke’ workers to quit if they are offended: ‘culture’ memo Disney Throws Hollywood a Lifeline as Streaming Subscribers Rise to 138 Million Visit NED for an exclusive offer for Mind Pump listeners! Mind Pump #1517: The No Cardio Way To Train Your Body To Burn Fat Cardio Sucks for Fat Loss – Mind Pump Blog Prime Bundle | MAPS Fitness Products Mind Pump #1047: Build A Competition Level Body (& Should You Compete?) MAPS Symmetry MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Max Lugavere (@maxlugavere)  Instagram Michael Chandler (@mikechandlermma)  Instagram Tony Ferguson (@tonyfergusonxt)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions after a 45 minute introductory conversation where we discuss fitness, current events, our live studies, and much more.

By the way, you can check the show notes for timestamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this where you call in live, email your question to live at minepumpmedia.com and we'll consider your question. Also, this episode is brought to you by one of our sponsors, or GANIFI. So they make plant-based supplements like protein powders and green juices and red juices

that you can use to enhance your health and your performance. Go check them out. Head over to MindPumpPartners.com. Click on Organifi and then use the code MindPump for 20% off. Also, it's brought to you by another sponsor, NCI. So this is a coaching company that helps trainers and coaches learn how to be better trainers and coaches. They also have a business side where they really help you build your business.

And right now, they have a free business assessment. You can actually go to NCIVIP.com, you go there, and then what they'll do is you actually can answer out a questionnaire, fill out a questionnaire, and they'll call you, break down your business, and help you build a more successful business. So it's a really, really cool offer. It's free only for mind-pump listeners. One more thing, all months long, we're running a sale on a workout program and a workout program bundle. So the bundle is the starter bundle. This includes maps and a ball, maps prime, and the intuitive nutrition guide. That's 50% off.

The program that's on sale on its own is maps split. This is a bodybuilder style volume based workout program. That program is 50% off. So you can find either one at mapsfitnisproducts.com, but you have to use the code mayspecial for that 50% off discount. T-shirt time. And it's t-shirt time. Oh, shit. Oh, you know, it's my favorite time of the week. Yes, indeed.

We have three winners this week. We have two for Apple podcasts and one for Facebook. The Apple podcast winners are Brooke Monroe 0 4 and Esafora ML. And for Facebook, we have john l shot all three of you are winners in the name I just read to itunes at minepump media dot com includes your shirt size and your shipping address and we'll get that shirt right out to you. Well, all things are considered generally speaking free weights are superior to machines. You know, I want to bring this up because there's a couple of articles I've been reading.

People are sending me showing studies comparing free weights to machines when it comes to muscle growth. And the studies will show that there isn't a difference that you build the same amount of muscle using machine as you do using free weights. There's even some studies that show for power output. It's the same, but that's when they use the same exercise. So if you do leg press, you'll see, you know, good power output there. If you do squat, you see good power output there. But the thing I think a lot of people miss because we focus so heavily on just muscle development, well,

there's two things. One is free weight exercises, mimic real life far better. Because if you're gonna lift something, if you're going to squat down, if you're going to lift something off the ground or it's rarely on a track or a cable. Yeah, generally you're not supported. Yeah, I'm gonna put a box up and, you know, up high or pick up my kids.

I mean, it just, it's closer to free weights, free weights are more like real life. So the carryover, cause strength is very specific, right? If you gain strength, most of the strength you gain is in that specific movement. And it's a shorter path from a free weight exercise to real life versus machine to real life. So that right there is huge.

And I think that can be understated. The other part is a lot of these studies are short, right? 16 weeks, you know, maybe at the most, you know, five months. But after training people for years and years and years, I've just consistently across the board seen more consistent gains in strength and muscle and performance with free weights, then I have with machines, with machines, I feel like I need more variety,

more novelty than I would with free weights. Yeah, it just seems like you're segmenting the body a lot when you're focused more on machines. And this is where I look at free weights is a lot more specific with challenging stability and control. And I think that that all kind of falls into the functional everyday type of movements like you're talking about.

And it's just like, it's more beneficial for you to load these type of movements that you may find yourself in or obviously for athletics. that's a big component is getting the whole body to communicate really well together. And once we start segmenting the body up, and yes, you can build muscle development in a lot of those different, very specific areas, but do they communicate well with each other? Is it balanced or is it, did you just create more imbalances this way by sort of chopping it up? The irony of this conversation is that the beginner who I think benefits the most from

starting in the freeway world tends to gravitate towards the machines. And the advanced lifter who I think benefits the most from machines is the ones that maybe neglect it. So I think like most from machines is the ones that may be neglected. So I think like, when you've been training for a really long time, there's tremendous value in my opinion to utilizing machines because it's different. Yeah. The strength curve is different. When you are lifting with cables for or a machine, the time and attention and the strength curve is very different than free weights.

Yeah. Now free weights. Now free weights, when I'm training a new client, I think, hold more value because of the stability component, the real world transfer. It's more like what you'll be doing in the real world as far as lifting boxes and the analogies that you gave. So I mean, I would push my clients in that direction, but what happens for a newbies is the free weights are challenging and they're difficult

and so they tend to gravitate towards the stationary machine because it's safer and easier or has a little picture on the side that they can figure out, but in reality, they would benefit the most from sticking for free. Well, yeah, you look at a dumbbell and there's a thousand exercises you can do

with that dumbbell, but there's no picture next to it showing you exactly what to do or if you walk into a gym there's a lot more to consider. Yeah you don't have a lot of exercise experience I can go up to a machine and go what is this and I can look at the picture and kind of figure out where I'm supposed to go how I'm supposed to sit what happens with the with the barbell or a dumbbell it's like a blank canvas almost there's no color you, by the numbers type of deal.

So I can totally get that. Here's the other thing too that a lot of people may not realize, people often refer to machines as being safer. In some cases, that's true, but in some cases, it's not true. Like if you've ever tried to train someone that's really tall or really short or really overweight. You'll find that machines are inappropriate because machines, even though they have adjustable components, it's still very limited.

Whereas free weights follows the person. If you're seven foot tall and overhead press is the same as if you're five feet tall, you go in a machine and although you can adjust the arms a little bit, it's still very limited. And you, some machines are just inappropriate. I mean, Adam, you're six three, so you're tall, but you're not like so tall that it's crazy. I bet you, there's certain machines that just didn't work for you because... Most machines I would have to slide my hips back on it or like angle different to actually get the feel. Now luckily I understand by mechanics and I know what I'm trying to accomplish by that machine. So I can wedge my body in, slide around

to get the perfect angle, but most machines I don't actually fit in well. And I'm like I said, I'm 6'3", I'm not like abnormal at all. So if you're 6'5", 6'6", stuff, machines. I mean, I think it's like made for the average male 5'10 or something. 59. Is that what it is? Yeah, 59 mail. That's average. Yeah, that in the US it is. Most of these machines are made. So it's 59 and then they'll have you can adjust up and down. So you'll get a few

inches up or down. But I mean, it's true. I'll I remember having clients. I'll get them on a machine. Even if I do the adjustments, I'm like, this isn't line up well. You know, your elbow has to lift up for you to perform this particular exercise. Whereas with free weights, of course, so long as the weight is appropriate, I could apply that to anybody. Like, it doesn't matter how tall or short it is. There's also the, how quickly the body adapts to the machine versus free weights, right? So one of the other perks for training a new client on free weights is the learning curve,

the skill acquisition of using free weights is longer than sitting in a machine. So the body is going to adapt to that preacher curl on a machine or that peck deck much faster than they are going to do a standing bicep curl or a dumbbell chest flying. So you reap more benefits from the free weights because it's challenging. But I get why they, I mean, because one of the things we have to remember, try and remind ourselves is that, you know, we either had athletic backgrounds

or in your case, you've been lifting since you were, you know, 14 years old or whatever, but people that have no experience, no athletic background, you know, lifting weights is really challenging. I mean, and can be very intimidating. So still. Yeah, and so it's easy to avoid it and go do something where you can just sit in the machine,

but you're really missing out on so much more if by avoiding them. Yeah, well, and the other part too is I think when people are very absolute, I think then their arguments start to get kind of picked apart. Like I don't think every free weight exercise is superior to every machine counterpart. Like a cable fly is superior to a dumbbell fly, in my opinion, because the tension is consistent throughout.

What is it with a dumbbell fly? It's heavy at the bottom and then when I come up to the top, there's no tension. So that's just one example. However, however, the best free weight exercises are better than the best machine exercises. So when we're talking about a, you know, barbell squat, barbell squat generally is better than the best leg machine that you can find.

For overall, and again, we're not just saying just for quad growth. I hate it when bodybuilders argue that crap. Quad growth is, okay, fine, your bodybuilder, you wanna just sculpt your body and you really care about this kind of stuff, I get it. But if you're looking at everything, muscle growth, fat loss, mobility, function, carryover, all that stuff,

a barbell squat generally is better than any leg machine, a barbell deadlift. I don't think there's a machine that even mimics a barbell deadlift, right than any leg machine, a barbell deadlift. I don't think there's a machine that even mimics a barbell deadlift, right? An overhead press, well, you can make the argument that some machine overhead presses are pretty damn good, but I would argue that a standing overhead press just is far more functional and it's just mimics

real life more. So there's definitely machines that are better than their free weight counterparts, but when it comes to the best exercises, free weights are just the best. And, you know, again, especially if you do this long enough, you just see this, you just see this. And look, even with rehab,

if you look at what physical therapists use in rehab, they use either free weights or devices that are more like free weights than machines. So they'll use things like bands or elastic material, right? That's more like a free weight than a machine because it can go anywhere. They use some machines but not much. In fact, we work with a company called Luna and through their own study they found that over 90% of rehab can be done at home with basic paradumbels that they'll bring and

some resistance bands. They don't have these big machines that they need to use all the time. If you've ever been to a physical therapy clinic, you'll know this. You'll see that. So, it's just overall their superior. And I think it's a silly debate. And again, I hear the bodybuilder crowd sometimes and there's some real funny people with that.

You can develop just as big of legs with leg presses, you can't have with the squat. All right, even if that was true, and you can be the exact same muscle with a leg press of a squat, which one in the real world is gonna make you more functional, have more carryover and improve your quality of life better,

which generally speaking, it's gonna be the squat. Yeah, I mean, for me, it's never really a, you know, this or that, like it's not either or. It's a to be a squat. Yeah, I mean, for me, it's never really an, you know, this or that, like it's not either or it's a combo of both. And because of the value of free weight training, it's just something that I don't stray away from for too long. Like, I like machines for a novel stimulus. And it's definitely something that will provide your muscles, like a whole new response.

But in terms of the adaptation, like it is pretty quickly adapted to that fixed position. So I still like to combo the both. So I maximize my efforts in terms of hypertrophy training specifically. So I'm still getting the strength, but also now I can add volume pretty easily with machines. Yeah.

To address your point about the bodybuilding community, there's, and it's been happening for a while now, there's this movement around the muscle activation studies on all these machines. And I think that it's unfortunate because it doesn't tell the full story. No, it doesn't encapsulate everything. It's one thing.

That's the argument that a lot of them will use is, oh, have you seen the muscle activation studies on this machine versus a barbell back squat and they'll show you that like a hack squat will activate more quad muscle than the, you know, barbell back squat. Therefore, they think and from a bodybuilder perspective, well, I'm trying to train and activate that muscle more than anything else. Therefore, it's better for building muscle, and it's not true, and it's an argument that you see circulating the body building community and all over social media all the time.

And I've even heard them make the argument that, like, because there's studies that'll show that an isolation exercise will build as much muscle and a targeted muscle as a compound exercise. So like a lay extension will build as much quad muscle as a squat. This is the argument that I'll hear, and there's these short studies that may show it,

and you gotta look at the, obviously the subjects and all that stuff. But I'm like, man, you know, sometimes what we do, you know, what did Max look of your set, something really good in a past podcast? He said, be evidence, what was it? Evidence based, but not evidence bound. Evidence based, not evidence bound, right? So? Evidence-based, but not evidence-bound. Evidence-based, not evidence-bound, right?

So, like, could you really think you could go to any strength coach and say to them, hey, if I compared an athlete who just did squats to an athlete that did leg extensions, leg curls, abductor machine and adductor machine, which one's gonna build more muscle? Because leg extension, leg curl, abductor, adductor machine and adductor machine, which one's going to build more muscle? Because the leg extension, leg curl, adductor, adductor, technically will hit all the muscles, you know, then a squat well, oh, throwing a, maybe a glute kickback or something like that.

It'll activate all the same muscles, but is any strength coach really going to be like, yeah, you'll build as much strength as muscle. No, every strength coach will be like, nah, it's not going to be the same thing. It's just not going to work as well. I mean, the fact that this is even an argument is, is, is actually a really good thing. Because it, it, what it is, and to Justin's point is, um, it should never be exclusively one or the other. It's like, this just shows that there's tremendous value in both the fact that people will actually argue that one is a better, what, what's better than one or the other is both.

You know, depending on what you need and you know, you pick the right tool. Yeah, and or what you've been doing for so long. Like, imagine if you were the freeway guy all the time. That's what I'm doing right now. I've been doing lots of machines lately just to give my body a change because I've always done a more tremendous value in that.

And then the reverse is true. If you were this guy that all you did was machines all the time, like imagine moving over into free weight. So they both have tremendous value and the truth is instead of, and because this is the problem with our space is we get into these camps all the time and it's like, this is better than that.

And then the average person, they identify with one or the other more or they feel more comfortable with one or the other. And then they stick in that, and the truth is, like, man, forget all that noise about, which is better. It's like, they're both tremendous and have value. Learn how to weave in and out of both.

Yeah, speaking of two things with tremendous value, I actually have been getting quite a few DMs lately from athletes that wanted to kind of express an actual combo that they've been using for performance for their games or, you know, for competing. And they've been using the Organifi Red Juice in combination with Pure, which I thought was really. Oh, you have? I've done that before, Pure and Red Juice. Oh, I haven't done that yet.

That is a nice, just like duh. That makes so much sense because now you got all the stamina endurance, you know, provided from the Red Juice and in combination with that clear focus. That is a nice, just like duh, that makes so much sense because now you got all the stamina endurance provided from the Redjuice and then combination with that clear focus. Yeah, to the key ingredients in the Redjuice are cordiceps and rodeola, both proven to improve stamina and endurance. And I was inspired to try the Redjuice again

because of how you said it helped you with your caffeine withdrawal and it works, it definitely helps. to try the Red Juice again because of how you said it helped you with your caffeine withdrawal. And it works. It definitely helps. The issue I had with Rodeola before was the dose. So I'm realizing I need a lower dose. I was going too high. It's like caffeine, right?

There's a dose that makes you feel good, too much makes you feel like crap. I'm sensitive to Rodeola and the Red Juice has the right dose. In the past, I've taken rodeola capsules, by itself, taking too much, and I get this weird like, I feel like sleepy. Yeah, sleepy, like, I feel like I'm in a sauna, almost, like dark cloud or whatever. Yeah, the red juice with pure, excellent.

I wanna try that now. Somewhat stimulant free. I say somewhat stimulant free, because rodeo has a bit of a stimulant effect. By the way, you would like this, Justin. I know you're into Soviet studies. You got to read the Soviet studies on rodeola. They were big on using rodeola for strength, stamina, recovery.

I mean, it's one of the proven herbal supplements that actually improved across the border. In cognac... Cool when you can find that from herbal sources, right? And it's not like some crazy, you know drug compound. Yeah, dude speaking of of sauna I gotta take as hilarious. Well, it's kind of funny, but it also kind of Paints how the average person views strength training. So Every day I work out before we come here and then I have if I have time I'll do the sauna if I don't have time, I'll do the steam room,

because it's much faster. Well, today I had time. So I went in the steam room. I'm sorry, sauna. And I'm sitting there. And this is cool because I get to reflect on things and kind of set myself up with some gratitude. I can't take my phone in there.

So I'm just chilling. Well, this guy comes in. Older guy, I want to say, he's probably maybe a little older than me. And he sits down and then he strikes up a conversation, which is cool. So we start talking and he goes, hey, man, he goes, you got a great physique.

Oh, thanks. You know, I appreciate it. Is it like being naked in a sun, I have a guy called Pagui. Well, he said it in a very, I don't feel, I felt like he's being genuine or whatever. So I'm like, seriously, you might have a touch. Yeah, I'm just like, yeah, he's like, you're glutes.

Like, now he's like, you've got a great physique, man. He's been working out for a while. I'm like, yeah, and he's like, seriously, you might have a touch. Yeah, I remember something. Yeah, he's like, you're glutes like now. He's like, you've got a great physique man. He's been working out for a while. I'm like, yeah, and he's like, how long have you been working out, so we're kind of talking. And he goes, yeah, he goes, I never really got into strength training. And I'm like, yeah, and he goes, yeah, I do, rowing and cycling.

And so how can we never done strength training? It's so valuable. I say, I wrote a book on it. And he goes, I'm just, I don't want to get too big. Is that what inspired that tweet you did the other day? Oh, that's what inspired that. Well, no, I did the tweet first. Oh, that's Yeah, this happened today. That's ironic. I know that tweet and then that just happened. Yeah, so he's like, I don't want to get from a guy He's I don't want to get too big and I said listen, I said you won't I'm not gonna happen. You know what actually though, though, Justin, I mean, what you're saying, those

Salas is it's actually more common than we actually talk about. We always, we always pick on girls for saying that. Some guy guys say that a lot of guys would say that. I know a lot of you get too big. Yes. I know a lot of guys, a lot of guys are cyclers, rowers, and they kind of gravitate towards those things that they, they know that has

a strength component to it, right? Discicle, you could have strong legs, bro, you could have strong legs. You want that weight to strength ratio to be nice and tight? It's even funny about that, is I've talked to people like that. I don't want to get too big. And by the way, the tweet that I put, it was something like, people who don't lift weights because they're afraid of looking like a bodybuilder. It's like being afraid of working hard because you're gonna become a billionaire.

It's the same thing. So anyway, I've actually talked to people and they'll be like, and then they'll do this thing, right? Well no, no, you don't understand. I like my legs just totally, all my shoulders just get so. It gets monster. I do anything they just grow.

I'm trying to have to roll my eyes, you know? So he said that because I don't want to get too big and I said, you won't. And he goes, no, I'm trying to roll my eyes, you know? So he said that to me, I don't want to get too big and I said, I said, you won't. And he goes, no, I build muscle really easy. You don't look at fitness. I said, you don't build muscle that easily. And he goes, what do you mean?

I said, well, I said, listen, I just like, explain, I did my whole talk and I like, you know, like the spectrum of muscle building genetics, I said, unless you're like a seven foot tall person in terms of muscle building genes. And I said, and no offense, I said, you obviously, you work out,

but I'm looking at you, you don't have those genes. You just complimented me, I'm a shit on you. No, I said, I don't either, and I told them, I said, I don't either. I said, I don't have those genes either. I said, I've been working out. You're all, you're just a 30 years bro. It's just to get here.

I've been just having over time. I've been lifting weights consistently. They're hard trying to get too big. It doesn't work. You should've came back and be like, I know, that's why I don't do the row or anything. I would just dominate. Like, I mean, yeah.

What's weird you said that. I just started lifting weights yesterday. Just, can you tell? You just get up and do a marathon. Almost too big already. Ah, you know. No, that's true though, but there's, there's, I wouldn't say an equal amount,

but there's quite a few guys I remember too that would get you. And I find that actually more popular today than now. I don't know what it, I don't know an equal amount, but there's quite a few guys I remember to that would get you and I find that actually More popular today than I don't know what I don't know if it's the generation coming up that like a millennial We need more Arnold films. You know, I mean that's what's that's the difference It was weird to me as an early trainer because all I wanted to do was look like Yeah, so I remember guys saying them. Those are the example we grew up with yeah, there's all those movies action movies Like you saw this with action movie stars. Like they just got smaller and smaller and smaller.

And it's like what we have left is like, I guess we have Marvel characters, like some superhero, but they're just kind of, you know what, you know, one of the, what was it? The most recent Spider-Man or Batman, like refused to lift weights to get for the ready for the role. No way.

No, no, I thought, what's that? No, the new glitter vampire last Batman. Oh, I thought he did look No, read it look up look up see yeah am I right? Thank you. What do you say? But show pull it up. I want to see right he refused he refused to lift weights for the role Patterson yes, yeah, look at what look up the most recent Batman whoever I don't know who the main guy. I've seen the movie, but I did Pat Pattinson. Okay. Robert Pattinson. There's an article I came across it. You know what he's going to say? I don't want to lift weight, so I did a bunch of like body weight. You know, it's still strength training. What does it say, Doug? Yeah, he says he refuses to work out constantly for Batman role because he doesn't want to set a precedent. What are you talking about Batman? In other words, if

he wants to do a sequel, maybe, he doesn't want to have to be jacked for it. I don't know what. A president like that, or that this is what people should look like. Oh, that could be that too. You know what's funny though? Can I say something? Because that's why I think it's,

have you guys seen that? I've seen that a lot of men did. It's more popular now. That's one that like put the effort in. Have you seen the last Batman? Have you guys, so what's, I'm here, Doug. Yeah, so this is what he said. I think if you're working out all the time, you're part of the problems.

See? Wow. Referring to his fellow Hollywood actor. Super hero. You said you said a precedent. He added. No one was doing this in the 1970s. Even James Dean. He wasn't exactly ripped. Well, James Dean wasn't playing Batman either. And wait, hold on, hold on. People were way more active anyway. What does he mean if you're not working out all the time? What a moron.

I'm not feeling that freckles. It's not lazy to do that funny. Anyway, well look. But that's all part of this issue that we're talking about. There's like this movement that's really... Well, it's okay, so two things. I watched the Batman. I don't know if you guys watched it.

I haven't watched it. I haven't watched it. I've heard, like, split in the middle. Okay, so I love that people hate it. It's way more realistic than other Batman's. And what I mean by that, remember the It's way more realistic than other Batman's. And what I mean by that, remember the last Joker with what's his name?

What he used to be? Remember how that was kind of like they- Super creepy. But it was also somewhat realistic, like, oh, he's actually crazy. He's really mentally ill. Yes. So this Batman is somewhat realistic.

He's still a billionaire. He's still is like this really good detective. But he doesn't have like this crazy tech that would never, you know, Batman's got like, like where did he get that jet plane? It's got to just good detective, but he doesn't have like this crazy tech that would never, you know, Batman's got like, where did he get that jet plane that? It's got to just go. He's like grappling gun. No, this is like an actual, when you watch it,

it's like he's an actual billionaire who's a really good detective. He gets his ass kicked. The Batmobile looks like a souped up muscle car. Doesn't look like this crazy like. Okay, so what are your thoughts on that? So him not looking super jacked actually worked because when you watch it,

Well it works for the robot, what do you guys think about that? I mean, yeah, I mean, it's weak. It's a super hero. Yeah, come on, dude. Yeah, no, dude. It's supposed to be the example. It's supposed to be obtainable.

It depends on the super hero. I didn't, I never watched, you know, Superman or Batman as a kid. I'm so gonna be in the world. You're not gonna put in the work. If you're a plastic man or the flash, yeah, you're not supposed to be big, that's your role, right? But if you're Batman, Batman's Jack.

Yeah. In the comic books. I mean, come on, he didn't even have his superpowers. At least have some muscle. You're a spider man, you can be tiny, and a little kid or whatever. No, it's ridiculous. Not Batman.

Cracks me up. No, you know what's funny? I had this conversation with someone a while ago. I remember him going, this guy said, you know, I don't wanna get too big type of deal. And then he goes, yeah, he goes, I'd rather look like, because I don't wanna look like Arnold. He goes, I'd rather look like Van Gam. And I remember, I told him, I said, you know, I don't wanna get too big type of deal. And then he goes, yeah, he goes, I'd rather look like, because I don't wanna look like Arnold. He goes, I'd rather look like Van Gam.

And I remember I told him, I said, what? I said, hold on. You know how much Van Gam had to work out? I'm like, bro, exactly. I said, if you worked out for years and had the perfect diet, everything you probably still would look like,

I just see you know, they're hard now, I mean, though. This is like the same struggle. I told you guys, like, when I'm trying to motivate these high school kids to put on size because they're getting pushed around, you know? And they just don't get it. Like they're just thinking, like, getting cut in all this so they're on the beach.

Like, yeah. Why would he? That's as a high school kid. Hands were everything, bro. Like when you're in high school, you can't build very much. Not when you're playing a sport where you're going gonna get punked and look like a little bitch. Yeah, like come on dude, like get big. I don't want abs when I was in high school.

I was insecure about being skinny. I had them naturally. I had them the best when I was like working out, you know, for gaining size. And but then again, I was that young. Yeah. Listen, even if you had like the most crazy rare muscle building genetics, you will not work out once and then wake up the next day and be like, oh, no, not only that, would I do like quickly a three month stint of becoming, you know, cycle rowing swimming guy will take care of that real fast. Yeah. You know what I'm saying? Like it's not like muscle is so easy to keep either. It's hard as shit to get billed.

And then it's not, I mean, I know we talk about the studies of how much, how little volume you need to do to maintain it, but that's after years of, years. You'll be taking it to a certain point. I worked, I would love your guys' stories on this too. I worked at gyms for a long, I mean since I was 18, so I've been working in gyms forever, ever, ever. And there's already a bias.

People who work in gyms are, usually often there's somewhat of a genetic component. Maybe they were athletes, they've been working out for a long time. Jim, people that go to gyms are consistent working out. In my entire life working in gyms, I can honestly say I have really worked with maybe two people that fall into that category where you're just like,

wow, that dude has got some insane. And I had one guy who I've talked about him before, he was a porter, so he cleaned the bathrooms and cleaned the gym. And he ate a McDonald's bacon egg and she's biscuit for breakfast. He'd have a pop tart for lunch, he'd have a top ramen for,

like he barely ate anything. He's like, he'd go do skull crushers with 225. And just jacked still. Yeah, didn't matter. Like I remember him. And then there was, God, did you guys know Bobby? He was a Persian dude, top sales guy.

Yeah, yeah. You ever seen that guy? Jason's buddy. You ever seen him like just squat? I've never seen him lift. No. I mean, now he was, you could tell. You look at him and you look,

you're like, man, he could be a striker. I train this guy. I wish I remember his name. He was like 55, 57 years old, the older black guy, probably six, three, six, two, somewhere on that range, probably two, 50, a short time. This dude was, and like never lifted weights, and I'll never forget like the first day we lifted together and I had to put like three, 15 on the bar. No, yes.

Here's your client. Yes. And I remember doing the row with him and he was so like, he was just natural. Yeah, he's all your strength. Bro, they try and get him to retract. I had to stick my knees back and take everything I had to like pull his shoulder blades back

because he was just right. He's so jacked dude. I mean, it was the first time training on that. And I remember like, I mean, it was a first time training on that and I remember like, I mean, you take a client, even a male big client who hasn't lifted weights and I go to bench press, I'm not even start with 45s. I'm probably putting like 25s on there. And I remember that I remember like start off to okay, 45s, okay, 225, okay.

Jesus Christ. Yeah. Yeah. Just for kids. So well, you guys worked at Santa Teresa. There was do or just that's so well. Did you guys ever you guys worked at Santa Teresa? There was a Simone dude that you could come in older guy. You ever seen that guy work out?

He'd throw like five plates on the bar and just Well, we worked at Santa Teresa. That was when Isaac Saga used to work out there. So you have the guy that I used to see? He's a play for the new plates. He's a play for the night. I got great stories about him and his wife. So he came in one time.

This is before I knew who he was. It must have been him then, Simone dude. Yes. Yeah dude, I'm gonna watch him. He picked up, I'll never forget this. We both have it in the same exercise. We're in the freeways. I don't know who he is yet at this time.

I just know he's this big Simone dude. And I'm doing dumbbell skull crushers. And I'm pretty strong at this time. So I'm doing like 40 pound dumbbell skull crushers. He walks over and he grabs the eighties and he starts doing dumbbell skull crushers, he walks over and he grabs the eighties and he starts doing dumbbells, skull crushers for reps, bro. Yeah.

Just a little bit. Yes, dude. I'm over here with the 40s. Yeah. Shake you down tomorrow, right? And feeling strong, you know, 40s, you know, not bad for this dumbbell, skull crushers, grabs eighties like, bro, just take him and like hand him to him. So I trained his wife also.

So I, later on, I found out who he was. I've told stories before playing with the 49ers in the basketball court. So without super nice guy, I end up training his wife. This is the first and only time I've ever been like so off on the scale, especially with a woman woman like putting her weight on there. Oh. Like so as a trainer, really young,

you learn really quick, like you don't want to offend a client, so you always like start kind of like. Yeah, real well. If I look at someone, I'm pretty good. Yeah, I know you're 150. Yeah, yeah, yeah, 150. I can get within like five or 10 pounds of almost, that's so funny.

It's so true. Right, I have released my, because you probably made a mistake at one point when you were 20, you know what I'm saying? So never get away. I'm gonna go backwards. Would I go 300? Right, I remember released my, because you probably made a mistake at one point when you were, when you were 20, and I'm saying, so never get it. I want to go backwards. And I go 300. Right.

No, you don't want that. Yes, that's not what you want to do. Put your foot on the scale. Right. So, no, no. Okay. So, and I, I think, you know, up into this point, I'm rarely ever off five or 10 pounds.

So I, I normally will hit someone, but I'll start a little light and like, okay, I'm right, we're a match. So anyways, I get it. Now, but I'll start a little light and like, okay, I'm right where I'm at. So anyways, I get it now. Simone girl, right? Flat stomach and she's like, I don't know, probably five, three, five, four, a Schringer. So, and I'm looking at it and I'm like, okay, she's pretty solid looking. So, you know, maybe she's, you know, she's only five, three, five, four, three, right.'s the lean. Right, and she's got to fly some, she's lean. So maybe she's one, 35, one, 40.

So I'm gonna start like one, 25. I go like one, like, pen, that move. Yeah, I go 10, pen, like, one, 40, pen, one, like, the thing's not moving.

I'm like, bro, she was 200 pounds. Whoa, like, lean, lean, dude. Like literally like 13, 14, 10. What is it, body fat? What are their kids look like? Oh, no, the dude.

I mean, I haven't seen them forever. They were really little when I was training her and he was coming around. Bro, genetics are weird, man. Yeah, I imagine that, like that's the two had a baby, bro. Oh, yeah. So I would love to see what the kids are now. I had an experience like that once when I,

I did a little bit of Muay Thai, just when I was trying to supplement Jiu Jitsu, whatever. Tell me that. when I did a little bit of Muay Thai just when I was trying to supplement Jiu Jitsu whatever tell me that yeah, just a little bit and like literally like months was like maybe five months like it is living room No, no, this was that this is like the point De Pondo yeah That's for Starlar No, I used to kick a banana tree until it cracked in half. Yeah, I said, I said, show my video to those banana trees in San Jose. I said, I just spar and we would dip our hands in glass

just so we could hit each other. Rick's quad. All right, Rick's quad. I didn't realize you saw our core. Regular stuff. You know what I mean, regular stuff. No, no, no, no, it was like, it was like five months and I would go like a couple days a week.

When I was a girl there, she was a pro kickboxer. And she was probably, I don't know, 140 pounds, so like average size, but she's obviously a pro. And she was teaching me how to kick really well, right? And we, you know, when we were kicking the bag and then we were holding the, you know, the pad or whatever. There's a particular way that you hold a pad to practice leg kicks or whatever. So I held it. And she kicked it real easy, just kind of showing me the technique. And then she goes, I'm gonna go a little hard.

So she's like, I'm gonna light you up, bro. She's like, I'm gonna go a little hard. She said, is that okay? I said, yeah, I said, and I kind of gink laughed a little bit. And I said, you're probably gonna hit a lot harder than I think, aren't you? Well, I mean, she goes, I have good technique. She goes, just get ready.

So I'm gonna kind of show you what it feels like. Bro, this is not over. This 100, she knocked my feet out from under me. Yeah. Good, dude. And I got, and I'm like, wow. I told her experience. I said, you could kill me if you hit me in the face. I know.

It's so insane. Like the kind of force you can generate with a kick versus a punch. Oh, you know, there's hard, there's people I can generate some serious like punching power, but it's like leg kick shit on that. It's oh man. Did you guys see the Chandler's Ferguson leg kick?

Oh, yeah. That just happened last UFC. Oh, no, no, no, no, no. Is it a leg strike? Bro, Joe, Joe Rowan's face leg. Joe Rowan came in and said that was the nastiest leg kick in the year. Oh, oh, oh, when he kicked him in the face. Yeah, I saw that.

Front kick right there. That was just a regular front kick too. That's a full front kick. Oh yeah. Yeah, but he had like a full on like, it was a nice snap and everything. Oh, beautiful snap. They caught someone caught a picture of the foot connecting

and the face was like, well because your face, you know, the momentum. The ripple of the, yeah, the force. You know what it reminds me of? You ever seen videos of people in those G machines or in a jet? the, yeah, the force. You know what it reminds me of? You've ever seen videos of people in those G machines or in a jet. Yeah, yeah, yeah. You ever see their faces, like,

it looks like they're melting in the face. Yeah, he was out cold for a hot minute. Yeah, you know when, yeah, it's scary when it goes, because obviously the initial reaction of the crowd is always crazy. Whoa, right? And then, you know, like, oh my god.

And then they don't move for like a minute or two, and then like the whole arena goes silent. So like, he was down for a while. I watched, there used to be the show on Discovery. We were talking about it the other day, where they would, the sky would go and he would explore martial arts around the world, like yeah, where they came from, the origin of each one.

Yeah, and then they would talk about the physics of what's happening. I love that show. They compare a Taekwondo kick to a Moitai kick to it, whatever kick. And then I think it was on that show where they talked about what happens to the brain when you get knocked out.

And basically it's the two hemispheres twisting. And then it's like a reset. Like it's the twisting action of the both hemispheres. I thought it was the kind of like the the bouncing that's when you get a concussion That'll do too. Yeah, but the two hemispheres doing this. Yes, the twist that really just lights lights out Yeah, and then you go and then you just go to sleep. So of course something like that that crap someone is like here And like it'll twist it a bit more Yeah, I think he went to sleep

Yeah, those those more tie guys you ever seen you watch, I talked about the banana tree, right? But that's not a joke. You ever seen those guys kick the banana trees down? That's why I laughed because like I've seen those videos when I was like, just fuck around with Moitai for like, I think it was like two years on and off, but it was just like, I would just watch those videos, be like, holy shit, these guys, like, conditioning there,

well they call it like conditioning their shins. Yes, it's like, I mean, little micro fractures are continuously like providing their shins. So my buddy who was the one who would teach me sometimes my time, he had a stick. And what you do is you lay your, you put your leg out like this and you go up and down your shins

to break it, to get it to adapt to it. Like basically kill the feeling, you know, painfully kill like the nerve response to that and then also like you build, I'm sure there's scar tissue, you know, that goes with that. Yeah, in that same show, they showed how, I think they analyzed the shins of these boyty fighters

and found that. So you know when you break a bone, when it grows back, at the break, it's stronger than before. So when you look inside of a bone, it looks like, you see some space in between like the, it's not like a honeycomb, but basically there's spongy.

Yes, yeah, exactly. And what they said is there's lots of micro fractures from kicking hard things and whatever. And every time the micro fractures heal, it fills in those gaps. So they develop these dense, strong bones to be able to do with this. It's like what we used to do with marijuana plants. Was, yeah, you used to kick one down?

No, no, no, no. You used to, it's easy. It's called low level stress training. And you take the stems of them and you just twist them here. And you're basically doing these little micro breaks to make it stronger. Yeah. And then what happens is it strengthens twist them here, and you're basically doing these little micro breaks. To make it stronger. Yeah, and then what happens is it strengthens, and then it gets like a bigger...

It's a word of... Stock, thank you. Yeah, it gets a bigger stock, which then produces a bigger, stronger. You really did get to that like super nerd level. Oh, dude, I so did. Yeah, no, I was, I mean, when I was in it, just like we are with everything else. I mean, this is one of the things that we're all very, we have in common is like when we, obsessive. Yeah, when we get obsessed about something,

we go crazy, go deep into it. And you know, once I, once I started, like I just, I went down the rabbit hole of learning all that stuff. So, wow. Yeah, that's crazy. Yeah, interesting. Hey, I want to give a friend a minus shout out

because do you guys have anybody in your, well, I mean, I'm sure your spouses are like this, but someone who's not, you don't necessarily expect this from. Do you have anyone in your life, I mean, I'm sure your spouses are like this, but Someone who's not you don't necessarily expect this from do you have anyone in your life? You don't expect this from who's like a just very supportive from day one when you do something or so I have a friend her name is Angela. I met her through my cousin's wife and we've been friends for a long time When I first created maps She was one of the first people to try and do it. When Mind Pump first came out, she would listen to every episode and comment on it.

And I haven't talked to her in a long time. We're friends and everything, but she know one of those friends you don't talk to in a while, but then when you see him, it's like, hey, how's it going? Yeah. Her husband's a great guy too. They have two kids, gorgeous. She just sent me a message. She's like, hey, I just saw your interview on impact theory. Man, I love just following you guys in your growth and whatever. And it's so nice, you know?

Yeah. Since day one, she's been so supportive and it's really, really cool to have people like that. You know, it's funny about that. It's like, I've found it's friends that I'm kind of loose friends with that are the most supportive. You know, it's not like my immediate friends or family. I wonder why that is. I think it's like competitive, maybe?

Well, yeah, it depends on how you build the relationship. I actually think this is like a, I don't think it's a secret, but it's like a hack to getting successful faster, you know, and I think a lot of people get stuck, right? They get stuck in these relationships that they built when they were much younger and had a lot more insecurities. And they don't realize these bonds that they built with people were for things that probably aren't helping you grow and holding you back and they're not very supportive. And you can get really stuck and held back.

And learning to prune those type of people out of your life and surround yourself with more people that are supportive and are happy for your success and sad for your failure. Yes, right. Genuinely, not fake. Not the opposite. Yeah, not pretending like they are. Like, you ever have a failure

and you get that one friend that's like, well, you know, I told you, man. It's like, what the hell, bro? I told you that was coming. Yeah, but I do think that, I mean, I'm such a believer in that, you know, you're an average of your five friends that you spend the most time with. And, you know, you're an average of your five friends that you spend the most time with and you know

That was something that I started to piece together and later in my 20s and I really did Watch my growth accelerate when I started to do that when I started and I also started to see You know the drama and stuff that would be around in my life in my 20s like it started to disappear because those type of people also attract that. Totally. Those people that are negative or they're competitive with you or they don't want to see successful. They also attract a lot of bad energy like that and if you have relationships with the people it's hard somehow you get sucked into it all the time. I noticed when I started to wean all those people out of my life. I no longer started to see that drama and then I also started to see growth accelerate. And it's hard.

It's hard when you're 20-something years old and you made these high school or college friends. Well, it's because you feel like you're betraying your old connection to them, but you're not. You still value that. Sure. So I get it. I have friends like that where you just don't talk

too many more, but that doesn't mean you don't value what you had before and it makes you feel like you're not loyal as what ends. That's what I'll struggle with. Am I not being loyal to my friend because we're so different now. We don't hang out and should I, but 100% you got to prune them off. Yeah. Totally. Did you guys see what Netflix sent their employees? No. Uh-uh. Bro, the market is, I mean, look, these are companies at the end of the day. So market speaks, policies change. So Netflix sends out a memo to the employees and basically says, hey, here's a deal. We put a variety of content on our platform and we leave it up to the consumer to decide what is good or not. And if this makes you uncomfortable, then maybe Netflix isn't the place for you. Netflix. So that's their place. They did. Interesting. And he shift in leadership,

because they were the ones that kind of, they were, they were starting to flex the whole Dave Chappelle thing, right? Well, they stood their ground with Chappelle. But you're right, there was some pressure. Yeah. But I think this is because they, they're getting hit. And they're getting hit in the market. And I think they're like, okay, everybody, we can't, we gotta just let our customers out. I saw that I wasn't aware of some of the flex I think that people thought were super woke or whatever, because I know that a lot of their subscriptions

dropped pretty substantially just like Disney, right? Well, no, Disney is on the rise, bro. But they're on the rise, no really. Disney just broke another record this last quarter. No way. Look up Disney on the rise, bro. But they're on the rise, they're really? Disney just broke another record this last quarter. No way. Look up Disney on the rise subscribers. Disney, Disney Hulu ESPN, which are all underneath the Disney umbrella are all, all crazy.

Yeah, they hope to surpass. So they're at like, wah, I wanna say 150 and Netflix is at 222. So we're on there. So they're gaining on Netflix. And obviously Netflix charges a higher premium than Disney does, but Disney's waiting. They're waiting to build their content and their library up.

And then they'll get to a place where they'll start to charge a little bit more. What's it at? Walt Disney company reported that 137 million subscribers worldwide, second quarter. This is this marks a growth in service subscribers base. Oh good. 100 million since the start of fiscal year 2020. Okay. Yeah. So they're they're they're growing. Right. So here's what the Netflix thing said. It's as employees, we support the principle that Netflix

offers a diversity of stories, even if we find some titles counter to our own personal values, depending on your role, you may need to work on titles you perceive to be harmful. If you find it hard to support our content breadth, Netflix may not be the best place for you. So in other words, do your job or leave it. Let's stick to just working and leave the politics off. Speaking of work, did you guys see what BCI NCI is putting out for coaches and trainers? I think this is absolutely brilliant. The free business coaching assessment, right?

Free business coaching assessment. So if you're a coach or a trainer, you can go to NCI, and I think what's the website? It's NCIVIP.com, yeah, that's what it is. NCIVIP.com, you go there and they will literally analyze your business, break it down, and show you how you can stand out from your competitors, how you can stand out from your competitors,

how you can get clients that are more suited for what you like to do who will also pay more, so your value goes up, increase member retention, how to scale your business. So a lot of coaches run into a problem when they build their coaching business, they reach a limit by their time, and they're like, how do I grow this?

Because now I'm stuck with amount of hours at work or whatever. Well, just getting another set of eyes on your business so valuable, like to see things. Because you just get in that day-to-day process of like trying to manage your own way of doing things and your systems and whatnot, but like to get somebody else to come in and tell you where you could maybe improve

or what they see is so valuable. You know, the way it works is that you go to that website, you fill out basically like an assessment form, so a bunch of questions related problems to your business. Right. And then they actually call you, is that right? Yeah. You send an appointment, they call you and they do the analysis. Yeah, wow.

That's, that's all free. Yeah, free for my listeners. Free for my listeners. All right. Awesome. Super cool. Hey, real quick, you got to check out one of our partners, Ned. They have a D stress blend that uses cannabinoids from hemp plants and other botanicals to help you

with anxiety and stress. This really works well. You take it about 30 to 60 minutes later, you can feel your body physically relaxed. Go check them out. Go to mindpumppartners.com. Click on Ned, use the code MindPump for 15% off. All right, here comes the rest of the show. Our first caller is Joshua from Colorado. Joshua, what's happening, man? How can we help you? I'm doing pretty good. I'm doing pretty good.

I'm from New York. Yeah, yeah, no state. So I'm an honest trainer, personal trainer. I've been a trainer for about three to four months, and I'm looking to be able to recomp my body for myself, for my client as well, because this is certain, I need to look to the part right, if I'm a trainer, and I'm also doing it for my health, right, from my overall health, because I've gotten a couple of blood tests done over the course of eight months and on my first blood test I realized that I was pretty diabetic and I had a slew of other problems. So coming from being 265 pounds since the end of 2020 right now I've dropped down to 227

and I'm looking to be able to be healthy 180 190 pounds or so right because I've dropped down to 227 and I'm looking to be able to be at a healthy 180, 190 pounds or so, right? Because I've never been there before. Now what drives me to ask is I've been really conflicted because something that Adam likes to bring up and also you guys disagree as well. And it's basically don't kill yourself doing cardio, right? And, you know, I can understand that past a certain point, but I've always thought that incorporating about 120 to 100 and what, 50 minutes of cardio, steady state cardio a week was a good thing for weight loss, but now you guys are basically saying,

no, you should send the proper signal to your muscles to eat more, to build more, and to have your metabolism higher because that's what matters even more. So I'm still not entirely versed in my, and I'm not entirely unacknowledgable with metabolism and what not like that. So I'm educating myself even with the free things that you have online as well. But that leads me to ask, well, what's the point of doing cardio at all, right? Especially when it comes to losing weight,

either for myself or for my clients. And is there even a role in cardio when it comes to busso building programs or anything like that? Yeah, there's two things here. I'll address a couple things here. Yeah, I'm gonna clarify here. So 120 minutes, 150 minutes of cardio a week

is good for your health. It's good for your health. Here's the problem. When people rely on cardio for weight loss, that's when you run into issues. It's much easier to either cut your calories, if that's what you wanna do and you wanna get there quick, but I recommend, and we recommend,

to get your metabolism to move in a positive direction, in this case, would be faster, because that's what's going to stick with you all day every single day. So really what you want to do is you're fine doing 120 minutes of cardio every week. So long as it's not the main signal you're sending your body. So long as that's not your number one way of losing body fat. Your strength training should be the foundation of your routine because that's what's gonna stop or slow down

or reverse the metabolism slow down that comes from cutting your calories. So that's all it is. Also keep in mind, 120 minutes of cardio you guys in a week's time, you're talking about maybe 400 to 500 calories. It's not normal. You're talking about, okay, you could also shave, okay, Joshua, 80 calories a day. You shave 80 calories a It's not normal. You're talking about, okay, you could also shave, okay, Joshua,

80 calories a day. You shave 80 calories a day in your food. And so I would always rather go that direction first before I start adding cardio into my client's life. Just from a fat loss perspective. Yeah, from a fat loss perspective. We're not talking about health right now. We're talking about somebody who has a strategy

of trying to get down to a weight. They either never been down to or a weight they would really like to get down to. And I use cardio every show. But that's the very last, I mean, I wait until I'm down to 6% body fat and it's what gets me down to 3% body fat. So it's not that cardio is a terrible strategy. It's just used terribly by most people.

Doing cardio when you're 40, 50 pounds out from where you want to be, terrible strategy. I would much rather build your metabolism, build muscle, add calories to your diet, get to a place where we can speed the metabolism up, then reverse, go back the other way by slowly taking calories away from you, manipulating your training. So we're sending a new signal. So hopefully the body is trying to adapt, we're burning more calories, you're slowly losing weight, and then as we get closer to your goal, we can start to add cardio in the routine. The reason why I don't like to do it right from the get-go is because eventually your body will get adapted to that 120 minutes, and that 120 quickly becomes 240, and that 240 becomes

480. Then the next thing you're doing is an hour of cardio every single day. And then maybe you get your goal. But then guess what you have to do now, Josh, what to maintain that? Now you're gonna do an hour of cardio every single day to maintain this physique that you worked your ass off over the last six months for.

And the reality is 99.9% of the people don't. They eventually go back to what they were doing before. They decided this goal. And they don't do the cardio every single day for the rest of their lives. So that is why you hear us talk about that. Now if you're somebody who loves to run and it's part of your life, like you get up every day and you love to go for a nice jog for 30 minutes and I would never tell that client to stop doing that.

I would love for that client to, if that's something they've been doing and it's part of their lifestyle, there's lots of health benefits to being somebody who gets out there and runs for 30 minutes every single day. But for somebody who has a specific goal, like I want to lose body fat at them, what is the best strategy to do it? I'm currently not doing any cardio right now. Cardio is not what I'm recommending right now. It's the last thing that I'm going to recommend to you.

I'm going to tweak everything else nutritionally and program first before we even think about introducing cardio. It's going to be a long ways from where you're currently at right now. And then maybe when we get really close to get you over that edge, but what I want to be clear about is whatever you add into your routine to get you to that goal,

if you want to keep that goal, you're going to have to maintain that. So the idea is that we are trying to do as little as possible to elicit the most amount of change so you can maintain the rest of it. Let me actually correct what you just said. That is not true for strength training. For strength training, well, it gets you there.

To maintain that is much less. With cardio, it's not the same. I met with cardio. Yes, whatever you do with cardio to get somewhere, you got to do the same, you got to keep doing that to maintain. When it comes to strength, whatever you do with cardio to get somewhere, you gotta do the same, you gotta keep doing that to maintain. When it comes to strength training, you do one fifth, one seventh of all you maintains what it took you to get there in the first place.

So all we're doing, Joshua's communicating the most effective, efficient way to get where you wanna go. But also understand that there's health benefits that come from cardio that are independent of weight loss. So you could do 120 minutes a week of cardio, get no fat loss from it, still have health benefits that come from cardio that are independent of weight loss. So you could do 120 minutes a week of cardio, get no fat loss from it, still have health benefits. So there's nothing wrong with doing it. You get health benefits, people enjoy it.

I mean, there's different factors to why people like, I think you can fit cardio in your programming, but in terms of like the overall general purposes of people trying to lose by fast, just not as great of a strategy. Your real value is introducing people to this, counterintuitive idea that you need to build your body up and you're gonna create a body that's gonna work for itself.

It's gonna create this automatic response to burn calories to shave off of that body fat. If you build it right, plus it has more longevity to this whole fitness experience. So in terms of being a trainer and providing value, there's way more value in introducing people to this method versus just throwing them on a treadmill and watching them do their routine.

Yeah, Joshua, you've only been a trainer for a few months, right? Correct, yes. How long have you been listening to our show? Oh, it's been about almost six months. Okay. So I'm going to give you, I'm going to, I'm going to help you out because I want you to be a good trainer.

So one, one, keep listening to our show. So just keep doing that too. I'm going to send you the program that I think coaches and trainers get the most value from something that you can apply to every single client. I'm going to send you maps prime. Maps prime by every client you work with, they will benefit from the stuff that you'll apply to every single client. I'm gonna send you Maps Prime. Maps Prime, every client you work with, there will benefit from the stuff that you'll learn from Maps Prime.

So I'm gonna send that to you just because you're a trainer and I'm partial to trainers. I want them to do well, okay? I actually ended up getting Prime, Prime Pro, and Prime anywhere on May 1st. Oh, good deal. Right, like, yeah, it's really, really resourceful. But it did bring me to ask another question

is, well, like, what would you recommend me trying to get the RGB bundle? I want to be able to to build better muscle. I want to change and tweak my my physique a lot more than what it is. But I don't really know which way to go about it. I know you guys talk a lot about anabolic and doing anabolic performance. And then I don't know the last one. Joshua, you do that. Joshua, are you trying to get free RGB bundle? No, I'm being and I'm being sure you guys always talk about that. And when I looked online, that's what you guys have.

It is. It is. Go in a ball. So in a ball, like at least. Yeah. Yeah, you know, I'm going to send you all three. You got to be honest though, You trying to get it for free. Don't let me. No I'm serious. I was doing my research. I mean, I've been watching you guys for some time.

And I mean granted, I was watching from a lot of skepticism. But I really like what you guys talk about. Thank you. We'll make you a true believer if you go through. You're only six months deep in, brother. You got to, there's a lot more to listen. Listen, I'm going to send you all three, but I want you to promise me that you were going to do your best and you're going to stick to being a trainer for at least a year because the first year is

the hardest, okay? Yeah. Okay. Good. Because we need good trainers. So I'm going to send you the RGB bundle, stick to it for at least a year before you decide whether or not this is for you. It's a tough job. It's hard, but you get past that first year. It starts to get a lot better, okay? I'm trying. Alright, man. Alright, but you get past that first year, it starts to get a lot better, okay? I'm trying. I'm sure. All right, thanks brother, thanks for calling in. No problem, thank you. Boy, I'm like, I gotta love those skeptics.

I'm so easy, right? Yeah, so I was looking at the RGB bundle. Yeah, that's all right, I'll send that over to you. You know, it's this whole debate around cardio, look, I'm gonna say it straight up. When it comes to just fat loss and you have cutting calories, strength training, and cardio at the bottom is cardio.

Cardio is not an effective long-term fat loss approach. It is not. Short-term, you'll get some results. Long-term, it's terrible. We've talked about this many times, but there's health benefits from it. So we're not anti-cordio. We're anti-using it for the wrong reasons. It's terrible. We've talked about this many times, but there's health benefits from it So we're not anti cardio. No, we're anti using it for the wrong reasons The people it stirs up the most is the the guy or the girl who gets up every day and they run for a half hour

Every hour to start their day and they've been doing it for five to ten years. I'm not talking to you Yeah, I'm not talking to you. Keep doing that if you love to run and it's an This beautiful escape for you or like someone of a meditation, like I am all for that. That's awesome. I am talking to someone just like this. I'm used to being 260 pounds. I worked my ass off to get down to 227. And now I'm trying to go from 227 down to 180,

which is 40 pounds still. I wanna lose 40 pounds. And I'm wanting to get on the treadmill right now. Terrible fucking idea. Especially if you're not already someone who loves doing that. If he came in, he says, you guys, I've been running my whole life every day. I just love it. I wouldn't say, stop it, but his goal is I want to lose body fat. I want to get down to a certain way and it's a significant amount.

It's not five pounds. It's 40 pounds. If you want to lose 40 pounds, you don't love doing cardio, you weren't doing anyways. Starting right now, doing that, is a terrible fucking stress. I had an unsustainable event. What you get there.

And I'll argue with anybody on that all day long. Yep, yep. Our next caller is Laura from Florida. Hi Laura, how can we help you? Hi, I had a question about prepping for my first bikini competition and really knowing like, is my bodybuilding coach a good one or a bad one, I guess. My boyfriend is a personal trainer, he actually used to be my personal trainer and then I got a bodybuilding coach when I decided that I wanted to start competing

and he has a lot of conflicting ideas on if her programming is the best for my body, if it will hurt my metabolism and the long run and he's really concerned with like the food group she's cutting out. She doesn't want me having any dairy or any gluten and the cardio is fairly high. I mean, I don't know what's high for bodybuilding. It's my first competition. I'm not a trainer and so I listen to the podcast and I listen to my boyfriend and that's really all I know. So from my question, my cardio has been updated since then, I believe, but I do sprints twice a week with 20 minutes steady state cardio afterwards. And then three times a week I have 30 minutes of steady state cardio and I'm training six days a week now with really high volume. How far out are you?

I'll be 12 weeks on Wednesday. And you're already doing that. What is it, does it coach or your boyfriend listen to my pump? I don't believe so. I'm trying to get my boyfriend to listen, but he's just on a podcast guy. What are your calories at? Right now. I can pull it up right now. Cool. Also, she have intolerances to dairy and gluten, or was that just a suggestion? It was a suggestion. I don't have any intolerances to any food actually. When I started listening to you guys and actually eating and training well, any intolerances that any tolerance is like I thought I had co-lead one away, which was great. It's a bodybuilding coach, myth. Yeah, I know. So tell me your calories and then I'd like to know what your boyfriend is opposed to that your coach is having to do well

He said she's like cutting out the food groups. They're cutting out. Yeah, is there more is there is he opposed to the training as well He thinks I'm a cardio should be less and really be ramped up closer to the competition Yeah, he sounds like he's smart. Hold on. Hold on. Lord. I want to hear your calories first And then and then I'll give you your Cal here. I'll just give you a heads up, your calories better be over 2,500. Are they over 2,500? Because if they're not, okay. I'm gonna tell you something. Wait, you high.

Listen, I'm gonna tell you something that is every woman, every woman's worst nightmare. Are you ready? Your boyfriend's right. So, yeah, he's actually right. My boyfriend. Oh, yeah. Your calories are too. Maybe he listens to mine, Pupi, he just actually a friend. Oh, yeah. Yeah, your calories maybe he

listens to mine, but he just doesn't admit it. Well, he will now. Yeah, right. If you guys sit home and get lectured, these guys said that you were right. Let me listen to that show. No, where are the calories though? I know we said they weren't over 25, but where are they?

So I can they're at 1600 right now. Yeah, you're 12 weeks out 1600's 12 weeks out, 1600 calories. Cario everyday. Cario everyday. Oh, wow. Yeah. Yeah. So here's, this is just the M.O.

with a lot of these coaches. Is they take somebody who's got, who's built some muscle, you probably already built some muscle, you've probably done a good job on your own. And they're like, oh cool, 12 weeks out. Here's what we're gonna do. I'm gonna make you just move like crazy. I'm gonna cut the hell out of your calories. Cut then they're like, oh cool, 12 weeks out. Here's what we're gonna do. I'm gonna make you just move like crazy. I'm gonna cut the hell out of your calories.

Cut the calories. He's run a lot. There's no like science, no real strategy. It's just, I'm gonna star view and I'm gonna beat you up. And then people like, why is my hormones and metabolism so messed up? Why do I feel like crap? What's going on with my body?

So you're, like I said, your I'll tell you what you're heading. You're heading right around week eight. Your coach is gonna be looking at you because you've stalled. And then the next thing is that and they're gonna, they're gonna cut your calories even more and or increase cardio even more. That's what's heading.

That's what's coming for you. And in the next four weeks, you are going to which bite week eight or sooner. They'll bring her down to 1200 probably. Yeah, you're gonna, you're gonna, you're gonna cut your calories more and increase it's just a terrible, terrible direction. Can I ask you why you want to do a bikini competition?

Like what is your motivation around that? I've never really wanted to do bikini. I really want to compete and figure because my upper body just builds like crazy and I like how it looks. I enjoy lifting really heavy weights and having a strong back and shoulders. But I've always enjoyed body building and really respected the mental discipline that goes into it. And I come from a very

traditional family where women are always small and petite and it's always like women are small and men are big. And that always frustrated me like growing up, always having comments about my weight thrown around. And I was like, you know, I just want to be strong and healthy. So that's what I'm going to do. And I love bodybuilding and I want to I want to get on stage. I want to experience that discipline because I am very disciplined and I'm extremely competitive.

Well, good, good, but bad. So your attitude is what's gonna make this very damaging for you. So be very careful. You are disciplined. You probably can tough your way out and just eat nothing and just work out all the time because you're so disciplined.

Don't do that. Okay, don't do that because it's not worth it. So. Let's get you in the form. Yeah, I have several clients that I've coached for bikini shows that are actually in there. So, I have several clients that I've coached for bikini shows that are actually in there. So, and you have other competitors that have coached themselves.

So we're gonna put you in our private forum. So you can, I'm willing to bet with your experience and with your boyfriend combine the two of you. I think you guys could probably put together a good run at a show. Yeah, and it's a bikini. Yeah. Not saying it's easy, but of all the competitive,

you know, all the competitions on stage, it's bikinis a lot easier than the video. Well, the fact is the main work that's going to make you win or lose the show is as far as the way you've sculpted your physique. That's done. Here, this is your, this week now is revealing the work that you've done the previous six months year,

two years, three years. So right now we're at the revealing phase. Now where this bikini coach is so off is that she's going to, you're going to end up losing so much of that hard work that you did. You did all this great work to build a good, a good base of muscle. And by cutting your calories that low and doing cardio, it's inevitable. You're going gonna lose muscle. Your muscle is gonna get paired, you're sending a signal to get your body adapted

to 1600 calories or less while also running on a treadmill or yeah, 12 weeks out. So you're gonna lose weight, you're gonna lose some body fat, but along the way you're gonna lose a lot of that muscle you worked your ass off the build. And that's not what we wanna do right now. We wanna ease your way into the show. And where you're at right now, I wouldn't even want to be there

till like the final weeks. Like in a good setting, yeah, the very bottom of our cut is around 1,600 calories. And we're doing that kind of cardio. And that's very, very possible when you set yourself upright in the off season and then you do a proper cut going in there. And so get in the forum, we're gonna give you free access to that.

Thank you. Yeah, we're all there. So you can tag us if you have questions, introduce yourself, let everybody know what you're kind of, what you're going through, what you're doing. And you'll start to see several other bikini competitors pop up and start shit. Cause they've got all very similar stories.

Everyone's a lot of people in there have been through something very similar to you. Laura, do you know what body fat percentage you're at now? I do not. I was gonna do that test next week. I got a gym locally that my boyfriend manages and he was gonna scam me next week to see where I was at. Okay, yeah, I was just wondering because,

I mean, you, you, you, you, bikini, you're probably what, trying to hit 12, 13% at the leanest at them. Yeah, but that's very vague because I feel like it depends on how they love it. Yeah, it has everything to do with how you look. So I would never go off of just pure body fat percentage. Although that would give us an idea of where you're at.

And I do think that's a very smart strategy because even, even with all of my experience coaching bikini athletes and getting ready for a show, I always do the beginning. and I do think that's a very smart strategy because even with all of my experience coaching bikini athletes and getting ready for a show, I always do the beginning, so I know, you know, maybe I cut too much, or maybe I'm not cutting enough and having a body fat percentage to refer back to,

that's really what I care more about than the end, like, oh, you should be down to 9% or 12% because I've told you guys before, Katrina walks around all the time at 12 and that would be considered super low for most people. So, you know, it really depends on how your body holds, body fat. It's a subjective support, so how should you do that?

Laura, I'm happy you called 12 weeks out. And I'm glad we weren't talking you four weeks out, you know, because the love damage could have been done in that period of time. So, I guess just to get in your response, I kind of knew what you guys were going to say and I was pretty sure my boyfriend was right because he's been training for over five years at this point. So he definitely knows his stuff.

But what should I do, I guess, at this point? So you're going forward. Should I go forward with the show? Do you think I should pull out another get in the form? Get in the form and I want to see what you look like or give me your handle so I can kind of look at what you look like because honestly, this is this is this is a subjective sport, right? So I have to see what you got. If I think you're already pretty lean, we might we might even have time to reverse for a couple of weeks and then go back to a more sustainable That's great.

Type of cut because you're, you're, you might be, but if you still have a long ways to go body fat percentage It may be a good idea to scratch this show go back to like Reversing out getting your calories up like how much do you weigh right now? Right now I'm at Between 126 and 128. Okay. Yeah, we could we could, we could literally get you up over 2500 or 2600 calories. Kind of maintain. Oh my gosh.

Yeah, that's a very real for your size. It's not unrealistic to be able to get up to that. So for me, so when I coached all Bikini athletes, this was a rule of mind. We did not schedule a show until I thought their metabolism was ready for a show. And so that was the deal. Like they would all call me the same way. They'd be like, I had them out me and my girlfriend, we want to do a show in November where you coach us. And say, that's not how I do it. I, you can hire me. But then what we're going to do is we're going to work as if we're in an off season right now. I want to, I want to see where your metabolism's at. I want to see how your body's responding

to the way. It's I want to see how you're training at. I want to see how your body's responding to the weights. I want to see how you're training, what your symmetry looks like. All those things, I want to assess all that. And then I want to get you to a place where I feel like you are eating a good enough calories that when we decided to go in our eight to 12 week cut that when you end and it's show time, you're still in a healthy place.

You're still in a place where you're not losing your period, you're eating a good amount of calories that you're not starving the body. We're not on the treadmill every single day for an hour, something like that. Even that amount of cardio, like even if I had to do that, it doesn't happen until the last couple of weeks at most. I definitely am not doing that this far out. And if I feel, if I as a coach, I thought I needed to do that 12 weeks out, then I don't think you're ready for the show. Because I didn't do my job of building your metabolism up. So let's, let's see where you're at. Get in the forum, either take pictures and throw them up there for me or give me your handle so I can take a look at where you're at. And then from there, we should decide whether we scratch this

show, focus on building some more, and then go back. Yeah. Okay, great. Thank you. That's very helpful. Thank you, Lauren. Thanks for having me. Thanks Right. Thanks You know, this is one of those rare Really rare situations where the boyfriend was right. So I'm glad I'm glad we could give him a win No, I'll joking aside. I was right a lot All joking aside Nine at a ten times when somebody calls in and they have a bodybuilding or like show coach, the advice is terrible. So far, I mean, I can't actually be honest,

I might actually be 10 at a 10. I can't go back. Well, yeah, it's 10 at 10, but you got it. There's a little bit of a bias there, right? They're calling in because they are big kind of, they're so off. Yeah, they kind of are like,

well, when you're experiencing, when you're experiencing Adam of all the coaches, you knew when you were doing this, what was it, what would you say? Like 80% or just, oh yeah, at least that. It's, I mean, I built a business that I didn't intend to build off of that.

That was, I did not go like, I wanna be a bikini. You just saw it, it was a need. Yeah, I saw there was a need. I started talking to all these competitors that I saw at the shows and I started hearing what the, and my first experience, by the way, even before I got in the shows, I started hearing with them. And my first experience, by the way,

even before I got into shows, I dated a girl that competed. So well, well before I competed, my girlfriend competed. And I knew nothing about show, prep, or anything that stuff. And so I was like this boyfriend, I hear. And it's actually funny, because it was about five to seven years into my career.

I'm dating this girl who decides that she wants to do bikini. And he's running her on like 1300 calories and I remember telling her like that doesn't seem right. I don't I don't think you should and he's like no he's telling me I have to do this and or and here's the thing that you got to watch out for because like she was like she was extremely disciplined she did it and she placed she did well but boy was she have a hard time maintaining that. And it just in a confirmed, and because she plays, she's like, well, I guess it was right.

That's right. So that's what I meant by, by, by, be careful, because I know there's people that are listening that may have done a show and been able to have a coach, coach put them through this crazy ass diet and routine, and they made it like, it doesn't mean, like, it doesn't mean everybody gets fucked up the first time they do this, right?

Just because coaches do this stupid shit, our bodies are resilient as hell. And if you're, if you're gonna do three, four, five, and if you're a pretty healthy person, you can get away with 12 weeks of fucking death, you know, and actually come out the end and maybe even place and actually been okay. But then you start to think that that's what it's supposed to look like. And that's where the real danger comes in is that, like, because like I said, if you have a really, really healthy metabolism and you're a healthy person

in general, and you do some of these extreme things for a short period of time, a lot of people will be okay. They'll come out of it, not be all. The damage we see that's common is because it's been show after show after show. And so that's the trap. So if you're listening right now and you hear where this girl is at right now,

and I'm glad you brought that up that you talked about her. She's got the discipline probably to stick it out and she probably would stick it out and probably get to stage and see probably one of the best bodies she's ever built of herself or whatever. But the danger is now she thinks

that's how you do that. And then, and there's a better way. And by the way, every show gets harder. I don't care how good you do. The body gets more adapted, slows down the metabolism. And so you just keep having a ramp that extreme up and it attracts the people that have these radical disciplines to just, I can do this. And they normally have some crazy thing underneath that's driving them.

My parents used to tell me I can't, or I shouldn't, or what I like that, or I was this, or I was that. The massive ship on the shoulder. That's right. And it's like, Dave, they've got the, and they're battling that every day, and they're badass.

They've got to discipline and do it, but they have no idea what they're doing and they're setting themselves up for long term. Our next caller is Allison from Colorado. Allison, how's it going? How can we help you? Doing well. How are you guys today? Excellent. We're doing pretty good. Justin just really...

He feels very relieved right now. Yeah. Thanks for asking. All right. So guys, I first have to tell you that I am so grateful to have found you guys. Thank you. Then you'll understand why when I give you a little bit of background, I have a few questions but definitely have to fill in some pieces beforehand. So the very first time I heard your podcast was, I want to say a month and a half ago when

the first podcast where you introduced Map Cemetery. And it's the missing piece to my puzzle that I have been waiting for for so long and it just fills me with so much gratitude and joy because it's been a struggle for a while. I was always an athlete growing up, soccer volleyball. So I wrote a book and I'm basically going to summarize my book to give you guys the foundation to help answer my questions. And my book talks about like drugs, alcohol, addiction, I stopped being an athlete and when I started being an athlete in my early, um, so when I continued to be an athlete again it was in my late teens and early 20s and

I became a runner. And I lost weight and I stopped drinking drugs, doing all that, and I got into running. And it was very healthy when I first started. And it was fine, and it was great. And then I went out here in Colorado, and started mountain climbing. Got into that, and it was really,

it was, it a healthy place. And then I have this addictive personality and started really getting into my mountain climbing and my ultra running. And I eventually have a mountain climbing accident where I fall 10 years ago and I break my femur. And the accident should have, I should have died. I shouldn't have made it through it,

but I did and that was super awesome. And I break my femur, I get physical therapy, I get a titanium plate with a bunch of screws in my leg, and again, five months after breaking my femur, I'm running a 50 mile or six months after breaking my femur, I'm running my first 100 mile race and I do PT enough to get to where I'm doing what I love and so For the past decade I've It things were fine I I've ran 2100 mile races and I was pretty good. I've been pretty good. I'm winning a bunch of these I said a lot of mountain climbing records in Colorado

and applied thousands of mountains. But I tuned out from my body and I didn't really know what good or bad pain was anymore, especially after having such a hardcore accident. So I didn't understand, I just thought like how my left tip was like, didn't work the same anymore. I just thought that was kind of what my life trajectory was going to be because of my accident. And I never continued getting physical therapy or doing any of that. And then, about, it started about two years ago and things just started falling apart.

Started with plantar fasciitis and then it went into back spasms and legs spasms and going to this physical therapist, that physical therapist doing more modalities acupuncture, ralphine, guascha. Just cryoprospa. I've done TRP and so many things and MRIs. Just cryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopryopry past few years have been such a struggle bus, but I wouldn't change them for anything because it's led me to be one of the best people, not just athletes, that I've ever been in my life and how to be mindful about things. And I finally found the right PT, and we've been doing just great stuff and building my body back. Basically my body fell apart because for 10 years I was

imbalanced and I was compensating and my right legs done all this work and it's worked for a long time until it didn't work anymore. My body just was like I'm done. I need you to get me rebalanced but I totally didn't understand this and I had so many strength coaches that just didn't put the right programming together or had no idea. And then you guys do, I hear this, like I'm finally at this place where I got back to running, I had to take a year off from all the crazy stuff. And then once I got back, it's way more mindful. And I'm doing so much less running. And I'm doing way more mobility and more strength.

And I'm setting key hours in the 100 and the 50k, in the 50 mileer, and I'm running way less. And it's been incredible. But I still have some stuff. And I've been at this plateau. And then I hear your podcast, Matt Cemetery, and I am on Phase 2, week 2. And it's like, I just, it brings me so much joy doing it because there's no better programming for, I mean, there's so many people out there that I'm sure have had injuries and broken

things and can relate to exactly what I'm saying. So I feel so blessed. That's kind of the background where I'm at with where I am. I want to ask you guys a few questions. The first one being as an alter-inder and faculty and kind of my story you just heard. What kind of recommendations for programs to use after symmetry and during my buildups for like a hundred mile race would you do after I complete symmetry for the first time or would you have me do some retreat, like do it again? Right, it again. Yeah, I'm going to give you two answers, Allison.

Or so. So either one's okay, one's better than the other. Okay, so before you started your endurance sports, you had some addiction issues with alcohol and drugs, correct? Totally. Okay, have you ever heard somebody say that they, have you ever heard the saying that you can turn anything into a drug? Yes.

Yeah. So, endurance sports is your drug. So absolutely. So one answer I'm going to give you is to not do those sports for a long time. You're going to have to go, it's like an alcoholic saying, you know what I'm going to do? I'm just going to drink a couple beers every night instead of Coming off completely and working through that. So that's one advice one piece one answer now That might not be the answer you want to hear that might not be possible for you

So here's the second answer. I think you should run map symmetry over and over and over again for at least a couple years because you're you're looking at 10 years and over again for at least a couple years because you're looking at 10 years of this intense type of training, you've created some serious imbalances, it's going to take a year or two to undo some of that work. And what you're seeing now is just the beginning. I mean, you just started Map Symmetry, you're noticing a difference, you're feeling it now, just wait till a year or two from now. So my second piece of advice is this, do map symmetry over and over again for a year and then go back to your endurance sport. Now, the first answer, the first one is, I wouldn't go back to endurance sports for longer.

I would wait much longer until you feel like you're free from that addiction because I've seen lots of, I dealt with this myself. I still deal with it when it comes to exercise. It's like any drug. It's very hard to have a little bit, right? It's very slowly creeps up and turns back into a problem. So you can have to break that for a while, but otherwise I would go a year.

I would go a year, map symmetry. When you're done with it, start over again. When you're done with it, start over. I think you can run map symmetry maybe three times in a year and then go back to doing some endurance sports and ease your way in and try to stay aware of your tendency to overdo it. Really try and stay aware of that

because that'll creep up on you and then you'll run into similar problems that you're dealing with now. You only think I would add to that. Allison, I know you haven't listened very long. So we have a webinar that I did for free. It's called Maps Prime Pro or Prime Pro. Prime Pro.

Prime Pro, I don't even know my own webinar. PrimeProWebinar.com, it's free. And it's like a 50 minute class that I take you through from like literally from head to toe. And it's all of our mobility work and it's specifically movements that are from our prime pro program. Go through that.

I think that would be great for you. I think that would be something that you should try and incorporate at least once or twice a week into your routine. I think that'll help, I think that'll help a lot with your pain and trying to balance your body out. And then I agree with Sal, I think symmetry is the place to stay for probably a while

or maybe even indefinitely, at least until you decide to start to slowly reduce the, at one point in your life, I mean, if you don't know this already, you're going to have to cut back on ultramarathon running. I mean, at one point in your life, your, your body is eventually going to tell you, this is not the healthiest thing that we can be doing for it. And it's probably already starting to tell you that. And I think you know that. And don't confuse ultra marathon's with running.

You can run and stay healthy for the rest of your life. And ultra marathon is like competing in powerlifting or competing in bodybuilding. It's just an extreme athletic endeavor. And there's nothing wrong with it, but it's notbuilding. It's just an extreme athletic endeavor. And there's nothing wrong with it, but it's not ideal. It's not a healthy ideal long-term. That's all. And that's what I meant by that.

So I absolutely think that if you have a love for running, you can keep that passion, and you can do it in a very healthy way. I think ultra marathon running is the extreme version of that, which it's a sport at that point, right? It's not something healthy for your body. And that goes for any sport. And I know people that are athletes

and they love their sport, they never like to hear me say that, but it's the truth. No sport where you do a repetitive movement for hours on hours, on hours and years, on years and years is healthy and good for the body. It's just not, we weren't intended to move like that. So we were though, intended to go for long treks. So, you know, walking and hiking and being outdoorsy and doing those

things. I think that's an awesome endeavor for you to continue on. But if you know that you have these addictive behaviors where a little turns into a little more, turns into a lot, turns into excessive, relatively quick, then, you know, I think that the self-awareness there is that I need to start working on that and peeling back. Map symmetry is the program for you, and my recommendation would be to start working away from the ultra-marathons and to a more balanced approach. Yeah, totally have done what you're saying. I took a year off, which I'd never done in my life, and the recommendations are totally on point. I mean, we're talking about doing 120 miles a running a week.

And now I do 50 miles a week and the extra time that I used to run, I bike or I do yoga or now map symmetry. And it's improved my running, like profoundly. Yeah, you're still doing a lot. 50 miles plus yoga plus map symmetry is still a lot. I know it's hard for you to do this. It's the right direction though. You're doing the right direction.

That's trending correct. What kind of, and your body is by the way, it's telling you you're going the right direction. Like imagine if you went a little bit further that direction, you know, so it's telling you right now, you're starting to treat me a little bit better, you're starting to hear the right. Listening to that, your body is telling you right now, you're starting to treat me a little bit better, you're starting to hear the right. And listening to that, your body's telling you a lot.

So if you, you know, the benefits that you see from that now, you can really maximize that. I think we're just trying to like read, sort of reprogram that in your mind to get in that direction. Yeah, what kind of yoga are you doing? Yoga app that I like to do after my runs, it's called like yoga on the go.

And it's about 15 yoga on the go and it's about 15 minutes of just different programs that I do post run. Check out that webinar. That webinar could potentially replace. That could replace stuff. Have you ever done Yen Yoga? I have not. I like Yen Yoga for someone like you.

It's very meditative and then do you do any meditation? I, that's been the biggest game changer of my oneself. Wonderful. Yeah, that would really, that meditation in yin yoga would be something other. You're heading the right direction now, son. You know, I just want to just so you, so we don't come off like we're beating you up for what you're doing. I think you're off. You're totally you're you're you're heading the right direction and I'm proud of where where you've already come. So you've already come a long ways and, and I think you, you know what your body is telling you. It's responding to that. But I think you could, I think you can come

further. So keep heading this way. Try out that webinar. Keep following a symmetry and then stay in touch with us, huh? Yeah. Um, time for another question. Sure. Go for it. Okay. Can you guys tell me if you know anything about scar tissue and the most effective ways to break it up? Yeah. So we're not, that's not, I would say that's not our expertise. However, breaking up scar tissues largely a myth. It's a very tough, fibrous tissue. What people often confuse for scar tissue is just tight muscles. So, muscles can be tight. You can develop knots and muscles from the central nervous system telling certain areas or parts of the body to be tight. And pressing on those and working those out with pressure does work. But actual real scar tissue,

the amount of pressure required to break up scar tissue would would damage your body Is it around your knees hips or ankles thing? It's it's protecting you protective response So my scar tissue I've I get hardcore massage therapy in it and I've actually saw it Through ultrasound when I've gotten PRP which is play lit rich plasma injections into it And so it's imagine like a this huge brick or stick of butter that's like right under my, it's where my hamstring is, and it's made the muscles in that leg really messed up, and for a while it was compressing on my SI joint and limiting a lot of the tendons and muscles

that I could use. And so, we've done some really good work with it, but we still can see it through ultrasound, just this massive lump of crap. And I'm not sure if there's anything else I can do. Well, I mean, and I'm sure you don't want to hear us to continue to beat this strong, but you got this probably from running these sulfur marathons. And so you working on it with a therapist and then going right back out to 50 miles a week, it's a, you're, it's a talk about an uphill battle. I mean, again, more signs your body is telling you that slow down and take care of me. But there's, there's actual scar tissue and then there's tightness.

So actual scar, actual scar tissue, like breaking it up would be like, you would have to, it would be the kind of pressure that could potentially break bones and damage the body. Yeah. From what I understand. But again, that's not my expertise. So I, you know, that, but that's from what I have.

It was a point to take away where it came from and why it came here. Yes. And that continuing to do what you're doing. And that's that you have identified that in an area in your body. I'm assuming the reason why I asked about the hips, knees and ankles is,

those are the other areas where my runners have a lot of problem. And then they're always trying to ask me, like, can I floss? And what if I do this, this crafting? Can I do that? They're looking for these techniques to put band aids on it. It's like, well, you know what would really fix it?

Is a stopping running and focusing on mobility and strength training. That's what it's like. It's like you're banging your head against the wall and you're like, what's the best helmet? You know, or medicine, or medicine to take. It's like stop banging your head. Okay. Okay.

That makes sense. Last question. Okay. There's an area that I have that's really been the most chronic irritation, and it's changing and it's getting better, and one of the best things, but it's still there, and the Dumfee squat, I think I said that, right? I got it. It has, oh man, that's just like that,

when I started doing that, I was like, this is what it's been waiting for. I mean, it's like the isometric hold with the deep rotators have been just, it's been just huge, but I don't have that with phase two or phase three. Like, is that something that I can do just every day in the morning? That's your primer right there. Yeah, you can do that every day. Yes, definitely.

Yeah, because it's not damaging. And by the way, it's activating. This is something that when you listen to us long enough, you will have heard us say this, like when we write our programs, we encourage this part of the motivation behind when we originally started the podcast, was to help people kind of modify it more. Because nothing will ever surpass,

you know, me coaching you 101. Because if I'm coaching you 101, we're having this dialogue every day, and I can modify it. and you can give me feedback. Oh my God, Adam, that don't piece, when I do it just unlocks everything and I feel so good, like even if I had potentially not planned a program that every week, it has now become a staple

because of that feedback. So we definitely encourage clients as they go through the programs and they start to learn about their body that they start to include those things. And that's a classic example of where we would absolutely keep that as a primer for you every day. All right, Allison. Well, thanks for calling in. We appreciate you listening to the show and calling in. Okay.

Oh, good time. That's okay. Yeah. Good deal. You know, I had a, I remember this maybe a year or two into my training career. At this point, I was a fitness manager, but I did train a couple clients. And I remember I remember this maybe a year or two into my training career. At this point, I was a fitness manager, but I did train a couple of clients, and I remember I had this one client

who was gonna quit smoking, and she decided I'm gonna exercise every time I have a craving to smoke a cigarette. Well anyway, it turned into an addiction with exercise. It became a problem. She started over training as a result, and that was the first time I realized, and I was a kid. I was only 18 when I was the first trainer.

I remember realizing she just moved from one addiction to another, and we had this conversation about it, and then she did work on that. And that's what she's experiencing. So this is super common. Very common. This is super common. A lot of people do exactly that. And why it's tough to see is because it's, we connected to health. Yeah, you know, exercise and restricting a food addicted to

running is better than addicted to crack. Yeah. I mean, and so it's, it's, it's really hard for them to see that. It's really even hard for a professional to tell them, hey, you're doing a bad job. You shouldn't be doing that. So this is really common, really, really common that. It's really even hard for a professional to tell them, hey, you're doing a bad job, and you shouldn't be doing that. So this is really common, really, really common that. I mean, most people that have the discipline to kind of go out and get after it for that, there's normally something else going on. And they almost have always traded some other addiction

for that addiction. And, you know, and kudos for going that route instead of crack or something fucking terrible, right? They could end up leading to death, but it still ends up peeping up on the body and, you know, everything that she's saying, like, right, there's this whole that whole that long old question. And like, all the thing, it's all pointing to the same thing. It's like, fucking stop running. She's been scaling down, right? Which is great. That's been able to identify that and start seeing benefits. We're just like, we're trying to nudge your further and further to keep going in that direction, not, you know, experience that for that moment and then go right back to the thing that brought you there.

And truth be told, we're doing this on a show. So we're being very, you know, blunt and a very, here's your answer. So much time. But the truth is, if I was training her this for me, Oh, this is a daily conversation. It would be slow. Yeah, it would be slow. Oh, this is a daily conversation. It would be slow. Yeah, it would be slow because to tell someone who's addicted to exercise, stop doing it,

you know, it's like, ain't gonna happen. Not always, you can even tell by the follow up questions. The follow up questions are still the same answer. Does the answer to this is still quit the fucking running or go the other direction, keep going the other direction because all these other things, you're still looking at trying to put band-aid down so you can get out there and run.

I mean, so this is, and I hope Allison listens to this part and maybe it really resonates and maybe she really starts ahead this direction. But when someone is still at this place where they think they know, like, oh, I know I need to do this, but then they're still asking questions like that. Like you, because it's like the, just like you use the example of the alcoholic

or the dress, obviously everybody else. It's like, it's the eight. I'm not gonna drink, but it's cool. I'm gonna go hang out the bar with my friends every day, right? Like that's not a big deal. I'm gonna do a bartender. Or I'm, yeah, yeah. You're looking at the keep flirting

with what they know is probably. It's hard to break that final line, that final, and it's a long process. Yeah, and you're right, as a trainer. Oh, this would be a slow, I would identify it and be like, okay, this is what we're gonna work on and I'm gonna take it slow and easy. Little by little.

Because otherwise I'll scare her and she'll run the opposite direction. Right, right, little by little. Look, if you like our information, you will love MindPumpFree.com. We have all kinds of guides on there that can help you with almost any fitness goal and they're free, They're totally free.

You can also find all of us on social media. Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam and you can only find me on Twitter at Mind Pump South. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic.

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