Mind Pump: Raw Fitness Truth - 261: Glycemic Index, Mid-Season Training, Daily vs. Weekly Caloric Intake & MORE

Episode Date: March 25, 2016

Quah, Quah, Quaaaaaaah! Sal, Adam & Justin answer Pump Head questions about the Glycemic Index/Load, training for athletes mid-season, ideal rotation to change up foods to maintain a healthy gut, importance of daily vs. weekly caloric intake and getting started as a personal trainer. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpmedia.com

Did I tell you guys? Oh, I sound those I got rad, right? And so She's the movie. Oh, yeah, Katrina. I watched it last night. And she was like, you know, I have to be I was surprised. I stayed awake all the way through that and I didn't get right. And I was like, see, I told you it was awesome, right? I went on and I researched the because the song is just awesome. Oh, yeah. The song is just awesome. Oh yeah. The song is just awesome. And so back then, the movie has tons of parts,

probably six to eight parts in it, where they're racing or they're doing tricks, it's cool. And I didn't realize until after I watched last night that the same theme music is played the whole movie. You know, it's one song. It's one song. So the soundtrack is one song. It's one song, so the soundtrack is one song. Just like background, and then it's like in the forefront.

Yes, yeah, totally. So it's the same song. I always thought it was the scorpions, but it's not, right? No, it's not. You know, my name? I do, it's not. It's just like the scorpions. I literally think that this song was made for the movie

by a band that I had never even heard of. I think they're one. Well, it's talked it out of the park? Is it Frank's Stallone, Sylvester's the Loads brother? Oh, maybe. Bro, that's so 80s. I love it.

That's so 80s. It makes me want to pick my pants. I'm gonna pick my pants. Thundering your heart's John Farham. Wow. Sure. Wow. Hey, you know what?

I dare you to lift weight to that today. Oh, bro, I've been trying to route this. You know what it sounds like? It sounds like the perfect montage music. Oh, it is, right? Well, I was still thinking. 80s movies all, all 80s movies had like crazy montage.

It's the best. What made me go back and look it up and actually download it was we were watching it about the third time it came on like and this is this is how my stoner brain totally works. This is when I'm high watching things right here. You don't you guys do the dissect everything do I'm still like breaking it down like everyone's acting they miss a line or I notice things I think I would never notice it's the craziest shit I've counting the background You think you're so smart that later on like actually I was just don't I'm watching I'm watching this and about the third time the song comes on I'm like man, it's just it's perfect

It's perfect for everything that's playing the way the the the peaks of the music like I'm like they must have wrote this song Yeah, he's sitting there on his little keyboard. He's like Shump Yeah Yeah Shump Can we make our own music for ourselves? I want to I want a theme song. That'll be rad. I think that's just gonna become my Yeah, let's do that. I'm sure the royalties on it aren't very much. So, so, so the eagle is giving us the piercing.

Where are we going? He's giving us the piercing look because I think we're supposed to do a commercial car. Oh, is that because our, is our mugs and our hats and everything official on the website? Oh, they are. Where do they find them? On the store link at MindPumpMedia.com. So we have hats. We are calling these the mad mic hats. So it's got the screaming my very limited edition. They're flying off the Silver any actually be gone by the time this airs well, you'll mind pump media check it out. See if it's still there We also have shirts the original maps and a ball of shirts are available. Yes, and we have mugs So if you like to drink coffee or whatever It's got the angry or the mad Mike on there as well

Well, don't forget to it members that are already part of the forum If you're on the forum you get a discount on everything and you get a disk you go half off on the shirts right now right here Here's a secret. I'm gonna give you guys a little cheat code and roll in the forum then by the products You'll probably break out almost even you'll probably get the forum and shit that you can wear and drink from awesome information and cool people She code up up down down left right down, left, right, left, right, the ABA, B-A-B-A. So I start. Boom.

If you wanna pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Welcome to Mind Pump. I hope to find you. You can find us at mindpumpmedia.com. You can also find us on Instagram at Mind Pump Radio.

You can find me at Mind Pump Sal, Adam at Mind Pump Atom. And guess what? Justin at Mind Pump Justin. Yeah. Woo! Why'd you do that all backwards? I don't know.

I felt like it. Adam almost interrupted you. This is gonna be a backwards episode. Yeah. Which means you can't do that. We start with the information and then end with the bullshit. We're gonna run. Run. Let's try that. No, let's try interpreting that. We can't do that. Rewind it. We have nothing smart to say right now. No, nothing at all. Oh, man.

Let's be honest. We don't need to say smart stuff all the time. It does. I feel bad for Doug hobbling around on his knee, with his knee, dude. I saw him walking down the stairs and after I stopped laughing, I was like, I feel bad. I wanted to give him like change How long until you're back into full-force roller buddy. Oh, probably two weeks two weeks. Yeah, I want to give him some mind pump knee pads Protect that new I'm gonna get some little black and yellow shorts really Like a bubble bee. Yeah, like a bumblebee. Really, really?

Sounds pretty sweet. He is a killer bee. I just want everybody with my knee pads. I just want everybody that's a listener know that we're really close to moving out of this place and moving into our next place where we eventually will build a mind pump gym and when that day comes, we will. I'm a real derby. You guys can hold me to this because this is the type of person I am.

We will do some fun shit like that. I will make Doug roll, but roller blade in tights. And we will video a follow around with the GoPro. We will have time to do that, but we don't have the time to do that yet, but we actually have some time together where we spend all day and we work together. All the other. Yes, to do it to a disco song. I like Adam Adam, like he volunteers other people.

We do crazy stuff like make Doug do shit. Yeah. Prana tank. Prana, prana. It's good at suggestions. Oh, yeah, that's different people. I'm not stupid enough to put myself out there. Yeah.

You guys don't want to see me roll a blake, because then you'll lose a host. Adam, it's you too. Put this mouse trap down your pants. And it's out, and it's out. He went roller blading. Yeah. So I'm going to put this out there on air so that we have to do it.

Because you know when we say something on air, it has to happen. Yeah, it really happens. Like everything else, it's we've done like that. So if we, when we get our place and we get a gym, I think each of us get to pick one piece of equipment that the rest of us can't. That's ridiculous. That the rest of us can't like object.

We all get one. You're the only one. We already know what's going on. You are the only one that wants to put something silly and that none of us would care for. Oh yeah. The rest of it, he would pick a piece of equipment or some sort of tool and I would be like,

oh yeah, definitely, I like that. And I think you guys would feel the same way about anything I pick, but we all know what the fuck you want. Well, let's think. You guys know what I want. Right. Over the top. I want an arm wrestling machine.

I want a machine that arm wrestles with an arm wrestling table. So maybe two pieces of equipment. So why don't you guys, what do you guys want? What's your piece of equipment that you're gonna put in the gym? I know Justin wants, and I think it'd be cool. And you want it too, I think it would it would be what do you think it is? The Atlas stone thing. Oh, you think yeah, like a box for us to put Atlas stones on and that would be cool Deal a little strong man stuff. Yeah, that would be kind of cool. I like that. Yeah, I like

Come back to me. I have to think about that. Well, you know me it'd be Smith machine for sure Come back to me, I have to think about that. Well, you know me, it'd be Smith Machine for sure, that's what I was. Get the hell out of here. No, that's, actually that would be great for my pumps videos. So, I don't know if there's anything that I would want that you guys wouldn't already want in there first.

I know, that's what I'm, like. I think you're the, I think you are. Justin is the, well, no, I think it's easier for you. I could do five things that you would probably want that I would be okay with, but I don't really care. Yeah, like you know, there's a lot. I'm gonna be the only one using the arm wrestling machine then. Probably.

Of course. Wow. Yeah. I wanted to compete and stuff. Of course. You have to do that with their guests then. Yes, okay. What about you, Daddy arm wrestling king?

What is that thing called Justin, the football players, like they run into it and push it across the field? Oh, that would be cool. We can get a donkey dick. You know what we call it? A donkey dick? Yeah, it's a one man sled. So, hold on.

So, Justin wants a donkey dick. I want a donkey dick. Okay. You know what you can do? Someone sent him a picture of a donkey dick to his Instagram page, my phone, Justin. Yeah, I'll draw on it and make it happy looking and all that. You know what you're bringing to yourself too,

by bringing something like that in there. Right now, you love arm wrestling, you're good at arm wrestling, you beat everybody. I don't, I'm only because I arm wrestle people that don't arm wrestle. Well, okay, so perfect example, I was gonna use my swimming analogy. Oh yeah, that's right.

I beat everybody in the pool. The first time I got the pool of two fucking collegiate level swimmers, I got my ass handed to me. Exactly. So what's gonna happen to you? You know this right? You're gonna put an arm wrestling machine in there and you're gonna owe everybody who thinks it's cool and would want to

come down arm as you are probably pretty fucking good. Yeah, they already want to do it. Yeah, they already they're like, yes, I will come down there. I would love to arm wrestle Sal. Yeah, that would be fun. It just demoralize you. It's losing every time. It's not a little bitch. He's like, fuck, you're right. You get it out of here. Just advertising those people to come.

You're right. You know, I know it. You're not gonna get some little 113 pound girl who's like, oh, I would love to see how my strength measures up to South. She don't give a fuck. You know what I'm saying? Somebody who's not into that, they don't give a fuck,

but somebody who is into arm wrestling would be like, actually, I would like to see how strong Salas and what a size you up. For sure like, actually I would like to see how strong Salas and what a size you up for sure. See if I had like a novelty thing, it'd be like one of those force bags that you punch really hard and it tells you like, you know, how strong your punch is. See, okay, see, hold on a second.

We need shit like that because, yeah, that's like that people can come. Yeah, but it's fun, man. I would love for people to come visit us. Visitors to show up and then they can measure their punch or they could arm wrestle something or they could you know I don't know do something else. Take your pants off and measure You can keep saying visitors like we're gonna let people in the Visitors you have exclusive like yeah, it's gonna be completely exclusive. There's not gonna be hardly ever I'm more like let's get cigars

That's what I'm like are we gonna have stream TV? Is all in a place? Are we gonna have a meditation room aka weed room? I like that Okay, I'm I'm I'm pro that for sure. Yeah. Yeah. Yeah. No, we need to have those things You don't want the federalies. Wait a lunch. What I can hear it? It's coming. It's close There it is. It's the motherfuckin It's the, lunch. What? I can hear it. It's coming. It's close. There it is. It's the mother

fuck. It's the quack. It's the mother fuck. It has arrived. Beautiful. What's in your mouth, just it. I don't know. I'll go gargly there. It's a dick. All right. Go ahead. But dude, you are small. I don't know. I'm sorry you're gonna have to sense that even notice how we're gonna New mind pump family with you, bro. I know we could do that. Oh, I don't think it's possible. It's love it You're just gonna keep replacing all that with what is just that? It's a tinkertoy We know aka dick It's a tinkertoy. We know, aka dick.

Start the quad to touch. I'm trying. I'm dying here. He doesn't have a train of thought anymore. I don't need a train of thought. I have it written on the board. Emily K. Hamm is asking if the glycemic index are load important.

That sounds like a question for Adam. I'm not too sure what she's asking you by, is the glycemic load important? If she just means by car bloating before you do something, is the glycemic index important? Absolutely, it's important. Yeah. So, and learning to pick foods accordingly are important

and this is where understanding is. Well, we should explain the glycemic index. Like what is it? Okay, yeah, we'll explain it. When you want me to or you go ahead and you're gonna start. No, we should explain the glycemic index. Like, what is it? Okay, yeah, we'll explain that. I mean, you want me to or you go ahead and you're not. No, go ahead, go ahead. This is the thing, dude. You love any questions around the guide.

Okay, so yeah, it's in the guide. And you imagine zero to 100 is how they rate the glycemic index and all foods fall under that category, but primarily carbohydrates are what they're going to fluctuate from zero all the way up to 100. And most all are in the range of low 20s all the way up to 99, which is alcohol, which is the highest. And basically what the glycemic index represents is how fast your body converts that over into

glucose. So the higher it is up on the glycemic index, the faster it converts that over into glucose and fuel for your body to utilize. So if you mean by the importance of the loading by okay, like an athlete is getting ready to work out in, you know, the Earth, they're getting ready to play a sport. And in 15 minutes, they're getting ready to play a sport. Well, yeah, the glycemic index would play a role in that. If you're trying to get instant energy for that athlete who's about to go run and play

a sport right then at that moment, and you're trying to choose a food that's about to go run and play a sport right then at that moment and you're trying to choose a food that's going to do that. Something that's extremely high on the glycemic index is going to behoove you to eat right then and there versus something lower on the glycemic index that's going to take a longer time to convert over into glucose. Is that a decent, it's pretty much- Right, right, but you know, here's what gets tricky when you pair it with foods. Well, you get a very, very quick rise in insulin, and then you get a drop, and you start to get what they call the crash.

So glycemic index is important in the sense that it helps you, you can look and see what the insulin load of foods are. And here's a deal. If you're consistently eating foods in the high glycemic index and you're consistently spiking insulin, your insulin becomes less and less effective over time and then eventually can to be you can become insulin resistant where your cells no longer listen to insulin anymore and then that's diabetes, that's not

good. So, you know, typically you want to eat things low on the glycemic index and check this out. If you eat, let's say, a diet that has no carbohydrates or very low carbohydrates, kind of like a ketogenic diet, for example. You're gonna consistently be in the low glycemic index of foods, and your body becomes more efficient with the insulin that it does have.

So even though you have lower insulin levels, your body becomes very, very efficient with it, which is kind of what you want. So that way when you spike it, you get extra benefits versus it, not being able to. Yeah, so it's definitely one of the things you wanna look at in terms of what type of carbs you want to eat.

And then as Adam was about to talk about foods you combine with other foods will change, you know, how you react. For example, if I have, you know, white rice, which is a little higher on the glycemic index, but I eat it with, you know, chicken or some steak or something like that with some fat and protein, it's going to lower the glycemic load of that particular food. So, it just means it's slowing it down at the process of converting it over to the fuel. Correct. That's all it's doing.

Which when you think about it, when you're trying to stay satiated throughout the day and you're trying to minimize your caloric intake, you're not trying to gain weight, you're not trying to perform for a sport, you know, it's better for us to stay on the lower end of the glycemic index. For all the reasons like Sal talked about, and for just quite simply, for the, your appetite to be more troll, if you're doing some that spiking your blood sugar, you'll see that when you eat like those carbs like that, you tend to want more. You know, it says, it's not like you, you, you just have a few of them and it's like, oh,

you're fine, you're satisfied. It ends up spiking that and then you end up wanting more and more of that. And then the control of your intake becomes a lot more change. It's the reason why you always have room for dessert. And you'll also notice too, the foods that are higher typically, not always, but typically tend to be like less. And the ones that are lower glycemic, you get more food, more bang for your buck. So if I compared like what, you know, 300 calories of sweet potato looks like versus 300 calories of candy. I mean,

the candy is like this tiny little handful of candy that's not even going to fill you up, not only that, but it's not paired in any nutrients or anything. Yeah. So, yeah, this is just fiber going on with it or nothing like that. You have a big old sweet potato. That could be pretty filling. 300 calories with a sweet potato is actually pretty filling for somebody. So those are things just to think about. And that's so the glycemic index is absolutely important. That's why we do include it in the nutrition survival guide is, you know, I try and teach clients how to consume off of that.

Like, you know, typically we're leaning always towards lower glycemic foods as much as possible. Yeah. I'd say managing insulin levels is probably one of the aside from calories and all that stuff. Managing insulin levels is probably one of the most effective things you could do for long-term health, longevity and fat loss. If you manage it well, then you're going to get better results than if you don't.

Nick Demo is asking about what type of training to do during the season. He's a collegiate level lacrosse player. This is an excellent question. It's definitely different than the kind of training you do to get ready for the season. He's a collegiate level lacrosse player. This is an excellent question. Um, it's definitely different than the kind of training you do to get ready for the season. Mm hmm. When you're training to get ready for a season, uh, and a lot of it depends on how busy your season is. But if you're very active during the season, when you're training before the season, you're trying to improve performance. You're trying to, you're trying to hit, get stronger, more endurance, better agility, speed, proprioception,

all those things. You're constantly challenging yourself to get better, faster, and stronger. When you're in season, your training should be based upon keeping you healthy and injury-free. Because your practice is a bad priority. Exactly. In mid-season, especially, because you have to think about when you're performing, you're at a very high level of intensity when you're on the about when you're performing, you're at a very high level of intensity when you're on the field and you're competing. And now what you're trying to do is preserve

this response. And this is where in season, obviously, it's going to dictate, like your off season is going to dictate how well your season goes as far as like, you know, how well you've protected your ligaments and your joints and, you know, just having more strength overall will really aid in the season. As far as being explosive and having more endurance and all those things, you'll see it, you know, play out on the field. However, as you're competing, you're using all of this. You're using all of these adaptations. And now we just need to really prioritize our recovery and mobility and just getting the right recovery.

Well, think about it this way. When you train pre-season, you're trying to improve performance through these avenues. You're trying to get stronger. You're trying to get faster. You're trying to improve performance through these these avenues. You're trying to get stronger. You're trying to get faster. You're trying to get more agility. You're trying to do all those things from a performance standpoint. When you're in season, you're still trying to increase performance, but not

the same way. Whereas before I'm pushing those avenues of adaptation, it's skills training. Yeah, in season, I'm improving performance by keeping myself healthy and mobile. Because what will decrease your performance while you, in season, I'm improving performance by keeping myself healthy and mobile, because what will decrease your performance while your training while you're in season are things like injury stiffness, poor recruitment patterns, those kinds of things, you know, not recovering well. Well, I'm glad we I'm really glad we picked this question because I feel like we've never really talked too much about this and it's because I feel like the majority of the population, this is less of an issue for, but it is, I mean, there's a lot of people playing sports, so it's a very good question. And like Justin said, our priorities just shift,

but they have to shift, because if they don't shift, then this is a perfect example of the type of person that would over train. It's rare to get to find people that actually over train their bodies like crazy. Well, this is what programming is all about. Yeah. And this is understanding that a new priority is here.

A new priority is it's kind of like the same anti-outage I explain as I'm going through maps green right now. Maps green, it's exactly how I posted was, these are my priorities now. My priorities now are functional as mobility. Even though I'm going to be pushing weight and trying to be stronger this and that I I'm not focused on that And I'm not worried. I'm not trying to PR. I'm trying to move better So my priorities shift so as you go through different programs You you you need to really learn to to switch your mentality in the gym and that's hard to do

Because we all get in a way of training in one way or another, whether it's the same program or a new program that someone wrote for you, even the way you approach that workout has to be. Not just a different workout, but even how you approach it. Like Justin was saying, like your focus now, your priorities is to recover, is to keep the body, you know, to keep the body strong to beat to keep the endurance to keep the things that you work so hard for an off season More so that it is to try and continue to progress the body Yeah, because now you're you're putting game time on practice You got all this other stuff now you're banging the body up quite a bit during the week You bang in the body up more in the gym. Oh bad is just that's where you get the overtraining

That's where you get injury. That's where you get somebody to actually regress because they're pushing too much. Yeah and this is like I mean you got to think about the practice you're moving at a really very high intensity during the week during practice and so what we're doing now is we're focused on skills and what kind of skills can I improve on the field like very specifically? You know if it's my start off, you know or my get up You know if it's if it's one component that you see that you have a weakness in you know You're addressing that in practice. So you practice is your workout in In a sense and and like you said priority Being recovery because you're you're gonna because you're going to be taking your body through

the ringer. It's going to take a toll on it. Outlasting that is really the important. Well, I was going to say, maps green is the perfect preseason program you could possibly do. Maps green was designed to take you from point A to point B, which in point B being the beginning of your season. The mobility sessions in there are extremely important, but they become invaluable during

season. So with Maps Green, if you're an athlete and you're doing Maps Green aka Math Performance, that's how you want to do it. It's about what is it, 12, 14 weeks, something like that? You start it, 14 weeks before season starts, and you start with all four phases. You move through four phases. By the end of the phase, you're fucking ready.

You're ready to play, you're ready to practice, you're ready to do your sports-specific training, and then you take those mobility sessions that you've been doing that whole time, and those become your invaluable tools to prevent you from getting injured. And that's how we designed math performance. So it's an invaluable tool for those of you athletes that are listening.

There you go. Char JBC, what is the ideal rotation to change up foods to maintain a healthy gut? This is an excellent, excellent question. So it was a much longer statement. She had talked about how she eats the same breakfast and lunch most days and then dinner is what she changes. We talk a lot about rotating your food and changing how you eat. Here's a deal. If you're changing your food super, super frequently, then you're not going to be able to reap the benefits of what you've changed.

You got to give it a little bit, give it a couple days. Body to adapt. Just like working out. It'd be like the difference of how I use to train where I come in and I would always do something different every single workout for muscle confusion reasons or always keep the body trying to guess. But in reality, I wasn't training correctly because I wasn't letting my body get adapted to what I first was throwing at and then moving on. Food is the same thing.

Right. It's similar. And you want to look at, there's so many different things that you can variables, right? You have macros. Macros can be rotated. You can go very low carbohydrate for a while and high fat, and then you can drop your fat and increase your carbs. There's days, and I've recommended this before, and whenever I say this, everybody gasps because I'm, you know, it's sacrilegious, but there's days that I'll incorporate

that are very low protein. I'll have a day, you know, every other week or so, where I'll only eat like 70 grams of protein. And I do a day, you know, every other week or so, we're all only eat like 70 grams of protein. And I do that because I know it, I've seen science and studies to support the fact that it will, it will increase the sensitivity of my body to protein. I'll utilize whatever protein I get more efficiently when I do eat it. During the week, throughout the week, you know, look at your meat sources. If you eat meat, right, there's fish, there's lamb, there's beef, there's chicken.

You know, I like to have all of those every week. I like to have red meat a couple days a week and sometimes it's beef, sometimes it's lamb, I'll throw in fish a couple days a week, bison is another type of red meat, I'll throw in chicken, and then I'll have a vegan day here and there. And really, you know, it doesn't have to be so rotated

that it's like these crazy outlandish meals all the time, but it is important that you don't get stuck in the, you know, I'm eating the same exact thing every single day for months on end. That's what you gotta avoid. That's the thing you wanna kind of stay away from. That's the biggest point really. It's just like the, everything like packaged and boxed,

and you have like the same exact look to your meals, the entire week. Some people do like stick to that because it's easier for them mentally or whatever the case. However, you know, you're not introducing all these other types of nutrients and phytonutrients and all these different things that you're got to benefit from. Right. And it could be as simple as, you know, throwing a day or two in there that's different. It doesn't have to be super frequently. Well, I'll share how I do this. I'm probably the most neurotic out of all of us when it comes to this stuff.

Neerotic. So the most neurotic. And the most neuromite. Sorry. I just hijacked you. What we do, we prep on Sunday and I prep a majority of, I shouldn't say I, Katrina preps a majority of our meals for the week. And she always asks me every week,

what I want her to make. And it's not like, I don't base it off. I'm really like, oh, I want this taste. Now mind you, if there's something I'm craving, then absolutely I would. We haven't had in a while, whatever. Tube steak. But I always evaluate what we just did the previous week.

And we normally pick four main type of courses that we prep. And then there's always one or two meals that we make in the morning or in the evening time. But those four meals get rotated over seven days. And then the next week, when we prep for the next week, I evaluate what I just had. So like, let's say just, for example, last week, we had a lot of salmon in the diet,

and we hadn't before that. And I had salmon in there, I had chicken in there, and I had steak in there. Lots of eggs, that's a usual for me. Well, this week, I'm gonna make sure to have I'll have bison in there, I'll have some chicken thighs in there, and you know, maybe I'll have a different type of red meat, right? So, those, and that's kind of how we'll just rotate it,

is it's, you know, a week to week basis, you know, I kind of evaluate what I was eating the week before and try and make sure I never go too long. And if I ever catch myself, because it does happen, like, where two weeks go by, and I haven't had any fish really in my diet, that's when you see me use my Omega-3s, that's when I'm gonna start using my fish oil, because I noticed that I haven't had any fish really in my diet. That's when you see me use my omega threes. That's when I'm going to start using my fish oil because I noticed that I haven't

had fish really in the diet. Otherwise, I'm trying to make sure I rotate it in and get it naturally. Don't forget to rotate your vegetables, man. I eat lots of greens every day, but there's so many different greens you can choose from. So many different of those, you know, those kind of fibrous low calorie vegetables, everything from broccoli and the different varieties of broccoli to bok choy, to the different kinds of roughage, like spinach and kale and the different colors of kale. Yeah, that's right.

And our guide is the reason why we put that was to make it simple. That's the other thing we do is we just kind of look at our color of our food too. Like, you know, oh man, once the last time that we had anything that was yellow or green or, you know, red or what, you know, what colors have we had really? And we just kind of rotate colors in there

also just an easy way to think of it. That's it. Change it up. Toss them solid. You know, I mean, just read head can is asking does daily caloric intake matter more than weekly caloric intake? So the question is the matters less than weekly and it matters even less than monthly and even less than annually Yeah, so here. Okay, so here's why they they all this is why they all matter. Okay, so we'll look at all of it, right?

If I go if my weekly goal, let's say I'm eating 2,000 calories a day just so the math is easy That means for the week I'm looking at 14,000 calories, right? That means for the week I'm looking at 14,000 calories, right? Instead of eating 2,000 calories exactly every single day, I might have 1,500 calories one day, 2,500 calories in other words. That's fine. That's actually great. And in fact, that's probably preferred because the body works better that way. Now, here's the issue where this is where daily color can take becomes important. It's probably not a good idea to have like a bunch of 200 calorie days and then one like 10,000 calorie day. Only because it becomes difficult to manage.

It'd be very hard and it would probably upset my stomach if I had 10,000 calories. A little bit. And one day, you see what I'm saying? So that's why they're both important. But what Adam was saying is correct, look at your entire week and don't be so anal about your diet where every single day has to be exactly the same because then you get stuck in these patterns that aren't healthy. And we're confined going back to what you said that I think is important to reiterate

is that it actually is more beneficial for you to not. And this is I think it's important to talk about too because I see it so much in my industry with the whole competing world is they, you world is they get a coach that tells them this is their color can take this where they need to be. And every day is not only exactly the same meal, it's also the exactly same amount of calories. And we've talked about leptin before and I always go back to this one because I feel like it's the biggest one that gets fucked with with competitors.

And that hormone, when you do something and you make it so consistent, you start to suppress it. And a day of really, really low, you get all these extra benefits, let's say like fasting, you're being to plead like that over like ketogenic. But then also when you load and you refeed a day where you maybe you have five or 6,000 calories or maybe not as extreme as sales,

that with 10,000, you shoot those leptin levels up. So there's a huge benefits to that of the ups and downs of the calories. But like Sal was saying, the reason why it's nice to kind of keep it close is because it's just more it's easier to manage. It's not necessarily better for you. In fact, the extreme swings technically is, there's got a lot more benefits to be fasted and then go hot. But you know, for being able to track, and that's the whole reason why someone says, this is your daily goal today because it's over

a total average. But honestly, and it's really over a why someone says this is your daily goal today because it's over a total average, but honestly, and it's really over a total average even longer than a week, a month's time, because if you have one or two bad days where you mess up or even one week, then you don't feel like a failure. Yeah, if you're so dictated to like every single day, like has to be regimented to this, like you don't have that flexibility and that freedom to, you know, have some high, some low, you know, it's just about managing that as you go. I'm gonna very carefully say this. You can make up for high calorie days

with lower calories, and the reason why I'm careful with that is because don't turn it into a eat shitty food every day. Not binge purge kind of. Yeah, no, no, no, no, no. But what I mean is if you're gonna go and have a family dinner and you know, you're. Yeah, no, no, no, no, no. But what I mean is if you're gonna go and have a family dinner and you know you're gonna eat, you know,

an additional thousand calories, then you can make up for it the next couple days or the two days before that. So it's just part of managing your nutrition, you know, in that particular sense. You know, as far as, you know, being specific with calories and macros, here's the thing. It's important to track,

but eventually this is the goal. The goal is to get to the point where you're so in tune with your body and you listen to your body, you know how it feels where you don't track anymore, you don't have to. You don't have to look and see, oh shit I ate too much, right, too little, or I need more fats, or any,

you know, or my fats and proteins and carbs need to be exact. That's not the ultimate goal of health and wellness. The ultimate goal, the ultimate target, is to get to the point where you know your body. That's it, it's intuitive. It's intuitive. Man, let me tell you what a great place to be,

where you can walk around and know what you need to eat based upon how you feel, and you don't have to count and add things and figure things out, because that's a pain in the ass. Not only do you pain in the ass, but it can lead to unhealthy practices. So ultimately, see about getting your place,

you're not talking from a health perspective. I know Adam's gonna go with this because you do. You really do. Just in you, as it is, I fucking say, it's a share here. You do have to pay attention to that if you're going for a very specific type of physique. Of course. Well, and if it go, you know,

and if you're all of a sudden, your activity is through the roof, you definitely have to replenish yourself. So, you know, like Sal and I think have a mentality that's very similar with that because it's more of a health perspective of like what's what's providing me the right type of energy, what's what's providing me the right, type of energy, what's providing me, you know, where I don't feel like any sort of feedback from my body that's negative. Right, and you're comfortable with where you're at. I mean, the healthy body fat percentage for a man

is like, you know, let's say eight to 15%. Exactly. Now, I'm happy maintaining about 9% 10%. That's what I keep. And I don't count shit, I don't count my macros, I don't count my calories, I listen to my body, but I've done this so long that I can do this and I've reached a point where I can do this and I can maintain that lean of a body fat percentage. And it's just, my life is easier that way.

So that's, that's, that's what I was going to chime in and say was that, you know, you both did, we're on that, that route. And I was like, it started to sound like, I don't want people to start because then I know we have a large following of people that are very like minded like you to with this is that, you know, oh, I don't track is it's that stupid to track and like get that mentality either where it's not stupid to track it. No tracking will give you a good idea. Yeah. And I highly recommend it to everybody to learn to get on the level that Justin and Sal are, uh, as far as

having to understand, but that takes some, unless you've got the, the background at like these two gentlemen have or the experience of actually putting it to practice for a very long time, that's very difficult for the average person to just feel their body. And it takes work. It takes years. It takes listening to your body. At one point in a sense, even if you guys were never really heavy trackers, you guys have done enough research. You've done a lot of tracking that if I asked you guys were never really heavy trackers, you guys have done enough

Research that if I asked you what a banana or an apple is calorie wise, you could probably rattle off to me What it is calorie wise or be pretty damn close on everything. No, it's it's I've been look We've been doing this for a long time. I've tracked in the past Here's the thing it's important to track in the beginning because you are gonna be off You asked the average person how many calories they think they eat, they have no fucking idea. Absolutely. They don't know what their macros are, they don't know anything.

In the beginning, you have to track, but that's taking you through the stages of learning. Ultimately, you want to get to the unconscious competence level, but before we do that, you got to be consciously competent and you have to try. Ultimately, you want to be that person if that your primary goal is that I still track because I love

I feel like it's I feel like it's the best way for me to learn like we we take foods and we take diets and we mess with stuff like that, but I feel like I am a very good example of somebody who can like share their experience with how certain foods certain diets certain practices when it comes to fitness program, because I am so precise about that. It's not just like, oh, I think I feel better because I've done this. Well, really, well, can you tell me how many grams of carbs you've had for the last day

compared to the last two days? You're definitely a nerd about it. Yeah, it's a good thing. So to me, it's almost like I'm doing these constant studies. It's just my study. So it is. It's the nerdy side of me. And I don't, there's got to be other people out there

that are like me. So I don't ever want, I don't, there's got to be other people out there that are like me. So I don't ever want, I don't want you guys to make them feel like, you know, your goal is to never have to do that. Well, your goal is to, I don't have to do that. You know, that's what's, it's the beauty is I choose to do it because I'm actually very fascinated. I'm very fascinated. I mean, I just had my paradigm shattered like we, we share these times.

I know we, we try and do this all the time when this happens. This just recently happened to me and like literally in the last two months, you know, when Sal first was talking all about the ketogenic diet and doing it, I kind of scoffed at him because I was like, dude, I like carbs, I eat 400 to 600 grams of carbs every day. You're an idiot, I wouldn't wanna do that.

I wouldn't wanna take that. I wouldn't wanna train my body not to be used to them. And the more I started to listen to myself, defend why I refuse to even to do it, to just for just to practice and see how I felt because he kept saying, just see how you feel. Just try it. Try it. And then I started to listen to myself. That man, boy, I sound like I have a fucking addiction to this. So then I started doing that. Then I realized that never in my life until this point, have I ever really allowed my fat intake to go that crazy high? I have always fluctuated my calories primarily

through carbs. No mind you, I've had high fat days, but not into the ratios of what I had to for ketogenic. And it has completely changed my relationship with carbohydrates. Now, I'm doing a modified version, like I've told you guys before, why I am introducing carbs,

but I'm living off of 50 to 150 grams of carbs now because I've changed my relationship with that and it's blown my way by when I actually put an effort of getting some good fats and I mean a lot into my diet early on, I actually feel great, I feel fine. But you had to track to figure that out. Yeah, exactly, to be precise, because guess what, when I first, and this is why this was so important,

when I first did the ketogenic diet and I was following it, the first two days, when I first, and this is why this was so important, when I first did the ketogenic diet, and I was following it, the first two days, I was like, fuck this, no, this ain't for me, I didn't feel good at all. And then I realized that, wow, I was way too low on my fat. I mean, I was like under by, but I was still higher than I ever been in in my head. I'm like, okay, I'm eating all this oil,

I'm eating all these extra avocados, I'm eating all these red meats like crazy, I'm eating bacon, like for sure I'm way over. I'm higher than I've ever been in front of enough but it wasn't when I started tracking it and actually paying attention. I was like, wow, my protein is still too high. My fat is nowhere near high enough.

I'm okay on the cars but that's the reason why I feel like shit because I'm not getting enough fat and I'm not getting enough carbs. My body's saying, fuck you, where's our energy? So I, you know, but if I wouldn't have been someone who's into tracking like that, I might have been somebody who just tried that diet and then dismissed it as a great way.

Not for me. Not for me. So this is why even somebody who does know a lot about nutrition, even if you do understand things like that, I always highly recommend people to do that and track. Now, is it for everybody? Absolutely not. Do you want to be dependent on that?

No, you don't want to be dependent on that, but you won't be. If you'd track along enough, at one point, you won't be dependent on that? No, you don't wanna be dependent on that, but you won't be, if you'd track along enough at one point, you won't be dependent on that. I tell my clients to try, typically, if they're really interested in nutrition, I tell them to track initially, and then eventually the goal is to get them

to be able to understand and listen to the body, but you got a track to begin with, so, good point. God charred is asking how to get started as a personal trainer. Excellent, excellent question. First and foremost. Crossfit certification one is that what would you say?

That's a weekend, so I'll be right. Right? By a bunch of shred supplements. Yeah. And then go get your crossfit. Here's a show a lot of booty picks. And you'll get picked up by somebody. No, first off, if you really, really want to do this,

and you really want to be a personal trainer, most gyms won't hire you, if you really want to do this and you really want to be a personal trainer, most gyms won't hire you unless you have some kind of a national certification. So do your research on the accredited certifications, the one that I most fond of myself is the National Academy of Sports Medicine, just because they have continuing education type certifications. So you can start with the basic one, which is CPT, then you can get correctional exercise options. You can get performance exercise, special SLS, all these other, you know, great courses. Take a course, but never stop learning. And in terms of business, your best bet is to start at a gym. That's got good systems, a

big chain, a big chain. Just because you're not going to make much there to begin with, but you're going to learn a lot. And they're going to throw clients at you. And you have a lot of opportunities to get clients and you get to look and see how successful people work because you'll have managers that have done it for a while. Learn there and start there. Look at it like an apprenticeship like we've always kind of said like that. I think that's why it you just need to be able to refine your skills.

And the best way to do that is to see, you know, a large volume of people. And those big box gyms are the ones that are going to provide that well, you know, like, to be honest, we're not even talking about marketing yourself or any of that kind of stuff, right? We're just talking about getting educated. And so that's a whole nother monster, that's a whole nother beast to tackle.

So that's why really that's why we steer people in that direction is because, you know, these big companies, they spend millions of dollars on all this stuff and they provide all the forms. Like it's all this little stuff that you don't even consider. But it's just, it's more convenient to have all that. And you're not gonna make as much,

but you're gonna learn a ton. And then once you refine your skills, you take that with you going forward. You keep your education, you know, as a priority. And you go into all these like other specialties and learn how to use specific tools. And then you listen more to us. You're going to be awesome. Here's the thing. I'll say this. So here's a deal. A good personal trainer can make a decent amount of money, regardless of the area you're in, but especially if you're in a metropolitan area. A good personal trainer in the Bay Area can make six figures a year easily.

But like any job that makes that much money, it doesn't happen right away. And I think people look at personal training and they think, oh, I'm gonna get my certification, boom, I'm a trainer, I'm gonna make money. Give yourself two years, give yourself two years, go work in a gym and say to yourself, I'm gonna spend the next two years learning how to be a great trainer, learning how to build my business,

learning how to make this really work. It'll take about one to two years before you can really start doing well both as a trainer, business-wise, and as a trainer for your clients. So just give yourself that because once you're certified, that's just the beginning. Then you gotta go through the training a little bit,

which is gonna take a while. Those are both such great advice because I mean, I remember, it was about a year in being a trainer. And I like to think the three gentlemen in this room right now are a little advanced in comparison to the average trainer and stuff as far as our work ethic and our skill set, yada yada. And we were successful probably pretty quick compared to the average trainer, wouldn't

you say? Yeah. And it still took me a solid year before I had my schedule like rock and to where I was loaded. I said, I had to turn away clients and had my schedule like rock and to where I was loaded I said I had to turn away clients and Kind of had it manipulated to where I was getting a day off at least one day off like it took a year before I built that And it took another year after that before I really refined it So and I think we're pretty advanced. So I think a person has to give it at least that

Justin with the going in the big box. I can't I Can't stress that enough and I would actually love to challenge the two of you since you two have both been in private gyms or own to private gym and had trainers working there for you. Can you think of, I don't know one off top of my head. Can you think of a trainer that did not start at one of those big boxes that went straight into being a private trainer for himself?

That's awesome. That's more successful as you. Well, absolutely not. Yeah, I do. The young lady, Megan Slater, her name, she now owns ABS Fitness, which was the gym that I started. She started, now she was a coach. So she coached teams and stuff for the collegiate level,

but she wasn't a trainer. She got a certification, came to ABS, and but here's a deal. She's exceptional. I've worked in this industry now for a pretty nice scenario. It is an exceptional person going through a good scenario to where you get to be at least a coach and teaching. Well, here's the thing. Here's the thing. I've been in the industry for 18 years. She's exceptional. She's in the top 1.1% of people that I've worked with in that. She'll get in there, she'll hustle or ask off, she'll work hard, she's not afraid to

go out there and talk to people. And she was also in my gym, so she also had me to learn from, and I'm not trying to toot my own horn, but I train trainers for a long time. So she had some good tutelage, but it's extremely rare. You're far better off working in a big box gym when you first get started. You're gonna learn so much there. And like I said, give yourself a couple of years,

like go in there and say, okay, it's gonna be a little bit of a grind and a learning curve for two years before I become an excellent trainer. It's funny because most, a lot of industries are like this. Like, you know how many people will go and get their real estate license?

Like, do you know how many real estate agents throw in the Bay Area? I mean, licensed agents. Shit tons. Now, most of them don't make a goddamn dime. A P on half their face. Most of them make nothing because they saw the real estate industry, especially in the Bay Area, and they're like,

oh, fuck, houses are going up. I'm going to make money. I'm going to become a real estate agent. They didn't realize that it's going to take you like two to five years before you start doing well. And so a lot of people aren't prepared to devote that time and energy. Personal training is no different. Give yourself a couple years of not making

that much money and learning before you start to kick ass. And I promise you, even if you're an average trainer, but you really apply yourself for two years and learn, you'll start doing pretty well. You'll do pretty damn well, especially in fitness. One of the hardest conversations that I used to always have to have with trainers, and I had this conversation with Justin, but with Justin it was different, and I'll explain. This is kind of the mentality of these big box gyms.

If you worked at one of them, in my case, I headed up the training department. So I'd hire trainers like Adjustin or some of that, 10 plus years ago, and they come into a place and you get them fresh out of school or they're pretty young and just coming from wherever, first real big job working fitness. And I would foster them, mentor them.

And then eventually they either find out one, it's not for them and they move on into something else in their life or they pretty much outgrow that place. They realize that there's more out there for them. They could possibly run a business like this themselves or they can make more money potentially doing this themselves. And then they move on and that's exactly what happens. And the very, very small percentage actually move on and actually are successful doing

because it used to pain me when they would come to me. And a lot of these trainers, I love. So we're talking about hundreds of times I've had this conversation. Like I said, Justin came to me and told me one day he said, hey, Adam, I'm in the next 60 days, I'm going to be transferring out of here. I'm going to be moving on doing privately. And it was a very sad day for me to see him go and leave at the same time too. I knew that whatever he did, he was going to be moving on doing privately. And it was a very sad day for me to see him go and leave. But at the same time too, I knew that whatever he did, he was going to be successful.

You were probably anticipating it. Of course, because I knew that he was seeking out promotion and moving up and they were taking too long of giving him what he deserved. And I knew that if someone of his talent, if you did that long enough, would say, fuck you, I'm often going to figure this out on my own. I don't need this company.

And that's exactly what happened. And as much as it was sad, I was supported to watch them. Now Justin represents the 1% of the majority that worked for me. The rest would come to me and have saved the same conversation. And inside I'm going like you fucking idiot. You couldn't even, you couldn't even be a top, top five trainer in this facility. That provides everything's given to you.

Everything's provided for you. And you're gonna, you're gonna sit down and tell me right now that you're gonna leave all this and you're gonna go do this privately and you're gonna make more money. You have no idea. And I have a complete, I have for sure know what's going to happen

because I've seen it happen a hundred times before you. And I could, you can't say that. You've got to be supportive, you know. Especially when there are people that I really cared about, I love, but it would be so painful for me to watch that. And at first I would try and get them to understand that, well, you know, there's a lot of things to consider,

you know, it's, they spend $25 million a year on marketing advertising. At all times, you have 100 to 200 leads walking around in front of you that are already into fitness, and all you gotta do is convince them to buy from you. You know, you don't have those things, and you know, like it is just, I'm just gonna go around.

Yeah. When trainers would come into my gym because the way it worked is they would pay me either a fee per session that they would train their clients or they would pay me a flat rate, right? So it's so they were contractors. They could build their own business, but they would pay me to use my gym. That's how I that's how I modeled it. When they would come in, they'd have all these grand ideas. And I know how fucking hard it is. And a lot of them succeeded in my gym because I got them the clients.

As the owner of the gym, I understood that it was in my best interest that they became busy because I need people paying me rent. So the trainers that were in my gym, a full 70% of the clients came from me. I would sign the person up, I would take my cut, and I'd give them a client. And I knew these trainers were good enough to keep those clients. And a lot of those trainers are still training in there,

and they're still training clients that I gave them. And that was just something I had to do because it's very fucking difficult. Not a lot of people can do that, not a lot of people can start with zero, and just go out and just make shit happen. But if you're in a gym, number one, they give you clients. There's new people signing up every day and there's people working out all the time in there. And I'm not trying to say I'm cocky,

but I can walk into a fucking gym during prime time and within an hour I can walk out with two clients. And part of that reason is that we've had tons of practice. Yeah. And when you're by yourself and you're trying to do this, you don't get that much practice. No. You get, I mean, every, you're like,

Oh, I imagine how do we started as trainers on our own? You would never have gone through that, the gauntlet of where people are. Oh, it would have been impossible. Well, it's like, here's another example of what I used to just like want to choke trainers out was when they didn't want to like an hour of this to be able to work and get paid to go and try and get leads from the floor. We used to pay like we used to pay trainers, you know, here's you have what a fucking joke.

You'd have a two hour block. There's we're going to pay you to go fucking get leads. Yes. And you would have here's a, you know, a hundred people in the gym working out. We're gonna pay you an hour. Hourly, hourly rate, but it's lower than you're when you're getting paid. Because you're not obviously and they would him and haw and you would him and on. You would not want to do it because you're like that. I only make, you know, minimum wage when I'm doing that. It's like, wait a second. A company is actually paying you to go try and get business for yourself

That you're going to make commission off of and get paid a higher hourly rate when you get them and you are not excited for that opportunity That is like bro when I never be an entrepreneur if that's your mentality when I started when I started Working for large fitness company those laws were not in place or at least they were not They weren't enforced. So I did it for free. I used to fucking live there, and I'd go out and just talk to people and get clients, and they didn't pay me shit,

and I didn't expect them to pay me shit. I've recruited so many trainers and fitness professionals in the gyms that I've run, that actually, that were just people who worked out, they had no interest in being in the gym, or training in gyms, but I'd talk to them, a lot of them were members, I'd talk to them, they had great attitudes. being in the gym, but I, or training in gyms, but I talked to them, a lot of them were members, I talked to them, they had great attitudes.

One dude, I remember, I bought shoes at Foot Locker. And this fucking dude is, he's selling me shoes so much energy, so much excitement, I'm loving this guy, talking about fitness, he's like, oh, I just lost 30 pounds, super pumped about it.

I'm like, this guy would be an awesome trainer, bring him on board, he ended up becoming one of my top trainers. It's about your attitude, man. You gotta have a good attitude. And if that gym is telling you, we're gonna pay you minimum wage to get clients and you're like, fuck that.

I don't wanna do that. Get the fuck out of there, man. You don't deserve that shit. Get out of here. Go do something else. Go flip burgers, I don't know. With that, leave us a five star rating review on iTunes and you can find us on Instagram at MindPumpRadio.

You can find me at MindPumpSoul, you can find Justin at MindPumpJustin, and Adam is at MindPumpAddom. Also check out MindPumpMedia.com, check out some testimonials on some of our awesome programs. And Facebook, what do we have? Facebook? Facebook show. MindPumpShow?

Show, there you go. Yeah, it's Facebook show, apparently. MindPumpShow. One day we'll get that right. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump. Next time, this is MindPom.