Mind Pump: Raw Fitness Truth - 2700: Get Back on Track With the 24-Hour Reset HACK

Episode Date: October 6, 2025

Get Back on Track With the 24-Hour Reset HACK The fail rate on fitness: The number of people who gain weight after they lose it will ALARM you. (1:07) Two ways a small bump in the road can become a total disaster. (4:47) 4 Steps to Get Back on Track With the 24-Hour Reset HACK #1 - Pause, acknowledge, give grace. (14:18) #2 - Do something healthy for yourself. (20:52) #3 - Choose 1 ‘must do tomorrow’ and set an alarm. (22:18) #4 - Use a group or a friend. Confide in people you trust! (post RESET or communicate RESET for support). (23:05) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for buy one, get one 50% off for new customers, and 20% cash back for returning customers! ** October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. ** Muscle Mommy Movement Mind Pump #2542: Five Steps You Can Take To Get Back Into Shape Fast Mind Pump #2485: How to Make 2025 a Successful Year for Your Fitness Journey Mind Pump #2587: This is What a Great Trainer Looks Like With Ben Bruno Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Bruno (@benbrunotraining) Instagram  

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. Today's episode, you messed up. We're going to teach you how to get back on track with the 24-hour reset hack. This episode is brought to you by a sponsor, Legion.

Legion supplements are some of the best in the world. world. Go to buylegin.com. That's B-Y-L-E-G-I-O-N.com forward slash mind pump. Use the code mind pump for buy one, get one, 50% off or 20% cash back for returning customers. We also have a sale this month. MAPS G-L-P-1 is half off. This is a workout program with nutrition guidance and lifestyle advice for people who are using a G-L-P-1, like OZempic or Wigovi. This program maximizes fat loss and helps with muscle gain during the process. Go to Maps, glp1.com. Use the code GLP50 for 50% off.

Back to the show. The fail rate on fitness, the amount of people that gain weight after they lose it, is 90 plus percent after the first year. It's huge. Why? Well, there's a lot of reasons why, but one of them is when people make a mistake, they make two big mistakes afterwards, and it's very difficult to get back on track.

So here's what we're going to do today. We're going to teach you something. It's called the 20. 24-hour reset hack. It's extremely powerful. Use it when you mess up because you will, and watch what happens. Your success will go through the roof.

Is this inspired by what we talked about in the group drill like it is, huh? I almost want to call it a mulligan. Yeah. For our sports people out there. And by the way, is it 90? I thought it was 80-something percent.

Is it really 90? Yeah, 90 percent of people gain the weight back. I mean, you can find different studies. I think I've seen, it's nearly between 85 to 90. Yeah, I think I remember seeing 70, 80 in the first year. And then after that, it goes down. It goes all the way up to like 90. Very few people three years in a row of staying healthy.

No, and this is why, look, I bet people listening and watching this right now, they've probably done this. I've said this before in other podcasts. Like, we don't have a weight, you know, an obesity issue or a weight loss issue. That's not the challenge. The challenge is keeping it off. Yeah, yeah. Millions of people every year lose weight or get into, quote,

unquote shape, but almost nobody is able to maintain it. And there's a lot of reasons why. And we've talked about many of the reasons why on this podcast. But one of them is when you hit that bump in the road or you make a mistake, you're, you're doing well. And then for whatever reason, you lose consistency for a week or you're great on your diet. And then you fall off for a week or two weeks or a month or a day even. And it could be very difficult to get back on track.

for a lot of people and there's a lot of reasons why but but you know i want to talk about like what do you do because you're going to mess up this is the thing i want people understand you are not going to be perfect nobody's perfect and especially when you first start this journey off these setbacks can be very difficult to manage and impossible to manage if you don't you don't handle them the right way i love this conversation too because no single day ever made anybody obese or ever ever put you know pounds of body fat i mean you couldn't possibly put a pound or two of body fat in a single day i mean if you tried just overeating and drinking and all the things in a single day but it's not really that it's but that tends to send us spiraling that's what it is

and so and i know we talked about this in in our our group that you know this is so key that you're aware that this is going to happen. It happens to the best of us. I don't care even if you consider yourself a fitness fanatic. It even happens to those. And I think one of the things that gets the fitness fanatic or the person that has lifelong health and fitness is this ability to chalk it up.

And then, you know, that was yesterday. And I'm back to my thing. I'm back to where I was at. Like I'm not going to, I accept that that that. wasn't a good day. I accept that I made some bad choices. I accept that I didn't serve myself for taking care of myself. But I also give myself grace and go like it's over. I can come right back and start a minute. But that's not what typically happens. What typically happens is that first day then goes, well, I messed it up yesterday. So who cares about today? And then it just

one after another before you know it becomes weeks. Yeah, there's a couple things that are really common that we've observed in our clients over the years. And we'll talk about both of them. These are the two biggest kind of common mistakes. The first one tends to lead to the second one. But the first one is the overcorrection. Yep. So it's like, okay.

How can I make up for this? Yeah. You know, like I was, man, I was doing really good. I was working out twice a week. I was walking 10,000 steps a day or whatever. And for whatever reason, this last week was just a total bust. I didn't work out.

Missed both my workouts. Maybe I was busy. Maybe I had other things to do. Maybe I got sick. Who knows? And then, you know, I ate terribly. Like, I didn't even eat even close to how I'm supposed to. I'm painting a picture here, right?

I just went way off. So now that was a whole week. So here's what I'm going to do this week. I'm going to try to erase all the mistakes I made last week by overcorrecting. What this typically looks like, is, well, I'm going to work out four times this week. I'm going to work out even harder. I'm going to sweat that burrito off or whatever.

I've heard people say that, right? Yeah. Or I'm going to, yesterday was bad. So today, I know I'm supposed to eat X amount of calories. Or I know, but instead I'm going to fast today. Or I'm going to be way less today to make up for what I did yesterday. This is a terrible strategy. Absolutely.

Now, I get the logic. I understand the logic. Okay. if I ate bad yesterday and then today eat less, then it averages out and blah, blah, blah. That's not how it works in the real world, though. It never works that way in the real world. Think of an overcorrection like

you're driving your car on wet pavement. You turn a little too quickly to the right. The car starts to swerve a bit. And so what you do is you yank the steering wheel in the other direction. Well, now you're going to spin and crash. Yep. And that's exactly what happens when you overcorrect.

And what this leads to is overtraining, beating yourself up, severe restriction, and really the overcorrection comes, the root of that is punishment. The root of that is, I messed up, I'm going to pay for it now. You're shaming it. Yes.

And I've said this in that group that we were working with. You can't hate yourself into good health. In fact, hating yourself is bad health, right? You hate yourself enough. There's data to show that your immune system starts turning on you. your food habits start to change. You can't hate yourself into good health.

It doesn't work that way. It's impossible. So this overcorrection comes from there. And so what I tell people is like, okay, you messed up. We're not going to overcorrect. It happened. You can't erase it or fix it by overdoing it today. Not only that, I actually don't, we're not even going to try and correct.

We're just going to get right back to where we were. That's right. We're going to get right back on the plan. And one bad day is not going to ruin the plan. It was just one bad day. and trying to make up for that is one of the worst things that you can do in that situation. And then it leads to the second point that you're heading towards is, and I've seen this

so many times where they overcorrect and that overcorrection sometimes shows some sort of movement on the scale or they see something that maybe makes them feel like cathartic for doing it, right? Like, oh, I was so bad and then I punished myself. And so they kind of go down this spiral and then weeks go by, months go by. they're at this hard plateau, pushing harder than they were, doing more, restricting more than they're going. And then they go, why, why? Why am I doing all this? I was not doing anything, eating the foods I like to eat. And I was only five or 15 pounds heavier than when I

am now. It ain't worth it. And then they throw their hands up completely. Yeah, I mean, the intensity goes so high because, yeah, you're trying to overcorrect. And then now that's your new precedent. It's like, well, I have to kind of push at this level. I have to, you know, kind of restrict on this level with my food and then you know it'll keep you try to keep maintaining that new pattern which we get burn out and it's like I can't sustain this right it's impossible for me to continue like this right or or you do a short overcorrection you're like okay cool I beat myself for up for two days let me get back on my schedule and then it happens again yeah I mess up again yeah and then I go to try to overcorrect again yeah and then I mess up again and then I mess up again or you just keep screwing up up up you

keep falling off, eventually you give up. The reason why you're giving up is those two reasons. One, nobody likes to fail over and over and over again, okay? Nobody likes to feel like they're failing over and over and over again. I got to change that, right? Because it's a feeling, right? Nobody likes that. Eventually people give up because you hate it.

You hate it. So there has to be a point here where you reevaluate what your commitments are. Okay, so, you know, I'm supposed to work out four days a week. I did it well for four weeks. I fell way off. I pushed myself super hard for two days. I'm back on. Oh, no, I missed another workout.

This happens two, three times in a row. Look at your routine and go, am I over committing myself? It's an honest conversation. By the way, you have to set yourself up for failure. Imagine raising a kid this way. Imagine giving your kid a goal and then you're realizing like, that might have been too high of a goal for my kid.

Let me reset this for a second. Now, of course, you want to look at it be honest, maybe it is a good goal, but it's okay to reset the standards so that you don't continue to fail. You have to chalk up some wins. And so what you don't want to do is put yourself in this play, because you're what the data shows. The data shows that people will try about two or three times for they give up. That's what it looks like. People will tend to lose weight and gain it back in substantial amounts about two or three times before they decide to give up. I'm not going to do this anymore. It's just not going to be, this is not for me.

I'm not a fitness person. I'm just going to, you know, whatever. And that's a terrible place to be. And the thing you want to consider with your fitness, the most important thing you want to consider isn't how fast you get the results, isn't how effective things are, isn't any of that. It's, can I do this forever? That's the most important thing.

The timeline for you is now to the end of your life. That's the timeline. It's not 30 days. It's not 90 days. It's not the wedding. It's not the vacation. It's, this is forever. so I need to figure out a way to develop a relationship with this where I want to do it forever.

And if I hit these road bumps, which I will, and if I beat myself up every time, I overcorrect every time, this is not a relationship I'm going to stay in. This feels abusive. I'm going to get out of it. I don't blame people for giving up. That's why I like the analogy of like or comparison to what it would be like if you showed up to a job week after week and you busted your ass at the job only to get a paycheck that said $0. At one point, any sane person goes, I'm going to stop showing up to that place.

That's right. It's like it's not giving me a return at all. And I think this is the predicament that a lot of people get in because they go about it the wrong way and they think that the more intensity, the more they restrict, the more they push, the more results, the more money they should make, right? The more they should get back. And when they don't realize or when they realize that they're going about it all the wrong way or they don't realize that, they eventually throw their hands up and give up because it's like

why, and it's totally understandable. I mean, just like any one of you would do if you were working your ass off at a job and they just, you kept giving you a blank paycheck every two weeks. You're like, this is awful. I'm not going to stay here at this place anymore. And so it, and a lot of it starts from. this first bad hiccup or bad day and then the overcorrecting because overcorrecting normally what that means is normally cutting calories and increasing intensity that's right and most people

already get this ratio off most people that get started on their fitness journey don't understand this balance and they tend to right away go to the cutting aggressively and increasing the activity which is already kind of a failing strategy and then when you have your first hiccup or struggle or a bad day, you overcorrect and overcorrection is going even more extreme in that direction, which is inevitable. You will plateau. You will eventually plateau and you'll be pushing so hard

and getting no return. Of course you quit. Here's the wrong attitude. What you don't want to do when you're embarking on a fitness turn except for people say this too, like, okay, everything you're saying right now, maybe even someone listening right now

is thinking this. Everything you're saying right now makes sense. I'll figure it out once I lose the weight. Let me just lose this weight as fast as possible. I want it off my body. And then when I get there, I'm going to try and figure out. Figure out how to make it work.

Then I'm going to figure out how to do this forever. No, 90% fail rate. I'm telling you that right now. It's not going to work. I bet if I could gamble on this, I'd be a trillionaire because I know exactly where to gamble. I know exactly where to put my money. So it's not something you figure out once you get there.

You have to start right out the gates figuring this out. So what we're going to do right now is we're going to talk about what this 24-hour reset hack looks like, and you can use this every time. use it every single time you find yourself in a position where you, for lack of a better term, fell off for lack of a better term when you ate the wrong way or you missed too many workouts. Okay, so we're going to start with the first one, which is this. And there's three parts of the first one.

Number one, the first part is to pause. Pause and take a second. Okay, when you've made that mistake, when you've acknowledged what's happened, pause and acknowledge it. And you have to be honest with the acknowledgement. Okay. So look at what you did or what you didn't do and say, okay, missed another workout. Or, yeah, I definitely ate way too much cake or my diet was really bad this last week. Acknowledge it.

But then you have to do this last part. You can't just pause and acknowledge it. You have to also then give yourself grace. You have to. If you inject shame into this formula, Shame does only a couple things. It only does a couple things. It may motivate you in the short term.

This is why people like shame. In fact, coaching people with shame around their fitness and diet, they're often afraid to let it go because they think if they don't have it, well, then I'm not going to work out and I'm not going to eat right. If I get rid of this shame, are you sure I'm even going to want to do this? Like, I have to beat myself up. And I always tell them, how's it working for you? Yeah.

It's not. Shame is a short-term motivation. long-term failure. So you pause, you acknowledge what just happened, then you give yourself grace, and here's what it looks like. It's honesty and it's acknowledgement that this is hard.

That's all. You look at it and you go, man, I screwed up, and this is really, really hard. This is a tough, this is tough for me. Don't compare yourself to other people. This is where shame can rear its ugly head.

Don't say to yourself, oh, man, I screwed up, but God, my friend Betty, she just doesn't. Or how come my husband, or how come my wife or my buddy why are they so good don't do that this about you acknowledge that you messed up and then give yourself grace and the grace is literally wow this is hard or man this is harder than i thought this is tough okay all right all right let's do this again it has to start with that yeah this builds up a positive outlook for yourself yes

and a better identity that you can pursue uh as opposed to you know the the shame thing is so detrimental because it really just, it creates this persona that you just keep falling back to. I got to say this. Look, what, what anybody, any trainer listening right now who's been a trainer for a long time who has learned how to develop a successful business, okay, not the trainer that can sell the most training, but successful trainers, if you talk to any of them, we've had some of them on our show. Ben Bruno is a good example of a successful trainer. You ask them, how many clients do you have and how long have they been with you? Years. These people have been with them for years. You know what they all have in common? These trainers

help their clients give themselves grace. That was the secret for me. That was this, that was the thing I learned. Guess what? I get back up. That's it. My clients, towards the back half of my career, when I figured this out, they were, they loved telling me, not that they were, they were happy about it, but they come talk to me about it, and I would help them extend this grace, and then they would continue. And you know what they turned into? People who worked out forever. They did not turn into the typical, I'm going to stop. So the grace part is so crucial, so crucial. But the second step is also important. Right after you give yourself grace, do something healthy for yourself. Well, before you get to what else to do, I want to propose a question that was asked

to us last night in regards to grace. And somebody asked a question I thought was really good. Like, how do I tell the difference between giving myself grace and being lazy? Yeah. What does that look like? Yeah. Well, one is genuine care. And, by the way, really caring for yourself is not, and we'll use the exact word lazy, because there are times when you need to take a break. There are times when you need to take care of yourself and rest, okay? There are times when it's okay to enjoy pizza with your friends or whatever. When you're actually caring for yourself, then those things, you're actually giving yourself grace

for when you're lazy because you're like, man, I'm not caring for myself because I'm actually being lazy. it's honest it's honest care in any any step in the positive direction even if you would compare it to being lazy in comparison to say doing a full workout or being perfect a night is still a positive step too right so I think that's the other thing to keep in mind is that if you have this whole this whole day of you know I'm trying to eat good I'm trying to work out I'm trying to do all these things I have a full workout that I have planned and I just man rough day to day this and that and I only do one set of squats or a thing, right? Instead of looking at it like, oh, am I being lazy right now? It's like I'm still making fitness a part of my life. I'm still making a positive effort towards being a healthier version than to just throw your arms up and do nothing. I mean, I think that's kind of like what it looks like to me is that, you know, I feel like most people should know the difference between making excuses up, being lazy and doing absolutely nothing that serves your health versus

is I just don't got it in me today to do all the things. But I at least can do this. If you're treating yourself like somebody you're actually care about, then honest conversations can sound like this. They can either be, well, you needed a break. You're exhausted. You were up late last night with the kids. You're really stressed out.

Like you legit needed a break. Or it could be like this because you care for you. Just like if you had a friend who was doing something that was terrible for them. You could have that honest conversation be like, you should probably stop drinking or you need to get off your butt dude you're really not taking care of yourself i think when people are afraid that they if they give themselves grace that they're just going to turn into uh you know where they go on terrible diet that's not how those are people who are afraid and this is most people we're afraid that if we get rid of shame

what does that look like oh my god i'm gonna just because they're so used to running themselves off of shame which doesn't work right so again grace is coming from a place of care and it's honest which means when you're honest with yourself when you're truly honest sometimes it does look like hey man you're just being lazy right now or hey man yeah yeah I know you

you wanted to eat that cake in front of Netflix yesterday you weren't really caring for yourself or it could be like you're at a birthday party it was your kid's birthday you had a piece of cake like it's okay dude you were just celebrating with everybody it's not a big deal so that's kind of where it comes from and then again the second step is important right after you pause, acknowledge, give yourself grace,

do something good for yourself. I don't care what it is. It's something small. I don't care if it's like read a motivational, you know, read something out of a motivational book. It could be going for a walk. It could be meditation. It could be prayer.

It could be stretching. It could be drinking a green juice. Something that you think or that you feel is healthy because you want to take that first easy step towards taking care of myself. And this is what I meant by that. As long as you are taking some sort of action or step into it like my favorite to do in this situation because absolutely I've been

faced in this where I don't feel like doing is like going for a walk I feel like that's such just it's healthy it's easy it's low barrier it like it feels good and then I always afterwards feel more motivated to do more or make other good choices instead of beating myself up like oh man I made a bad choice for breakfast or oh man I missed my workout today it's like okay that happened you know I can still go for a walk right now and I feel like when I do that, it tends to kickstart me back in the right direction. That's right, because what you did, and it really doesn't matter what you do, okay? Walking is a great choice. I don't know. That's what I'll do, but it really doesn't matter what you do. You just want to do one thing that is good for you.

Take one small step, because I'm getting out of that zone or that space of I messed up, gave myself grace, let me do something to take care of myself right now. That's all you got to do. The third step is choose one must do tomorrow. So something you need to do, tomorrow that's, again, taking care of you, set an alarm and do it. And it can be anything. It can be anything small. It can literally be tomorrow morning I'm going to wake up 20 minutes early and I'm going to stretch right before I get ready for work.

And it's not cut calories. It's not get on that elliptical for an extra hour. That's right. It's not a, something out of the routine. It cannot be a place with a punishment. It can't be like, okay, tomorrow I'm going to set my alarm because I'm going to do two hour workout like that. That's typically not the right answer.

So choose one must do. set an alarm, and then do it tomorrow's. And what this is doing is, it's a, it literally is a reset. It literally resets your state of mind and puts you back on track more effectively than anything else. And then the last step, I love this. I love this last step. And there's a couple ways you can do this.

If you're a part of a fitness group, which I think is very powerful, there's a lot of Facebook groups or support groups. We have a group called the Muscle Mummy Movement Group. This is what they're doing. if you're part of a group you could use or if you have a friend or family member that you trust, that really, that you really, really trust.

This has to be a friend or family member that, you know, when something bad happens to you, they mourn with you, when something good happens to you, they celebrate with you. It's not that friend that's jealous. It's not that person you're competing with. Super judgmental friend. No, it's that person you really, really knows,

cares about your trust so you can use them. You confide with them and say, hey, yesterday, you know, I'm on this fitness kick, right? In fact, it's probably better to set them up and be like, hey, I'm going to go on this fitness journey. If I could text you, you know, throughout it for support, that'd be great. They'll probably say yes. And then when this happens, you let them know, you text them and you say, hey, I'm resetting tomorrow. I'm resetting. I did this thing yesterday. I'm going to reset tomorrow. Or you don't have to tell them. You just say, hey, I don't want to talk about it. But tomorrow, I'm resetting. And what you'll get is support and encouragement. That's why it's so important you choose that person that you trust. that, something I shared with the group last night. One of my favorite things to personally do, it's also worked really well for my clients, is to set a goal of days in a row of this consistency. So let's say whatever your goal may be, maybe, and I'll keep it simple, hit my protein intake, eat whole foods, walk, and workouts. Like, this is the four main big rocks, right? And every day that I check all those is a perfect day, right? And so I get started on this journey when we're all

highly motivated and we tend to do the first week or whatever pretty good and so the inevitable happens day eight i screw up it's and so it's reset and now so far my record is seven days in a row of perfection let's see if i can beat it now the next thing is i'm going for eight so i'm acknowledging that to my partner my friend my group whatever hey today's reset day so far i've been able to string seven days in a row goal is to get at least to eight on this next one and then i try and do that oh inevitable thing happens at day 11 new set out reset again now I'm going for 12 and so it just and I just keep instead of focusing on the one bad day or the hiccup it's like cool reset I've got a new goal to chase and I'm just trying to beat that every time before you know it you look back five six months down the road

and you're like holy crap I'm actually a person that works out all the time I've only had a handful of these screw ups in six months but yet I've strung this many days in a row of hitting all these things. And I promise if you do that, you'll look back and you'll see the change that you're looking for. Take this strategy, write it down, use it every single time your odds of success will explode. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. 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 Superbundle at Mind Pumpmedia.com. The RGB super

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