Mind Pump: Raw Fitness Truth - 2572: Only 15 Minutes a Day to Build Muscle & Burn Fat

Episode Date: April 10, 2025

 15 Minutes for Gains and Fat Loss How little it takes to reap most of the benefits of strength training. (1:16) Adaptation vs. recovery. (5:21) 15 Minutes to Build Muscle & Incredible Results with Strength Training. #1 - 90 minutes a week takes you very far. (7:46) #2 - Small daily workouts are easier to manage with time. (9:33) #3 - Less “damage” done from missed workouts. (13:25) #4 - Strength builds best without fatigue. (16:06) #5 - Easier for habit building/consistency. (20:41) #6 - Covers major movement patterns. (23:01) #7 - Use a suspension trainer or free weights. (26:03) Questions: Don’t I need to sweat and get sore for the best results? (27:39) Is 15 minutes a day all I need for activity? (29:41) Does diet matter as well? (30:19) Would this work for advanced trainees? (31:37) Related Links/Products Mentioned Special Promotion: MAPS 15 Minutes 50% off! ** Code 15HALFOFF at checkout ** Get your free Sample Pack with any “drink mix” purchase! Also, try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults How Much Training is Necessary to Maintain Strength and Muscle? Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout? Sore muscles…what does it mean? – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. All right, 15 minutes a day.

Can you build muscle, burn body fat? Can you reap the benefits of strength training? Yes, you can. We break it down in today's episode. By the way, because of today's episode, it's talking about 15 minutes a day. MAPS 15 is gonna be 50% off for this episode only. So if you're interested in that, go to MAPS15minutes.com, 15 is the number,

so MAPS15minutes.com. Use the code 1515, half half off to get 50% off. This episode's brought to you by a sponsor, Element. This is an electrolyte powder that you put in your water that has the right amount of sodium. All the other electrolyte powders have not enough sodium to make a difference. This one has 1,000 milligrams per packet.

No sugar, no artificial sweeteners, get better pumps, get more energy, it tastes really good. Go check them out, go to drinklmnt.com forward slash mind pump and on that link you'll get a free sample pack with any drink mix purchase. All right, here comes the show. Strength training has tremendous benefits, builds muscle, sculpts the body, speeds up the metabolism,

great for fat loss, helps balance out your hormones. How much do you really need to do to get all those benefits? Believe or not, 15 minutes. That's the case we're gonna make today. 15 minutes and you can build muscle and get incredible results with strength training. Let's go.

Say what? I love this conversation. It doesn't, I don't know if these are new studies when you bring them up or not. You're the study guru here, but it feels like we keep seeing more and more studies come out of how little it takes to reap most of the benefits. Let's not get this confused with getting on stage to be a bodybuilder. It's like an optimal.

Right, or trying to be a pro athlete, but to be healthy, strong, good hormone profile, even aesthetically fit, like look good. To look like you're doing strength training. Yeah, yeah, that it's so much less than what I even thought as a trainer. Yeah, yes. Yeah, so here's, I think, this needs to be communicated because it's hard for somebody to,

who doesn't understand how strength training triggers adaptation of the body. It's hard for them to comprehend how 15 minutes of working out could possibly do this. Like, well, you know, I know people work out all the time or I see this on social media, like what's the deal? Well, first off, you don't need much to trigger an adaptation response with strength training.

And there's tons and tons and tons of data to support this but the other part that is important to understand is that As you progress through strength training, which is primarily measured through strength gains Your workout naturally progresses. What do I mean by that? Well, let's say you did a 15 minute workout today And you haven't worked out a while so you did a 15 minute workout today and you haven't worked out in a while, so you did five pushups. And then the next time around, you did another 15 minute workout and you did six pushups. Guess what you did naturally?

You progressed the workout. So the workouts change and progress and the stress is applied appropriately because you get stronger. This is one of the incredible things about strength training. Also, what we see is that you just don't need a lot to trigger adaptations. I brought up a study earlier today on another podcast

where they looked at older adults and they had them do one exercise for three sets once a week for six weeks. Just the leg press. 30%? 33% increase in strength. That's crazy. Over a six week period.

That's crazy. Well think about that, I mean 33% means you are fully a third stronger than you were before in six weeks. And doing an exercise that we wouldn't even put at the top of the top 10 list. Pretty low on the priority. So yeah, you did something easy, entry level exercise, anybody can get in, almost any condition,

and actually perform with relatively no experience whatsoever and still reap those benefits. We're not even talking, heaven forbid, you squatted that amount of time. Like the barbell back squat, learning that, or dead lifting, it'd be amazing to see what that would do. You know?

Right, but 33% gain, and you're talking about one, not one workout a week, one exercise once a week. And three sets, right? That's it. There's other studies that show the amount of strength training that you need to prevent muscle loss as you age. So there's lots of studies that show that

after, I believe, 30, you see a percentage of, there's a set percentage on average of strength and muscle loss you see every decade. I remember what the number was, like 5%, something like that. So every decade after 30, you just lose strength and lose muscle. And there's studies that explore, well, how much strength training do you need to just stop that from happening? Like, you're not trying to training do you need to just stop that from happening? Like, you're not trying to get stronger, you're just trying to stop the muscle

loss. It's like one workout once every two weeks or so. So strength training is quite unique in comparison to other forms of exercise in that you don't need much to trigger adaptations. And I think we need to stop there for a second because when I say adaptations, people often confuse that with recovery. They think that they're one and the same, but they're not. Recovery is healing. Adaptation is your body changing to become more resilient to stress in the future.

In other words, if I do an exercise today and it's hard, my body tries to adapt so that next time that same exercise performs the same way, same reps, everything. Recalibrates. It's not as hard. What we tend to do with workouts is we tend to flirt with what we can tolerate with our recovery ability,

but we miss the boat when it comes to adaptation. And there is definitely a crossover, but what you can tolerate is above and beyond what is required for adaptation. When it comes to most people, a 15-minute well-programmed strength training workout done daily, you can go very far. Yes, you'll look like you're strength training. Knowing that, it's actually kind of funny and ironic that we try to pursue that sweet

spot by doing more. Going as much as we can, as much intensity as possible to see where that threshold lies instead of taking complete opposite approach of like, where am I getting results? And then like maybe do I increase, but then do I stop there when I found that sweet spot? Like it just, it makes so much more logical sense, but it's it's just not been you know pounded in our heads I think it's good. It's counterintuitive And I've made this case more is better Yeah

I've made this case in the podcast many times because I and I still can't think of another good example Like training where there's this You know sweet spot of doing as little as possible to elicit the most change. In fact, everything else, it serves me to do more. Like doing more, working harder, pushing harder, more hours, more time, more days, tends to make you a better athlete, make you smarter, make you better skilled. You know what I'm saying?

You better, more fluent. I mean, whatever the thing is, the more effort and the more time you put into it, the greater the return. And so I think we've just been conditioned to think that way. And that's not to your point about that's not adaptation, right? That's not the, if this, this, that, that still applies and getting good at a sport. But when you are in the game of longevity, aesthetics, getting the body to adapt, it

isn't worked that way. so it's counterintuitive. No, and don't, by the way, don't confuse this with the benefits of being active. So we're not saying it's ideal to just be active for 15 minutes a day. No. We're talking specifically about strength training. We're also not talking to the person who's listening,

because of course there's already somebody who's scoffed and is just like, oh my god, ridiculous. I've consistently trained for five days a week, an hour a day, and I'm in great, like, if you have no problem training five hours a week, every week, and you've done that for years, this conversation isn't for you. You're adapted already.

But the reality is most people don't. A vast majority of people don't even string 30 good days of consistency, and that is the whole mission of what we've been trying to do is to get people that aren't strength training or that can't stay consistent with like, listen, it doesn't take that much and you can reap a ton of benefits.

Yeah, but you know, even just to push back on that a little, Adam, I mean, use our program as it, we have a program that's designed around this, and how many of the people who have gotten the program, who were those five day a week, one hour a day people, who write in and say, oh my God, my body's responding like it hasn't in, I was plateaued for a year,

I don't realize I was doing more than necessary, I'm getting stronger, I'm getting better results, and they're all advanced individuals. But again, don't confuse this with ideal activity levels. The data is clear, you should be active throughout the day. So we're not talking about just being active. We're talking specifically about a form of exercise called strength training, whose sole intention is to build strength and build muscle and then reap the benefits of what follows along with that, which is a faster metabolism, a sculpted body,

insulin sensitivity, better hormone balance, et cetera, et cetera. Now, 15 minutes a day, by the way, if you did that for six days a week, what I have to about 90 minutes of strength training a week. So to put it differently, that'd be like two 45 minute workouts a week. So why are we talking about 15 minutes a day? Why 15 minutes a day?

Why not one 90 minute workout a week? Or why not two 45 minute workouts? Behaviorally speaking. Oh yeah, I mean, let's start with just which one's easier to manage. This was something that I figured out with some of my clients, but I didn't get the whole, I really didn't understand it completely or understand how important this was but the work

clients that I had where it was so hard for them to make time for a full workout. It was just very difficult like they train with me once a week and then having them do anything else on their own that looked like a structured workout was just so hit or miss. And these people were genuinely busy, they were often parents, they had high pressure jobs, and it was so inconsistent for them to go to the gym, devote 45 minutes to an hour, drive there, change into workout clothes, whatever.

And so with some of these people I said, you know, instead of doing an hour workout, an additional hour workout throughout the week, what if we just had you do a couple exercises every day? And what I found was they were incredibly consistent because it was easier for them to find 15 minutes a day than it was for them to find an hour or 45 minutes once a week, because that required a block

on their schedule versus like, oh yeah, I got 15 minutes, I could totally do a 15- minute workout and do it daily. And so it just, for time management, for most people, they tend to be far more consistent with small daily doses than they would with fewer larger doses. I'm not sure if it's the time management as much as it is the psychology around it. I think there's something to be said about,

and I guarantee you guys have experienced this before, where you're just, you know you need to start your routine or today you were supposed to lift, and you're just like, man, I just, I ain't got an hour in me. You have the time, but you're just like, I've had a long day, it's been stressful. Yeah, the excuses start to come in.

I mean, I'm guilty of this. I'm guilty of that, and this was my problem my early 10 years of lifting. I'm guilty of that and this was my problem my early, you know, ten years of lifting I was an all-or-nothing either I got to crush it and smash for an hour hour and a half or I'm not doing it and instead Giving myself that permission of like I can just go do one or two exercises and that's just not says daunting It's logical even though I'm tired Even though I don't feel like doing it. Yeah get in there real quick and do two exercises

Yeah, 15 20 minutes. I could do that that to me I think that's even and it's not to say that there's not people that Like an hour is a big commitment in their day. I think that's true There's there's examples of that but I really think it's more the psychology of just like Because everybody's gonna have days where they just don't feel like it and when you don't do there's something for sure to that Even if you just look at like how we price things, right?

Like a hundred dollars versus 97. Not even that much, but it's just like psychologically, you could justify. I think you do that sort of mental math already going into like, Oh, I need to do all these things and like, and this is going to take away from this errand and this, and you just start doing that math. But you know, 15 minutes is pretty solid block that you can justify. It's easier for time and it's, as you guys are making the point, it's just an easier commitment

just across the board. That's an easier commitment for energy, for time, for maybe I don't like working out a lot, but I could do two exercises and I'm out of here versus committing to this hour workout. Just in general, what we found through our years of training people, that if they did small daily doses, it was just across the board,

people would be far more consistent because it's much easier to manage both psychologically and objectively from a time perspective. There's also this piece right here, which I think is very powerful, which is there is less damage done to their overall fitness regimen, or overall health and fitness when they miss a workout.

Like if you have two 45-minute workouts scheduled a week, and you miss one of them, half your workouts are gone. you miss one or two 15 minute workouts. It's a tenth It's not that big of a deal. Sometimes you make it up at the end of the day too. It's crazy Yes, I also think it I mean in this because it's false kind of the same same category. It kind of helps you manage the intensity and volume thing organically meaning a Big problem. We already alluded to is that people overreach over train do more than they need to and if I organically, meaning a big problem we already alluded to is that people overreach, overtrain, do more than they need to. And if I'm going in for only 15 minutes, it keeps me from overdoing that.

Where in the past, training for an hour, I almost always am overreaching somewhere where it's like, if I'm only doing these little 15, 20 minutes, it also kind of manages that. And to your point, if I miss one workout, not a big deal. I still got five or four other ones that I'm going to end up doing. And also, it also kind of manages the volume and intensity organically, which keeps me from overreaching. It's funny how well, I mean, I guess I didn't realize it until, I mean, I knew it for myself and my clients, the back half of my career. It wasn't until we released the program and saw the feedback that we got from so many people.

How much of this was a... How much progress they got from it. You just thought, oh, maybe this is like a maintenance. No, they got like crazy progress from doing it. No, I think it's our most popular program for a reason. I think you're saying, Adam, about managing the intensity. Think of it this way, like you're an average person, you're getting into working out,

trying to be consistent, and you got two workouts a week. You're going into that workout and you're like, I need to make this workout count. Versus I'm doing something every day, the intensity is gonna be more appropriate. I'm a little tired today, that's all right, I'll go a little easier,

I gotta work out every day for 15 minutes versus this is the one workout I get until Thursday. I need to make the, and what if by the way, that one workout falls on a day where you had a crappy night of sleep the night before, or you're just not feeling it, right? It's, it's far more challenging to be consistent. And then again, the damage that's caused to, that's caused from inconsistency

is greatly mitigated from small frequent workouts, because missing, look, you can miss two workouts a week, and you still have four that you're doing. In other words, you missed 30 minutes. You missed one workout a week, you missed 50% of all your workouts if it's only twice a week, or even especially if it's one day a week, you missed all of them.

So it's just so much more effective from that standpoint. It's also, and here's a, this one's pretty awesome, and this one's for the people who are the fitness fanatic. Strength, when it comes to strength, building strength through adaptation, strength builds best without fatigue, in fact. Strength athletes and strength coaches have known this for a long time.

Some of the best data on developing strength and power comes from Olympic weightlifting because this was national strength, this was international strength training. It's the one form of strength training that we've competed against other countries for decades. We don't have powerlifting in the Olympics, although powerlifting is also large. We don't have powerlifting in the Olympics, although powerlifting is also large. We don't have powerlifting in the Olympics. We definitely have bodybuilding in the Olympics. We have other sports like shot put and stuff like that, but there's a lot of skill involved. It's very different. Olympic weightlifting is strength training and it's been done for decades in all

these different countries. Some of these countries have put a lot of money and energy and time into studying what are the best techniques on building strength and what they find in all these all these studies and this is this is now consistent with these strength coaches is that strength builds best especially power builds best without fatigue yeah now why is this important if I did one 90 minute workout with all the same exercises that I would do if I did 15 minutes six days a week. By the time I get to minute 30 fatigue is setting in. Now I'm still doing strength training, I'm resting between sets but fatigue setting in and I'm not building as much strength and power. If I divide it way up and I do 15

minutes and 15 minutes and 15 minutes I am training strength and power and fatigue is playing no role. So for advanced trainees and this is one of the reasons why I think people who are advanced who then go and follow a program like this one of the reasons why they see so many gains aside from the fact that they might have been overdoing it before was that fatigue is no longer a factor and they're seeing crazy strength gains. I remember the first time that I saw an Olympic lifting program and And up until that point, I had no idea that they trained so different compared

to how the bodybuilder community and stuff trained. Like their approach with this, like the intensity, 50, 60% intensity. It's all speed power. Yeah, and technique, lightweight. You just assume like, oh, these guys are moving the most weight than anybody else in the world. They must train the hardest and lift the most weight.

But if you watch most of these guys when they're training for their Olympic lifts, like it's really lightweight, really lightweight. So they're not doing nearly as much damage. That was really fascinating to me when I first learned that, like how different it was from how I was training as a bodybuilder. Yet these guys have to go compete and lift the most weight.

And I know that lifting more weight and getting stronger is gonna directly result with me building more muscle, yet we weren't doing that. There was this total disconnect and miss. They also, and again, we're talking about elite Olympic weightlifters, but they'll work out throughout the day because they're trying to minimize fatigue.

So they'll do a set and they'll weigh and weigh and weigh into another one and weigh and weigh into another one and weigh and weigh. Oh, their respires are excessive. And then come back later and do it again. Like fatigue, if you're trying to build endurance and stamina, then you want, you have to work with fatigue. You just do. Like that's, that's an important factor to work with. And there's nothing wrong with endurance and stamina, but here we're talking about strength training. Okay. When it comes to strength training,

fatigue is your enemy, especially when you're talking about power, especially when you're talking about fast strength. Fatigue is the enemy. And so 15 minute workouts, you're not getting fatigued, you're only focusing on building strength. And again, I think this is probably the number one reason, in my opinion, why our 15 minute day strength training program gets so many reviews from people who are very advanced, who are like, I'm hitting PR. This I'm hitting PR this happened to me this happened to me I think was what

now how long has it been now three years I think this was three years ago at 43 years old I followed a protocol like this it's which way less volume than I'm used to way less whatever I was about 20 minutes a day and I deadlifted 605 pounds at 43 my previous record was 600 pounds at the age of 33. So I'm 10 years older, less time, way worse sleep, I got little kids at home and I pulled 605 after training I think for 60 days in this way and it blew me away but that's because strength builds best without fatigue. Yeah especially when you're focused on like the main movers, the big compound

lifts when you can perform them every time at your highest capacity because fatigue isn't a factor. And so it's like you just get way better at the skill that exercise, and then that carries over into next time you actually start loading the bar, it's like, wow, now I have this excess amount to recruit from. This strategy too, I think is best

for just building overall good habits. Being consistent with your workouts, committing to these 15 minutes a day. When we know that at the end of the day, I mean Sal used to say on the podcast all the time, like an inferior program done consistently is better than a superior program done consistently, right? So it's like if you can just get somebody to be consistent,

you've already won half the battle. And so having a client commit to these like 15 minute almost micro workouts We're only doing two exercises on a daily routine is a lot easier for consistency And when you've unlocked consistency with any of your clients you unlock almost everything. Yeah, so habit building We've all heard the term like like 10,000 hours to become an expert, or you know, three months before you become an expert. Atomic habits. Yeah, I don't know how true any of that is, but there is truth in what they're saying

in the sense that there's a period of time of practice that is required to turn something into a habit, and one of the features of that, or factors, I should say, that contributes to that is frequency. So, practicing a little every day turns into a habit faster than practicing a lot infrequently. Okay this is true for anything right? You do a little bit of something every day versus a lot of something once a week. Which one is going to turn into a habit? Well the one you're going to do most most frequently. This is true for almost any skill that you develop

so for people who are trying to develop a Habit or relationship with strength training where it's a habit 15 minutes a day versus twice a week or once a week It's far far more effective at building that habit and we see this by the way in almost everything we do it It reminds me doing something every day makes a big difference It reminds me of the old- school birth control pills where they would come in that circular packet and you'd poke out one of them. And then there was a period of time, they used to tell women to go off birth control to give themselves a period and they'd

start back up. But what they didn't tell women was don't take anything for seven days. No, no, they'd take a pill every day. There's just seven- Some sugar pills in there. Seven placebos every day. Why would they do that? It kept women consistent and they didn't forget to take their medication because it was done every single day. That's true for something like this.

So if you're trying to build a consistent habit, daily doses are far more effective than the infrequent doses. So when you are building a minimalist routine like this What are the things that you're taking into consideration? Like, okay, you're you're you're doing it only an exercise or two a day Which means you're only covering so many exercises Like how does your trainer mind work like when like when we were building like math 15 What are the main things that we take into consideration? Yeah. Well, there are if if we're gonna speak generally, you wanna cover what are known as fundamental human movement,

or major movement patterns in the body. So that sounds confusing, what does that mean? What that means is I'm gonna name some movement patterns, and there are lots of different exercises that fall in each of these movement patterns. And so, what you don't wanna do is pick all the exercise in one movement pattern and not the others. In other words, you don't wanna avoid,

or you don't wanna go through your whole routine for the week and miss one of these. If you train all of these, you're gonna develop a well-balanced body without injury, good aesthetics, et cetera, et cetera. Here's what they are. You have squat movement patterns, and that's exactly as it sounds.

Everybody knows what a squat looks like. You have something called a hinge. This is where you're standing, you bend over, but you bend at the hips. So not your low back bending, but rather your hips. It's called a hinge type movement. So a deadlift would fall under this category. You have your presses, so a bench press,

overhead press, think horizontal and vertical pressing. That's a fundamental human movement. You think rowing, pulling to your body, you can think of a pull-up as a type of a row as well, so vertical and horizontal rowing, something that uses rotation, and then exercises where your stance is split, one foot in front of the other like a lunge.

That covers pretty much everything. If you go through your week and you have exercises that squat, hinge, press both vertically and overhead, row both vertical and horizontal, rotate and some split stance movements, you've got everything covered. You've got all your bases covered and you have a well balanced strength training routine.

Pretty bulletproof right there. Definitely. You hit all those and I would say most of my clients, because the early years again, some of the things I didn't do well was neglect things like rotate or maybe hinge in some people. Like before I realized how important it was that I got everybody to be able to hinge properly

or make sure I included some sort of rotation in their training program, there would be holes. Always that would be the client that have chronic pain or get some sort of an injury. And so if you're addressing all those things, for the most part, unless you have some freak accident, this should keep somebody pretty strong, fit, healthy, looking good, moving good, and prevent any major injuries and be able to do damn near every major daily activity you'll ever have to do. And this covers all the muscles of the body. It covers everything from head to toe, develops the entire body, you get really well developed, everything from the down

the legs up to the core, upper body, chest, back, shoulders, you know biceps, triceps, the whole deal, it develops everything. The other thing now that we should probably cover is what kind of equipment somebody would use for something like this. Now, what we've seen in our experience with our podcast and with our program, and we guessed this but it turned out to be right, was there's two kinds of people that would follow a routine like this. One is the person who's really limited on time. Period. End of story. They're like, look, I need something that I can do. I have no time. And driving to the gym even, and driving home also takes away precious

time. In those cases, with those individuals, a suspension trainer is convenient, inexpensive, takes up little space, and is the best piece of equipment you can get when convenience is what you're looking for. Why? It's modifiable for somebody if they're really strong, if they're really weak, you can strap it to your doorway. I can use a suspension trainer, get a good workout. Somebody who's a beginner can modify it,

get a, you know, appropriate workout. It takes up so little space. I love suspension trainers for that reason right there. So there's that individual. Then we have the other individual who's more advanced. Who's like, I want to take advantage of maximizing the adaptations I can get from strength training. You've sold me on the fact that I might be overdoing it.

I'd like to experiment with these short, frequent workouts and I want to see if I hit a PR. I want to see if my body progresses, but I'm experienced and I do have access to a gym or I have a home gym then you can use free weights barbells and dumbbells and those will be your best. Then if you ever travel you get both right? That's right. Bring your suspension trainer because you never know what the hotel gym is gonna offer for sure. That's right. All right got some questions here the first one is don't I need to sweat and get sore

for the best results? No. No. So sweating has its own benefits, but with strength training, strength training is not a fatigue-based form of exercise. Now other forms of exercise, now can you sweat while you're strength training?

Yes. But other forms of exercise will make you sweat more, like running or cycling, right? Or hot yoga or something like that, right? But no, when it comes to strength training, it doesn't make a difference. Getting sore, this is one of the biggest myths in fitness. Soreness doesn't tell you whether or not

you had a good workout. Any idiot can get anybody sore. I could take anybody and figure out a way to make them sore. It doesn't mean anything. But what it can mean sometimes is you overdid it. So the kind of soreness that doesn't leave after a day or you've sore to the touch, you probably overdid it. But don't use soreness as a gauge.

The best, best results I ever got with clients was almost always when they felt minimal soreness. I would make the argument that almost always soreness is an indicator of overtraining. You're far better off. I mean, I'm always looking for that, not only personally, but for clients. It's like, I want my client to be able to tell me

the next day that they feel that they worked out yesterday. Like, oh, I can tell I worked my legs out. But they're walking normal, they can still squat and hinge, they can do normal movements. Yeah, they're not hindered by that, they're not groaning when they get up out of a chair because their legs are so sore. That is overreaching, and that is not getting you

to your results any faster. If anything, it's slowing down your progress. And so the goal for this client is to feel the workout, but not to be so sore. And I don't know where, at what point, this became this metric that trainers would push towards, but the opposite is true. It's more likely you are over-training

and not seeing good results if you're really sore. We're better off being not sore at all, or barely feeling that we worked out. Is 15 minutes a day all I really need for activity? No, no. 15 minutes a day for strength training. But if you want to be healthy, you should move throughout the day.

And the studies and data shows that a lot of the benefits that you want from activity will be had with about eight to 10,000 steps a day. That's how they would track it, is how many steps you take a day. So the fact of the matter is most people are just, we're just not active. If all you ever did was 15 minutes of strength training

a day, you'd get the benefits of strength training, but you'd be missing out on all the health and longevity benefits of being active. So don't confuse what we're saying with don't do anything else. Like you should be active all day long. Does diet matter as well? Yes, diet always, always, always matters.

I think in the context of this particular topic, if you just did a couple things with your diet, you would get really far. One would be to avoid heavily processed foods. They almost, they always make you overeat. Just avoiding them and sticking to whole natural foods, you will naturally eat an amount of calories that's more appropriate. So if you're overweight, you'll lose weight doing just that.

And then number two, hit your goal body weight in grams of protein, eat that first. Just those two things right there. And I mean, everybody would get great results just from doing that. Well, what's the saying go, you can't out train a bad diet. And so, you know, even though this is all you need to build muscle, to build strength, results just from doing that. Well, what's the saying go? You can't out train a bad diet. Even though this is all you need to build muscle, to build strength, to build decent physique, if you

pair it with a horrible workout, you're still going to get benefits. I mean, the research points to, and you've talked about this a lot too, just you're better off even if you have high body fat, but also having good muscle because you strength train. So you are better off than the person who just doesn't train at all and also doesn't eat well, but you would reap far more benefits if you paired that with a good balanced diet and then the 15 minutes of strength training, then you're really winning. Would this work for advanced trainees?

That's the thing that's crazy about this. That's the biggest feedback we're getting on. Yeah, we have a program called MAPS 15 Minutes and it quickly became one of our most popular programs and it has remained to be one of our most popular programs and what's funny is that the popularity, the biggest, there's a couple categories of people who love this program.

There's like new moms and dads love it for obvious reasons. Yeah, that's the obvious one. And then all these fitness fanatics, in fact if you listen to our podcast, we have callers call in every week. We have about, I wanna say what is it, eight or 12 callers who call in every week on different episodes. And the fitness fanatics who are overdoing it

and it starts to become obvious to us when we're talking to them. The program we recommend the most is Mass 15. And they all come, and we always tell them, follow back up. They always follow up and go, yeah, I'm hitting PRs. I didn't think that would happen.

And I had this experience. I hit a PR working out like this. And I almost always overdo it because I have that kind of relationship with exercise. So yes, it definitely will. Here's the difference. You're just gonna lift more weight. You're advanced, you're gonna be stronger.

So you'll be lifting more weight for these short workouts. That's the difference, you're just gonna lift more weight. You're advanced, you're gonna be stronger, so you'll be lifting more weight for these you know these short workouts. That's the category I really think is gonna spark and start really catching fire because people once they've really you know concede to the fact that you don't have to just live in the gym all day long to get like rad results, even better results even, doing 15 minutes it's you know it's gonna take off. I think if we were to survey our audience and our people that have bought all of our programs, I would think that the more advanced people are buying this program now. I think more people have heard both ours because I shared this story too.

I shared my journey with this on the podcast a long time ago when I first switched over to these short little workouts and I was blown away by how strong I was, how good I felt, my ability to still keep aesthetics. I think this has become really popular. I think we've communicated this message enough, long enough that people are starting to question like, I think I might be one of those people who ever train. They run this. And that's kind of what I've told anybody that thinks that I'm like, just trust the process. What do you have to lose? Well, I'll tell you right now is you won't go backwards. Definitely not.

That's it. I mean, if you've been training hard and consistent six days a week hour Like you're that person where you train you're not gonna go backwards I'll promise you that and what will most likely happen is you'll progress with significantly less work And that's what all the audience is feeling now because of this episode We're gonna put math 15 minutes on 50% off. So it's half off for this episode only. It's maps 15 minutes, 15 the number. So maps15minutes.com. Use the code 15 half off. So one five half off, no space, will get you 50% off.

You can also find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump with Stefano. 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,

and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, 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 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.