Mind Pump: Raw Fitness Truth - 2220: How to Stay Consistent With Your Workouts

Episode Date: December 4, 2023

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded Fitness Health Entertainment podcast. This is Mind Pump. Today's episode we talk about how to stay consistent with your progress, with your workouts, with your diet. How do you stay consistent? This is the biggest challenge that people will ever face when it comes to fitness.

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If you're interested, go to mapsfitnisproducts.com and then use the code December 50 for that discount. All right, here comes the show. Look, you've probably heard us say this before. We don't have a weight loss problem in America. We have a keep the weight off problem. In fact, a lot of people lose weight when they try. In fact, some people hit those goals, but the vast majority, almost 90% don't keep it off. So in today's episode, we're gonna talk about how to set yourself up for success. How did they consistent?

So you don't become one of those statistics. This one was a big challenge that I constantly revisited and tried to figure out for my clients. This was probably the big, of all the challenges this had to be the biggest ones. Like how do I get people to stay consistent to do this for the rest of their life? Because that, that was frustrating. It was so hard.

It was frustrating because like, I mean, you pour yourself into these clients and you look back at sort of all the different experiences each one of them had and you're like, man, how did I not reach those ones in the very beginning and like, where did that all go wrong? And, you know, revisiting that. And then later, my career figuring out all these little things that needed to happen along the way to keep them engaged and into it was crucial. I think a big part of that is because we're in the service-based business,

right? Where someone comes in, they pay for personal training from you and then they tell you What their goal is yeah, and so especially when you're a young trainer You're a little intimidated to say something like oh, let's not do that goal that you're paying me for Or even tell you how to do it right right or let's you know How about that's our big goal, but let's set some small I mean to have a conversation like that to chat You're just you're grateful that someone's like that, to challenge, you're just, you're grateful that someone's going to invest in you and you're trying to build your book

and you're trying to service your people and you're not trying to create waves. You're learning how this is not a good strategy, so you haven't even fully figured it out. And so I think that's part of the challenge is that you've got clients that are telling you what they want and writing you a check at the same time.

And so there's this bit of like, I don't wanna tell them that's an idea. That's a big issue, right? Yeah, I don't wanna ruin the process. Yeah. Do you guys remember what point you looked at the clients that you had trained and you said, oh man, like, a lot of them got results,

but almost none of them kept those results. Do you guys remember when that was? Well, yeah, what I remember most about that was actually, and that's when this all kind of came together is, it's such a small percentage of clients have, like long-term success, even with a higher trainer. Like that's, I mean, we're like in the baseball business, right? If you're batting, you know, 30%, you're kicking ass.

And so after you've done this enough times, you start to look back at like, okay, what was unique about the 30%? Like, what was it about those three at a 10 or two at a 10? What do they all have in common? And you start to piece together some of these things like, oh, they had more realistic goals. We were more patient about the way we do things.

And like, we were more into the process. And you start to realize like, oh man, the people that come in all gung ho super motivated, have this crazy lofty goal or tell you things like, I'm gonna, I took the whole summer off and this is all I'm gonna do. Like, you know, they had that kind of biggest loser mentality going in. Those almost always fail. And the ones that had a, I think a healthier approach to it with the ones that had the most success. I think it was also to a lot of the clients that had those kind of blinders on. Like they just wanted to do it all by all means necessary.

Like just hand me the sheet of the things I can eat. I don't even care. I'm not even tell you like what I really like. I'll just do it every time you do. And I was always like excited about that as a new trainer. I'm like, wow, I'm not even tell you what I really like. I'll just do it every time you do. And I was always like, excited about that as a new trainer. I'm like, wow, they're really bought in and they're gonna get after it. And that was so misleading because it wasn't adopted

as their lifestyle. This was just a means to an end. And once you get to that end, it's like there was no forecasting of how we were gonna continue this. Yeah, well, the data's clear again. I said this before, the data is clear. People, millions of people lose weight every year, almost none of them keep it off. So if you're listening to this, thinking about how to keep the weight off or keep whatever

results you get is actually more important than how to get them in the first place. Everybody focuses on how to get there. Nobody focuses on the after. Okay, well, if I do get there, if I do succeed and get there, which is hard, how am I going to maintain it? And people tend to think, well, I'll figure it out when I get there. No, you won't. No, you won't. Again, 90% of everybody ends up going backwards. Adam, you mentioned setting goals. I think this is the first, the first most important thing, which is to set appropriate goals for yourself.

And for coaches and trainers listening, help your client set appropriate goals. Now I know what the data says with weight loss, for example. The data will say that if you do everything right, if you change your diet appropriately, if you exercise consistently, you can lose about one and a half to two, maybe two and a half pounds of body fat a week. And I remember when I learned this as a trainer and this became the way I set people's goals. Oh, you need to lose 30 pounds.

It'll take us 15 weeks because that's what the data says. Well, the data is based off of you doing everything perfectly. And in my experience, nobody does everything perfectly. And if somebody did do everything perfectly, they definitely didn't maintain it. That's just not how humans work. So appropriate goals is how you start this out because disappointment, you can only withstand so much disappointment, especially when you're trying something new, especially when you're sacrificing certain things, sacrificing the way you live now. Maybe you're not eating the way that you used to. You're taking time

out of your day or maybe used to watch TV or do something else to go exercise. And if your goals are not appropriately set, then you're just going to be disappointed. If your goal is to lose 15 pounds and you lost five, you're not going to be happy. If your goal was to feel better and you lost five pounds, you're excited. Wow, what a surprise. I lost five pounds.

I feel better and I lost the extra five pounds. This is incredible. This makes a huge difference and I would always, always towards the back half of my career, this is what I would always do. People would tell me their goal. I would tell them, this is what the data says, if you're doing perfect, then I would explain to them, nobody's ever done anything perfect. So, the reality is losing 30 pounds is going to take you a lot longer than 15 weeks. It's probably, probably going to take you two to three times as long as that by doing

things relatively consistently. And if you don't, it's going to take even longer than that. And that's just the reality. Do you want to stop or do you still wanna do this? And everybody says, I still wanna do this. But we have to set the president right at the gates, set those appropriate goals. It takes a bit of thought.

And I mean, the best analogy immediately, that's like the total obvious one is like the snowball effect. Like if you're taking on just a little bit at first, it's like, it's something that you know you can accomplish. It's something that's not like such a stretch outside of your everyday lifestyle and activities. And that's just something you start to build.

You start to build that and then you can still introduce another thing and then another thing. But you have to think about all those little accomplishable goals in order to stack them properly. Yes. So that way then it can lead into bigger leaps and bigger progressions that you're going to be able to attain, but you have to be able to stack that appropriately. Another part of this, appropriate goal is that weight loss is not the only goal. There are other goals, and I would make sure to set these for my clients that tend to

happen before the weight loss. I'd say, okay, I know you want to lose 30 pounds, but here's some goals I'd like to see, clients that tend to happen before the weight loss. So I'd say, okay, I know you want to lose 30 pounds, but here's some goals I'd like to see and I think that you'll accomplish relatively soon. You'll start to feel stronger. So you'll notice that we're doing exercises that feel difficult today, that as we continue to do them over the next couple of weeks, you're going to feel a lot stronger. And I'll show you.

I'll show you how much weight you're using doing now, how many reps you're doing now, and how much you've improved. That's going to happen almost immediately. You should feel better, you should notice less pain and you should have more energy. So let's figure those out. Let's talk about those happening first because then they happen. Those will actually happen without any weight loss. And people will say, oh, wow, I'm moving in the right direction.

Well, understanding what appropriate goals is to to in relation to like what a client might think is ideal for them. Meaning, we could lose 15 to 20 pounds in a month. That's possible. If I cut someone's calories hard enough and I make them move like crazy and they come in and they say, I don't have 100 pounds, I want to lose. I could show them 20 pounds off in a week. And so, but that's not an appropriate goal.

And it's not an appropriate goal because I know that it's not the healthiest, best, and fastest way to get them to their long-term goal. Right, create a setbacks too. So, but a lot of people don't understand, I was just having this conversation over Thanksgiving holiday is, you know, almost everything in our life,

the more effort the more you put into it, the more you get in return. You study harder, you try and learn the language, you work hard at a job, you get paid, you get more return for the greater effort you put towards almost everything else in your life. Unfortunately, body composition change is not that way. It's a fine line.

It's a, it's a, you're working with your body. That's right. It's a science and there's a dance, a delicate dance there with many factors. And so teaching a client that, you know, setting appropriate goals also is showing them not, not only like, okay, it may be possible for you

to lose 20 pounds, but it's not appropriate. And the reason why it's not appropriate is it's not sustainable. And I think that's where there's a disconnect with a lot of people is they think that, well, wait a second, if I want to lose 100 and your time, I could lose 20 right now, how is that not an appropriate goal? It's not an appropriate goal because of what is going to happen. And so I think that's a part that took a long time for me as a trainer to understand how to communicate that properly.

Yeah, it's like building a visible house. You can do it real fast without building the foundation. And I can make the house appear much quicker, but it's not a house. And the storm comes by or it's gonna come down crashing on top of you. Part of this is to make the approach because you have your goal, you set your goals

up, you make them appropriate and you also have a complete picture of goals. It's not just weight loss, it's not just the way I look in the mirror, it's also energy, mobility, strength, mood, you know, all the things that come from getting more fit and more healthy. And then you set up the approach, okay, how are we going to accomplish these things? The approach needs to be challenging. And I'm going to start there first. It needs to be somewhat challenging because if something isn't challenging, there literally is no meaning behind it. Okay. There's no room for change. Well, this is also why, look, this is why, um, well, this is why trust fund babies, uh, treat money very differently than people who earn it themselves.

You know, when you go out and work your butt off and struggle and make something happen, you have a very different relationship with the money you earn than somebody who just inherits a bunch of money. You can talk to any waiter or waitress who's ever waited on people like this and they'll tell you there's a big difference.

So the approach has to be challenging. So you definitely want to make it challenging, okay? But here's the kicker. It also must be realistic. So there's a range of challenging, and there's like over here, which is, this is not realistic. It'll be very challenging. I'm not working at it all.

Six days a week will be very challenging, yes. Is that realistic to go from zero to six? Probably not. So you want to make it challenging, but also make it realistic. Realistic has to be painted in the context of forever. Not in the context of can I do this for 30 days, can I do this for 60 days, almost anybody in the right state of temporary, I'll say state of motivation, we'll say they can do anything

for 30 days. So if you're super hyper motivated right now because maybe you looked at yourself on the mirror, someone said something to you, you got this event coming up, well, you'll do almost anything for 30, 30 days. But if I say to you, is what you're about to do realistic for the rest of your life and you're honest with yourself, well, now we've got the proper picture challenging yet realistic. That's the, I wouldn't make the argument that it's even further to the left.

Right. If you, if you're giving that analogy, if it's the spectrum and way over here to the right is the six days a week. And you know, is that feasible? Yeah, I could possibly do it, but is it realistic? Probably not. And maybe you even land on three. I would even make the case of even less.

I mean, this is why I'm one of my favorite sayings is that our goal is to do as little as possible to elicit the most amount of change. And so anything could be considered challenging if it's something that you weren't consistently doing before. So if you weren't working out one time a week every single week, that's a good place to start for a lot of clients. And it took me a while to realize, I could say that, that I could tell a client who's coming in who's like, okay, I'm available to work out four days a week and me not book

them for four days a week and me go, you know what? Let's do this. Because when I did a good assessment, I sat down and asked them about their past. And this is the seventh time they've tried to lose weight before and every time something comes up or happens and it's like they've had the same pattern of like they commit to it, they go all in and they fall off as they can't, why don't we do this? Since this is, we've, we've failed at trying to do this seven other times. Why don't we set a real easy goal right now?

But it's different. It's a challenge. It's not something you're doing currently right now. You're going to walk for 20 minutes every single day. You're going to show up to the gym and see me for this. And we're going to cut out that one thing that we talked about in your nutrition. That's it.

Those things, those few little things, and that's it. Even though they think they can do more. You know what you just did? I did the same thing. And here's why that's important for people listening right now. It's not that you're under shooting yourself or you're estimating lower than what you think you can do. It's because when you make these goals,

you tend to make them in a motivated state of mind. In a motivated state of mind, well, always convince yourself you're capable of doing more than you probably can long term. So if you say to yourself yourself like, okay, well, I'm not working out at all, and they said make it realistic forever. I think I can maintain three days a week.

Also say to yourself like, well, I'm kind of motivated right now. So let's go one. Let's start with one day, because I did the exact same thing. People would give me how much they can work out. By the way, this is what's funny for any coaches or trainers listening to this right now.

This was like, sound so opposite of what would make you successful, but it became key to my success. It sounds counterintuitive, right? You should tell people to come and show up more. Now you train in more sessions, you get paid more sessions. No, I would convince people to come less. And that actually served me better as a trainer, gave them better results, and made me more money.

Why? They would show up and be more consistent long-term. And of course, if you get people real results forever, you've got clients for life and you've got someone that's going to refer people to you for life. So I see the out time. In fact, when Doug became my client, so I did to him, he was waiting to work out four days a week. I convinced him to go to. And of course, now we helped. And I was the producer of the show.

I built your business. Exactly. All right, here's the third thing. Keep in mind, you're not just training your body, you're also training your mind. Now don't mean your mind in terms of the discipline and getting used to the pain and what this feels like. That's true. I mean in terms of we have to create an experience with the workout that's going to encourage you to have a good going to encourage you to have

a good experience or encourage you to have a good relationship with what you're doing. So you're going to want to keep doing it. So encourage a great workout experience. Coaches and trainers, what this means for you is make it enjoyable for your client for someone who's not a trainer or coach. Listen, make this enjoyable for yourself. The music, don't do things you absolutely hate. No matter how much they're supposed to be good for you.

Fine, don't do them. Something's better than nothing, usually, if you do it right, and you're not hurting yourself, try to make it enjoyable. The more you can enjoy, and also change the frame, right? Change your framing when you're doing this. If the more enjoyment you get out of what you're doing, the more likely you're going to want to come back and do it again, or on the flip side, the less likely you are going to be to want to avoid it.

Yeah, you get to build new associations, and this is especially important for coaches to be able to do that because you have to be able to teach that mindset because not everybody just like has that intuitively. Like it's not something that like if you're going through hardship, it's not an immediate go to for a lot of people that are like, oh, well, I'm going to see the, you know, the positive in this. And I know the other side of this, everything's going to be great. Because a lot of times we like to dwell in the negative.

And so work, a lot of times it gets frustrating because the results, you know, may not be something that's an immediate thing that they're going to experience and they're going to have to do some work and they have to make changes and so to be able to create an environment where we're having fun we're getting educated you're seeing little progress here and there you're getting wins along the way all of that contributes into a better experience that they're gonna replicate. Yeah, I actually remember this. I had somebody, I was trying to get them to be more active on the days we didn't work out.

She would show up to the workouts with me, which was great. But we had reached a point in our training relationship where she was just, it was just really hard for her to be consistent. She's like, I hate it. I hate going for walks. I'd rather sit down. I'm so tired. Whatever. I love to sit down and read. And I said, what if you listen to your book while you walk? And I mean, it sounds obvious. People listening right now, like, oh, duh, that's stupid. It wasn't so obvious to her. She thought, of course. And I said, listen, you love your book,

I bet you'll probably walk further than you would have if you'd have listened to it. And sure enough, that's what happened. She would set out to walk for 15 minutes, should we get caught up in the book? She'd end up walking in additional 15 minutes. Just one simple example of finding ways to make your work out enjoyable,

because that's very important. It's very important you find a way to enjoy what you're about to do. I think the biggest one, because there's a lot of different things that could make it more enjoyable for each individual client. But I think the most common theme that I saw was the punishing themselves or feeling like

you need to feel, and I'm guilty of this, like you need to feel like you got crushed in your workout for it to be considered. Like a survive? Yeah, to be considered it was a good workout and you don't realize, and you don't realize what a bad relationship that you're setting up with exercise by treating it that way. And it's so asked backwards

because I remember thinking to myself like a walk out like limit, oh yeah, that was a good workout. And then I'm like, sore for three or four days. Yeah, three or four days. I don't want to do any training after that. I don't even want to get up off the couch because I'm so sore.

And then I also associate like that, and I still thinking even after I felt that way, like that was a good workout. And then the mindset that I would need to get to the gym because I know that's common. That's right. And so it's such a weird relationship that we tend to have with exercise.

And I feel that's one of the most common ones that you need to feel that way. So shifting it over to, I actually want to have this workout and I actually want to leave with more energy than what I had coming in. That's really hard for people to wrap their brain around. They think you need to go to the gym and you need to expel everything you got in you. Just to back you up, Adam, there's another part to this. Beating the crap at yourself is not the fastest way to get to your goal either.

Because someone listening might be like, well, it'll be worth it to beat myself up because I'll get there faster. You won't. That's not how it works. Now, the occasional really hard workout is totally fine. But for the most part, especially when we're looking at this long term, you're looking at this, you're like,

okay, I wanna get to the goal. I want to be able to maintain the school. I don't want to gain the way back. I don't want to get back out of shape. I don't want to stop. Well, beating yourself up doesn't get you there any faster. Number one, you have to work with your body. Every good trainer and coach know this, every good athletic coach knows this. You have to work with your body. That means it's going to be challenging. So I'm not saying your workouts are like sitting on the couch, but they should not make you feel like you survived. You should definitely leave, like Adam said, feeling more energized

than you went into it. Your body will respond better. Your body will adapt better. You'll build muscle better. You'll burn body fat faster as a result. You won't hurt yourself. Okay. It's just a better way to work out. But also, even the greatest massacres does not will not enjoy beating the shit out of themselves for the

rest of lives every single time they show up at the gym. At some point, you're going to be tired, and you're just going to be like, I don't want to do that. I don't want to go through that pain and that just, you know, because by the way, here's a deal. Beating the crap out of yourself, you can always do that. What I mean by that is you become more fit. If you have that attitude to beat the crap out of yourself, you just train harder. And then, oh, now I'm more fit, I'm gonna beat the crap. And so it's like, every workout becomes survival.

At some point your body's gonna tell you, hey, the best way to survive is to skip this. Well, it also, and that message gets real strong. It also promotes this all or nothing workout, where it's like, I either gotta crush it or I'm not going to work out at all. And one of the best things that I ever did in my own personal journey, not just with my clients, but myself, was to give myself that permission of, I might just go in and squat today. I might just do a mobility day today. I might do two exercises and then leave the gym. I may work with a quarter

of the weight I'm used to working out with. Like giving myself that permission, that's what I'm in the mood for today and that's how I feel. So therefore I'm just going to go do that and it's not a waste of time. In fact, it's a great idea to potentially do that based off of how I'm feeling because of sleep and food and all other factors. And it wasn't until I gave myself that did I become even more consistent with my training. And so and I think that's what we're looking for

from 90 plus percent of these clients is to teach consistency. It masks the signals that your bodies are giving you. Right. If you're pushing through all the time, if you're not really listening and being in tune with your body at that point, because you're trying to force it in a direction

that your body's trying to signal until you're like, hey, maybe not as much today. We need more recovery. We need to eat more, we need more sleep. Whatever it is, we're ignoring all that thinking that just the workout itself is going to provide us to the process. Look, I had a friend who, you know, I didn't go to do formal education. I worked in big box gyms and then I was an entrepreneur and I had a friend that went the other round and did the formal education and both of us enjoy reading, both of us enjoy learning. And I, you know, when he was in college, he was forced.

He had to consume a lot of information for his degree, he had to read a lot, whatever, hated, hated every second of it,uated, never, he stopped. He stopped trying to learn. He completely stopped. Now, I had a different experience with learning. I didn't have that experience of I'm being forced or whatever, so different frame. And I never stopped.

I'm still doing it. So this is what happens to you if you beat the crap out of yourself all the time. I don't only do not get the best results, not only will your body probably plateau or you'll hurt yourself, but you're going to develop this relationship with exercise where you're going to stop. You're going to stop and that's the bottom line. It's not going to be able to maintain it,

even if it does get you get results, get you get results. Now, the next point is to point out the progress and the wins to yourself. Now, this is a broad category. Okay, you have to be where you place your focus is what you end up seeing and where you're not focusing, you miss. So you're probably already watching the scale and you're probably already looking in the mirror. Okay, that's fine. Also pay attention to the reps, pay attention to the weight you're lifting. Those are also pretty obvious. How about pay attention to the energy that you have? You wake up in the morning. Do I need as much caffeine? Wow, when I get up off the couch, I feel so much better.

That knee pain seems to be going away. When I do physical work around the house, I have more energy. When I play my kids, I get on the floor, and I can play with them, and I don't feel so out of breath. Or wow, look at all these grocery bags. And I'm like, you have to really focus

on all of the different wins that you're getting because fitness is a lot, it's a lot more than fat loss and muscle gain. It's a lot more than changing how you look. That's the evidence of the fitness, but fitness itself produces a lot more than just those things. And if you don't point those things out to yourself and trainers, if you don't point this out to your clients, then they're going to get caught up on two metrics and they're going to be disappointed the entire time.

I actually think of all the things that we're talking about today. This is the most important. When it comes to making this a lifestyle and exercise and weight training and making good food choices, this becomes something that you do a way of life forever. The only way I see that happening for people is that they've learned to attach to all those other things. Yes. Because even even if you've mastered the nutrition and the working thing and you've you've presented a body that can get up on stage and win Amongst the one percent or then then what? You know once you've or you've lifted the most weight in your category now

You're the strongest guy in the gym, the strongest growing gym. Now what? At one point, if you master the nutrition and lifting thing, you hit those superficial goals. You will eventually hit those. You'll eventually hit the ERPRs in weight, so you'll eventually get the look that you want, like that. And then what? And it's those other things that will keep you going. Like, you know, you, I think the things I think about now that gets me to go to the gym is exactly what you said.

I notice I'm a better father and I'm a better husband when I get my work on it. My mood's improved. I'm more useful around the house. I'm more likely to get up and support my wife with cleaning and doing dishes and doing things that I wouldn't feel like doing. I've connected that.

I realize like, wow, when I don't want to get up and help, it's also the same day that I didn't want to get up and go to the gym. When I get up and go to the gym, it seems to promote that. I'm more active with my son. I'm more willing to get down on the ground and play with him and wrestle and do that.

When I don't, I feel lethargic and tired. I want to sit on the couch and be lazy. It's like, and man, those things being a good father, being a good husband, a good leader in my family, those things have trumped any physical goal I ever had for myself or any PR in the gym that I'd ever want. And that's the stuff that gets me up and go inside the gym. And that's what'll keep you going for a long period of time.

And so it's so important for all coaches and trainers that are listening right now. So important that you pass this down and you teach this to your clients because this is what will, in my opinion, of all the things we talk about, this is what will keep them going forever. And if you haven't figured this out yourself, you've got to figure this out because it will make things easier when it comes to being consistent forever. Look, there isn't a single aspect of your life that will not improve with improved health and fitness.

Okay. Nothing. Everything gets better. Everything gets better when you're more fit, more mobile and more healthy. And the only reason why people miss all of this is because they don't look at it, they don't pay attention to it. It's funny when I would have clients and I'd ask them these questions,

they would always look at me and go, oh, my sleep, it is a lot better. Hold on, this is really weird. I am sleeping, like I used to wake up three times, I'm not waking up at all or energy, do I have more energy than me think? Well, I used to have three cups of coffee and I would have one in the morning,

oh my God, my energy is a lot better. And it was always shocking to them because they weren't paying attention. So I used to have to point these things out to them. And then when they were able to connect the dots, man, they wanted to work out no matter what. Yeah, well, I mean, it's like when you have more energy, you wanna get up and you wanna do things.

You wanna be more active with other people. You wanna be more socially, relationships benefit. You wanna study more because you're in this vessel for personal growth. So it's like, now I'm really interested in this subject and I'm excelling in it now. And I want to stay a bit later for work to accomplish these goals.

And I like accomplishing things because I feel a reward from that. And it's like, all of that stuff is in here, you know, if you look for it. And I think that's the biggest thing, like you said, to we need to point that out a lot more along the journey. So that way people are aware, like all of these things are happening.

Now this journey is going to be riddled with stumbling blocks. This is not a smooth linear progress of a journey. You don't just get everything right and everything moves away. It's about, you have to learn, you're gonna stumble, you're gonna hit some walls, you're gonna have to figure things out, and you're going to be tempted to really shame the hell out of yourself. Now, there's nothing inherently wrong with a little shame. Oh man, I, you know, I wasn't, you know, supposed to eat all that and I did. I just went crazy with that pizza or whatever that cake or those sweets.

A little bit's okay, but don't get stuck on it because one of the things that we like to do when we feel really terrible about ourselves is make that feeling go away real quick. One of the best ways to do that is eat crappy food. There's one of the main non-nutrition-based reasons why people eat. So people say, well, the obesity epidemic is people are hungry. Eh, kinda, the other part of it is, uh, it feels good and it's distracting to eat something that tastes really good and is enjoyable. And if you're feeling crappy about yourself, well, you're going to want to

eat some crappy food. And then that crappy food makes you feel crappy. And you're going to want more of that. Well, shaming the hell out of yourself because you stumbled is a great way to get yourself to not want to go back again and try again. So it's okay to say I screwed up. You got to be honest and firm with yourself, but also say it's okay. It's okay. This is part of the journey. I'm going to see if I can go longer this time without making a mistake than I did previous.

Listen, no bad meal, no work, no missed workout, no bad full day of eating has ever put a pound of fat on anyone, either lost a pound of muscle in any of those things. Where people go wrong is they fall off the wagon and they spiral out of control because they have one bad meal or one bad day or miss one workout. And then they spiral out of control and just say, oh, fuck it and they ride it off. It's like the truth is like, so what? Was it a rough day? Was it your busy?

Didn't get around to it. Or you made one bad choice with your meal this week or this day or whatever. And then you just get right back to it. I think we think that a day or two like that is making this massive setback. It really doesn't. And a lot of times it messes with a client,

so partially because you gotta understand that if you are in a calorie deficit, you're training every single day, so you're pumping the muscles up full of blood and fluids so that you look more muscular and defined, the skin is tighter, you're eating less calories, so you're probably less below, you're less inflamed, you're less water retention, and then you go the opposite. You miss a day working out and you're probably less below, your less inflamed, your less water retention.

And then you go the opposite. You miss a day of working out and you eat all bad all day. And so then you eat foods that are probably holding onto water, you feel below it, you didn't pump up the muscles. And so you have this extreme feeling that you have from just one day of being off. And a lot of times that fucks with people psyche

and makes them think, oh man, it's like, no, it ain't that serious. You didn't, like I said, you didn't put a pound of fat on, you didn't lose a pound of muscle from that simple little mishap. It's okay. Get right back the next day. In fact, sometimes that little hiccup along the way sometimes supports us. Sometimes you need the extra calories. You want a calorie deficit for two, three weeks straight. You had an over eight on calories for a while. If you get right back on the horse and you train the next day and get right back to eating good balanced meals, you'll probably see benefit from that little day off.

And I think teaching clients to view it that way, I think you'll see them become more consistent versus how I think they feel. A lot of times they feel like that day is an extreme difference on how they feel because the day before they worked out, the day before they were they felt leaner, tighter, firmer, and then all said in one day they felt like, oh my god, look what I did myself. And then at that point they go, oh,

eff it, give it all back. And then they just keep on going. And it's really the keep on going down that path, the spiraling out of control. That's where that that's what hurts you. Yeah, what's that saying? It's not about how many times you get knocked down But it's about how many times you get up. Thank you for listening to Mind Pump You could go lose to building shape your body dramatically improve your health and energy and maximize your overall performance Check out our discounted RGB Superbundle at Mind Pump Media dot com The RGB Superbundle includes maps and a ballic maps for performance and maps aesthetic RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer, 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 Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.