Mind Pump: Raw Fitness Truth - 215: Weight loss struggle, eating donuts & Pop Tarts, training to failure & MORE

Episode Date: January 7, 2016

Thanks to all of you who submitted questions this week. They flooded in! In this Q&A Sal, Adam & Justin answer your questions about unconventional training (indian clubs, kettle bells, etc), getting certified for personal benefit, eating donuts & Pop Tarts AND staying ripped, cutting calories but not losing weight and why you should not train to failure. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

If you want to pump your body and expand your mind, there's only one place to go. Mite, hop, mite, hop, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Some like it, hot, yeah, heck baby. There's a socket hot. There's a hug. Bump, bump, bump. What are you wearing right now?

This is Han Solo. This is my RIP Han Solo. Oh, I think I just spoiled everybody's day. He didn't see it yet. Wow. You actually are wearing a fucking U. You're actually wearing a T-shirt. I'm wearing a T-shirt.

But Han Solo on it. Fucking hell. I'm gonna ask you a serious question, okay? This is a real question. I already knew this. I already know what the question is. A serious question now. If Han Solo really exists, we would have is a real question. I already know what the question is. Seriously. Now, if Han Solo really exists, he'll go gay for him. Yeah. If he was a real person, no, let me ask him. Let me just ask. A serious question. He's a real person. Han Solo is real,

okay? You meet him. You meet him. He's fucking fought with Luke Skywalker. He's Chewbacca's best friend. And you guys are drinking. Yeah, really drunk. Right. Would you let him suck your dick? If it's... Wow, he thought about it. I mean, I'd rather just conversate. Yeah. Oh, yeah, you need to feel, you need to feel a connection first.

Yeah, I don't want to. That's true. Well, it's, I want to make it a physical thing. It's a feature. Like, that's just takes a different form. It's 2016. I want to keep this cerebral. We have still proven we can't get through a full episode It's a thing. I mean, that just takes a different form. It's 2016. I want to keep this rebar. We have still proven we can't get through a full episode without talking about cock.

Yeah. Well, it's got to say something about this. Sorry. I'm sorry. I'm waiting for a review that's going to point that out. But if you have that's how we say, I really like these guys, but yeah, talks and ball roll. I'm sure some therapists could like psychoanalysts analyze this there, right?

Hey, did you work out today? You did work out. You were doing gobblet squats. You said you said. Yeah, so today was you was doing squats, we gobbles it boom. Today, I'm a gubble. Today was actually the four-time 13, I can list the seven days that I've hit lay so it's kind of like an active recovery day for me. Are you still trying to get your legs bigger than mine? Oh, just wait, dude. Just, just, just.

We're gonna start this again. That we did. We did it in 2016. We never stopped, bro. Hey, you know, we're wearing the same size sweats, but mine are tight. Now everybody knows that's a lie. I got big leg.

That's a lie. Although I was watching the video, the video that we just shot recently, and my girl said you look big. Which video? The last one, the one we did. The one that nobody had has heard or seen yet. Your girlfriend said I look big. She did. Really?

And she was happy that we dropped the mic down so you can see your pretty face. Oh wow. That's very nice. Just the fact that she noticed that, she said that. And say anything to her. I didn't set her up. You guys have a lot in common to you. That's what?

Her night. You both like my muscles. No, um, likes me. That's what, her and I. You both like my muscles. No, um, that's, that's, I, because I know she's honest. So I take that as a compliment because there was one time she said, you don't look that big. To me, or to you after I left. She probably wear three shirts today. No, the very first time she saw you in the gym that she thought, because Instagram, bro, that's why, you know what I'm saying? Like, you're great with the filters.

She, I thought you were a little bit big she's oh honey I thought I don't I don't fucking hide it you know she didn't say you were big what she said was you're a master of your craft honey I thought I thought he was your size and I said oh no no no no no no no no sounds not I'm sounds not our size no I'm smaller but then of course I'm bigger you know what I mean boom what about you, Justin? Do you have a little training session today? Yeah, man. Would you hit?

I got some deficit dads in there. I got some heavy farmer walks and I got some dumbbell bench press. That's fucking awesome. Can we talk about, okay. It's great. I love the fact that he's doing something like deficit dads, but talk about how we came about that. Why you would put that in one?

I was getting run you down. Okay, explain why, because I think I see stuff all the time, and I see people use chains now. I see people use bands now. I see people doing a lot of things that change in their rest periods and the plyometric work,

and everybody's kind of getting the idea that all these different modalities are somewhat important to a training program, but when you do certain things like that, there normally needs to be a, there should be. Doesn't need to be, there should be a purpose behind why do it. So it's not like Justin just comes and I know this about this, why I'm going to make him explain it. I know he didn't just show up to the gym and go, you know what, I haven't done deficit debts in a long time, so I'm going to do deficit debts. Like what made you decide to put that in your program?

No, it's because I was working out the week before that with you. And we were doing dead lifts and I just was kinda talking my way through the challenges I was having with that lift. Is for me, it was like, I thought it was all psychological because I had hurt myself before and then I was kinda getting to this point where I felt like I had a sticking point. And so, you know, this is why it's critical

you have somebody else there to kinda point things out for you because for me, I thought my sticking point. And so, you know, this is why it's critical you have somebody else there to kind of point things out for you because for me, I thought my sticking point was higher and it was more towards my lockout. And Adam's like, no, dude, I think that, you know, you're strong in your lockout once it gets up there, it's boom, it's up. It's really, it's that, it's that getting it off the ground, you know, where he sees a lot of slow movement there.

Which makes a lot of sense considering you you like to do so many power cleans. Yeah. All that all that's coming up as soon as I said that to him like a live broad dominant. A light ball when it is head. I said, let's be honest. I said, let's think about this when you're pulling the first initial pull off the floor is is a lot of hamstring, right? You load your hamstring.

It gets kind of that first engage my strong and my hamstrings. I was thinking about those like not strong. I barely do. I'm not. But like, it's not strong. I rarely do that. But as soon as his glutes come in, that's how I was telling him like, now I said, when I'm watching you, as soon as that hit, that hip starts to come forward

and your glutes start to really fire, you're up. But that first initial with the hamstring takes it up off the floor, you can see when you get, when we start lifting really heavy, that's where it starts to lag. Yeah, he's the reverse glute ham raises. That's good for that.

Yeah, I do, I do actually. And I need you to show me how to do that properly. I've never actually used one of those before. I mean, I'll do hands on. I'll make sure and put my hands on. Where's wait, wait, wait, wait. Say what again, what exercise? The glue ham raise, when you do reverse.

What do you mean? I'm an externally sort of probe you. So you know back extensions, right? Yeah. Okay reverse glute ham is the actually make a machine for now. Yeah. You flip the other way and your legs are will come up. Yeah. But you can load your legs with weight. Oh, so he has that where you. That's not saying you're not your stomach. You lay your stomach over on the bench and you can act. Okay. Yeah. Okay. And that so I've never used it. It's a little

bit SNM. I've I've never used it before. but power lifters and strength athletes swear by increasing their deadlift. Serious post year change. They just say it's one of the best exercises you could do for deadlift. I do good mornings, which good mornings for me. I go light and I do full range of motion focus on the stretches. That gives me a strong, that's good for my deadlifts. But I've never used the, the glute ham race. So I'm super.

This is an interesting topic though too. Like not to detract us from the Q&A, but. From the what? Qua. Qua. Qua. Qua. Qua.

Well, just kidding. No. We'll get to the qua in a second. We'll get to the qua. I was just going to say like, so that's something I notice about myself. I want to work on going forward here. That's a weakness of mine. Like, I was just gonna say, so that's something I notice about myself. I wanna work on going forward here. That's a weakness of mine.

Like, I don't know if you guys have had a moment of that where you've been training and you realize, well, this is something I need to address. I don't have any weaknesses. I see fuckers. He has with the qual, Doug. No, no, I tried. No, I think that's a great point,

just in it, something that I actually plan to bring this up on one of these episodes, but since you did go this way, it's a big thing that I've been going through this whole last year. So, if I recap 2015 of my training, this never looks like what it looks like right now. And that's not just because of me following through our maps programs and doing everything that we've been designing, we're gonna, but not just because of that, but my whole focus, when I got into competing and started doing that and became so aesthetic driven

and trying to balance my body, because when you're competing on stage and people are judging you and looking at you, the more aesthetics is balanced, I can't have muscles out of proportion, it doesn't look well on stage and you want this look. And so for me, for so many years, I mean, I love training arms. Just like probably every other dude loves the training arms.

I never touch my arms anymore. Like literally, I do, like, and if I do, it's like one exercise. I used to blast, buys and tries twice a week, blast them twice a week. At least that was super setting, drop setting, all kinds of like tons of volume, tons of volume. I literally now weeks will go by, but the amount of volume then and frequency that I've put now on, on my legs and balancing out my lower half is been a huge transition. And it's, you know, and a lot of that has been tough because I don't

like doing it. It's not as fun. You like to do stuff you're really good at. Like, you know, I used to love you. Curling dumbbells way more than everybody else does and blasting these crazy workouts and feeling amazing because my arms are all pumped and, but to check that and go like, you know what, like, if I'm truly trying to balance this physique out,

then I'm way behind and here and here and here and that needs to become a, that's hard to do, It's hard to it's not as fun. It's more fun Let's be honest when you lift weights to do all the shit you're good at and I of course I think this is a major issue that a lot of people struggle I mean, let's be honest if you struggle with it you struggle with it Probably a good percentage of the people that listen to the radio show have the same thing too you start working out You you just naturally navigate or not navigate and gravitate towards the stuff that you're good at because you're good at it. And that

can actually be kind of a curse because you find yourself building this imbalance physique and imbalance. If you're feeding right into them, you are feeding right into it. And one, it's either going to hinder other lifts later on too. You're not going to be as aesthetic and as balanced symmetrically or the worst case scenario, it ends up causing injuries and muscle and balance. Well, a lot of people don't even, which is probably the most common.

A lot of people, especially the Matt Sovers, don't just do what they're good at, they do what they know. It's not even that they're good at it. They just know it. It's a good point. I know this exercise, I'm gonna do that one. I know that exercise, I'm gonna do that one, and that's it, that's all they do.

Because in this order, in this sequence, exactly, I know that exercise, I'm gonna do that one and that's it, that's all they do. You know, cause this order and this sequence, exactly, I know that machine. It's familiar and easy, I can do it. This is why when new machines get put in the gym and old ones get taken out, that do the same area, muscle or whatever, people freak the fuck out. Because they just knew how to use that one

and now you took it and I don't know how to use it anymore. Yeah, no, I'm with you. And it's time for Somebody who's let's see for the first time is going Q and A time Man in an hour All right Nice lead into modern day dad's question about unconventional fitness one of our one of our favorite new followers Yeah, it's got a great page on his awesome in the modern day moms to check check her out to great great page

So he's asking about unconventional fitness. He's talking about kettlebells Inding clubs that type of thing and he's wondering if this is just a fad If it's truly functional or is it just good as an addition to heavyweight training? Well, yeah, I think as far as that kind of equipment goes, it's very relevant. It's very complimentary. I definitely wouldn't throw away any of the major compound less because that's, you know, we've always talked about this as being like one of the major bang for your buck type movements. If you're looking for strength, basically anything to give you your foundation. And then from there, these other types of things, the Mace Bell, the Indian clubs, they

just have a lot more relevance to me for mobility, for just joint health. I could see this doing this long term. Like I could see doing those types of exercises when I don't feel like doing, you know, deadlifts and squats and, you know, just the movement of it is very conducive to good mechanics and it just keeps me loose and happy. And I feel like that's a, you know, that's what we're seeking in fitness. Well, I like this quite. I think it's such a great question because I see so many people either one misuse it, either just incorrectly or in terrible fashion, right? Or abuse it to where they get so indoctrined by the philosophy behind the sides, but of course,

if you went to a kettlebell or an Indian club website, what are they going to sell you on? It's the end all right. That's the one thing that we pride ourselves about. Mine pump is not ever doing that. Just even the way we talk about our programs, like they're you evolve them, you modify, you change. But wait until I come out with a product and that's all I'm going to do.

Undermine everything. Yeah. Try my Indian clubs because we're high Indian clubs. But you know what, just the term, just the way he asks the question, okay? The term unconventional fitness, unconventional just means what a lot of people are not doing right now.

Like that doesn't make it better. It just means it's not what people are doing. I could choose to eat a steak with a 15 foot spear. That would be unconventional way to eat steak. It would make it better. So I think some people use the word unconventional and say, oh, it's different. It's better. Not always true.

Now in this case, it is true in terms of the complimentary aspect. But let's also remember, kettlebells, mace bells, clubs were around before barbells and dumbbells. They're actually older. So I wouldn't consider that a fad. Not a fad. Those are origin ancient tools. The original dumbbell, here's a little history.

The original dumbbell was a kettlebell. A kettlebell is a bell that's filled with iron. Back in the day, the story goes, and this, of course, is all hearsay. I don't know if there's any real historical fact behind it, but this is what's accepted, was that people noticed that bell ringers, people that rang bells with their arms, had muscular forms.

Right, arms, yeah. So what they did was, is they took the bell part out, the part that rings when you swing it, because you don't wanna be ringing a bell all over the place where you're trying to exercise. And he's really shaking. Ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch-ch rings when you swing it because you don't want to be ringing a bell all over the place where you try to exercise. And the bell didn't make any more sound because they took the middle out. So now it's a dumb bell.

And that's where the term dumb bell comes from. Kettlebells, those things all existed before weights did. Now weights are never going to go away, you know, the traditional exercises because by far they're the most effective bang for your bucket. There's not a single exercise that you could do that will give you the same benefit of a squat with a barbell or a deadlift or a bench press or overhead press. You can't replace those.

It's very difficult to replace that. Let's say it's an expression of force. Well, let's take it to the next level. Or I would say that what is a fat is a majority of what you see in the gym. Smith machine working out all these fancy twist and in turn in your fucking body when you do a chest press and doing all this all this weird shit. Most of what you see in the gym right now is mostly a fact. You see machines come and go. Yeah, exactly. I'll tell you. I'll tell you. Those

are fats. You know, it's on its way out. Yeah. What? Mark my words. This was a huge deal back when I was managing gyms about 14, 13 years ago. It was the machine, the bodybuilders were using everybody's looking at. You go to gold now and it's full of this type of machine and it's the hammer strength. Hammer strength machines are going to, you're going to see less and less machines period. Hammer strength were supposedly, you were supposedly different types of resistance. It was a different feel. The bottom, here's the truth.

If I wanna use a machine, I'm more likely to use a plate loaded machine because it's gonna provide consistent resistance. I don't wanna machine that tries to mimic free weights because you can't mimic free weights. You see what I'm saying? So I think, you and I. You're doing a different concept, you know, to.

Well, you're set. What do we see? We see hoist coming in. That's the big new one now because it moves with your body. So it complements, complements that. And that's the spin on that. The spin on that is that, you know, it's still a fucking machine. Right. No, just because it elevates a little bit when you pull in for the row and it,

and it could get a little more angular sort of tactics. And so that necessarily is not, it just makes it another fat. Like everything else that's that we've seen set the gym. So what's what's rare is actually seeing some of this, the better lifting and using of the kettlebells, the Indian clubs, or people just quite frankly using a squat rack and squatting and deadlifting and overhead pressing. Yeah, I feel like, I don't know, like if you look at machines and just how I don't know, like if you look at machines and just how it's not easy to duplicate that, like over time.

So the ones, like the most simple things that we've always seen, like whether it's a T or X or even a Stratt, like kettlebells and like these things that are like simple enough that like somebody could like hand make it almost or like, you know, go into their iron shop and just, you know, wheeled it. Those are the ones that you see never going away. Like, you see all these like wheels and pulleys and all these things like more. You know what I mean?

They morph into all these different concepts and it just becomes so elaborate that people are. They're not that much different than the original Nautilus machines, to be honest with you. And like I said, with the plate loaded things like hammer strength. Here's why hammer strength got popular number one Doreen Yates was a big fan of them and that's because Doreen Yates picked up from You know was Mike Mencer's Arthur Jones

Well, and let's let's be honest was he was he really or is he sponsored? I don't know. I mean that's that's right. But here's the thing Here's a probably never even used to goddamn things here's Before when you would use a mind-bubb surprise what my bump is all about is calling on that shit out I mean most that's how it'd be surprised like he like he uses that shit get the fuck out of here He doesn't use hammer strings, but I'm sure he said in the magazine But guys keep this in mind too. Don't forget this in the past if you're using a machine and using a lot of weight The only thing you see is the stack. With this hammer string, I get to put plates on it. Now I get to look like a moving tons of weight. And the way they design the machines is you can use, like, I'd say dudes

Pressing three plates on a hammer string chest press that couldn't fucking press one and a half plates on the bench. So if you want to make a machine that sells a lot of fucking machines, a number one, make it look like, make it so that people can move a lot of weight. And number two, make it feel easy. Well, here's, that's pretty much what the break down. Here's where I see, like, and we're talking about, like, what's gonna last? Like, I don't think a lot of tech is gonna last. Like, we've tried various forms of it to infuse that

into what we're doing. Like the air pressure. Is she, like, remember the, yeah, the, yeah, remember the, yeah? Remember the, yeah, the, it's all these distracting tools and all these things. You know, they're great in their novelties, but you know, what will stick is actual metrics

that are different or metrics that you can apply into your workout that gives you real feedback. Right. The tools are going to be the old school tools. Exactly. The tools will be old school, but now you get like tangible. God, what a great point.

What a great point. That's, you couldn't be so right on right there. 100% dude. That's, that's, you know that. You know the gyms. What did gold just, what are they getting in? Like four platforms. Platforms.

Like platforms are, those existed before any machines did. Yeah. Yeah, so I don't see, I don't see any, I think the future gyms are gonna have less machines, except for the shitty ones like Planet Fitness, but I think you're gonna see less machines, more free weights, more kettlebells, more clubs, you know, smaller gyms. But better ways to, like Justin said, to measure what you're doing and to be more accurate about, you know, how you are, what, what, what, what, what, what,

modality are you currently training it? That to me is like, I watch people lift and I feel like every person that I, and I'm such a people watcher, right? This is what I do between my rest periods. I stare at everybody just so you guys know, and then I come on here and talk about you. And I'm just kidding. So what I know, this is not kidding. They listen to my pump.

You know, you do this. This is what everybody does. Well, you know what, and I feel okay about saying it because I'm the same, I was the same way too. You know, you come into the gym and you get into your patterns and your routines. You have your machines or you have your, maybe you're a good squadron, deadlift or two, but you have your things that you do on a regular basis and you, it's really hard to learn how to pull yourself out and look at yourself and say,

like, how long have I been kind of training that way? How long have I been resting the same periods, lifting at the same intensity level, training for the same, like everything is starting to look the same. And what I'm really good at, I'm getting really good at just just working out and that's it. I'm kind of getting in this, which is fine if your goal is to just do that. But most people are in the gym trying to make progress, whatever their fitness journey is, whether it be in performance, whether it be in aesthetics, whether whatever it is. Most people are in there working towards something, but a lot of people don't realize they're caught in the like wellness aspect of

it, just kind of going through the motions and the movement. So I think having, having tools that will measure that and try to, will be more glaring and the feedback is what people need to be told that like something digitally. It says like, yo bro, look down at your phone. You're like, uh, that's the seventh day in a row that you've been working at 75% intensity and resting at 60 seconds and stuff like that try and just be switching that shit up you should be over here and you know I'm saying like it makes it easier for coaches makes it easier for the person to understand what's going on you know don't give people better results. Yeah and then you get a backlog of like all kinds of information

that you can actually really assess and diagnose like what's going on. Great point. Future fitness right there. Less shit. More tech. Here it is. Parts matrix.

Yeah. Matrix go. Next question. Mitchell Cochrane. He's asking if it be worth getting certified just to educate himself rather than to become a trainer. Sure. Um, that's a great way to educate yourself,

but it's kind of expensive. I think that like a cheap certification will run you like 600 bucks now. Well, it's like me getting a college degree and you guys not, you know what I mean? Like who cares? Yeah, there's a lot to learn. You can learn quite a bit on your own.

You can. Actually, you can learn it all on your own. All the information's out there. Look, if actually you could probably Google, or go go on yeah, I'd say you could probably Google, you know, any SM textbook for sale and you could probably find it for real cheap. Yeah. And just read it. Well, honestly, if you don't have any sort of aspirations ever going towards being a personal trainer, then it probably is worth us because most of the certifications are kind of like what we, all the stuff

we already talk about, but then they can't. Safety tape. Exactly. There is safety tape and there is things that are conflicting. So, I mean, if you're just purely getting it for education,

and honestly, I mean, and not to sound vain, but you're gonna be better off just listening to us. Actually, you know? And asking good questions on here, like you always do. I mean, Mitchell has always got great questions on here and I know you're a foreign member too.

So continuing to challenge us that way if there's things you want to know more. I promise, I mean, we want to know more. I think I've learned more in the last year as far as the acceleration of knowledge. I mean, obviously, had a whole bunch of it coming in before, but I feel like we've even forced ourselves to grow more because we're trying to stay on top of the cutting edge stuff. I mean, so had a whole bunch of it coming in before, but I feel like we've even forced ourselves to grow more, because we're trying to stay on top of the cutting edge stuff.

I mean, so we're always like, well, that's what we're seeking. So our level of involvement with that is really just trying. And I do feel as far as 2016, we're going to try and aggressively go find and more interesting people that have things that will help us like expand on our knowledge base as far as fitness, health, wellness,

all that kind of stuff. But yeah, it's really just the pursuit of it. I mean, you seeking that out, there's lots of information out now that it's easier, like more readily accessible that I feel like- It's all there. You know, or even just showing up to these seminars,

like what I used to do after I got out of the certification mode, was just look for like events in seminars and like kettlebell workshops and things like that. And I would just pop in and pay whatever price I was gonna pay for the certain ones that gave me the most interest. And I'm a real hands on guy,

and that's where I learned the most. I would say this too, this popped in my head. If you've got, you know, if you're thinking of investing in a certification, which will cost you maybe 600 bucks, you're probably, you get much better knowledge out of it by taking that money and spending it on a very, very good coach, a very, very good personal training coach who then can train you with the understanding that he's going to teach you,

he or she's's gonna teach you also So find someone who's good. That's not that easy though. Let's be honest. Well, I'm just saying find someone who's good He knows you know it might take you a little while But you find someone who's good and you find out what they know and you know the background and experience and tell them look I want to hire you but I want to hire you to train me but also to learn from you and how you train people And you would get more out of that if you found that person than you would in a certification in my opinion. I know, I agree.

If there's no desire to ever train, then it's kind of a waste of money, you know, and that only because of that, because you're not going to put it towards making money. The amount of knowledge in there, like Sal is saying and Justin, you are better off dropping into seminars, you know, searching out the information through somebody else. But if you were ever... I mean, if it's an accomplishment, he wants to, you know, it feels like...

And if it's something that you may achieve to that... You may possibly do. Maybe right now you don't think you're going to, but you think, well, maybe I will. Maybe I'll fall in love with this after I get certified and want to do it. This will usually happen. Yeah, exactly.

So if you see yourself as potentially being that person, then absolutely, I think it's a great idea to go do that because it may open a new door for you. Yeah, it's a great career, even if you're already in a career. Yeah, and I mean, some people like move ship. Like, it doesn't even matter. That's the beauty of this industry is that like, my dad, for instance, say he's retiring,

he could get into the fitness industry. Right. That is there and it's open for people. That's right. So next question from Saints fan Bob, the best way for an obese female to lose weight when she hardly eats anything. Well, uh, not a bulk damage. Yeah. So before we go into that, um, does she for sure have her track for at least two weeks? Number one, because I met lots of people

like I barely eat anything and then you really pay attention you're like, actually, maybe you're drinking everything in. Right, you're actually consuming quite a, you know, more than you're burning. But let's say that that's true and it's rare. I'm gonna tell you something right now, Saints fan Bob. It's actually metabolic damage or adrenal fatigue

or whatever is more rare than someone miscalculating their calories. Oh, if you compare to that, yeah, it's way, but if you do find nine times out of 10, it's the other stuff. It's people just don't realize how little they move and how much they how much they consume. Right. It's another good point. But let's say, let's say she does have that. Let's say she does have metabolic damage. You're going to have to focus on a building up your metabolism. And it's going to take you a while. So really, it's I would say forget about losing anyway, and just focus on improving your health through eating

healthy food. That's good for you. Forget about calories for now. Just stuff that's good for you. And focusing on resistance training should be your main focus. Two or three days a week in the gym with weights, traditional straight sets, get stronger so you can lift more weight, do more reps, start slow, build up your metabolism. It's going to take you a while. It could take three to six months. Some people take longer to get to the where their body stops being so damn slow in terms of the time. Well, I'm going to take it one step further just because of this is very close to home with me.

I get a lot of clients actually like this that they do have metabolic damage like sound like I was saying, Sal, though, nine out of 10 times, it's somebody who just can't count very well. And more often than not, it's a movement issue, especially when it's a no-beast person. So let's be honest, the heavier you become, the more work it is to actually move your ass around, and you subconsciously find ways to do less and to move less because of that. It's amazing. A lot of times any of my clients that would be considered clinically obese when we're

pushing those numbers, their steps are like literally less than like 2000 a day. I mean, that is like crazy low. And now as Americans, we're already low like around the 4,000 number as it is. So someone like that before I even tell her, that's hard not to do 10,000 just walking around. Exactly, right? Crazy.

And that's just good. And that's always white so glaring. It's also why I'm a huge advocate for people, especially somebody like this, to own a wearable, to get a tool. I would highly recommend a wearable. to own a wearable, to get a tool. I would highly recommend, you know, a wearable. Whatever brand, I mean, I'm a Fitbit guy, Justin likes the basis watch.

The basis watch, you know, there, you don't wanna, you want one of the more credible ones like those because the ones that might be a little bit cheaper are in his accurate. And I would start tracking her movement and having her log her food. And I wanna see where her baseline is at. I want to be able to look at it. If she really cares about changing her life, she will make this step where, okay, you download an app

like my fitness bell or fat secret, both her good apps for tracking food, very user friendly, super easy while you're sitting there stuffing your face. You could be typing in exactly what you're consuming and it populates and calculates for you. And once she's done that and tracked it for a week or two for me, then I can look out and see that. And then if she's got, especially if she's got a wearable, I can see at an activity level. And more often not, I get someone who's like 260 pounds and they're moving a thousand to two thousand steps a day.

And they're eating about 2500 calories, which is not a lot of calories. But it is if you don't move. It is if you don't move, you know, and if the abasus now slow, yeah, these are such perfect like metrics though for a person just starting out like steps, right? I mean even for everybody else like it's you know They come and go like we kind of get excited about them. I'm like, yeah, you know, yeah, okay I get it. I get my routine for people that like they need help like this like they have like You know, well, they think it's just based off their eating and it's just like it's eye-opening It's revolutionary. It's something that like they found out something about themselves That like okay now I can control this and I could just do this little, I do 500 more steps.

You know, I'm gonna be way better off. It's the first way I actually coach anybody is I break them all the way down, figure out what they're eating. Then when I start them back up, we folk before we even talk about weight training and lifting weights, we actually focus just on their movement

and their activity level, just teaching them how to be aware of how little they move and how important is that they just create more movement in their lifestyle. And I find it a much easier way to coach people, especially when we talk about somebody who's obese and just getting started and already feels like she doesn't get to eat very much. It's a very sensitive person to have to deal with male or female. And they're very delicate

because they can easily get pushed. The wrong direction really quick by a bad trainer or they can have a very bad experience or they can get very frustrated because they work so, so hard and then they find themselves a month later. Nothing. Yeah, with a pound down or that's it.

And they're like, I starve myself. I killed my body seven days a week for a month to be 259 pounds. Fuck it. I'd rather eat all the donuts and McDonald's and not move as much and be a pound heavier. What do I, why am I doing this? And at this rate, it'll take me the rest of my life

and that's what they start telling themselves. And it's, so it's a very delicate situation. No, man, do you focus on getting health in first? Yeah, eating exactly. Lifting weights, traditional style, and that's it. Start with that. And as things start to pick up, then you can start being a little more specific with your diet and your exercise. But it's start like that. If you're, if you're literally one of those people with that kind of metabolic damage, well, when they, I want to go, because this is, this gets asked

a lot. We get a lot of people asking about metabolic damage. And I feel like we've already talked about a couple of times, but I feel like we've already talked about it a couple times, but I feel like it's such a good topic. One, because there's a lot of controversy about it. Some people don't believe that exist still. Some people think that there are. Well, it's not medically accepted. It still isn't.

Yeah, it's yeah, exactly. So it is one of those terms that we're in that gray area still, but I'll tell you right now, I've dealt with it hand on where I've had some of you. All trainers have. Who is 263, 300 pounds and is literally eating two, three times a day of hardly any food. So it's sad was saying about getting healthy. So after I've had, and this is important that they track their food so I can see what they are currently doing. So

let's just say hypothetically that she's eating really low way lower than what I even said. She's only eating 1100 or 1300 calories. So the first thing I'm gonna do is I'm gonna break down where her 1300 calories is coming from and he's doing exactly what's out there. Is teacher had to eat healthier, more balanced. That's what the nutrition survival guide is all about. That's why we created that. Was we didn't create a diet for you to lose weight.

Here follows weight or here's a diet to build muscle. We have a goal calculator in there that you input your numbers and you can create your own goals based off your calories, but it's to teach people how to grocery shop and how to eat balance and eat the right way. Once she's now, now I take those calories that she's already currently doing,

and I'm not gonna bump them or decrease them, or decrease them quite yet, I'm gonna mirror them, but with better healthier choices, and I'm just gonna get her moving a little bit more. That right there alone Already starts to change things right away and even people with the most damage I already can start to see the difference in their energy levels and how they're feeling and most quite frankly

Most of them already can feel the kick up in their metabolism just by getting because most of those people are very off on their balance of nutrients They're lacking probably some good healthy fats. They're not getting enough of protein. The calories are mostly consumed by sugars and artificial foods and just shit or you know, it's so getting them balanced out like Salah saying, but that's how I how I would do that. And that's what that that guide was originally for. That seamlessly leads into our next question from modern day dads. Can you really eat donuts, pop tarts, and junk food, lift heavy, and still be aesthetically looking, and look solid without being on gear on gear. Like every day, well, here's the first, here's the first thing. Can you really, I mean, is it possible?

I mean, yeah, I guess. I mean, is it possible that I might get in a fight with the world heavyweight champion in boxing and might throw a lucky punch and, you know, knock them out? Yeah, but, you know, maybe one out of a million times. So I heard, I heard actually in Russia, they, like, they're weight training, Olympic weight training. They would basically the coach had them train all year round every single day and would have them eat candy.

Wow. Crazy. I don't know. Yeah, here's the thing. It might be possible, but it won't be easy. It'll be very, very difficult. And for those that can get away with eating shitty like that or who do the, they take the, if it fits your macros to the millionth level and squeeze in all that crappy food, they're not going to be healthy. Definitely not in the long

term and I want to see if they're able to maintain their aesthetics, you know, for 10, 15 years. Yeah. I highly doubt it. So it's, you're going to do it the hard way if you do it that way. That's for sure. Well, first, I mean, it definitely exists. An example of somebody that exists is our buddy Joe Donnelly. Joe Donnelly is not on gear. The guy eats pizza, the guy drinks, the guy does a lot of things like that. He also burns about 7,500 calories a day. I wouldn't say he's the healthiest person just because he aesthetically looks that way.

I don't have the proof either way, but he's also an anomaly. He's one of the few people that I've ever seen be able to eat and consume that high of a caloric intake like that of those types of foods and still have a aesthetic great physique. So like Sal saying they're rare. The problem is with the like and you've definitely should listen to our if it fits your macros episode that we did back. It was like very beginning right like around episode 30 or 40 somewhere around there somewhere around there between 20 and 50. We did we did an episode on if it fits your macros and you know, the biggest problem that we all have with it is, you know, people like our buddy who does, he posts, he posts stuff like eating a whole pizza. Well, that's okay. When you're

265 pounds of raw muscle and you train and you burn about 1500 calories in a workout, which is crazy. And then you also work 10, 12 hours a day. And you're burning that much. Yeah, you could definitely get away with consuming 2000 calories that are terrible for you in the day, because let's be honest, that's not even half of his intake. But since that's the complete opposite of 90% of the Americans out there, that's the reason why I always had an issue

with trainers and celebrities and people posting all the donuts and I eat a donut. I had a donut probably about a month ago. Yeah, but we gotta be clear though, that doesn't make it healthy. No, exactly. And that's the difference. Because you can be, you can look aesthetic,

you can be ripped, but you could also have poor health. That, and that's where I'm going with this is that you can most certainly do those things, but what we, you don't know what we're doing inside and you most certainly should be able to figure out that if you calculated what a dozen of donuts is and then if you switch that over to, you know, chicken, broccoli and, you know, whatever rice and veggies and all kinds of stuff, you know, and fruit and all those foods, and you did 2000 calories that, you can't possibly tell me they both benefit

the body the same way. Now, what we have learned in science is that you- Well, you're gonna be micronutrient deficient. In a lot of ways. And this is where, you know, this is the thing. If you ate 2000 calories of pizza and 2000 calories of the fruit, the vegetables, the good, the good whole foods that I'm talking about.

And you compared them on that level. You asked those two things, they equal the same from the aesthetic world. From the aesthetic world, they are the same. If I'm like, I don't know the macro. Yeah, exactly. If all I care about is my biceps and my chest and I can follow this, it fits your macros, to do that. Absolutely. You can do that.

But we don't know what you are doing to your body inside long term. Well, we do know. We do know. Well, I'll take it even a step further. You're just still going to not going to look as good as if you were right. You really are right. I told you I could I did a show where I compared just by introducing protein bars. Right.

And I'll tell you something. I know I know. Ex into the eyes. You're unhealthy. And I know a lot into the eyes, you're not unhealthy. And I know a lot of people, guys. A lot of people, I came up through the fitness industry very young, and with some peers that were young, and we were all very into fitness,

and we all took lots of supplements, and we all got away eating shitty, because we burn a lot of calories, and some of us were on gear, and some of us weren't. And now, when I keep in touch with these people who are now in their mid-30s, God, seven or eight out of 10 of us have food intolerances. So all of a sudden we can't eat this, we can't eat that, I have good issues. Some of us have other autoimmune issues that developed

skin issues or joint issues. And I mean, I don't have the proof because I haven't tested them, but I can pretty much guarantee you it was the result of that lifestyle that we had. So, and again, are you gonna look as good? No, nothing looks as good as healthy. I don't give a shit how fucking ripped you are. If you're not healthy on the inside, you just don't look as good. I've seen so many of these people up close in person

who are ripped and on shit tons of gear, and I look at them, I'm like, you just don't look healthy. Tired and beat healthy. Yeah you can just tell on their face they just don't look good and some of these guys they get all massive it's like your face looks like it's gonna have a heart attack. You know what I'm talking about so can you do it and look a certain way yes will it be much more difficult way harder and you're shooting yourself in the foot and if you're just into how you look and you don't give a shit about your health, it's probably the wrong show to listen.

Our final question is from K rock. And we often talk about how it's important not to train the failure. And when she tells people nobody believes her. So she's wanting to know how she can explain it. Anything, so here's a thing. You can use this as an example. If you ever look at, let's say a mailman or a cyclist's calves, they probably have really muscular calves.

I've seen a lot of them like that, or you like this analogy. Or you look at third time. Yeah, I've got a fan of it. Yeah, you look at a, well, no, it's explain why. Yeah, it's true. I'll tell you what, it's true. You look at a plumber's forms, very muscular.

Contractors form. Right. None of them do their loan, do and work. Yeah, none of them do their work to failure. Okay, none of them do their work to failure. So failure is not necessary to elicit changes in the body, but here's the other thing too you want to consider. If let's say we compare failure to stopping to rep short, and let's say failure sends a 5% stronger, which is a lot, but let's say it sends a 5% stronger

signal to build weight, to build muscle, then stopping to rep short. You've got that, which is great, but then you've also got to now encounter the central nervous system hammering effects and the damage effects that happen from going to failure, that overshadow that. So you can have the loudest signal in the world, but if your body is just worried about repairing, then it doesn't really matter. And going to failure, it's very difficult to train with enough frequency when you train to failure. That's the other thing too. We realize a long time ago as trainers and those of you who've been training for a long

time can attest, you know, people tend to do better training a body part a little bit more frequently and going to failure on my legs for six sets, three days a week, too much. It's just going to be too much for most people. It's not going to work. But stopping too rep short, I can get away with it and progress very rapidly. Well, let's be honest, the people that really seem like they benefit from this type of training. It's people that are young, so their hormone levels are through the roof, or they're on extra hormones for recovery. That's really the only way it's like working out. Like people that are, you know, well, even they're beating themselves up every single time day in and day out. Like, they're not going to see a whole lot of progress. Even well, even then beating themselves up every single time day in and day out, like,

they're not going to see a whole lot of progress. Even then, it kind of reminds me the last question with the, if it fits your macros question, like, you can do it. There's lots of guys. We have lots of buddies that train that way, that train always to failure. That's their mentality is to, is to, to be smooth all the time. And, yeah, I mean, I wrote a post on this a while back why I used to hate that a noise, to shit out of me because it's not, here's the deal,

it's not the most effective way. Just like the IIFYM. That's a good answer. Okay, IIFYM is yes, you absolutely can follow that way of eating and get it in ripped shape. Absolutely. Is it the healthiest way? Absolutely not.

And we do have science to prove it's not the healthiest way, but you can argue that it's effective and you can get it done. So is training to failure. Training to failure is, yeah, you can argue that it's effective and you can get it done. So is training to failure. Training to failure is, yeah, you can train to failure and that there's things that stimulate because of it. And there's ways that your body will adapt and grow because of it, but is it the most effective way to do that?

Absolutely not. There's a much more. Maybe it's short term and it's quick. Yeah. Quick results. And just like just like the analogy I'm giving with the fits for your macros, it's the it's stuff that's going on inside that people don't really realize where they're where they're losing out on that And you're losing out on the training to failure

You're frying your central nervous system first of all by doing that Plus you can also track a try this and this is what I used to tell people so I didn't have the knowledge You sell you so before sale existed when people would talk to me about this I would explain to somebody break it down from a volume perspective. Volume will make it more... No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, movements they do, right? And they do five sets of five, whatever it is. Well, by the time they get to their second exercise, they're probably almost completely fried from the very first one. So then when they get to the second one,

all these secondary muscles have to kick in to help out and to push this weight up and stuff. And when it ends up happening, when you look at the amount of volume that your chest can end up handling, it really always ends up being the same where you could probably do a little bit more by not going to failure. And that's how I always got guys to do it. I'd be like, all right, check this out. I

know you're big on the failure thing, right? But I want you to pay attention. And we're going to do it. And I asked them normally what their chest routine was they just did before. And I already know that they train like failure because everybody does this. And so then I go, okay, so today I'm going to title today's workout two in the tank. I don't you ever to go beyond knowing that you could still do two more reps If you know that you can do two more reps you stop right there Don't ever take it to a point where you think you might not be able to at least get one more because then I know you're not really doing that And I say we're gonna we're gonna follow your exact same chest routine

And then by the time we get to the second or third exercise They're pressing more weight or they're doing more weight than they just did on the previous time that they worked it out. And I'm explaining to him, that's because you're not fried, because you're not fried from the first two and you're actually allowing your button. Now you can actually handle a little bit more weight. And then when you mathematically break it down, we end up doing more volume. It's a huge, it was one of the biggest paradigm shifts for me. Just to realize that the second I stopped going to failure instantly I built muscle literally this second week

Of not going to failure. I was getting stronger all of a sudden I'm like wow, this is great. Yeah, and I can't tell you how many people I know who are very experienced You know in the gym worked out for years. I convinced them to do this. They all they do is change I didn't even change a routine. They just stop going to failure every single one of them starts progressing so change over team. They just stop going to failure. Every single one starts progressing. So, you just got to try it. And it's funny to me. It's like whenever you present something with some scientific basis and experience, and the person's so fucking afraid to try it for a couple weeks, like, what's the worst that could happen? Like, you're already not progressing. What's gonna happen next couple weeks? You're not gonna progress still fine. Yeah, but dude, I could do like,

you know, four-hour pounds. Right. Like, do it. Right, so it's like try it and watch what, and just see what happens. And people are shocked. They're shocked. Look, your body has to fight between recovery and adaptation. And if you give recovery, you make recovery the priority,

you're not gonna adapt. Your body's just gonna try and heal the whole time. It's not gonna try and get strong, or it's not, it doesn't have the ability to. You wanna make adaptation the priority. If working out was super easy, but that was the best way to get your body to progress, and that's the way you fucking work out. If you're just going to the gym because you like to beat yourself up, then stay home and

punch yourself in the head and run into the wall. I don't know, do something else that beats you up because you're wasting your time. You know what I'm saying? And your gym membership. You're wasting it. You're there to progress and adapt, then do what gets you to progress and adapt. And if you're spinning your tires in the track and slamming your head against the wall

and nothing's working, it's time to change it. And I guarantee you, a lot of the, you hardcore people who are listening, a lot of you gym rats are over applying intensity and not applying enough frequency. Switch those two around and watch what happens. If you want to be a real dick about it, get asked him why they're not changing for the last six months.

Yeah. Why aren't you progressing? Well, if you're doing this failure thing all the time and it's supposed to be so great, how come you look the same as you did six months ago? Yeah. Well, let me ask you guys, this is trainers. If I gave you a totally decondition 65 year old woman, could you train her properly and get away with

an everyday workout versus would you be able to train her to absolute failure for 30 minutes? Which one do you think will kill her? First. Yeah, exactly. You see what I'm saying? You can over apply intensity easily, way easier than frequency,

just because people have a time constraints. Well, the problem, you, I mean, you've said this before about the different understanding the different recovery systems, what's going on? There's one where the body is trying to adapt and then there's one where the body is trying to recover and it's completely separate systems. And what happens when you focus so much

on blasting yourself, everything gets prioritized just trying to recover, just trying to recover versus adapting and growing. And in fact, if I hit something so hard that three, four days later, it's still sore. Most people still think that's awesome. They're like, oh my God, I got a good one this week. It's there. I did legs on Monday. It's Friday. I can fucking still feel them. Like to me, that was a failure. If I did that, I'm like, I way over did it I did not need to do that because what I would rather have done was hit my legs on Monday

Then come right back again Wednesday and still feel less productive Yeah, and you and I will get way more benefits Haven't having a workout that I didn't even get so rough on Monday be able to come in on Wednesday And then be talking about it on Fridays and getting ready to hit him a third time How wonderful would it be if it was just as easy as beating yourself up in the gym? I'm serious. Like everybody would be in great shape.

That's easy. Anybody can do that. Now, there's a lot more that goes into it. And unfortunately, the top people in sports, the top people in bodybuilding, are those genetic anomalies, are those 1% of 1% and what they do with their workouts unfortunately becomes the truth that everybody believes in.

And so Mr. Sone, so... When in fact they have nothing in common with you. Zero. Shouldn't be getting you any of their stuff at their age. Zero. I have zero in common with Arnold Schwarzenegger genetics. Zero. He had ridiculous genes.

Exactly. He could get away with crazy. I have nothing in in common my body is much more like the average person and my and i'm probably have better genetics than the average person but i'm not and that one percent one percent and most you guys listening don't either so don't tell me i got limitations man no you're killing yourself with because you believe that you can train like some of these people get away with it you don't you're not and if you're not progressing there's your evidence uh... don't forget to subscribe to Mind Pump.

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