Mind Pump: Raw Fitness Truth - 2407: The 3 Golden Exercise Rules to Reduce Bell and Visceral Fat

Episode Date: August 22, 2024

The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat The differences between belly vs. visceral fat. (1:12) Build muscle to increase insulin sensitivity. (5:32) The 3 Golden Exercise Rules to Reduce Belly Fat and Visceral Fat. (8:46) #1 - Train like a strength athlete. (10:50) #2 - Focus on big lifts. (16:45) #3 - Stop doing cardio with weights. (22:49) Related Links/Products Mentioned Visit Entera Skincare for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. ** August Promotion: MAPS Bands | MAPS 40+ 50% off! ** Code AUGUST50 at checkout ** Mind Pump #1190: 3 Ways to Transform a Skinny Fat Body Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health Mind Pump #1062: Get Strong… Look Better Naked Mind Pump # 2027: How to Improve Your Squat, Bench, and Deadlift Strength Mind Pump# 1237: Why Most Group Exercise Classes Suck Mind Pump # 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump Podcast – YouTube Mind Pump Free Resources  

Get ready for Las Vegas style action at BetMGM, the king of online casinos. Enjoy casino games at your fingertips with the same Vegas strip excitement MGM is famous for when you play classics like MGM Grand Millions or popular games like Blackjack, Baccarat and Roulette. With our ever-growing library of digital slot games, a large selection of online table games and signature BetMGM service. There is no better way to bring the excitement and ambiance of Las Vegas home to you than with BetMGM Casino. Download the BetMGM Casino app today. BetMGM and GameSense remind you to play responsibly. BetMGM.com for Ts and Cs. 19 plus to wager. Ontario only. Please play responsibly. If

you have questions or concerns about your gambling or someone close to you Please contact connects Ontario at 1-866-531-2600 to speak to an advisor free of charge bet MGM operates pursuant to an operating agreement with iGaming Ontario If you want to pump your body and expand your mind there's only one place to go Mind pump with your hosts Sal DiSteffano, Adam Schaeffer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, the three golden exercise rules to reduce belly fat and visceral body fat. By the way, this episode is brought to you by a sponsor, Interest Skincare. So they use novel peptide blends, so this is stuff you won't find anywhere,

that promotes healing, regeneration, and more youthful appearance on your skin. There's nothing like this on the market. Try them out within literally two to three applications, you'll notice a difference, definitely by week two, you'll notice a huge difference. Go check them out, go to enteraskincare.com forward slash M-P-M, use the code MPM and get 10% off your order.

Also, we have a sale on some workout programs. Maps and bands is 50% off and Maps 40 plus is also 50% off. If you're interested, you go to mapsfitnessproducts.com and then you use the code August 50 for that discount. All right, here comes the show. There are three golden exercise rules when it comes to reducing belly fat and visceral body fat. That's what we're gonna talk about in today's episode.

This feels like an old 80s magazine ad. Yeah, I know. It does. What are you gonna tell us, Sal? It's the title. Well, first of all, let's talk about the difference of belly fat and visceral fat. Yeah. tell us, Sal. It's the title. Well, first of all, first of all, let's talk about the difference of belly fat and visceral fat. Cause I do think that this is actually really

important to discuss because there is a difference in how body fat shows up on our body, how we hold water. And a lot of times people look at like their reflection in the mirror or even the scale going up or down and get discouraged and they're actually on the right path and doing things right way and they course correct when they were totally fine and so let's let's break down the different different types of body fat and also retaining water and how that looks different on our bodies all that stuff so the visceral body fat is of body fat and also retaining water and how that looks different on our bodies, all that stuff.

So the visceral body fat is the body fat that's under, it's around the organs, it's under the muscle, okay? So I've used this example before, but it's like that, you know, everybody has that uncle with the big belly that's hard. Like, how is that hard? It's like a big belly. It's the one that people don't consider as much,

I would say. Yes, yeah. This is the one that's most, it's more closely related to poor health outcomes. This raw body fat, you could label the bad body fat. Didn't you guys have this? I remember getting this as a trainer. I remember it like totally threw me off too where the first time I remember it was a model or like a cheerleader, right? And she came in and I was doing her body fat test and she looked like really, really lean.

Like she looked skinny. And I remember taking her body fat test and her body fat test was really, really high. And a lot of times you'll have somebody who has a higher body fat but doesn't look like they're, and they have a lot more visceral fat going on. And that can be more dangerous. It's really elusive that way.

Well, and I've explained this to my clients on the other side who really show their body fat percentage. And I'd say, hey, you know, sometimes that can be a blessing in disguise because you're very aware that there's, it's unhealthy to be where you're at. Where I've had cases where people have

really poor eating habits and because in the mirror they look like they don't have a lot of body fat, but their body fat percentage is really high, that can be very unhealthy and very dangerous because you think you're okay. Well, you'll gain both if you're eating more calories and you're burning, to put it loosely.

So if you're in a calorie, what's called a calorie surplus, or if you're eating more calories and you're burning, your body will take those extra calories or the energy and it'll store it. It doesn't just evaporate or disappear. It's a law of thermodynamics, right? Your body takes that extra energy and stores it as body fat. So both visceral and regular types of body fat increase or go up when you're eating more or consuming more calories than you're burning. There's lots of ways to change that formula

so that you can lose body fat. But nonetheless, if you want to lose, it's got to be lower, right? Your energy has to be lower intake than output. That being said, there's a ratio of visceral to regular body fat that changes based off of metabolic health. And so all excess body fat

past a certain point isn't good for you. But if there's a high ratio of visceral body fat, it's even worse. Okay. And that's more closely connected to insulin resistance or stress, high stress and insulin resistance. So what you sometimes see in skinny fat people, in fact, this is more common in skinny fat people. If you look at the data on heart disease, diabetes, all these chronic diseases related to obesity, obviously if you're obese, your rate of getting those things is much higher.

Or if you look at people who got heart disease, you look at people who got diabetes, majority of them are obese. But there's a sizable minority that are not obese. They're actually normal body weight, sometimes under body weight. And it's in some cases, 15 to 20%. So if you look at all the people that get a heart attack or get heart disease, that represents millions of people. What the hell is going on?

They have a lot of visceral body fat. They also have very little muscle, which is, you know, kind of what we're gonna get to. One of the best ways to improve insulin sensitivity, one of the fastest ways to increase insulin, improve insulin sensitivity is to build muscle. So now why is this the case? Well first off what is insulin resistance? This is when your body gets the insulin, gets the insulin signal. You eat carbohydrates or sugar or food and energy is released into the blood. Your body releases insulin.

Insulin goes up and then it takes all that out of the blood and brings it into muscle or into your liver to store or to use for energy. Over time through poor health and bad lifestyle factors, your body stops responding to the same amount of insulin. So then your body needs to produce more insulin and then more insulin and then more insulin. And then what happens is you develop insulin resistance and if it gets real bad it becomes type 2 diabetes. Well muscle is very sensitive to insulin. Some insulin comes out when you have more muscle or it's healthy and strong muscle, it sucks in all those amino acids, it sucks in all that glycogen for carbohydrates.

It's also where you store carbohydrates. It's one of the places you store it aside from the liver. The more muscle you have or the more fit it is, the more you can store glycogen. So if you were to get into a contest to improve your insulin sensitivity, and you had to do it as much as possible and you're competing with other people and you only had a month to do it, your best bet would be to build muscle.

It would be the best way to do it. And so what you see is you see low muscled individuals, which by the way, okay, there used to be a myth back in the day where, and I remember when this myth was shattered, that obese individuals, overweight individuals had more muscle mass. Yeah, yeah.

You remember that? I feel like that still persists. It still does, because I mean, I still, it still feels that way when you look at someone really obese and you see these giant calves on here, like, oh, they must have a lot of muscle, look at those calves, you know what I'm saying? No, and I remember it was shattered,

I don't remember how many years ago, where they did these body scans and they showed the skeletal structure and their muscle mass. And they had less, so sarcopenia is actually more common in people with obesity, and especially in people with type two diabetes. It almost defies logic in a sense,

because you'd think them carrying more weight would, you know, sort of promote the fact that they need muscle tissue to support this big frame. But yeah, not the case. So it's, yeah, their bones are definitely more compromised in terms of, you know, you'll see osteopenia, you'll see that osteoarthritis, like those symptoms as a result of that lifestyle.

Yeah. So building muscle helps both of them to become more sensitive to insulin and it's especially helpful for people who are trying to deal with visceral body fat. This is also why if you were to look at a strength athlete that was also obese or had high body fat percentage, so sometimes you'll find these extreme strength athletes like Olympic lifters or power lifters and the such, what you'll see is they're still over fat, right? But they have so much muscle that they don't suffer

from insulin resistance and their visceral body fat tends to be lower as a percentage of their overall body weight. So you've made a great case to why lifting weights, building muscle is obviously important, but I think it's important to what are the rules? Because there's a way to do that where this becomes very effective,

and then there's a way to do this, and it's very ineffective. Yes. And I think many times the client who is trying to avoid body fat, belly fat, reducing body fat percentage goes about this the wrong way. And so I have found, and when you were putting this episode together, the three main kind of rules is like, these are like the key things that I would have to repeat to these clients

of like, I understand that this is the goal that you have, trust me that this is the approach that we want to go about it if you want to be successful in that approach. Totally. In fact, if you don't follow these three rules, the odds that you'll get any of the success that we're going to talk about from strength training is very low. And I'll put a cherry on top. Strength training and the studies now support this, but this is what we observed for decades

in gyms. This is what trainers and coaches have known for a long time, but now we have the studies now support this, but this is what we observed for decades in gyms. This is what trainers and coaches have known for a long time, but now we have the data to show this. The most effective form of exercise for pure fat loss, pure fat loss, not weight loss on the scale, because that oftentimes includes muscle, which is what you see on studies done on other forms of exercise,

where people go calorie restricted and then they run their butts off. You see weight loss, but then what you see is 40% of it coming from muscle. Strength training and calorie deficit or restriction results in the most pure body fat loss you'll get from any form of exercise. So if you don't want to slow your metabolism down, which is what happens when you're when you pair muscle down, you want to improve insulin sensitivity or at the very least maintain it,

you gotta do strength training and strength training is gonna do that for you. So burning, when it comes to reducing belly fat, visceral, fat, all that stuff, or just overall body fat, strength training is the way to go, but there are three rules around it and if you don't follow these rules, then you're not gonna reap the benefits of strength training and the first one is to lift like a strength

athlete okay if you're going to do strength training and it's going to be strength training and you want the benefits that come from strength training it needs to be for strength yeah you need proper rest periods yes you huge it's it's not to sweat it's not to be in a class. It's to burn. It's not to move a lot, it's not to, like if you watch strength athletes lift weights, bodybuilders will even be in that category,

you watch them work out and they work out hard, but they're lifting weights to get stronger and they're resting between sets and they're lifting weights to get stronger. It's not this continual motion of exercise. Everything is pro strength. Yeah, it's not about just sweating and being in condition, which defies again to the way to do it wrong

is what the typical person would have this outlook of like, I need to lose this body fat, I need to lose weight in general, so I need to move more, I need to eat less, and I need to do this quickly and as quick as possible to burn calories. But we need to move more, I need to eat less, and I need to do this quickly, and as quick as possible to burn calories. But we need to promote strength. We need to build strength, which then in fact builds muscle,

which then you will have all those benefits you mentioned. So what does that look like? That looks like longer rest periods. That looks like paying attention to adding more weight before trying to burn or to to like I think a metric that people that do this the wrong way they look for how sore was I the workout before how sweaty how exhausted was I you know how much did my muscles burn during it how hard was it for me to complete the the hour workout yeah when

this is not what I want you to be focused on I want you to focus on okay today when we squatted, we did this much. Last week we did this. Next week we're going to try and do this. I am trying to get, and that looks like slowing down the technique, working on the form, working on being able to lift more weight. And aiming to get stronger. Yes.

That's the number one thing that I want to train above all other things. And I think that it's hard to get the fat loss, weight loss client in that mindset because we've, I think we've taught them for so long that the idea is to sweat and burn the body fat. Everything's a hustle. You need to run and burn everything off. Listen, I'll say it very clearly. Stop trying to burn calories with your workouts. Instead, try to teach your body to burn more calories on its own. It's a far more effective and efficient approach. You can work out real hard for an hour and burn maybe 400 calories and I know what the cardio machines say, 809, those are lying. The average person's gonna be lucky to burn 400 or 500 calories in a really intense intense workout Well, what if you could teach your body to do that all the time on its own?

It's possible and the way you do that is by building muscle and you don't have to build a ton of muscle I know that some people will say a one pound of muscle only burns this much or whatever That's not how it works Metabolism is far more complex than that when you take the average person and you feed them and train them with strength training in a direction to build strength and muscle Gaining four or five pounds of muscle and dramatically improving their strength first off the four or five pounds of muscle doesn't show up as being much bigger It just feels tighter. That's all you just you feel your body and it feels solid and firm and you get a little bit Better shape to your body. So it doesn't really show up as being much bigger But what it does is it speeds up your metabolism to the tune of

300, 400. I've seen people boost their metabolism over 800 calories a day. So now imagine you're burning more calories and you're not doing all this exercise all the time. You just wake up and you're burning more calories because that's the beauty of strength training. Strength athletes don't lift weights all the time. You lift weights a few days a week is typically what you'll see some of the best strength athletes train. And for the average person, two days a week is a great way. I'm glad you went there, because that's another great point that I skipped and didn't think about is another mistake

that this typical avatar or client does is thinking more is better as far as like, they love to do their classes, show up five, seven days a week and think more. The more I do, the better off I'm going to be. And that doesn't work that way when it comes to building strength. There is a sweet spot of how much you want to train the body so that it not only receives that signal to build muscle, but it also gives it adequate rest and recovery so it actually can get stronger.

Big trap that people fall into is thinking, oh, I'm motivated, I wanna lose this belly fat, let's go. And they're doing lots and more and more and more and they're doing all these days of lifting and tinsy and they're not allowing the body to actually recover, adapt and get stronger. And the strength point that you're making, it's a very easy thing to know if you're applying the proper amount of volume,

meaning how much training you're doing, because if you're not getting stronger week over week, then something's wrong. We're probably applying too much intensity or too much volume, and you need to scale back on it because there is a sweet spot to maximize your results, and it isn't the more you do, the more you get. No, your body can only tolerate and adapt to so much,

and especially if you haven't done this before, or you haven't done this in a long time, it doesn't take much. And then more than that, it actually becomes very quickly too much. Now the key to this golden rule, which is train like a strength athlete, the key to it is the goal of a strength athlete

is singular, it's to get stronger. So that's the main core of this particular rule, which is when you're going to work out and you want to burn body fat, you want to get leaner, you want your belly fat to go down, you want to decrease your visceral body fat, all that stuff, improve your insulin sensitivity, the metric you go for is strength. Go to the gym, am I getting stronger? Does the exercise feel more stable? I'm moving in the right direction. Versus what a lot of people do is they ignore

if they're getting stronger because all they focus on is the sweat. All they focus on is the burn. No, no, no. Get stronger trained like a strength athlete. The second rule is to focus on what are known in strength training as the big lifts. When you hear, you'll hear people in the fitness world

refer to certain exercises as the big lifts. Loosely, you can put these in a category of what are known as compound lifts, okay? So without getting too technical, compound means two, and you're using two or more joints in this exercise. So if I were to do a curl that would not be a compound lift if I were to do a pull-up I am doing a compound lift now both of them work the biceps But pulling up also works my back muscles and many other muscles because I'm also working the shoulder joint

Not just the elbow joint big lifts tend to fall in the category of compound lifts now more traditionally if we narrow it down even more squat bench press, overhead press, barbell rows, like those movements kind of fall in that category of big lifts. Now why, why is it so important to focus on the big lifts? Well, to put it simply, if you gain 10 pounds of strength in a big lift, it shows up way more than if you gain 10 pounds of strength in other lifts.

Like adding 10 pounds to your curl, that's pretty cool. You know, that's great. 10 pounds to your squat, much bigger effect on the body. So if you're one of those people that's like, I don't feel like spending all day in the gym wasting my time, I want the most bang for my buck, well the big lifts are gonna do that. Focus on them.

Yeah, it's more taxing It's it requires more force production. It requires a lot more muscles to be involved to stabilize to operate and and to be able to complete this this movement and you're just getting a lot more out of one particular exercise by doing it this way, which then results in much bigger results in terms of being able to build muscle mass. It's the foundational movements for all other pursuits. And it is one of the easiest ways for the consumer to figure out if you have a good

coach or trainer or a good program in front of you, if it is not centered around those four core lifts and that's not a bulk of what your beginner program looks like, run. You don't have a good trainer. You don't have a good program. Or if they're not trying to get you to those lifts, right? Because you can't perform. Right.

So that's a good example. Okay, so there's an example where a client is very deconditioned and, or maybe had an injury or something, and I can't get them to do a proper squat yet, but I'm working towards that. That's right. So, and that's what I mean by it should be the cornerstone or the centerpiece or mostly everything surround around those core lifts is because nothing is going to move the needle faster and more in your pursuit of leaning out and then sustaining that body. And it's so crazy because I remember as a young trainer how much I went away from this

and that and again shows my immaturity and youth because I train clients this way because I was so fixated on dazzling my client with new exercises and unique things. They've already seen a squat, they've seen a bench press. Right, unique things. And he'd entertain them. And by the way, I remember when we first started this podcast and we weren't very well known and the only program that we had offered,

which was Maps Anabolic, was basically an example of what those core, of building a program where those core lifts, and we knew should be the cornerstone for most people. And if we ever, like we were, less than 4% of people have ever returned any of the programs that we have. But if we ever were to get it, this was always the response and it always used to crack us up, which would be like, this is too basic. I've seen all these exercises. I already know these. I know these exercises. Why would I pay for this? And would be like, this is too basic. I've seen all these exercises. I already know these exercises. I know these exercises. Why would I pay for this?

And it's like, oh wow. And that would be an example of why this person doesn't understand how important it is. Of course, we could have wrote up a program with a bunch of crazy, random, hard technical exercises or things they've never done before to make them super sore and fail at them. But that's not the desired outcome. The desired outcome is to train like this athlete to get

strong to build muscle, to build the metabolism so your body will lose body fat much easier and you'll be able to keep it off for a long time. And that is done through building around a routine like this with those core lifts. And if it's not most of your routine, then you don't have a good routine. In fact, I'll make this statement right here that I'll stand by. If the average person went to the gym and practiced a couple compound lifts every time they went,

that's all they did. And that's it. That's it. They would get far better results than following 95% of the popular mainstream media type workout programs that are out there. And that's a fact. They are very effective.

They're very effective at stimulating lots of muscles to try to build, to improve that insulin sensitivity so that your body has less of that visceral body fat, it speeds up the metabolism more. It don't worry about getting, don't worry about calorie burn. Worry about teaching your body to burn more calories. And these big lifts just do it in less time in comparison to most other exercises. It's so effective that later on in my career, when I had clients that I knew I had to meet them where they're at, where they were just not ready to go to the gym three days a week and I had to ease them in with a couple exercises. I could literally take somebody and teach them to do a squat and an overhead press and

just say, this is all I want you to practice right now. And I'd like for you to do it one to two days a week if I can get you to do it. And that's it. And just let's get good at those movements. And they would look at me like that, that's it. And I'm like, yeah, that's it. Just practice those movements, try and get strong in those movements And then I'm gonna add to that as we go on and it would blow them away how much results they would get

Just from those two movements alone. That's how valuable they are That's how important they are that you build your your routine around movements like that. That's right now. Lastly The following is extremely true. Just because you're holding weights in your hands does not mean you're doing strength training. In other words, stop doing cardio with weights. This is every single strength training group class you'll ever do in your entire life

with very, very few exceptions. If you're going to do a popular fun, you know, group X class that's got titled in like strength training with whatever, build your butt with whatever, what you're doing is cardio with weights. You're taking the weights, you're doing 50 million reps, you're not resting, you're trying to go, go, go, and you're just, now it's just a prop, right? The weight becomes a prop, You're not strength training. You might as well put it down and jump in place.

You're doing a cardio workout. The hallmarks of what makes strength training strength training is the rest periods in between sets and it's the rep range. Rep ranges for traditional strength training is between one and let's say 20 to 25 reps. You go beyond that or you go without rest periods, you're now moving into something that isn't strength training altogether. So if you, one of the golden rules for workouts,

for fat loss, especially in this case, is don't do cardio with weights, that's not lifting weights. And you have to talk about what tends to happen to this person, right? The client that loves the Orange Theory, the F45, the Barry's Bootcamp, that they love this modality of training

and maybe even saw initial weight loss from it. And so they hear you saying that and they're like, I don't care what you say, I lost 30 pounds doing Barry's Bootcamp and it was great for me, Sal. And what ends up happening to that person is, yeah, initially the rule of thermodynamics is still applies. It's a law, right? So it does apply. If you move a lot more than what you're eating consuming, you will lose weight. The problem with that is to your point

about not doing cardio with weights is basically what you did was just lots of cardio and ate less. And so then your body did, it is catabolic, it did lose, it did lose weight. But then what comes from that is a big hard plateau, a hard plateau and a person who lost 10, 15 or 30 pounds, but almost all of that not only was a bunch of muscle and body fat, but now they have slowed their metabolism down and now they're in an even more difficult place and they're still not all the way to their goal. And what ends up happening is that person either- So unsustainable.

Yeah, they're either stuck in that rut for a very long time or become so unsustainable they throw their hands up and they give up. That's right. And then they rebound and they rebound even harder. That's why it is so important to go back to the first rule, which is the way we want to apply strength training is like a strength athlete with the intent to get stronger

with longer rest periods, focusing on the core lifts to try and build as much muscle so we can build a metabolism that burns these calories on its own. Even when I'm not going out there and doing all this activity, which makes the overall weight loss journey. Now I'm gonna explain a little bit

why cardio workouts done with the in calorie restriction tend to promote muscle loss with the weight loss. So whenever you do a form of exercise that's challenging, it's a stress on the body, the body aims to adapt to that by becoming better at what you're asking it to do. What cardio asks your body to do, if I were to grab a set of dumbbells

and move around for 45 minutes like a group class, like I'm doing lunges and now doing overhead presses and now squat with curls and now back step lunge with a punch or whatever and I'm just moving, moving, moving, not strength training, it's cardio. What that's asking my body to do is build lots of endurance. What it doesn't need is a lot of strength with that. In fact, you'll find this, keep going after about two minutes, you're not very strong. You're just moving. Your body knows it doesn't need strength. It needs stamina and it needs endurance. Also, in those initial phases, you are burning a lot of calories while you're moving. It's a manual way of doing it. It's not a very efficient way of doing it, but you are burning a lot of calories. Your body says,

high calorie burn during this activity, we need stamina and what we don't need is a lot of strength. Well, it was a real easy way to accomplish all those and that is to pair muscle down. Pairing muscle down is not a problem with stamina. You can get plenty of stamina with very little muscle. In your case in point, look at some of the best endurance athletes. They're skinny, not just lean, but also very little muscle. But also the reducing muscle mass reduces your caloric requirements. So it's making you an efficient machine for cardio. Now strength training sends a different signal. We need to be strong. We don't need anything else. We just need strength.

So your body's like, we need muscle. We need to have this muscle. We need to overcome these forces that are really challenging for us versus, you know, the whole cardio thing it's like, so we're, we're basically telling our body like this weight that we are carrying right now is not fit for us to be able to sustain. And so we need to pare down. We need to, we need to get smaller. We need to reduce the overall muscle mass, which is not going to identify specifically fat as the only culprit

to this. This is our entire weight that we need to be able to conserve this energy, be more effective and efficient with this because this is something that we're going to do continuously. If you're an endurance athlete, it's not a bad thing, but if you're like, hey, I just want to get lean and I want to work out a few days a week or two days a week, then you want to do what's effective. What happens, this by the way, what it looks like is to back to Adam's point, you cut your calories and you do cardio with weights or you just do cardio.

You initially do lose weight, but then your metabolism slows way down and you, and you plateau eventually down the line. You're left in a place where you're requiring your body requires to maintain all that exercise, which now at this point is probably a lot and a low calorie diet, not sustainable on the flip side. If you do this with strength training and you build muscle, build the metabolism, many times you end up at the end of this journey. Now, if you have good coaching or you're doing this right, this is possible. I've done this many times where a person loses 20 pounds and

they're eating more at the end. They actually have a faster metabolism they walked into. In other words, to stay leaner than they were before they eat more food, that is far more of a sustainable place to be. Look, if you love Mind Pump, you gotta check out our free guide, How to Lose Fat in Three Easy Steps. It's at mindpumpfree.com.

You can also find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump DeStefano and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, Mind Pump to Stefano and Adam is that Mind Pump Adam? 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 and over 200 videos, the RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle 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 MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.