Mind Pump: Raw Fitness Truth - 2112: Is 15 Minutes Enough Time for an Effective Workout?

Episode Date: July 6, 2023

Understanding the true value of exercise and sending the right signals to the body. (1:45) The right amount is the least amount to elicit the most change. (10:52) Is 15 Minutes Enough Time for an Effective Workout? #1 - When the total volume is equated, results are equal. (13:03) #2 - Fatigue is the enemy of strength-building. (15:28) #3 - Frequency benefit: practice. (16:30) #4 - Some exercises are far superior. (22:09) #5 - Diet is what makes you lean regardless. (25:13) How to build and improve consistency. (27:34) Related Links/Products Mentioned Special Promotion: MAPS 15 Minutes 50% off! **Code MFP15 at checkout** Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog Muscle Adaptation vs. Muscle Recovery – Mind Pump Blog How Much Training is Necessary to Maintain Strength and Muscle? Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump #2095: How To Smash Through A Strength Plateau Mind Pump Podcast – YouTube Mind Pump Free Resources  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history. This is Mind Pump. Right today's episode, we talk about how you can work out for 15 minutes a day, whether you're a beginner or advanced, and get phenomenal results. I'm not making this up.

It's totally true. In fact, we created a program around this. By the way, we tested it. I hit a PR, I hit a 605 pound deadlift following this protocol. I hadn't gotten anything near that until like 10 years prior. It really works, this program it works. And in today's episode, we break down why this works,

and how you can make it work. By the way, we have a program called Maps 15 Minutes. There's two versions in there. One of them is a convenient version based off of suspension trainer. The second version is with barbells for advanced lifters. If you want to get this program because we're doing this episode, it's half off, 50% off. Go to MapsFitnessProducts.com and then put the code MFP15 for the 50% off discount. Now, this episode is brought to you by our sponsor, Mass Designs.

So by optimizers, it makes a product called Mass Designs. These are digestive enzymes for fitness-minded individuals. Helps your food turn into fuel, turn into recovery, turn into building. So if you get a little bit of blow, you're eating high protein, you need better digestion, just throw some digestive enzymes in with each meal. Make sure it's mass signs. And right now, you'll get a free bottle of mass signs, literally a free bottle while supplies last. Just go to masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mind pump free. And you'll get yourself a free bottle. All right, here comes the show.

15 minutes, literally, that's all you need to build an impressive physique. I'm not making this up. If you do it right, you could train as little as 15 minutes a day, build muscle, build strength, and look impressive. In fact, we did it ourselves. We tested it ourselves.

Now there is a right way to do it. And that's what we're going to talk about in today's episode. But yes, 15 minutes is enough to build an impressive physique. Was it an Arnold who was famous for saying that he could come in and do one set of an exercise and it'd be more affected than someone's spinning like an hour in there? Yeah, most people in the gym do an hour. Yeah, that's what he's to say. Yeah, and I think what the problem with that quote is that it, it kind of makes people think it's all about intensity. So it's like, oh, I'm only going to do one set. So let me just kill myself. A proficiency. Yeah. Do you think that, that's all, do you think that, I don't think that's

all he meant by that? I don't think so either. But I think people see that. Yeah, that's a good point. He knows what he's doing too, which is a major factor. Yeah. I think the important thing to understand as we get into this topic is the, first off, we have to understand the true value of exercise, right? The true value of workouts. People confuse what happens during the workout with the beneficial valuable goals

that they get from the workout itself. So while you're working out, you're burning more calories, you're sweating, you know, all that stuff's happening. And we tend to place all the value on that. So a short workout is not valuable because what could it possibly, how many calories could it burn in 15 minutes?

Not that much, which is true. But that's actually not the value at all. The value is in the adaptation that the workout itself elicits. The workout itself stimulates an adaptation. So the question really is, can you send the right signal for adaptation in just 15 minutes? And then when you ask it that way, the answer is yes. You absolutely can. In fact, you can ask any fitness coach who's been doing this for a long time, and will answer yes. So that's the way you should ask the question. I think that poses it

the question. I think that poses it the right way. Well, it's really the difference between training and exercise, right? Exercise is just the idea of going, is moving, and burning calories, right? And that concept is pretty basic, pretty easy in almost anybody can do it in any order, any fashion. But to move your body, make it change, change your body composition, build muscle, burn body fat,

sculpt your physique, increase performance, require some level of understanding of training. Otherwise, you're just going to the gym and you're just exercising. And something that is programmed really well can be extremely effective. And it's not about the time that you spend in the gym as it is, how effective is the single movement or

the few movements you are doing in that short period of time. Right, it's all about stimulus. How can I send the right signal to my body, create the right environment so that that signal then tells my body to change in the ways that I want. It's not about the damage that I create. Now there is some damage, there's some stress that happens from working out and training. And that does send some of the signal, but that's not all of it. It's not even close to all of it. It's really all about the stimulus. How can I get my body to hear this and then respond and adapt and change and the way they don't want?

And here's your evidence by the way. If it was only about damage and sweating and burning calories, it would be easy. Actually, it would be super easy. All you would have to do is go to the gym and get sore and tired. And it wouldn't matter. In fact, even you have to go to the gym.

You could just in your living room and it wouldn't even matter. And it wouldn't matter. In fact, even you have to go to the gym, you could just in your living room and it wouldn't even matter. And it's funny, a lot of people think that. They think that if they just did that and they just did it long enough, that they will get results. But people who've tried that will tell you, it doesn't work that way.

You get something and then your body stops progressing. And then you're on the slippery slope of doing more to get less, more to get less and nothing happens and you end up going backwards. When you do it right, the right formula, the right application, the right stimulus, you work with your body. You're actually figured out how to get your body to change the way you want. And again, 15 minutes done the right way can do that.

It's enough time to do that. Well, I mean, this is somewhat related, but I remember when I was trying to develop this product for isometric training and realizing that the actual effort that people are outputting a lot of times doesn't even get captured. So you can't really see that as much in terms of like, you can see that with weight moving, you can see that with obviously form and somewhat of their intention, but like in terms of like turning that into adding more muscular tension, recruiting more muscle fibers,

that's all unseen, that is all completely intrinsic. And that's another way to maximize whatever the heck it is that you're doing. If you're setting your body up in good postural position, I'm isolating a muscle if that's another way to maximize whatever the heck it is that you're doing. If you're setting your body up in good postural position, I'm isolating a muscle if that's my goal or I'm like really trying to intensify that specific exercise without adding a lot of excess load and that's gonna like, you know, damage it further.

Like I'm just like producing more of that force output, like that totally transforms the exercise just that alone. Yeah, you're talking about doing it right, doing it the right way. You know, one of my favorite categories of clients to train, and I'm sure you guys felt the same way, when you would get that client who's been working out for a while, works out all the time, can't figure out why they can't lose that 20 pounds. Can't figure out why the body isn't changing. And you get them and you look at their workout

and what they're doing and you know, oh wow. Like they're already showing up. All I gotta do is move a few pieces. Maybe have them do less of this, more of that. And it's gonna blow their freaking minds. And I would do that. Doug, as an example, that when Doug hired me, he reduced his load. I reduced his load and trained him properly. I gave him good programming and I explained this concept to him about sending the signal and again

luckily I'm convincing because I convinced him to trust me and Doug who'd been working out for years and years and years, who thought he had the worst genetics, his body wouldn't respond. All of a sudden he achieved this incredible physique and he worked out like two or three days a week With me and it was all because we did the right way. I Really feel like I could split my all my clients into two buckets You were either the client who fit in the bucket of struggled with

Consistency and discipline and never you know even strong three months of, you know, good, not even great just good eating habits and consistent training. Or you were the other side who have tried everything. You tried all the supplements, you've followed all the magazine plans and every diet and you like working out and you know how to push yourself. There's like literally there there was this clear divide. I could put almost every client in one bucket at the other, and the ones that were in the, I'm frustrated, I've tried all these different things. Most of them were over just over doing it,

over doing it in the sense of everything. They had, their sleep was off because they're stressed, they go getters at work all the time, their training intensity is off, their volume in there, and training is off. Like, their balance of nutrition to their va, was off. And so more often than not scaling those people back ended up producing more results.

Now, granted, having the right balance nutrition, I think, makes a huge difference. But there was this clear divide in my clientele that I could fit you in one of those two buckets. I remember you ever play a game at like modern arcades have these games now where you win tickets, right? So when we were kids it was all video games now it's like half it's like you can win tickets or something. And there's this one where it's this big rotating wheel and you have to crank down on this crank and it spins the wheel.

And if you hit the right pressure, you get the jackpot. If you go too little, it's like one ticket. If you go just a little too hard, it's one ticket. Literally, you have to hit the perfect pressure. Did you like that? Like the price is right? Yes. And I've seen that once in the boardwalk.

This is exactly what it's like with training. If you hit it the right way, jackpot. Yeah. Too little, nothing. Sweet Yeah. Too little, nothing. Sweet spot. Too much, nothing. And so, so how do you know what the right spot is? Well, you start to understand exercise programming.

You had to understand how to apply intensity, et cetera, et cetera. But the starting point is this. The starting point is understanding. When you go into the gym, or you're picking up a dumbbell or a barbell or doing an exercise, the idea is I'm sending a signal. What's gonna send the right signal? And am I going to overdo it so that my body can't adapt? Am I gonna underdo it so my body doesn't get the message?

What signal am I sending? Is this gonna be effective? Or am I just here trying to sweat? If you're just there trying to sweat, well then it doesn't matter what you do, just sweat. If you're there to get your body to change and you really wanna see consistent change in a way that's maintainable or sustainable,

then you wanna do it the right way. Well, it's funny because if you think about any other like program that's tried to attempt to like condense a workout down to like, you know, something like 15 minutes or 10 minutes or whatever, like what do they do? They cut the rest of the way. They cut the rest of the story. I made the hardest, like craziest, like burpy, loaded,

weight loaded type of a workout. You could possibly have to wear it like destroys you, like in like a short amount of time. Meanwhile, what's that gonna look like for you next workout that you have lined up, you know, tomorrow? Yeah. So it's just the intensity is just one of those things like for your next workout that you have lined up tomorrow. So it's just the intensity is just one of those things that has just been buried down people's throats

that that's the answer if you have to be reasonable and judicious with your time. Yeah, no, the reason why that is is because the average consumer can't understand how I can do in a workout that's effective in a quarter of the time. So if you beat the crap out of them now it makes sense to them like, oh, okay, I see why this work feels like they did something. Yeah Wow, I did 10 minutes, but oh my god, I almost died like that makes sense as the way it doesn't work that way. Intensity is a

Is a factor, but it's it's part of the formula. It's like eggs in a cake like you're like, oh eggs are important So let's just put a bunch of eggs in a pan. We're not going to have a cake now. Just have an omelet. So that's intensity, frequency, volume, tempo, like all these factors play a role. And if you do it right, you don't need much. It really does work. The right, the right amount is the least amount to elicit the most change. That's it. That's the right. And the, and the, and the positive part about that, this way used to tell people that are just getting started. That's exciting. Is guess what? Because you haven't done shit. It's going to take very little to a list of change. Because you haven't been doing anything

for six months, a year, two years, three years, the beautiful thing is we're going to make a few subtle changes in the right direction nutritionally. We're going to make a few subtle changes in exercise and training and movement. And're gonna see change and the goal is to just stay ahead of that that plateau curve Right, like we're gonna add just a little bit watch your body start to change Stay there for a little bit of time and then right before you start to plateau add a little bit more or change up a little bit And the goal is for me to do just a little bit more and keep you progressing all the way through right so okay So someone might be like okay, well well, are there studies on exercise to show if there's one form of programming superior to another?

And there are, yes, there's lots of studies. And they can be pretty illuminating. One thing that they've studied that's pretty cool is that when the total volume of your training is equated for. Now, there's going to be some extreme outliers here where this won't work. But generally speaking, when your total volume is equated for, then it doesn't matter if you do, let's say, two, one hour workouts a week or 15 minutes every day. I don't know what 15 times seven is, but I think it comes out to roughly two hours a week or something

like that, right? So, 105. something like that, right? So 105. Something like that, right? So essentially, maybe not. Essentially, if you did the same total time, same total volume, set, weight, you know, reps, everything equal, except here you did it all in one or two days, or and here you did a little bit every day, what they show is that the, it doesn't matter. That the total volume really is what matters. Now where it starts to change a little bit every day, what they show is that the, it doesn't matter, that the total volume really is what matters. Now where it starts to change a little bit is if you're doing too much on one day fatigue sets and stuff like that, but basically it's like this, like okay, so if I hit my chest three days a week or if I hit my chest once a week, which one gives

me better results. If everything's equal, it doesn't matter, really. The study shows that it kind of doesn't matter. It's all about the total amount of volume. So, could you get good results doing 15 to 20 minutes a day? Well, add it up. Add it up. What's the mass? What's that? What's that up to?

20 minutes a day, 70 to 140 minutes a week. That's over two hours a week of exercise. Could you get good results with just two hours of good strength training you could? So it's the same thing. Now, there's a bit of a flaw in that study because like ever every study It's taken over the course of six to 16 weeks probably in a small friend there And the one the thing that it's not accounting for where the 15 minute workout is superior is that person who practice

Chest once for the week gets practice the bench press one time that week Yeah, the person does 15 minutes and they do the same amount of sets But now it's spread over Monday Wednesday Friday now gets to practice bench press one time that week. The person does 15 minutes and they do the same amount of sets, but now it's spread over Monday, Wednesday, Friday. Now it gets to practice bench press three times. And the compounding effect of practicing that movement more times in a week over the course of months, over the course of years, makes you better at that movement.

Making you better at a movement means you get more out of the exercise, getting more out of the exercise equals more results. Yeah, so let's back up for a second. So I mentioned fatigue. So one of the biggest enemy towards building strength and muscle, all things being equal as fatigue. This is why you do sets with strength training and muscle building. This is why you grab dumbbells and barbells and don't rest. If I just go for exercise exercises, do you wrap, wrap, wrap, wrap, wrap,

wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap, wrap's clearly the biggest difference between strength training and not strength training, even if you use the same equipment. So fatigue is the enemy of strength, building, and muscle building. Okay. If we go back to the example of doing all of your chest workout and one workout versus spreading it out, here's what ends up happening by the time you get through halfway of your

chest workout. Fatigue is there. Fatigue set in. So it's not just that you're practicing more by dividing it and spreading it out through the whole week atom. It's that you're practicing better. There's practice what's that saying in sport? Like practice makes perfect perfect practice. Practice makes perfect something more

something like that. Like the way you practice how you play right. If you could take fatigue out of the formula, then your practice is better. The way you perform the exercise is better. So it technically is better to do, instead of doing nine sets of bench press on one day to do three sets, three days a week. So as you teach in your body that movement,

and it's intended function, and it's highest level, so you wanna always address it like, this is what now I'm setting the standard for in terms of like, you know, how my body is going to respond and react. So yeah, to be able to like take the fatigue element out, that's that's really where form and in terms of like force production and being able to like generate the kind of strength, like you start losing that ability,

then you're still teaching your body with those reps. So if you eliminate that part, you just keep the good reps, it's just the compiles in a good direction. I also think that the volume doesn't normally stay the same either. And I speculated with you guys the other day when we discussed this topic. Great point. Is that volume is sets times weight times wraps, right? Or you need that anyway in that order, right? It's basically multiplying all that together. So if you take somebody who bench presses,

say a total of 15 sets in a week of bench press and they now divide it over three days, what ends up happening is you have the ability just to put more weight on the bar because you're fresh each time you go, three days. What ends up happening is you have the ability just to put more weight on the bar because you're fresh each time you go to bench press. That's really all one day. Yeah, all one day. By the time I get to set 10, 11, 12 on chess.

Your volume went down. Way down, away weaker. Everybody knows that, right? So if you actually take that same person and you now divide it up over three, now all the studies, they wanted to measure volume being equated the same. So they had to adjust for that.

And what we've learned from the studies is that there's no one better than the other. But when you add in the element that, do you really think you're as strong and you think that you would not put naturally just, oh, how many times have you gone to bitch pressure? I feel good today. So you add another five or 10 pounds.

That's happening when you spread that out. That's how it works in the real world. Yes, very few people are actually diligently tracking their volume. I can only do this many reps. That's right. That's why you do as many reps as you can do with good form. And if you're doing this exercise broken up over the week

versus only one, you're gonna do more volume. For sure, because you're fresh, 100%. So I think that people are also, you know, not considering that the volume probably isn't gonna be quite, and I know that's what, they intentionally do that for the studies, just to prove the point of, you know, three times a week, once a week or two,

twice a week, it's, you know, splitting hairs, which one's better, but the truth is, you're getting more practice, which was the point I was trying to make, and I know that when you're notes to make. And then on top of that, you probably actually add more volume. So, which is why we're seeing so many people that have been lifting for a long time that have gone through like math 15 and they're going like, what the hell?

I'm seeing PRs or I'm seeing better results. I've been training for a long time and advanced lifter, but I think these are some of the factors that people aren't thinking about. I hit a PR when we created the program. You were following it, you were getting great results. I did the 20, 25 minute version, so more advanced with barbell stuff. And I hit a PR in a deadlift that I hadn't hit numbers even close to that

until maybe 10 years prior. And I worked out less from doing something like that. So it definitely works. You know that I was thinking in terms of like a parallel there, when somebody switches over from always doing higher reps with like crazy fatigue to then doing like low reps where they have to rest, you know. I noticed a dramatic, you know, shift and where they're like, wow, I, you know,

I can keep loading more weight and it's like this phenomenon for them because like literally you're just taking out what normally you'd work through fatigue, and you're just like hyper focused on like performing that specific exercise at its peak level. Yeah, and there's also like the practice element, there's another part of practice with exercise,

which we forget that exercises are skills. So the more often you squat, the better you get at the squat, the better you get at the squat, the more results you can derive from the squat. So the better you get at the squat. The better you get at the squat, the more results you can derive from the squat. So the better you are at exercises, in terms of control and stability and range of motion and connection, the more you'll get out of them. Well, you know, again, if you did 15 sets of squats in one day, how are you going to be practicing that skill by the time you get to set 10?

Now you're just fatigued, and it's all about hammering your quads and your glutes and you're trying to get it through it. Right, but what if you did, I don't know, two sets a day, you know, one day you did three sets. Every day, you practice it every day. Every set, you would look good, every set because you're fresh. You would practice, you would develop the skill of squatting much faster and much better, thus deriving more benefit from this amazing action. Well, and this is really what I took away

from that statement from Arnold, was that, that he has practiced these exercises so many times, so many different ways that he can go in and make it more effective. And maybe intensity is part of that formula too, that he knows how to derive more intensity from the lift, but more importantly, I think he understands how to do the lift better, and that's what really

were all the results. He's set up his body and adjust things like right on the fly, like immediately and just like get into it versus somebody that's gonna, it's gonna take a while for them to kind of get their body ready and adjusted to be able to kind of like produce that type of an optimal lift. Right, the other thing is that, and this is not a, this is nowhere near controversial, some exercises are just more effective than others, just bottom line. Like, a good, you know, three sets of a barbell squat, okay, Is gonna be more effective for muscle and strength

and performance than 15 isolation exercises combined working the same muscles, quads, hamstrings, glutes, abductors, adductors, all these isolation movements, for example, all of them, 15 sets versus three of just barbell squats. The barbell squats will get you there faster and better because it's so much more effective. Well, there's exercises, especially in the body building

a world that are known as finisher, quote unquote finisher. These are movements that are saved for the end of the workout, mainly because they're so fatigued at the end of the workout. It's all like these stuff. Yeah, it's like table flies and. Yeah, it's all these exercises that, like, oh, I'm so fatigued at the end of the workout. It's all these extra stuff. Yeah, it's like table flies and. Yeah, it's all these extra sizes that like, oh, I'm so fatigued, but this I can squeeze out, you know, two more sets or three more sets

of these other movements. Well, when you work out a little every day versus a lot sometimes, it's easier to do the better exercises, the more effective ones. I can squat three sets every day, right? I could not do 14 sets of squats on one day. I could try, but halfway through, they're gonna suck. So what would I do for my legs if I did all those sets

on one day? It was probably gonna look more like five sets of squats and then leg extensions and leg curls and all these other movements because I'm so fatigued. Well, you're able to do more of the effective exercises by doing short frequent workouts, than you are versus doing longer, less frequent workouts, again, back to the fatigue.

Well, and there's a behavior angle here too, right? That studies aren't gonna show this, right? They're gonna try and compare the exercises and things like that, and we already know that the squats superior in that. but the behavioral part that people don't realize is that Because you're only going in to do two or three movements You naturally are going to pick the bigger bang for the more size of the reason why you pick the cable fly peck deck or the Side chest press hammer strength is because you already didn't climb bench You already did flat dumbbell you already you already did flat dumbbell, you already

Did all the bangers and so now you're like I'm fatigued. I did all these things now What else can I do to finish my 15 sets of chests that I'm doing today and so you go to these you know lesser Exercises that aren't giving the same results now if you go to the gym and you're like hey, I'm only doing three sets of chest You're gonna go sideways hammer strength machine like they if you go to the gym and you're like, hey, I'm only doing three sets of chest, you're gonna go sideways hammer strength machine. Like, if you are, you're ditty. Wait a time. Yeah, but you'd be silly to do that. You're gonna go do one of the bangers

and you're gonna be fresh and you're gonna get more out of it. So there's a behavioral component that you're getting here too by doing that is that, listen, I only got to pick two exercises. Well, why am I gonna pick? I know I've heard a million times the top five movements. I'm gonna to pick one of those. And that's going to be part of my workout. Well, there's a great benefit to that because you choose those better exercises every time and you get better results.

That's right. The other part too is where people will make the argument like, well, yeah, but you're not burning many calories. Okay, listen, the worst possible gauge of success of your workouts is how many calories you burn while you work out. First of all, it's not substantial anyway. Go beat yourself up for an hour. Yeah, all those calories is nothing compared to how easy to eat them Anyway, number two the calories you burn while moving your body very quickly figures out how to burn less calories to make up for it Very quickly and there's lots of studies on this just There's studies that show your behaviors are modified. Without you realizing it, so you end up moving less. There's studies that show your body just becomes more efficient with calorie storing.

Your body will pair muscle down to make you lose, to slow down your metabolism. Literally, the calories you burn while you move are inconsequential. Now, I'm not saying moving isn't healthy, it's always good to move. Moving is better than not moving, if it's appropriate. But in terms of fat loss and I got to burn these, that is a complete waste of time.

Stop focusing on that. Instead, look at how you could speed up your metabolism. And that's a much more effective way at looking at calorie burn. How many calories can my body burn on its own? And how can I make that happen in a hotter way more often? How can I make my body one and more calories by itself? Well, we've talked about that at Nazim on the podcast, it's building muscle.

Build muscle, that's the way to do it, but here's the part. When it comes to getting lean, it's almost always about your diet. Speed up your metabolism and then look at your diet. You're not gonna lose weight by trying to burn the calories off through exercise. No, it's a terrible strike.

I mean, and this is a good opportunity to talk about, because probably one of our most popular questions is, is this program for fat loss? Is this program for people like to turn them down? Yeah, when should I reduce my calories? Or am I supposed to be in a calorie surplus or a deficit in this program? Well, it depends on your goal.

Every program that we write is ideal for building muscle and ideal for burning body fat and how you eat accordingly will dictate that. So if your main focus is, I wanna get shredded and I wanna lean and then I'm only gonna be training 15, 20 minutes, okay, it's fine. Then eat in a chloric deficit while you train a 15 to 20 minute workout and you're gonna get lean

and shredded by doing that. If your main goal is to build muscle and you'll have 15, 20 minutes workout, then okay, then eat in a chloric surplus and that's gonna do it. If you're looking for overall this health and balance and you feel pretty good body fat percentage wise, then underlate your calories. But sometimes be in a surplus, sometimes be in a deficit.

Now here's the last thing I'll say, and this isn't necessary, this is a point I think that should be made is that the biggest enemy for most people, I can say the biggest stumbling block for most people when it comes to getting sustainable results as consistency, just really hard for people to be consistent on a regular basis.

It's much easier to be consistent if you do a little every day than it is to do a lot sometimes. It's just a fact. It's harder to take an hour out of your day, two or three days a week, than it is to take 15 to 25 minutes out of your day every single day. It becomes a routine easier or faster. You build the skill of discipline easier.

You don't have to take a side as much time and schedule. It's like, oh, 20 minutes, that happens on accident sometimes. Let's make it happen. In our experiences, coaches and trainers, that was the go-to strategy for someone with consistency issues. People think, oh, they have issues being consistent, make them work out less often.

No, no, no, no. Make them work out way more often, just make the workouts really short. That improves consistency. Uh, hands on. Well, there's an interesting component to that too. And you stop before, like, you get, like, super fatigued and, like, overwhelmed in terms of, like, the training session, like, what that does in terms of like, there's all of that like energy that now fuels you going into the next day.

It's almost like it's a catalyst for now. I get this like energy momentum that swing that kind of goes into the, you know, the following day. And then this is something that you can just slowly kind of build upon versus something that's just to be able to take it right. I'm like, I'm trying to take it all on at once and I'm just hammering my body because I'm like so far behind and whatever, you know, you tell

yourself, but now it's like, I can barely move, you know, I'm sore, I'm hurting, like there's just like a psychological component to that that's powerful. So this might be a bit controversial for trainers because it doesn't fit well or serve their scheduling and doesn't serve them growing their business per se initially at least. And that is if I could go back and do it all over again and I wasn't paid by the hourly session to train people, this is how I would train almost every one of my clients at the beginning. Yeah, it would be these 20 minute typos.

Show up every day. Yeah, show up every day, just do one or two things. That's it. And then, let's be consistent with that. I imagine how many people would have not quit. I know. They've had to be good. And that's building original with that.

That's the controversial point, right? And they would have loved it, they would have felt good. Yes, that's the controversial part here, right? Because I think this is what best serves the client now that I understand this and I've been doing this long what best serves the client now that I understand this and I've been doing this long enough. But I also recognize that that is really difficult to do from a business perspective for clients, for trainers who are getting billed by the hour to do this like 20 minute session for a client. But the reality is this is what would

serve the client the best is to get them started, especially at the beginning, okay? Even though we can talk all day about how, there's plenty of advanced people, I think that would serve them well to reduce their volume and actually train like this, that for sure how everybody would start would be like this. It would be literally one to two movements every single day until that becomes a habit,

like tying their shoe or brushing their teeth, and then I would start to build on top of that until they get to a point where they look back and like, holy shit, I'm training the gym every day for 45, 50 minutes and I absolutely love it. And I'm encouraging it. So we have a program called Maps 15 Minutes that's all about this.

There's two versions in the program. One of them uses a suspension trainer as his ideal for people who conveniences everything. Then there's a barbell version for advanced lifters. That workout takes about 20 minutes. Here's what we're gonna do with this episode. That program, we're gonna make 50% off because of this episode. So if you want to try this like workout a little every day versus what you may be doing now, see how your body responds.

Maps 15 minutes is half off. Here's how you can get it. You go to mapsfitinistproducts.com and then use the coupon code MFP15 for the 50% off discount. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com.

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

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