Mind Pump: Raw Fitness Truth - 1901: The Pros & Cons of Working Out Fasted, HIIT Vs. Steady-State Cardio, Maintaining Strength & Athleticism While Losing Weight & More (Listener Live Coaching)

Episode Date: September 14, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: One of the BEST things you can do to increase the pump is to drink more WATER! (2:58) The benefits of red-light therapy to relieve pain. (10:39) One Twitch streamer wanted ALL the views! (13:27) Magnets are powerful! (21:14) The Seed impact. (28:07) The trends of drug use during the pandemic. (29:39) How spoiled are these kids now?! (31:53) #ListenerLive question #1 - Are there downsides to prolonged periods of resistance training while fasted? (41:57) #ListenerLive question #2 - Can doing excess cardio hinder my muscle growth and weight loss, and slow my metabolism more? (48:56) #ListenerLive question #3 - How do I fit MAPS Anabolic into my schedule as a firefighter? (1:02:01) #ListenerLive question #4 - What is the safest way to reduce my weight without having to lose too much muscle? (1:14:51) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joovv for an exclusive offer for Mind Pump listeners! Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 15% off your first month’s supply of Seed’s DS-01™ Daily Synbiotic** September Promotion: Skinny Guy Bundle (MAPS ANABOLIC // MAPS AESTHETIC // NO B.S. 6-PACK FORMULA // INTUITIVE NUTRITION GUIDE // OCCLUSION TRAINING GUIDE.) HALF OFF!! Also, the Fit Mom Bundle (MAPS ANYWHERE // MAPS ANABOLIC // MAPS HIIT // and INTUITIVE NUTRITION GUIDE.) HALF OFF!! **Code SEPT50 at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Improvement of Pain and Disability in Elderly Patients with Degenerative Osteoarthritis of the Knee Treated with Narrow-Band Light Therapy The effects of laser treatment in tendinopathy: a systematic review Twitch streamer Kimmikka who was filmed having sex on live video banned from platform Mind Pump Store Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Young Adults Used Pot and Psychedelics in Record Numbers Last Year, While Adolescent Drug Use Fell Sharply Amazon’s ‘The Lord of the Rings’ to Cost $465M for Just One Season Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Mind Pump #1565: Why Women Should Bulk Mind Pump #1487: The Best Way For First Responders To Stay In Shape MAPS Suspension Training MAPS Fitness Performance MAPS Symmetry Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned History in Memes (@historyinmemes) Instagram Ben Pakulski (@bpakfitness) Instagram Ben Patrick (@kneesovertoesguy) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop 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 Pop. Right in today's episode, we answered live, callers, questions after a 36-minute introductory conversation where we talked about some studies, some fitness, a lot of personal stories and some current events.

By the way, you can check the show notes for timestamps, click on where you want to fast forward if you want to listen to a particular part. Also, you can email your questions to live at mindpumpmedia.com if you want to be on an episode like this one. Now, this podcast is brought to you by some sponsors. The first one is Juve. This is red light therapy for your home. This is legit red light therapy.

So the stuff that you've been reading the studies about that talk about helping with hair regrowth, the way the skin looks, reduce inflammation and pain, testosterone boosting, essentially red light therapy, amplifies your mitochondria's ability to produce energy, and this is proven by study after study. It's real, I'm not making this up. Go check it out for yourself.

Go to juv.com, that's j-o-o-v-v.com-forward-sash-mind pump, then use the code Mind Pump and get $50 off your first purchase. The other sponsor that brings you this episode is Seed. This is the world's best probiotic supplement you'll find anyway. It's the best one by far. We've been with a lot of companies. The other sponsor that brings you this episode is Seed. This is the world's best probiotic supplement you'll find anywhere. It's the best one by far. We've been with a lot of companies. We've done a lot of probiotic supplement ads.

They all provide some value, but Seed is by far the best one. So if you're looking to improve the health of your gut, try Seed. Go find them at seed.com forward slash mind pump, then use code, mind pump, and get 20% off your first order of Seed's daily symbiotic. Also we got a sale going on this month to work out bundles.

The first one is the skinny guy bundle. This includes maps and anabolic, maps aesthetic, the no BS6 pack formula, the intuitive nutrition guide and the inclusion training guide all together, 50% off. The other bundle is the Fit Mom bundle. This includes maps anywhere, maps and a ballock, maps hit and the intuitive nutrition guide. So that's also 50% off. You can find both bundles at maps fitnessproducts.com. You just have to use the code So set 50 with no space for the discount. T-shirt time! And this t-shirt time.

Oh shit, it's my favorite time of the week. Yes indeed it is. Alright, we have three winners today. Two for Apple Podcasts, one for Facebook, the Apple Podcast winners are ADHD Redhead and Maria Hillal Gopar. And for Facebook, we have Marissa Cox. All three of you are winners. Send the name I just read to iTunes

at minepumpmedia.com, include your shirt size, and your shipping address, and we'll get that shirt right out to you. One of the best things you could do to increase the pump. In fact, one of the most powerful things you do to give yourself a better pump is just drink more water. Lies. Yeah, I know. It's one, it's, it's not exciting. Did you give that tip? I don't know, did I? I thought he did that tip already. Did I get into that tip already? I feel like that was a tip that I heard him say before.

Well, he mentioned it. I know we've definitely talked about it. We've talked about it. Oh, it hasn't been a fitness tip. I don't think so. That is actually a big one. Yeah, no, I'm teasing you. It's actually a really big one. Yeah, no, I'm teasing you. It's actually a really good tip. Yeah, if you're trying to get a better pump in the gym, literally focus on drinking more water throughout the day and then see what happens. This for me was like mind blowing as an adult

because as a kid I do the supplements, I do the carbs, I do some things to help the pump here and there or whatever. But it wasn't, nothing gave me a better pump, like just being hydrated. I mean, well, hydrated going into my workout. So you know that I actually didn't piece this together until I was getting ready to compete. So when I was, what's that, 29 going on 30, was when that first, because I had never before that had I ever like really tracked water or like tried to push.

Yeah. How much water can I take in? And because of that, I quickly found out that if I was going to drink a gallon or more of water a day, I would have just like getting ahead and protein. I'd have to get ahead with my water. And so I began like putting down like a half a gallon of water before my workout by like noon or whatever time I was working out.

And then during the workout, I was thirsty. So that was always the next best time to get as much water I could take in. So, you know, I would buy noon, between noon and two is when I'd be lifting, I would almost have a whole gallon of water now put in. And I mean, I just remember watching myself, like double in size it felt like.

And I remember going like all these years of all the super pump products and creatine and all this stuff that I've taken. It was one of those. Never have I felt this crazy of a pump. And I also noticed to add to that water combined with also like a nice little carb load before. So if I did like, you know, 70 grams of carbs,

leading up to that like two hours or so before that workout and had like a half gallon of water during the workout, I had the most insane pumps I ever had in my life. So because I don't work, because I work out first thing in the morning, right? So what I do is I wake up and I drink two glasses of water. Now I add a little bit of salt or I use element tea because the sodium helps your body retain a little bit

and you need that, that sodium is very important for muscle contraction anyway. So I do that, then during my workout, I don't know how big that bottle is, that you guys see that I use. What does that look like, like the big bottle? Yeah, is that a leader? Yeah, I think it's a little over-leader.

So I drink probably two liters of soda. Yeah, I drink like one and a half of those. Yeah, there you go, Doug. What does that look like? It's the mere cup that we... 42 ounces. How much? 42 ounces.

So I go probably 60 ounces, because I'll do like one of those and a half through my workout. So I have the glasses of water before, and I have some sodium in there. Now these days I use element tea. Water, I don't have the carbs, because I work out fast, because I work out so early.

And it's like, it's literally nine days. If I don't do that, and I work out, the pump is so hard to get, my joints are more stiff, that's another thing too. I notice my joints are looser, my mobility's better. Energy's higher. Energy's higher, all because I'm more hydrated, which sounds so stupid, because if you told me this

as a kid in my 20s, I think it was just some old person telling me to do some simple things. Yeah, absolutely. So show your food, it's like, oh, that stupid shit. That you just like blow right past it and you wanna go with the cool sexy pre-workout that you're slamming and feeling some effect

for that right away. But meanwhile, if you just like, stay properly hydrated and go in, like it's a total performance in this one. I got a cool and go in, it's a total performance announcement. I got a, here's a little speculation. I wonder how much of the pump that people feel from, because pretty workouts are full of stimulants. So that's for sure, you'll feel a stimulants.

But I wonder if how much of the pump people feel is that they drink 16 ounces of water because you gotta add a contribute a lot. You know, 30 minutes before they work out. During your workout, that's probably when you, if you're like me, like I drink a good portion of my daily water in the workout. So, and if you do that, then it's probably contributing to your pump more than your, you know, explode or whatever pump product that you're paying $60 a jug for.

You know, it's funny. I remember with clients too, because I had this wellness expert that worked in my studio way back in the day. And this is back when I was more just like trainer, right? Just fitness, you know, workouts, you know, protein spats, carbs calories. She was a wellness, but now I'll always hear her talk

about water to her clients. And I remember thinking like whatever, not a big deal. But then her clients come back and they're like, oh my gosh, since I've been drinking more water, I'm less stiff, I have less pain, I feel whatever. So I had a client who had, it's like kind of the sneak, this kind of stiffness in their knee. And we did all the mobility stuff,

we did all the correctional exercise, everything was looking good. And I said, you know, let's try tracking your water and just, let me have you aim for, I remember what we started with. I think I had them start like half a gallon a day because they weren't drinking much and they They came back and they were like it's magic. My need has hurt you more I'm gonna be like feeling like such an idiot cuz I had ignored this like obvious thing for so long

Yeah, yeah joint pain. That was another one like a lot of my clients at the same experience where it was like They just increased the amount of water that they're drinking and it was like this magical experience. I remember actually hearing you Justin, I think say at first, I mean, you remember you were working for me and I think I heard a client recommending or asking about energy levels and their energy levels being low

and just getting them to drink water because they were so dehydrated that that was impacting energy levels and just simply by making it a point to drink water consistently through the day made a dramatic difference on their energy. So it's fascinating how something so simple and basic can actually actually. Well, have you ever seen that because I was probably the worst supplement pedaler in the group of trainers that you know you had underneath you because it was just like, oh, just dude, this is what you need to focus on. And like I was always like very much leading people away

from supplements and like leaning on that too much and like eating real food. Yeah, well, the good stuff, you mean? Yeah, yeah. No, it makes a huge difference. I mean, once I was selling it to specials, you was doing all of the things. Yeah, with barbecue sets and, you know,

I don't think I'll still hit a spot there. Source spot. I sold a lot of supplements back in the day. I feel so bad, dude. There's one kid I sold $600 with supplements. $600. And when he goes back to return it, it sells him more. Well, no, no.

No, no, you couldn't return it. It was one thing, there's no 3D cancellation. Remember the memberships of training had, it's $600. He got all the different types of crating. He got all, he got the men's multivitam and the women's multivitam. It was just so many different things. And I looked back, I was kid, I was 19 years old

and it was just not good, it was just I feel so bad. I hope if you're watching, we now contact me, I'll buy them back off. You're gonna say, that's so much guilt. Oh, I feel so bad, dude. This is so bad. Dude, we're young, dude, whatever.

I know, you make a lot of steeper mistakes, but no, it makes a huge difference. It makes a huge, and have you seen those pictures of people's faces when they hydrate? How different their faces look? Like, it'll, it makes your skin up. It's interesting.

It's anti-aging. And I don't mean anti-aging because it makes you younger. I mean, not drinking enough water makes you look older. So when you do, when you finally drink enough water, your skin just looks more vibrant. Makes a huge difference. Speaking of skin, I bought up some studies for red light therapy.

So we work with Juve, which is a red light therapy company. And, you know, they have the best red light therapy product on the market. If you want one for your house, this is the best one, because they use the wavelength, the concentration, the type of red light that is used in studies, because you can find red light on the market, and it's just not the same ones that these in studies,

but check this out. So we know how much it helps with skin, that's proven hair, hair regrowth, that's proven. But I didn't realize there were this many studies. Really? It was so related. Yeah, well mitochondria, right? Probably mitochondria, which is pretty much everything. Bro, what I mean, it's like, it's great. This way has crazy, you know, things that you think is magical. Well, check this out, dude. O. This way has crazy, you know, things that you think is magical. Well, check this out, dude. Oster arthritis.

There was a study that found, yeah. Red light therapy, Oster arthritis related pain, ready for this, by more than 50%. What? Oster arthritis pain by more than 50%. Okay, how did they, That's like more than a, that's more than a painkiller. How did they measure it?

It's crazy. Surveys it like, how do you think? Yeah, I mean, they have the person come in. Yeah. They do the red light therapy on the affected area. So whether it be knee, wrist, hand, or whatever. And then the person reports how much more less pain or whatever, 50% less pain.

Then there was a study done on tendonitis. These were people with Achilles tendonitis and it reduced measurable inflammation and pain in people withonitis. These were people with Achilles tendonitis and it reduced measurable inflammation and pain in people with a tendonitis. So actually measured inflammation went down. So for pain, this is why all the pro athlete teams are now using it. Well, I think, I mean, we bring this product up a bit and it's like one of our most expensive products that we kind of talk about, but they do have the go. They do have the small unit version, and that's pretty affordable.

So it's not like you need to shell it all out on the mega panels initially, just especially to localize an area like that. Yeah, as it say, I mean, I would use the go only for it. Like a localized area, or your face, my sister puts her up, like why she's working on the computer. No, she's just trying to... She just pops it up right next to her desk why she's working and she absolutely loves it

And so Courtney is the same. Yeah, I love my my my large panel I mean large panels amazing Jessica Jessica was using it on her on her belly to prevent like stretch marks So the kitchen that's a good thing with my yeah, yeah, it'll work. I mean she has no stretch marks So I mean it's hard to say, right? Cause it's a kind of individual variance with that, right? I think she, I mean, a lot of that is genetic, right? Like if you're, if you're, if you're, if you, some people get stretch marks, I mean, so easily, yeah. If I were pregnant, I have stretch marks, I have stretch marks

working out on the, well, you could get pregnant actually. Huh? You can't get pregnant, right? Stop. Stop. I'm gonna turn this podcast. You're gonna have to. We're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, we're, right? Stop, stop, stop. We're gonna turn this podcast into a different podcast. We're gonna turn this podcast into a different podcast.

Hey, speaking of shit on the internet, that gets people kicked off. Do you know, you guys know Twitch is? Are these these things? Yeah, gamers. I have a cousin that makes money doing that. Does he really? Yeah.

Does he do my good money? Is he a big personality on there? No, he's not big, but I mean, he makes decent money. I mean, he's actually inspired by us. Like, so he's followed us since the very beginning And yeah, so he got into the online thing and he used to always ask me about you know building a YouTube channel and He's like and then he's all in the twitch thing and so yeah, I know he makes he makes a little bit of it Really, it's still it's like the first person shooter games are most popular to watch people play or you know

I don't know enough about it to tell you which is the most popular, but what makes people really good on that. So like, you mentioned his name, who's one of the best. Yeah, my buddy, who's our age, who watches it. So his kids make a ton of money on that. Well, you know what they are, is there, well, first of all, the kids love to see all the, you know, the hacks for the games, the shortcuts, and then watching sports. Yeah. And then you have somebody if they have a personality and they're funny and they're entertaining and stuff like that. Did I tell you about that when my oldest was young

that he totally clowned on me so hard? You've told us a couple times, right? He said, he, he, he, I'm like, why do you watch people play video games? Well, people watch sports. Yeah, I'm like, oh, I guess you're right. It's the same thing. Well, I remember doing that too,

even with like Mario Bros. or Zelda, it's like I would go to my's house and watch their older brother play, because he was amazing at it. You're like, oh, how do you do that? And they would just like keep going through levels like nothing. What a great game that was. It was the best. Doug, pull up, I just sent you a YouTube video.

This was a Twitch streamer that got suspended. So I want to see if you guys can, like, what do you guys think about? He got suspended for what? She did. Oh, she got suspended. So I want to see if you guys can like what do you guys think about? Um, he got suspended for what she did. Oh, she got she and um, just yeah, I just kind of watched what happens in the video and she too hot for team. She was killed. Uh, in the video, uh, let's see if that can, that can pull us up. Anyway, this is a popular Twitch streamer. Is she still on Twitch? Suspended suspended. I think I don't know if she got kicked off eventually, but got suspended for what was she like crossing you to the hurt.

Yeah, like her fans only was there was just you're just playing video games and you got, you know, you got kind of weird during the journey. So her name is Kimica. Kimica. Kimica was her name. So there she is. And. Kimika. Kimika was her name. So there she is. And Kimika, you know, I'll just play some games. Okay.

What's going on? What's happening back there? Oh, what is happening? Oh, wow. Yeah, dude. She's, she's, she's, I, and she's trying to play, play,

like, it's like nothing crazy happened. Suspended because it looks like she's having sex off camera. So like half her body's in here. I know, but so so I mean, okay, what if she's just faking it to get views and something like that? Well, she either way. I can't really see, but I mean, she didn't,

there's nothing that you could see. No, but she's still got to spend it. It's probably why she has to spend it and not pulled off. I mean, that's actually not there's nothing that you could see. No, but she's still got to spend it. She's definitely getting moved. Which is probably why she has to spend it enough. Pulled off. That's actually not a bad strategy. Very smart strategy. Are you kidding me? Like, I mean, I bet she, because that's how you get paid, right?

It's views. Also, I bet you, I bet you. I have, I know nothing about Twitch, I know nothing about these gamers, but I bet you, if you are a female stream, and you stream on there, and you play video games, and you're halfway good, and you're halfway good looking You probably attract because it's all mostly dudes right it's mostly gosh of course adolescent boys and you know

No, you're obviously a matter of your Right because no one's gonna waste their time watching someone play video games just because they're off You can get on Instagram or fucking fans only shit for the other only fans for stuff like that But if she's actually good and she's got that going for like, of course. I wonder if we were to look up like the top 10 female Twitch streamers, I bet if Doug pulled that up, I bet most of them were probably pretty good looking. And I'm sure the guys, the kids are watching like,

oh man, we could be, we could date, and then she like, would like to play video games with me too. She wouldn't get mad. She'd be tilly into it. She would yell at me for playing video games all the time. This is perfect. Oh, God. I remember when I actually thought I was in a game forever.

I really thought I was gonna be a gamer forever. It was like mandatory that I had a date of girl that was okay with that. Oh my God, I can't see that. You remember hearing that coming out of your mouth now? Yeah. I think the same thing too, it was like, oh my god, like how much time, how much of my life did I waste? Yeah.

Totally. It was so fun though. I mean, it was so blessed when I was, even as a young adult, I remember my buddy and I, both coming home from our careers and, you know, we'd sit and muck out till one o'clock in the morning on. Well, that was the thing. There was not a whole lot going on campus

when I was in college and it was like, dude, I mean, I had goal deny, and so we just would play goal deny for hours. But that was the last time I was super nerded out on games. Yeah, it just goes to show you how much you change, right? As you get older. Like you think you know everything, and then my best friend and I, we were all together,

a couple of weekends ago, we were actually having this similar conversation and kind of talking about, oh, the back of the day, he's got two kids now, right? We none of us play anymore. And the girls were like, because the both our wives have been with us for over 12 years.

So they remember that. We were playing back when they first met us and some of that. And we were like defending ourselves. I was like, dude, when Justin and I, we played hockey together, we were ranked top 10 in the world. And they were like, you guys were not right. And we got into big old argument. It's not defensive, we were ranked top 10 in the world and they were like you guys were not right and then we got into big old argument

How defensive we were so mad. We're like we're so we were so proud of that you know what I'm saying that we were like ranked top 10 and the fucking in the world and that Bullsh** we were pretty sure I have it. I'm pretty sure I have it on my phone. I took a picture of that ship Arguing with our wives, you know some hell of old like that. You know what every time I talk about their wives, you know, it's some hell of a old like this. You know what, every time I talk about stuff, or, you know, we have conversations, I remind myself how much I think I know now that I'm probably don't know shit. You know what I mean? Like I'm sure in 10 years I'm gonna look back

and be like, oh bro, you were so wrong. But all that stuff, bro, you don't know what the hell you, you know what I mean? Yeah. That's what I mean. Yes and no, because I think as you get to our age now, you're more careful about how much stuff you say with that much conviction.

You're probably right. Yeah, you're right. Yeah, I'm just seeing, and the thing is you've seen all the patterns play out a lot more so, so it's like your predictability of how things are gonna go is usually a little more accurate. This is why my favorite people to talk with, if I talk to, when I go to work out of the gym, I don't talk to anybody.

I'm very quiet, put my headphones on to my thing. But if I talk to anybody, it's an old person, old guy, old woman, because they have so much experience. 70 years. If you're 70 years old, I mean, you've been on Earth for 30 years longer than I have, there's gotta be, and not always, I'm sure. That's why Doug works so well with us,

because that's gonna be great. Yeah. The wisdom wizard, guys. It's great. He remembers when the invented dust, that was a long one. That was a good time, remember that. Did he call that the Oracle? He's like our Oracle, you know, like he's just the,

the tried and true. Every day, speaking of Doug, Doug, are you rocking our new merch over there? I am. You know, we are terrible about selling our own merch. Yeah, we are. That works. Do people even know that we have merch?

I don't know. Is it like all of that? Savannah came in and like dropped like four or five shirts on me that are dope that I had never even seen. Never saw this made or anything. Andrew's got one on his neck. And Squat and Squat and Squat and Squat and Squat and Squat. I think Andrew's got the, the, the,

the Squat and Squat and Squat. He's got a Squat and Squat. Yeah, he has the black one. The new olive one though is sick. I was wearing that yesterday. Yeah. And then the new people don't know is that the, the reason why these are special is because Justin goes in the back and gently hugs every single shirt that goes out

for, for purchase. Rub his body. You get to wear it. It's like essence of little bit of my nipple. Was it? No, no good. You was like motor oil. No, to wear it. It's like essence of little bit of my nipple. It smells like a good too far. Smells like motor oil. No, it's gonna. So, yeah. So exhausted motor oil.

So, really? Hell yeah. So, do you guys like watching random stuff on YouTube sometimes? Because I found some cool videos the other day. This is super random. But, did you know that there are magnets? These small magnets that are so powerful that they're dangerous. If you leave them alone close to each other and something's in the middle, it'll literally destroy, they'll explode. They'll destroy themselves and whatever.

That's how powerful they are. What? Yeah, Doug, if you, you can even Google ultra powerful magnets exploding or whatever, they, people, I don't know where you get these. Some of this amazing nerdy thing you brought up for. I see. You love this, don't you? Yes, I do. know where you get these. It's the most amazing nerdy thing you've brought up for. I see, you love this, don't you? Yes, I do. They're like this big, dude.

I was gonna say, I thought part of what would make the pool would have to be bigger, no? No, these are small little magnets. You're not even adding electricity. No, they let them go and they get them closer together and they smash together and explode or they'll put like an apple in between or. Can we buy this?

Okay, I don't know if you could buy this. So how do they get magnetized? Like, like, how does that have to be? It's magic, just like. Just like, I mean, you know, like, where do they find these, like, ultra strong magnets? Like, or do they ionize them some out? Like, any other buzz we're like,

I have no idea. I have no idea. That's a good question. Okay. And I don't know Magnets need to be magnetized or is it just what's there made up of that makes them Magnet mean they just wow could you help me with the science? It's back You help me with the science guy to like

That they Magnet rocks the harvest. Magnet rocks. There's a magnet mines. So how about that? So yeah, you gotta see, oh yeah, they come together so hard, but that's not even the one. That one, they fall on top of each other

and just explode because it's so powerful. Wow. They have ones that slide together, like, like not vertically, but horizontally, that will crush each other. I don't know what they are, but I almost want to buy them. When I was a kid, I was infatuated was a kid I was infatuated with magnets. I was infatuated with magnets for a while too.

You were? Yeah, and I think it was chemistry or whatever. We were kind of messing around with them. And just like, especially the ones that repel each other. Yes. We'd be like, ugh, it was so weird. Because, look at, order, first four magnets.com. Oh, order them up, duh.

Okay, do the crushing ones, like the super strong neo-diam- what does that say? Neo-demium. Neo-demium. Oh, look, watch, they're gonna crush an apple. Neo-demium. They slowly bring them together until they obviously pull each other and they, boop. Look how powerful these are. And then apparently you can't separate them.

Like once that's it, that's it. Oh, you get one time and then that's it you ain't gonna be able to pull apart apparently From whatever ed look at this look at just destroy the just destroy an apple No A Trick or you do me of it so is that an element like a metal it's a tree That element, like a metal, it's a tree. There's magnet tree. No, that's not how this happens.

Oh my man, we gotta figure this out. Can they charge themselves? I can finish telling me the signs, you used to make fun of me. There's so many charges. Does somebody charge them? There's so many charges themselves in the face. So is it just normal metal and then someone charges them up or they harvest them for a tree?

Yeah, I think it's more charges. Or like, yeah. So neodymium is one of the elements on the periodic table. Yeah, thank you. So, but I mean, you have to magnetize them. Yeah. You do have to magnetize them in order for this to happen. I've seen some that are even more powerful than that dog,

where they literally, they, it's super dangerous. They're very careful getting them close to each other and then they have to like leave because they explode and shrapnel over. So it says, the most important use for neodymium is in an alloy with iron and boron to make very strong permanent magnets. Permanent magnets?

Permanent magnets. Permanent magnets. Wait, does that mean it's always magnetized or when they come together, that's it, they're stuck. You know, I don't know the answer. Where, where, I'm trying to, I'm trying to do an application for this. Like where do you, where would this? Well, they say they use these in little electronic devices

such as mobile phones, microphones, loudspeakers, et cetera. So very small ones. So I don't know. And we keep those in our pocket right next to our junk all day. Yeah. No, I'm gonna do that. Pull it. I just thought of something real romantic.

I mean, like you buy one, you put your girl's name on it. Instead of rings, you just, this is like us. Our love is explosive. Definitely the guy who had the half the heart. Never. Yes, you do. I did not have a half, I never did have a half the heart. So everybody has friends that was for ever.

No. Wait a minute. Wait a minute. I would get one with you guys though. Can I just say, I'm a little embarrassed, because you're actually up my wedding. But everybody does kind of like a little ritual thing. And so we had, I don't know who brought this idea up,

but you're gonna have different color sand. And then you all are pouring it together in the middle. And I was just like, did you do that? Yeah, we did in the middle. I suppose to represent like bringing two together. But it's like, it's still just like mixed sand. Do you know what I mean? It's like, it's not, it's nothing like,

it didn't create the point, do you? No, it would have been more powerful if it was like two different elements than they, you know, they created a new scene, or like, I cheddar your squids. Like, we did it all wrong, is what I what I'm saying like it should have like been a the chemical reaction. Did you guys have a traditional? Did you get my new church or did you get married outside of a church?

Well, we had we had a preacher that I grew up with Conduct the ceremony, but we were out at this house. He's outdoors. Yeah, outdoors at this venue. And I was like, I didn't know you, bro. Oh, that's not the case. Yeah, that's good. It's good for you. You might make the cut now. How many people did you have? How many people I had were you in the wedding? No, like, you know, you like that.

Obviously, I think I was only inviting those to Boston. Yeah, 2550. So I guess I, you know, you're like a couple. You invite another, you know, 24-of-fitness people. They're making the most of them. She's like, do you want to invite Adam? Oh, I guess. Yeah. Make him sit in the corner with those people

and I'm like, those cousins, they're not. And I'm like, just, doesn't work out. You know, I'm like, my number. I feel like that's the most telling about where you, where you rake in the family or whatever, there's like, with a table you're at. You're like, if you have like, like, like, missile, you're at the screble.

Like, there's no, like, I can even allow kids. You're not paired up anybody. It's just like, oh, if you have kids, you've been at the kid table, 100%. You're the kid table. Who are you? I'm his mom's chiropractor.

We'll close the family. Well, that's nice. Yeah, that's nice to be a champ. But anyway, no, sir, are homeopathic guys? In my family, I think this might be a cultural thing. There's, when we have big family functions, there was always a table with the unmarried,

like the kids, right? But if you're like in your 30s and you're not married, you're still sitting at the kid table. Sorry, you're not married. You can't sit with the kids over there, John. That's it, you're not grown up yet. Yeah, you're not, I don't think you're cool. You sit over there, John. That's it, you're not grown up yet. Yeah, you're not even think you're cool. You sit over there.

So, who was it that was saying, you that was saying that Courtney was using seed quite a bit now? Yeah, she was now. Yeah, I think she's actually noticed a noticeable difference in terms of her gut. And this was just something like, and we've gone back and forth with a lot of different histamine type diets and stuff.

Oh, always thing. Yeah, and just to try and get some results, but the biggest thing that's made an impact has been seed so far. What was the size of diet? So seed is, I've had a million of one probiotics, I've tried them all, and I get some benefits, sometimes I don't get too much of a benefit, but it's night and day with seed. Night and day, literally, if I have my gut is off and I take it, I know it's a huge difference the day after.

And it's got to be what they say, which is that the capsule itself is their own special type that releases it at the right moment. So it gets in the colon, I guess, and colonizes the colon. But it makes a big difference. And you were infected. Did you use it after you're fast? Yeah, you're the one that told me I should have to ask you, I was asking you, what should I take

after I've been in an off a three day fast and you basically said just the seed. So I've done just the seed, but I also use the mass enzymes too. So I've used the mass enzymes. I just had my first meal that was not homemade. And so I had the mass enzymes. Oh, that's what I'm doing. Yeah, but I've been doing the seed.

I see tacos, huh? It's a good choice. Yeah. Yeah. How's your tummy feel, bud? Well, it's just, that's the way you say it. Yeah, but I've been doing the seed. I see tacos, huh? It's a good choice. Yeah. Yeah. How's your tummy feel? Yeah, well, what's the restroom already? Oh, fiesta going on now.

No, actually, I noticed the difference from the mass enzymes, you know, but the sea, or maybe it's because the sea, because I've been consistently using the seed since, since I got off the fast. Hey, so quick question about drug use. When you guys, what do you guys think the trends,

I have this study here, what do you think the trends are with drug use during the pandemic, the pandemic, or last year? We'll just say last year. Like what types of drugs are that? Like 40% people use more drugs or less drugs. Of course more. Yeah, of course more. Well, I'm going to read you guys. I want to read you guys on the type of drug, maybe. Well, I'm going to read you guys an article title. Is that there, like historically, isn't that like one of the, I mean, it's so bad to do this, but like, didn't that like the best things to invest in? Yeah, cigarettes, alcohol, cigarettes, alcohol, when guns during, when shit goes down.

Yeah. Yep. Well, so check out this, this title of this article from Reason Magazine. It's going to make sense to you. Adults use pot and psychedelics in record numbers last year, while adolescent drug use fell sharply. Why do you guys think adolescent drug use fell so sharply? We can't go out of the house. Yeah, there's a whole bunch of dead.

They're mom and dad are doing more drugs. Can't shoulder tap when you're stuck in the house. Mom and dad are doing drugs. We got you in the anxiety having this kid here all day. That's what the crack me up when I read this article. Oh wow. It's kinda like duh. Yeah, I like the adults are I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym.

I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym.

I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym.

I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. I'm gonna go to the gym. Interesting. I know, I know. They say it's what, it's cigarettes, alcohol, fast food, or like processed food snacks goes up when shit's really bad. And I think, Well, that was the only, like, stores open. That was just always crazy to me. I mean, I did have somebody explain in terms of alcoholics

and what that would do if we didn't have access, but whatever. I mean, that was always crazy to me. That was an interesting point, because I got the same DM from that person when we talked about the irony of the... liquor store, liquor store. Like a store of staying open,

and they said, you know what that would cause if we were to shut those down during... Isn't that weird? You know, I didn't know that for a long time that if you're an alcoholic, and you go cold turkey, you could die. You could die, yeah. Because your body now has adapted and relies on

the alcohol for, is it neurotransmitter? And because there's such a large amount of people that we would have a mess on our hands. That's crazy. So I also read this article that entertainment changes. So during times when things are tumultuous and uneasy, people like more fantasy. No, they like more fantasy, more imagination-based, like superhero shit, stuff like that, to escape. And less like drama. Reality.

Yeah, like reality stuff. That makes sense. I think where I saw it from the nostalgia standpoint is because there wasn't a lot of new content being released because nobody was shooting really, or I was able to do that. So it was like everybody fell back into the old shows like the office, I know that went through the roof.

By the way, I know this episode is going to drop after this is released, but I think as of the recording of this, the new Lord of the Rings series is out. Oh yeah. Le Nannouet. Yeah. What did you say? Is that this Friday? I don't know. No, no, I think today, I think right now. Oh really? Right? Are we? It is. So this pay what how much a billion dollars? A billion dollars? A billion dollars? Like one million on the series.

I mean, what was this insane? What was the, um, the Game of Thrones prequel? That was up there, too. It has to be up there. Look at that. Look at the budget was for that. I think that was like a hundred million. The graphics. But a billion on the drag. I was actually a little worried about that because it's like, you don't know if they're gonna kind of cheap out because it's kind of like a prequel. You know, I don't know.

Sometimes they change things up a little bit. Yeah, it's like, oh cheesy. So like super great storyline. That also it's like, yeah, it's like, you popping you know guy doing it You're like mr. Rogers Jim Hansen all of a sudden is like producing it. I'll spoil these kids now I try to show my kids all movies and my kids are like that's crap. I'm like that was so good remember Jason and the organotes

Yeah, remember that okay, I'm Asian. Yeah, now that says that it says that the dragon one is 200 million is the most expensive TV show to recent memory. So no, it's a bit well. Well, let's from yeah, look up the the the what is it? The Lord of the Rings. What is it called? Now, this would only make sense. Oh, it shot the entire like a like the whole season, obviously, but like multiple seasons would wouldn't you think for billion? I read a billion. Am I tripping?

That's insane. You might be tripping. I have that's crazy to me. Speaking of psychedelics. Yeah. What was it called? What's the new series called? It's the rings of power. Rings of power. Okay. Where are 60 set? What do I get a billion? Yeah. How'd you get a billion? Because maybe you know, they said half a billion. I bet they said. Oh, you know why? The article said that population. the article. So no, I don't make sense. Oh, man.

Thanks, Biden. Yeah. No, it says so for, though, just one season, $465 million just for one season. But that's still outrageous for just one season. You want to know what I'm super upset about though? Why is he get that expensive? That's crazy. Oh, I mean, our trackins that expensive to rent right now?

They caught that. I mean, you got a phoetum Influctions really get the inflation's really getting the rental dragon market Shit, you know make it up keep out of you know, I say poop. No, it's a video The dragons are so Drained the dragon The budget right? See they tried to slide it. They had dragon food. Did you guys, I need 10 billion for dragon,

guys driving a Lamborghini. You know, there was a picture, this is how stupid some people are. There was a picture of one of the Jurassic parks where it looked like a dead trashed aero tops and then there was a hunter standing in front of it with a gun and there were actual animal rights activists. That would piss off about that picture.

I remember that. Yeah. It's not a real heaven bro. What's wrong with you name it Jo Jo and it's over. Yeah, no, when I was I you know, it's makes me sad about this this new season, this Lord of the Rings season. I guess the rings of power is and this is embarrassing. I hate to say this very sad. But my wife has never seen the Lord of the Rings series. And so she will not watch this.

I don't think I could get Katrina to watch that. Doesn't surprise me. Yeah, Katrina doesn't like this. Why does that surprise you? I just, she's a little liar. No, I just, no one, no one, you guys, like, yes, she doesn't like a lot of the sci-fi or fantasy stuff. Do any of the wives, well, your wife watched Lord of the Rings, so she won't. She'll watch Lord, we'll see, we'll find out.

Because, her life is like a dexter watcher. That's what she likes, that stuff. She likes all the crime and murder Really fires her up and it scares me like I don't understand why you're so into this Check out the series on how to do your husband. It's so good black widow Like I get it. She hasn't seen the original Lord of the Ring the whole movie she did But like so we didn't get into the Hobbit part of it. So that other series, but we did watch Lord of the Ring.

She liked that, so we're gonna give it a try. I don't know, because she already abandoned the Game of Thrones because the first opener was so brutal, dude. Like, people were getting there. Lins cut off, like some dudes head exploded. Like, it was awesome. She's like, I'm cool. And she's like, I'm out. Yeah. She's like I'm and she's like I'm out. Yeah, she's like No, I only like real. Who do you think yeah?

I think watch is the least amount of TV with their wife or girlfriend and Andrews including this you watch a lot with Savannah You guys watch us all the same. Yeah, not there's not very much stuff you guys watch separately Oh, wow, she like sci-fi. That's why they've been married for so long. Yeah, definitely not duh I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this.

I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. I'm not watching this. renovation, reality, crazy crap, which is fun. We watched that and we'll talk shit about it. And that's a stand up comedy. Oh, and documentaries sometimes show watch me depending on the mood. We watch a lot of those, yeah.

But I love this. I'm a huge Lord of the Rings fan. That's funny because that's one of the one things that Katrina doesn't really watch that much with me. It's documentary. She's not really into documentaries. Oh, really? Yeah, yeah, she makes fun of me for one.

That's because every documentary you watch is a sports documentary. You don't know she love that's the only documentary she still watch. Yeah, any documentary I'll watch a good documentary. I mean, I just why I just told you guys about the McCaffrey one, which is more like a, I don't know if you're the McAfee one, right? That's like a half reality, half documentary. I don't know what you would call that. But no sports ones Katrina absolutely watch all the 50 50s. But no, sports ones, Katrina, absolutely. She watched all the 50, 50s, all the untolds. Yeah, she was the first girl I'd ever dated that I don't vividly remember this day.

I was just thinking like, I'm gonna, I'm gonna catch a prank. Came home and it was like a Sunday and I remember rushing home from working or doing something and football had already been going for like an hour too. She's sitting on the couch by herself, watching football, I'm like, oh, you're gonna work out. It's gonna work. I love Lord of the Rings, man.

When I was a kid, I watched the old cartoons. Remember the old ones with the weird singing? And they were freaking out. The shadowy ring-raiths. Yeah, and it's got the guy singing the front in the beginning, like, oh, oh, oh, oh, oh, oh, oh, oh, super weird. But I loved it, I loved the book, I loved the movies. Yeah, and now the series. So I

Who doesn't love Gollum? Yeah, it's really sucks because I'm gonna have to watch this alone Do you guys follow that one that history Instagram page or whatever like I saw a clip today on there? What's it called called history something right you know what I'm talking about? So you what you follow that one? I mean, I don't know something Moments in history. No, no, just something history. It's an Instagram page. Yeah, it's called history, history, history memes. Oh. I saw one, history in memes.

Yeah, I think it was that one. I think it's history. I saw one where heat radiation leaves a shadow after somebody walks away. Oh, yeah. What the fuck? Yeah. I didn't even know that was walks away. Oh, yeah. What the fuck? Yeah.

I didn't even know that was a thing. Yeah, the radiation. It's just intense radiation. I'm looking at it right now. Oh, you saw. Well, that's why you, wasn't it like some of those bombs that they experimented with, the radiation of it, like you'd see whatever, if they had like mannequins or they have the shadow behind them that was just like forever like stained there.

Yeah, I mean, That's wild, right? Oh my God, they have a commercial, they have a 1993 commercial on this, this is a great page for a hand-free telephone headset. Oh, where are you? I just, I shared that in my story. I'm not a whole thing.

Remember I got kicked off. Yeah, I thought it was hilarious. Yeah, it was the clip that you did. Yeah, like on that one. Yeah. Locky phone. You know, it's so many people like that were like 20 years in the 20s that were like, this is not real.

I'm like, yes it is. Oh, very real. She was in the first car phone. Yeah, I think it was so awesome. It was so big. Courtney's dad had one. Yeah, I might uncle have one. He's just like, you know what kids will want.

$37 a minute. You were legit millionaire if you had one. Yeah, you were a baller. If you had a cell phone back in the early days, you were like, you're baller. Do you remember Gordon Gecko? Kids today will never know this, where you're on the phone and you're talking to your friend

about something like, oh yeah, what about it? And then your mom picks up the line. Oh, good off the phone. They'll never know this, where you're on the phone and you're talking to your friend about something like, oh yeah, what about that? And then your mom picks up the line. Oh, good off the phone. They'll never know that. How you could just, and you can, yeah. And it's like they try to be all sneaky and you knew, you heard it. You know, it was always the breathing.

Remember when you were on the phone? Or you were about to talk about something, like hold on, hold on. If you go and put the phone down, go check the other phones. Yep. You know, make sure they're all. Make sure mom and I will. Yeah. Yeah, absolutely.

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KC, what's happening, man? How can we help you? And also, what is that boxing picture in the back there? We were looking at that, trying to figure out who that was who that was that boxing picture behind you on the wall boxing picture This one right here. Yeah, what is that? That's iron man. It is a Lego mural made up of almost 7,000 one piece little We couldn't have been more off

Yeah, my daughter help me help it might have gave it away, but you know, yeah, wow that's a Lego mural Yeah, it's a Lego mural. It's almost 7,000 pieces, and it's all little one piece that you're my kind of nerd. Well, that's awesome. All right, cool, so how can we help you out, man? Well, I'm a father of four, and we've got a busy schedule. This year, I'm responsible for dropping off

our girls at school in the morning, pick them up in the afternoon. So my workout times are, you know, tend to be very early or for a really long time, I've gotten up, you know, between 4.30 and 5. And then I'm at the gym, you know, about half hour, within a half hour later. But because I'm working out so early in the morning, I rarely ever get to eat anything beforehand. And so I'm technically working out fasted. I'll definitely drink water beforehand

to make sure I'm hydrated. I might have some coffee or some pre-workout. And what I'm wondering is, with consistency being one of the biggest components, you all talked before about how people work out in the morning where you're most consistent clients and people that you worked with in the gym and I've definitely seen that myself where I've tried working out in the afternoon before or in the evenings and my consistency just tanks and so like the morning as far as consistency goes is the best time

for me. But what I'm wondering is, is there a downside to prolonged periods of resistance training while fastened? Yeah, not in your case. If you, it's out of cell trains every day. Yeah, if you were to do like, if you didn't eat, if you went to bed and then you don't work out till 2 p.m. and you waited till after you work out at 2 p.m. to eat, and there were lots of other factors contributing to this like your high stress, not getting good sleep, not getting enough nutrients.

Then yeah, there might be a detrimental effect, but in your case now, you're totally fine, you feel good, you feel healthy. I think sometimes people can feel a little low blood sugar, but that's super rare if you're healthy. If you feel fine, you're good. There's absolutely nothing wrong with that. And I'm assuming you eat after your workout.

I'm assuming that's when you have your first meal. Yeah, so usually when I get home, I'm having breakfast. I started using, I think, Adam's hack of what he shared, like, you know, Scramble it. And I scrambled up some eggs, and then I grabbed some leftover meat from the night before, whether that's chicken or hamburger, you know,

ground beef or whatever, and just kind of mixing that in and making myself a little scrambled bowl. And that's, you know, how I start my meals for the day. Really strong off with that protein and that seems to help. So I do feel drained or fatigue by the end of the day. The workouts in the morning, as long as I'm awake by the time I get to the gym, I don't really feel like I'm hindered or that there's a huge variation in strength. Sometimes on the weekends, I'll work out in the afternoon instead.

I definitely sense a bit of the difference from working out at one in the afternoon versus 5.30 in the mornings, just in terms of energy level and a bit more of that mind-body connection. But it's not drastic. No, you're doing great, man. I mean, and you found a way to be consistent. So, yeah, you might get like a, you know, 5% improvement in workout performance in the afternoon. Studies will kind of show this, but who cares?

Because you're missing workouts. Like I work out, I know I'm stronger at noon, okay? Then I am at, I work out when you work out, 536 AM, but 536 AM is the only way I can be consistent. I have three kids, okay? Then I am at, I work out when you work out, 5.36 a.m. But 5.36 a.m. is the only way I can be consistent. I have three kids that got one on the way, so like, you know, I'm gonna have four. There's no way I can work out in the afternoon

or evening, it just doesn't work that way. So you're totally fine. And you know, you go to bed and then you wake up and work out. You're running off the fuel that you wait, you wait. That's right. That's the point I was gonna make was that, and even if you felt like you wanted to see if you can improve that performance and still not eat anything, you just load up higher calorie at night time. Because you're really not burning very much. I mean once once you kind of stop for the evening, you have dinner, I imagine most people's nights are pretty sedentary watching TV hanging out with the kids and the wife or whatever and then you go to bed.

And then when we're sleeping, we're burning very minimal calories all night. So you wake up and you're what's fueling that workout is dinner from the previous night. And so if you you could play with what types of dinners you eat and how that impacts the next day because that might make a difference. Like let's say you typically lean towards a high protein low carbohydrate dinner because let's just say that that's what you've done forever Maybe switch it and give yourself a higher carbohydrate dinner and then see how performances in the morning and kind of play with that a little bit if you want to see if you can get more

Performance out, but I think what you're doing is fine. I mean we're really splitting hairs Talking about all these other things. Yeah, you have the only detriment I mean for me personally, that I always surfaced in the morning consistently for a couple of years. And I wasn't eating breakfast though, which you're eating breakfast, which is already something that this probably doesn't apply specifically to that

because you're adequately fueling yourself. But for me, it was like consistently over the years, it ended up actually affecting my metabolism just because that was something that my body started to shift in that direction. So, but that's the only kind of caveat I have. Yeah, no, you're good, man. Yeah. You're doing great.

I have a question for you. How the hell do you look so relaxed with four kids? Calm. I'm freaking out over here, man. Practice and they all went back to school today. So I feel great. Overfreshed. There it is. All right, man. Well, thanks for calling in. Awesome. Appreciate all the so much. Yeah, I guess the only time that this would be an issue would be a endurance

athlete. So if somebody's like at 5.30 in the morning and they're going like hard and long, in those cases, I would typically recommend some type of a carbohydrate drink during the session, but you're not gonna run into that with a strength training. No, so long a season in like a, I mean, it could make a difference too

if you're dieting. Like, so if you're already super low calorie. Yeah, yeah. So if you're already been super low calorie for an extended period of time because you're tryinging. So if you're already super low calorie, yeah, yeah. So if you're already been super low calorie for an extended period of time because you're trying to lean out or something and then you also don't have breakfast

before you work out, you'll probably notice a difference. I mean, I remember that with dieting for shows, like those workouts were just brutal. So that was really, you were really dieting. Yeah, yeah, yeah, I had to be dieting for like one day of low calorie, it's not gonna do that to you,

but if you are in a calorie deficit for consistent weeks, and then you're also not fueling before your workout, you may definitely feel a difference. But I think what he's got going on is perfect. Our next caller is Haley from Idaho. Hi, Haley. How come we help you? Hi, yeah. So my question is, I'm reading your book, The Resistance Training Revolution. It might be a dumb question, but I just kind of wanted more clarification. But you're talking about cardio and how it lowers your metabolism and burn fat and everything and how you recommend doing hit. I'm currently doing anabolic and doing,

and I'm following it pretty religiously. Anyway, and my goal is to lose more fat, body fat, and become healthy and everything. But on the weekends, I love to do not necessarily hit. I really don't like hit. But I like to go like mountain biking and hiking and trail running and stuff. So I want to make sure that's not going to hinder

my process as long as I'm still building the muscle. Yeah, okay, so I'm glad you said all this. So first off, cardio can slow the metabolism down. If it becomes the cornerstone of your routine and combination with a low calorie diet, okay, so it doesn't always do that, and it's got health benefits. So cardio can be very good. It can actually help you build muscle too if it improves your health and your fitness. As far as it hit is concerned

When you look okay, so when you look at studies and they're comparing you know, the similar populations hit has a better metabolism effect and it's more time efficient when it comes to burning body fat. However, it's not appropriate for everybody Hit cardio is intense Sort of requires better skill, better technique. And if your stress levels are high, you're not going to get much out of it because it just adds more stress. If you did more of a steady state type cardio, it could be recuperative, it could be relaxing. So that in that case, it might be better. And then what you're saying is like,

you like doing that stuff on the weekend, please don't stop doing it. And yeah, I wasn't planning on it. Yeah, no, you're doing great. There's, you're doing every, if you're, if you're doing strength training and then on the weekend, you're doing the stuff that you enjoy doing, which is hiking and mountain bike riding and your nutrition is, is doing is good for your body and your goals. You're, you're on the right track. Just keep trying to get stronger, keep trying to strengthen and sculpt your body, and monitor your nutrition adjusted accordingly. And you're doing everything right. As long as you feel good and you feel healthy, you're doing great with all that.

Hey, Leigh, can I, any idea where your calories are at? Yeah, so I'm tracking them currently, because, so I took your guys' advice from another podcast I listened to, and I just did a bulk last week because I went on vacation and then now I'm back into a cut. So I'm doing 1700 a cat 1700 a day. Okay. Yeah. My only thing that I'd be concerned about is if you're going to low calorie and then also

doing that to Sal's point cardio can be very beneficial. But if you are also in a dramatic calorie deficit while also training three to four times a week plus doing some you know activity that's hours long on the weekend You may not see the benefits from it the way you would want to see so I would make sure I fuel my body on those days so Keep in mind if you're going for it, you know a two hour or three hour mountain bike ride The amount of calories your body would probably want to have is quite a bit more than probably your week

during the week. And I think to get the benefits that he's talking about with cardio, I would make sure I stay fed on those days. And everything else I think is fine. Hey, what's your goal? You're looking, okay, so you said you're on a cut, so I'm assuming you're trying to get leaner. Do you have a number or a. Do you have like a number or a target percentage that you want to get to?

So target percentage, I really don't have that. Okay. Number, I've always felt the best when I'm about 145-ish, and so I have a ways to go on that, but to be leaner and stuff would be awesome as well. Probably a lower fat percentage. I'm trying to think for women, it needs to be a little bit stuff would be awesome as well. Probably a lower fat percentage. I'm trying to think for women, it needs to be a little bit higher than men. So maybe about 17%, right?

Don't worry about body fat percentage if you don't know where you're at. So you said you feel good around 140-ish. Do you need to lose more than 15 pounds? You don't have to answer this if you don't want to, but do you have to lose more than 15 pounds If you don't have to answer this if you don't want to, but do you have to lose more than 15 pounds to get there? Yeah, I do. I got hurt last year and had to take like a year off.

And I went off the diet, like eating healthy and stuff like that as well. And it didn't feel painful. So very careful. Hello, hello. Hello. Yeah, 1700 is, if you got more than 15 pounds to lose and you're at 1700 calories and you're working out and you're doing that activity on the weekend

Yeah, so think about think long term, right? So okay, so you cut down to 17 and that brings you you know 10 pounds down And now you got to cut even more right so look long term Ultimately you may end up around 1100 calories and now you got to eat you know 1213 or calories to maintain your body weight that might be And now you got to eat, you know, 1213 calories to maintain your body weight. That might be a not so sustainable approach. So I would, it's okay to be on a cut right now, but I would alternate that with periods of building the metabolism. Give yourself time because you want to end up in a place where you get to that body weight where you feel good.

It's healthy. And you can eat an amount of food that's like reasonable. It's reasonable, you know, where amount of food. That's like reasonable. It's reasonable You know where you can enjoy yourself sometimes and have dinner with your your spouse or your partner or you can go out on vacation Not worry about gaining a bunch of weight type of deal So take your time and don't be so aggressive with the cut because 1700 calories now with more than 1500 15 15 calories to lose 15 pounds. Sorry, 15 pounds to lose. That's going to, if you stay on that track, you may end up too low.

In fact, I would get your metallurism a little higher before. I'm glad we're having this conversation because the way this started, you rattled off a bunch of things you're doing. Sal commented you said you're doing great. Then I asked where you're at, calorie wise. Didn't we get a better idea where you're at? Wait, what? Now this conversation changes.

This is why this is so nuanced and it isn't so black and wide of like, oh, mine pumps anti cardio or oh, we're all sensitive. This is why this conversation is so important and why it's, there's more details that we need and what I'm learning right now is I'm listening to you communicate everything that you got going on.

If you were my client, I wouldn't want you doing all that activity on the weekends or I would make you bump your calories because our goal right now, if your main goal is to get down to this weight and it's more than 15 pounds we got to go and you're already at 1700 calories. I can already foresee the future for us and it's not looking bright. It's looking we have to go very low and put you in a place. You're not gonna wanna sustain for the rest of your life. And ultimately, the thing that the conversation would go like this, I would say to you, I'd say, Hey Lee, is your goal just to get down that weight

and then we're gonna put the weight back on or do you wanna get down that weight and maintain it for the rest of your life? And I know the answer. Right? Yeah, I maintain it, that's the main goal. Which is always, to be honest, I was always worried about that because other trainers are like,

you need to be in a cut, a cut, a cut. And I'm just like, if I go too low, I'm not able to do what I love, which then is counterproductive. Because that's right. That's right. That's right. So, you know, I think we, I don't know if you, did you ever hear the episode we did? Why women should bulk? I think it was the name of it.

Did you, did you listen to that episode? I'll be honest. So, I didn't know about you guys a couple of months ago. I started listening when I heard Sal talk on the model health shows. I've been listening to her a few years, and then I found you guys, and then I've been listening ever since. So I haven't heard that one. Okay, so I want you to listen to that episode because that's very important to me.

It's titled Why Women Should Bulg. We'll get the episode number four. And now my advice changes for you, I would want you to do that. I would want you to stay focused on building muscle right now, and I would want to leave all these other cardio activities that you enjoy doing in our back pocket.

As the way for me to go, all right, Haley, you know what, we're doing great. We're up to 2,400 calories. Now, instead of us cutting calories, let's introduce that cardio on the weekends that you love doing and let's start making that a part of your life. And then let's see how your body responds to that. That's how I would introduce that into your training routine. We would be focused on building muscle right now. Okay, so stop doing my stuff on the weekends and then focus on building muscle but start doing kind of more calories

and then introduce those back. Maybe scale it back because I don't know. Have you been doing that consistently for a while now? Yeah, basically I'll somewhere along. Well look, here's the other side. If you really love it and you really enjoy it and it's not beating you up, you can keep doing it. You just got to bring your calories up. We got to put you in a place where we're building. Now, could that weekend stuff hinder this building process? It depends. It could. And so what Adam's doing is he's basically telling you

like the best, the most effective route. The only challenge to that would be, if you said, man, I really love what I do on the weekend. Like it's so enjoyable. It's such a great hearing to it. Yeah. I would just modify what it is. I would just say, I you said, man, I really love what I do on the weekend. Like it's so enjoyable. It's such a great hearing to it. Yeah. I would just modify what it is. I would just say, I would want to get, like, let's say you love getting out and doing

that. I wouldn't want to take you from that. I just say, go for a walk. Go for a nice moderate hike instead of doing something more mountain biking kind of intense. That's a bit intense. Yeah. And so trail running up there.

Right. And trail running can be a bit intense. Go for hikes. Get outdoor. Go for a swim. Go for a hike. Go walk, go walk with some friends. Like that, I don't want to like rob you of, I mean, that would be silly of me to do that. But what I don't want is high intensity cardio activity while I'm also trying to reverse diet and bulk you. Like that's our primary goal right now is the build muscle, the speed your metabolism up. The cardio on the weekends, it's conflicting signals.

It's conflicting signals, not helping us. But I also recognize that you enjoy that activity. So I don't want to rob that of you. I just want to modify it. I want to go, let's back off the intensity on it. Still get out there, go for a nice long walk and go do some things like that. I'm all for that, but I don't want you pushing.

I don't want you pushing your body. Yeah, don't make it a workout. That's right. That's it. So, so go ahead and go ahead and stay with your activity, but I would like us to start increasing our calories and be more focused on getting strong in the gym. That's going to benefit you. The episode is 1565. Why women should bulk? Yeah. And I think it, I think it'll, it'll, it'll resin, the message will resonate with you. You get a better understanding of why I'm giving the advice I'm giving right now, but I think that's important.

Yes. So where I'm eating 1700 calories, I need to progressively get up higher. So does that mean like every week I need to add like a hundred calories or 17 having is 1700 having you lose weight? Or is that your maintenance? It's I'm dropping it, we're dropping it really slowly. Where were you at before you started dropping it?

I was around 2000. I'd bring it back to 2000. So bring it back to what you had it before you started to cut. Keep it there for a little bit. And make your focus strength. Can I get stronger? Can I lift more? Can my form and technique get better?

I'm gonna do this too, Hayley. So the resistance training revolution has some good basic workouts in there. But I'm gonna send you another program. I'm gonna send you Map Starter. I think that's a great program. You can jump right into it. And it's-

Even though I'm currently doing anabolic, just set anabolic right now. No, you're good. No, you're good actually. Stay with Map's anabolic. Yeah, I don't know. You're good actually stay with maps and I know you're good you know we'll keep you there perfect yeah you're all set so I appreciate you calling in yeah check back with this listen that episode we address a lot of good points in there and kind of where your mindset should be as you're going through

this process okay I will yeah thank you guys you got it all right thanks Ali okay thanks oh boy I'm glad you asked that question. You know, I just shifted. Yeah, because that made it, I had a feeling, dude. Yeah. Once you asked that, I was, oh, wait a minute. Let's see what we're at here because it's not going to give her too much.

But it was good because it was good was the, for the audience to hear you commend someone for doing those things and we're not anti that. But then when you get more information and you find out somebody is, that's right, north of 15, 20 pounds they need to lose and they're already down to 1700 calories and they're already training three days a week, strength training, plus trigger sessions, plus activity on the weekend. She's got, she's still got a ways to go and inevitably what's going to happen is we will have to reduce calories from that place. And then she's going to be at a place of 1400 or less calories doing five to seven days a week

of activity like not very sustainable. It's not sustainable. It just isn't. And so and by the way, she is normal. She is the average person. This is and this is why the message of us always talking about cardio and the negative effects of it is because of this because I think she falls in the category of most people. It's not the person who's, you know, if she said she was eating 2800 calories, then we would have said, change nothing. You're doing great.

Keep doing your activity on the weekend. Or if she had like five pounds to go down. Right, or that. Oh, I just want to drop about five pounds. You know, something like, okay, well, I think we're okay then. If you have, she had more than 15 to go. That's going to take a little while. I mean, at the fastest, this is going to take you,

and this is if you're buzzing, you're like, that's what, two, three months. And so, her college ended up at 1200. It was not much room with that. Next caller is Scott from California. Scott, what's happening, man? How can we help you? Um, so I'm a firefighter for the City of Sacramento and I recently started, uh, at a

Volic. But with my schedule, I work a 48 hours and then I have 96 hours off. And I'm trying to, how do I fit in a Volic into my schedule where I, you know, cause basically when I'm at work for two days, there's no way I can find an hour, hour and a half to work out. I can barely squeeze in like half hour sometimes. Scott, did you hear the episode we did for you guys?

No, I did. We did an episode specific for you guys. It's called first responders. Yeah, I think it was the first responders episode. Yeah, I'm gonna look it up So I think it's I think I'll have Doug look it up right now So what I would say with this God is when you look at the workouts I it's you can break them up and do them as

They're appropriate for you. We talk about that in the episode. Yeah, so so if you have like a like a phase one You know foundational workout and You can you only have 30 minutes to do some of it, do that portion, save the rest for the next time that you have the ability to work out. And of course, you need to judge whether or not it's appropriate for you to work out based on your sleep and how you feel,

because I know you guys go through periods of like where you don't get no sleep, you are up all night and then there's periods where you're at the station and you've got more time and nothing's really going on type of deal. So I would, so you got to judge it that way. And do the workout and then just mark where you finished. We're okay, I got to stop right here.

So what I have left, and now I'm at shoulder press. So the next workout, the next opportunity, you bring, you finish the workout there. And it's totally fine. It's totally fine to do it that way. We get in the episode is 1487, the best way for first responders to stay in shape. And we actually give, we give us several different options. And then if I recall, like one of them was the option that Sal just said,

and then we talked about different programs or ours, how we would run them, how will we program? And so that's a great episode. It was literally created for you guys specifically because this was a very popular question we used to get. So make sure you check that episode out. Yeah, and then Scott, because I love what you guys do for living so much, I wanna send you a free program.

I really would like to send you map suspension because this will allow you to have the ability to do exercises and workouts at home with the suspension trainer. So just add another level of convenience to help you stay consistent. Yeah, that'd be great. So I know I was wondering, should I, so you know, the two days should I do a hit? I just got your hit to maps hit too. Should I do that maybe for one of the days and break it up that way or just? You can I would prefer you follow one program at a time because yeah, we didn't we didn't write map Centabolic or maps hit with other programs in mind in the sense that people are all doing them at the same time when we write a Program with that program So ideally you do one full program and so do it, you know kind of of do what I said where you're doing some of the workout and then oh, I got to stop here. You know, I got to stop a bicep curls and I'll continue this workout the next time I can train.

Math suspension, the reason why I like that a lot is because the full workouts are relatively short. It's a suspension trainer and I'm sure there's going to be opportunities or times I say where you you don't even have time to get access to equipment But you got a suspension trainer you can fit in your trunk you could hook it up right away and do 20 minute workout Well actually that look we enough we have we have a Suspension trainers at our at our firehouses, so that's perfect I feel very nice and especially because you're working California you guys save our lives out out there at the the looks like we have fires all the time now Crazy, yeah, it looks like we have fires all the time now. Yeah, I don't know. Yeah, it's crazy. It's crazy. I have a follow up question too.

So I have a bulging disc at T5 and what would be an alternative exercise to like back squats or overhead press? And then are dead lifts, are they going to hurt me or I knowots are me, and I know I can't really do a thing overhead right now. So do our deadlifts kind of recommend it or should I try something else for that too? You know what's interesting about about bulging discs is if you if you were to take 100 people and image them, you would find a good percentage of them with bulging discs and then a good percentage of them with no symptoms and some with then a good percentage of them with no symptoms, and some with symptoms.

And then you would see people who have nothing at all and have pain, it's very interesting, okay? So there's a huge individual variance with this kind of stuff. Now you've already identified a couple exercises that just do not work for you, in which case I would say don't do them. So for back squats, you could do front squats,

you could do lunges, bulgur, split stance squats. Those are all good. Overhead presses, I would look at lateral raises, front raises, but what I would try to do with, so the problem with overhead presses, that's a functional movement. So really try to figure out a way to get yourself to be able to do those without pain.

I don't mean force yourself, but following correctional exercises and stretches and movements that allow you to start moving in that overhead position with very, very light weight. So you can build it. It's a functional move. You need to be able to reach overhead. Yeah. Yeah. I just know I can't use a bar.

Okay. If I can do it, actually, I'll do one arm. And that's not going to suggest if, yeah, if you've helped me pain with dumbbell, I do one arm. That's not going to suggest if you've pelting the pain with dumbbells with just one arm. Oh, there you go. Or you even like seated and supported in that position with dumbbells. I mean, at least if you're getting that kind of resistance

for overhead, that's a staple movement that you need to keep and maintain. Yeah. Okay. Okay. Okay. All right, man. And then what about deadlifts?

Like, I really haven't done deadlifts in a long time. And I don't know if it's the same. I would like you to do them. I would like you to do them. But we would just, the conversation you and I would have if you were a client would be focused on form and slowing down and all technique. I'm like, yeah, I don't want you pushing,

I don't want you pushing the way and risking form breaking down, like form becomes extremely, but the benefits of deadlifting when you have a bulge disc like that can be tremendous, which is sounds counter to what you would hear from like your general practitioner, your doctor, your doctor would be,

oh god, you have a bulge disc, stay away from those things. Well, the truth is your core wraps around your spine and supports it and nothing is gonna stabilize and strengthen your core like dead lives that like that. So the idea of you ignoring it or doing something instead of it, I would prefer us doing it just with caution. You know, like, hey, let's just really get really,

really good with the form and technique and slow the reps down. And so I would want you to do it, but I also would be with you so I'd get to see that. So that's it. And you said it's a tea. It's up in the thoracic area, right? You said T4 or T5. T5.

T5, right? T5. Yeah, so I mean, you know, you got that stabilization. You're going to build with dead lifts up in that area and that up kind of upper mid back area with the scapula. I would just, you're going to, it's all about perfect form. Stay super stable. And I wouldn't exaggerate any movements like rows.

I wouldn't exaggerate overhead presses. Slowly work your way into full range of motion, perfect form. You can be very cautious. It's okay, there's nothing wrong with being very cautious. And what'll end up happening is you'll end up developing Muscle recruitment patterns that are gonna work around not just around your injury But it will support it and prevent it from getting any worse and maybe even make it a lot better at least that's been my experience Scott I want to give you some more stuff. I'm gonna give you I want Doug to give you maps prime

I want you to do zone one zone two zone three test. There's a test in there. I also, okay. Have you done it? Are you got it? Yeah, everything. Okay. Okay. Okay. So the movements in there, I think the fortification sessions and stuff, this, this, this might, and I know, Sal gave you a suspension trainer to kind of introduce and have you do some of that. I actually would like you doing more fortification stuff on the times that you have like 15, 20 minutes or whatever like that. I would love that because we want to get to a place like my goal for you would be to get to a place that we can squat, we can deadlift comfortably, we can overhead, press,

comfortably. We recognize we can't right now, we recognize we fail a test, but that's what those fortification sessions are. Those become your best friend. Like that's your go-to. When you got a little bit extra time, a little extra energy, do those workouts to work out? The more you can brace and get rigid

and have control over that, and keep reinforcing that kind of pattern, the better we're gonna be when we keep adding load eventually as we go up. Okay. All right. I don't know if I got time for one more question, but what is the supplement you guys use for recovery? Oh. Because I'm old, I'm 50, so I need to pull every trick out of the hand.

I mean, if your protein intake is adequate, you're getting good sleep. Crateen will help with recovery. Ashwaganda, you know, an adaptogen, you might get some benefit, Rodeola, you might get some benefit, maybe a little bit of a stimulant effect from that. But you're not going to get a huge effect from supplements.

It's mostly going to be about sleep and proper intensity. And what you're going to find is, as you get older, you're just gonna have to modify the intensity a little bit more. That's, and your job is quite demanding or can be quite demanding. So, I would, it's all about managing the intensity. And you'll get great results. So you're still within the age of being able to get great PRs, great results. I mean, that doesn't really start to, you don't really have to start issues with that

until you get into your 60s. I know guys that hit PRs into 50s, so, but it's gonna be about managing and monitoring the intensity and the sleep. That's, nothing's gonna touch that. Scott, you ever play with cold plunge? You ever do ice bouts? I don't care.

For that, like, well, actually, I've done cryo a little bit, but it's been a while. I mean, that'll bring down the inflammation real quick. Plus, I think there's some carryover to that type of training for you too, just into what you do for a living. So, yeah, and it's free, right? Other than it's getting some ice and thrown in in a bathtub or whatever like that, it's not something that expensive.

I would try to include some of that into your life, see how you feel from that. Okay. Cool. Yep. All right, man. Thanks for calling in, Scott how you feel from that. Okay. Cool. Yep. All right, man. Thanks for calling in, Scott. Thank you. Very demanding schedule.

I just, I have a friend who just started hanging out with who's a firefighter and he kind of explains the schedule. Very similar, right? He's in California also. And I'm like, is it like, what's it like? You know, he's either nothing or it's crazy. Or go. Yeah, all the time.

And it's like, it's really hard to get on any kind of a regular schedule because you get back from a, where you were putting out literal fires. You ain't working out that the day after. You got that whole day after you got a rest and. But yeah, that day after a lot of times is just trying to recuperate and get get your bearings back. He's a tough, he's a type of client that I wish like I had. Like so I could because you know, the things, like so I could, because, you know,

the things that we took, like go ahead, you know, stop the squat and go to Bulgarian squads, oh, do the dumbbell presses or the overpress. But this is stuff that we could fix, dude. Like this is stuff that we could get to the bottom of it and start addressing. I mean, how many clients did you guys have with bulging discs?

Right. It was common. Probably like 20, 30%. Yeah, yeah, so that, I mean, that's, and of course, the safe, smart, professional answer is for us to say, hey, let's do this instead of that. But if you were my client, I would want to get to the root cause of this.

I would want to work on it. And then my programming would even shift on like, right now, and even that episode and the advice we give, is like, it's kind of around building muscle and losing body fat and like, how to keep this routine up. But really like I would be like listen we we want to get to a place where you can lift a barbell over your head. We want to get to a place where you can comfortably squat. So now actually my programming I actually care less about having a full hour or like when we're doing movements it is to to get better at that. To get to a place where we can do that. You know where we

can reinforce and bulletproof your joints, your back, like, you know, this kind of stuff. That's the utmost importance. Yeah. And people think that you're going to take this massive step back, or I'm not going to be able to get in shape, they'll wait, no, we're still doing strength exercises. You know, we're still moving. We're still working.

It's just we have a different goal right now. And because once we get to that place where you can back swap, you can, I've had clients with bolds, this deadlift in 400 pounds, dude. So you can get to that. You know, people have Bulls Dis, and they have no symptoms, and then people with symptoms who have nothing wrong with their discs. Not saying it's, obviously, can be an issue, but it's actually quite common. There is a variant, sir, for sure.

There is, and if you strengthen and stabilize the spine, I mean, I've seen lots, I've had lots of clients. I've had doctors with bulging discs, who through training were like, man, I feel like there's nothing wrong anymore. Our next caller is Jake from California. Jake, what's happening, man? How can we help you? Hey, how's it going, guys?

How you doing? Good. All right. Hey, so first off, obviously, I appreciate all the things you guys do, all the content you guys put out there for free is incredible. And higher quality than most of the content that people charge for. So appreciate that in terms of my question.

So I retired from football probably about five years ago, hung up my cleaves, played at a pretty high level for about a third of my life. hung up my cleaves, played at a pretty high level for about a third of my life. And my playing size was about 270 pounds at six foot six. And now at this point in my life, I'm trying to transition to stay competitive, I want to stay in the competitive scene, and I want to go to beach volleyball. Obviously, the size difference is pretty immense. Look at most players playing, you got legends like Phil Dollhouse or who plays at six foot nine, 200 pounds flat.

And I'm just wondering what is the safest, most effective way to lose the weight but maintain the strength that I've built? As well as increased mobility, just keeps some pressure off my joints and just extend the longevity of a career. Yeah, wow, that's a great question. A transition. I'm actually going to be a fun one.

So there's a challenge with, there can be a challenge with guys like you, Jake, because he knows nothing about sports. No, I don't. You know what, you know what the challenge is. The ball over the net. A lot of people, a lot of people won't get this, but you, you, you, you, you built a lot of muscle and you kept it for a long time, right? You played at a high level and it's going to be hard to lose some of that.

Believe it or not, we have a friend, Ben Pekolsky, professional bodybuilder. And he was trying, he was literally trying to lose muscle. He was a pro bodybuilder, trying to lose muscle. He was a pro bodybuilder trying to lose muscle. He was talking about how hard it was because his body was just holding on. I can't identify with this because I probably lose muscle just by talking about. I think I just lost a couple pounds right now on this podcast. So it's going to be kind of tough. So you got to balance out is the performance and the size goals because bigger guys sometimes can move really, really well because their strength to weight ratio is so incredible.

And I'm sure you've experienced this playing professional sports. Some guys so big, but they're so strong for their size that they move like somebody that's much lighter. So that's the thing you wanna weigh out, you wanna kind of weigh that on the scale. As far as the weight loss is concerned, this is gonna be, it's all diet.

Yeah, nutrition. This is going to be all diet. You would have to cut your calories. I would keep your protein intake high. And it's going to be a balance between fat and carbohydrates. You know, cutting carbs is for some people an easier way, but the problem with that is you may notice some declines in performance and endurance from doing that.

So it's, and this is quite individual. Some people need more carbs and other. I would start to balance that out while cutting calories and just seeing how you feel and take your time with something like this. Are you on a time frame? Do you have a set date that you need to lose weight by? Oh, no, no, that's actually a huge reason why I switched

why I'm looking at volleyball. Because you look at guys like Jake Gibb, who's 45 years old, still playing in the Olympics. So I'm 28. I got time. I'm not in any type of rush. I got. That's why I want to call you guys and do this the right way. I love maps performance and a calorie deficit. I just think that it's perfect for you. It's so mobility focused. So you make the point about reinforcing those joints. And I mean, and you losing the weight is dealt. You're going to feel, you're going to feel better lighter. I mean, we, so you're running any of our programs, by the way, I'm doing maps performance

right now. You are too. Yeah. That in a calorie deficit is going to be, and then I would follow that up with maps, symmetry, I would say symmetry. I probably would have done before. But yeah, I think master forms right now is a perfect answer to that, along with managing your calories appropriately. I'd be realistic with yourself though. I mean, we're trying to drop down, you know, 30, 40 pounds, right? You are going to get weaker, but who cares? You know, especially if you're strength, if you're strength, the weight ratio is really good. Yeah. Yeah. So you're, you're, but you could, I mean, you potentially could stay the same or start. I don't know where you're currently, but that dropping that much weight

is kind of inevitable. We're gonna probably lose some muscle along the way, but that's okay, dude. Like you, you got plenty to go and I would be doing match performance and playing my sport, playing volleyball. Now, there's one other thing, Jake, on your, what you wrote to us,

you're, so you're 270, around 25% body fat, is that correct? Last time I measured and that was it, that's with calipers. I don't know if I'm doing that completely correctly, but that's the last measurement I have. Okay, so here's what's cool about that, is that you can actually drop a lot of body fat, and I mean, technically not need to lose a lot of muscle if any at all to get down to your goal weight of about 240.

If I'm doing the math right, getting you down 10% should bring you, should bring you 20, 30 pounds lower of just body fat. If I'm doing the math right, I think I'm doing that right. So you've got some room with body fat percentage where you can walk, you know, you could play at 15% body fat, which is good athletic body fat to be at. I mean, I know some players are even lower than that, but you could get down 10% body fat, which is good, athletic body fat to be at. I mean, I know some players are even lower than that, but you could get down 10% body fat and hold on to a lot of muscle and get your body weight close

to your goal about that. What that looks like for someone like you is salmate the point, keeping your protein in take high and actually not losing fast. So since we do have time, you're not in a rush on this, we got all the time in the world. If you want to be as lean, as strong, and just just try and drop the body fat to get to it, then the move would actually be to do this very slowly. So still the same protocol follow maps,

performance, play your sport, but don't let yourself drop seven, eight pounds in a week on the scale. Like move it, you don't want to move that fast. You want to be either one, almost staying the same weight for a while, but do it all the things we're saying, or very, very slowly dropping weight on the scale, very slowly. Make sure you're also priming continuously, especially like ankle mobility hips and shoulder. I mean, that's going to be crucial. Yeah, I've actually been doing these over toast guys programs on the mobility days. Oh, beautiful.

Oh, great. He's awesome. Yeah, great stuff. Yeah, that's it. Any other questions for us? No, that was about it. I don't want to take up too much of your time. I appreciate the time you've already given me. So I really appreciate it.

Yeah, excellent, man. Thanks for calling in. Keep us posted, man. I can't wait to hear how this goes. Yes, sir. We'll do. You got it. Boy, some people are just so athletic.

They can go from one sport to another. Yeah, pro level. I mean, when you reach that level of any sport, I think that's pretty true, right? There's very few pro athletes that can't make the, I mean, you may not, you may not be a pro football player than be a pro baseball player, but you could probably pay baseball that most people were multi sport players in high school. And then they specialize and then went because it's the thing is like, especially in the football realm, it was like, you knew a lot of them could play basketball, they could play baseball, you know, and they're just as effective.

And you know, and doing the math, again, two seventy, twenty five percent, that's like, what is that? 60, you're right. He could drop like 25 pounds. And that's right. And just pure body fat, right? Yeah, yeah. And go down like 10 percent and, and be okay and keep his body, keep a lot of his muscle.

Now, he still will lose some strength. There's something interesting about being a higher body fat percentage when it comes to like total neck strength. Well, and also he might lose some strength. Well, and also being in a calorie difference. That's it. There we go. So the combination of the two of those, he's going to, that's why I wanted to prepare him

for that, like not to get hung up on that. But you're right. I think if he does it slowly, he could definitely do it. He could just be leaner. Yeah, for sure. Look, if you like our show, head over to mindpumpfree.com and check out our guides.

We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at my pump. Justin, Adam is on Instagram at my pump.com, and you can find me on Twitter at my pump.com. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

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