Mind Pump: Raw Fitness Truth - 277: Undertraining, Strengthening Neck, Correcting Lower Cross Syndrome & MORE

Episode Date: April 20, 2016

It’s Quah Time! Sal, Adam & Justin answer Pump Head questions about exercises or stretches to correct lower cross syndrome, strengthening the neck, how to know when you are under training, opinion on ideal dietary fat, & what they have noticed about the fitness truth movement. Get MAPS Aesthetic NOW at www.mindpumpmedia.com Please subscribe, rate and review this show! Each week the best reviewers are announced on the show and sent Mind Pump T-shirts! Learn more about Mind Pump at www.mindpumpmedia.com.

Maps black also known as maps aesthetic is now available at mind pump media dot com get it now If you want to pump your body and expand your mind there's only one place to go Mind up mind up with your hosts Salda Stefano Adam Sch Schaefer, and Justin Andrews. You know what I hate about a medical marijuana? Almost nothing. It's a robotic cry. Almost nothing, but this is what I really don't like about it.

They, the names. Well, because they're, I fucking hate the names. It doesn't sound like medicine. It sounds like that's fucking stoner. Jess, so you know, okay, that's going to change. That will change. Of course. Don't think the government doesn't have a bajillion patents

already for a reason on all the different strains and the names. It's a 3D pebbles blend, bro. And what they will do is they know that. They know that right now. And that was one of the things we battled with when we were putting these things in our shelves and we were just like, and all the names were just like,

they were named by drug dealers. Of course, they were like, you know, 3D pebbles and names that like. Oh, oh, Mrs. Johnson, you're going through chemotherapy and you have pain. No problem. You should try Girl Scout cookies. Yeah. And that's the name of a string.

I'm not even making that up. And then the middle of the day, you should have some green crack. Because that would go green crack. Yeah, yeah, yeah. Yeah. That arthritis. Yeah.

You actually just named one of my favorite strings. Yeah. I'm serious. I'm not even joking. Great string. I, okay. So here's, we actually used to call it in the club dream queen is the other name for it because it's the more politically correct. So it's the snoot dog. I know nothing about this by the way. Wow. That's so it's you know, it's so funny that you say that. So when we were running the cannabis clubs and we picked up on

how whatever was new, right? So we girls you named girls, Kyle cookies. Girls, Kyle cookies was dropped was was dropped that green door in San Francisco by a rapper. It's part of the reason why it became so explosive. And it is, it's a very popular strain. It's, it smells amazing. It tastes amazing. It looks amazing. And then, of course, a rapper is the first one to release it. And they get released in San Francisco. It explodes all over the country. And that's probably one of the most sought after strains right now. So all strains kind of have this pattern at one time. Somebody of a big stature comes out with it puts their name on it somehow and it goes. And that's kind of the thing that happens in the rap industry right now is big rappers

like you said Snoop Dogg. So we picked up on this. This mind pump should have a strain. The first minute. The first second part. Yeah, the first cannabis strain to build. You buy Seps. No, I like the pure, I tend to like the pure strains, the old strains.

Like one of the, the strain that I was using, the night that I started coming up with some of these concepts for some of our programs, like Maps, Maps, Antibolic was Jack Herrera. Jack Herrera has been around for a long time. There's a lot of strains crossed with that, but that's a classic Sativa. Named after a person. Named after a person. Named after a person.

And that should be an Adam Schaefer stream. Well, we used it. We saw, we caught onto this. Well, behindstime. And as vendors, as people that used to pick the stuff, we would start naming the strains. And yeah, in fact, I remember.

I should come up with some names that are around right now. Yeah, probably, I don't know, who knows. You guys might know better than I know now, but so we named a strain one time, and I remember that I picked up on this trend. And of course, for us, this, even though it was, you know, medical marijuana was a Canvas club, it for us, we still cared about numbers and revenue.

It would be real. And one of the things that we figured out was that this was this trend. So I remember we had actually just got some purple cushion, which has been around forever. Purple cushion. But it was just very exotic looking. It was just, it was just, it was someone who ever grew just, it was amazing. It had just great, great nose on it. It was beautifully grown.

That's the truth from. It was the, the TH levels on. It was the TH levels on it, where the THC levels on it were extremely high in comparison to most of the purple coach that came across our way. So I looked at my partner in time, Mark and I said, man, we've got to, we've got to name this different man.

I said, you know what's perfect? Snoop Dogg just dropped that song right now called Purple Rain. And it's a popular song right now. So let's- Excuse us, we're making money right now. So let's see what- Whose phone is on, dude? Yeah, sorry. So let's use us. We're making money. So let's see what whose phone is on. Yeah, that you asked. Hold on. So we name the strain.

Purple rain. Purple rain. That's Prince. Yeah. No, there was there's a there's a stoop dog song that came out about six years ago. That was called really. Yeah. Yeah. That's that's just going to show you about my my music. Yeah. And it was literally like he just dropped it. So it was perfect timing.

Obviously if we waited, I'm sure somebody else would have figured out with the same idea But it became known within the whole area at least in the Bay and all the most of clubs I knew all the owners stuff that everybody was seeking out this purple rain It was funny because then I started seeing other clubs come up with it and I knew that all of its bullshit I made the straight up It was just some good ass purple kush but nice because it was fire it was different looking people it went all over the place and there you go. Let it go let it go. Let it go let it grow. Whoa. Let it go down to

you. Dude I think I think I think your song summoned the great eagle. Oh. That's it. The great eagle. I want to compete with it. The great eagle of the quah. Our first question is from Angelica Marier. Exercises are stretches to correct lower cross syndrome. Mm.

Lower cross syndrome. That's what the second most common posture you'll deviation. And tear pelvic tilt. Yeah. So you have your upper cross syndrome. That's what the second most common posture you'll deviation. And tear your pelvic tilt. Yeah, so you have your upper cross syndrome, we've talked about that a million times. Lower cross syndrome, anterior pelvic tilt. Or what's salad called the high heel syndrome. Yeah, yes.

Well, lower cross also can demonstrate itself with some looks great, but not good for you. That's exactly what I was going to do. Just through my face. So an anterior pelvic tilt is when the pelvis tilts, so that the top of it tilts forward and the bottom of it tilts back, and you make your butt stick out.

So you have like this real strong arch in your lower back. And so you see a lot of girls on Instagram pose this way. That's part of lower cross syndrome, but then it can also increase the rassic curve of the upper back and contribute to things like forward neck. So picture your typical person sitting at the computer. That lower cross can contribute toward, to that excessive the rassic curve.

So what are some of the characteristics of this? Well, the lower back is shortened, so they're typically tight, tight erector spinae. Because the pelvis is tilted forward, you have tight hip flexors, in particular, the ilio-soaz muscle, which by the way, a good chunk of people who have back pain is not from hurting their back. It's from having a pulled soaz muscle. Yeah, over-trained, or a, also, sciatica is very common with that.

Almost everybody I've ever had that have sciatic nerve issues because a sciatic nerve runs through the soaz. Well, you have the piriformis that sits right on top of it. And the soaz, when it's tight, it's always tight on top of all this. When the soaz is tight, it pulls you into this anterior pelvic tail, but people think like, why would it hurt at my back if it's a hip flexor?

And that's because this hip flexor attaches off, of course, where your quad is, or right, the mid thigh, goes through the body and attaches at the spine at the lower back. So when it's tight, it feels like lower back pain. It was right through your hip.

Super common. And then on the opposite sides, you have the tight low back, the erector spinae, tight so as the core is typically weak in particular, the abs and the bleaks. And so here comes a problem. When you're trying to correct this, you wanna do core strengthening exercises.

You wanna strengthen the weak muscles. But here's a problem. If your so as is overactive, every time you do a core exercise, guess what were you're doing? You're working your so as. You're actually strengthening the imbalance. So here's an exercise that I like to teach people

to strengthen their core without getting their so-as even more tight. What you wanna do is you wanna inhibit the so-as muscles or the hip flexor muscles. And the way you do that is by activating the opposing muscle. It's called reciprocal inhibition. So I wanna activate the glutes, when the glutes and hamstrings activate,

the so-as naturally relaxes and then I do crunches and so one thing that I'll do is I have some put their heels up on something, elevate their hips a little bit, squeeze their glutes and then while squeezing their glutes do crunches and then you get a stronger porridge. It's like we mentioned that too like with the ball like it really just focusing more on getting that glute activation when you're going for your, yeah, for your crunch, makes a world of difference. Otherwise, you're just contributing to that over that wrong pattern, that wrong signal that you're sending.

Yeah. I mean, that's the thing about muscle imbalances is if you don't know how to change the recruitment pattern for the exercise, you might even pick the right exercises, but the, it's going to just strengthen the imbalance. This is also how, this is an exercise that I think also took a whole new shape and form when a social media got a hold of it because we know that what we're trying to do, like you said, you're trying to relax those hip flexor muscles and you're trying to engage the glutes. So like a floor bridge is just an awesome exercise for that.

And that's something that we all would use when we had a condition like this. And you see it all over Instagram flooded like crazy where like all these girls are doing all the this doing these, you know, floor bridges like crazy where they're stacking the barbells on it's super heavy way. And it becomes because they know that your glutes are having an activity that were that it does work your glutes. It is kind of almost an isolation movement. So they start focusing all on that. But in reality, like there's still, the squatting is still gonna build that better ass for you,

then doing just your floor bridges. Yeah, and just like what, just like I talked about with activating the glutes to work the core, the floor bridges are not the best exercise to build your glutes. However, they will teach you how to fire your glutes so that when you do do the big, you know, movements that have the big

It's more of a teaching exercise. Yeah, to get the signal established and in that pattern established Absolutely. So I mean really when I have clients with lower cross syndrome, which is More than half of the people I see will have it. Sometimes I see a posterior pelvic tilt, but most of the time it's anterior It's about strengthening the core. It's so rare to see it, post-earpe... I mean, anterior pelvic tilt, or post-earpe pelvic tilt, is there forward? Have you seen it? When you see someone, it's weird.

It's very weird. It looks like someone's pregnant all the way from all the way down. All on their butt is tucked, like a pillow. Yeah, it looks like a frog in which we call it pants. Yeah, no, the anterior is more common. Probably because we sit down so much too. You know what I mean? So the hip flexors are always short. So when you stand up, it's like, we're not, pulls you're right into anterior toe.

Oh, absolutely. And then high heels, like you said, and your hamstrings are short, which is pulling the other way. So it's definitely what causes that causes that. Yeah. So, you know, strengthen the core, strengthen the glutes, learn how to brace your core when you do certain exercises that load your spine. For example, if I'm having someone do a cable row, but they have a really strong or really bad, I should say, lower cross syndrome, then they'll typically complain to me and be like,

oh, I feel that in my lower back. And that's just because they're feeling shearing forces on their spine because they're in this super hard curve. They haven't learned to stabilize properly. That's it. I just tell them to brace your core. Just brace your core like if I. You haven't learned to stabilize properly. That's it. I just tell them to brace your core. Just brace your core like if I'm going to punch you in the stomach. That's why I'm correct.

Corrective. Yeah, corrective things, like going through a phase of just correcting everything is so important because you can really take time to address these things in these particular issues. So when you do go do a row or you do a squat, you know, you're not going to fire in the wrong sequence, right? We want to make the priority what's intended. Right.

Yeah, you have to go through that. You know, one thing I like to do too with people when they do hip bridges, who have this particular issue, is a lot of times you'll see when they do a hip bridge, without them realizing they're creating outside or, or their, their, their femurs or their knees will just put just for layman's term. Their knees are trying to separate a little bit. And so they're kind of getting this gluteus medius type of activation by the knees trying to separate.

I'll take these people and I'll have, I'll take like a rubber ball or a block, have them squeeze it in between their knees while they hit bridge. Yep. And that gets the adductors to activate. And then it gets the glute, the big gluteus maximus to fire. I was going to say that with wall squats. You do the same thing.

Yeah. The only time I would not do that is if their knees cave in when I do squats, then I'd do the opposite. See, and either one of you addressed the hamstrings, and I would have, I for most certainly, well, this is where I love to teach someone deadlifting because they're hamstrings being in the seated position most of the time that's also like the hip-pinging move. Yes. Exactly.

They're hamstrings are extremely short. So a deadlift exercises, a beautiful exercise to take them through full range of motion. So I'm going a lighter weight so I can teach them to take that muscle through full range of motion, stretch out that hamstring that's been shortened for being seated all day long. And then I'm practicing a hip-hinge movement and teaching you how to properly fire those glutes. So I feel like you get a lot of great bang for your buck and benefit on taking somebody who has got this condition lower cross-sendom and teaching them a proper deadlift.

You know what I see in women a lot of times with this because of the heels. More than I see tight hamstrings in women, I actually see tight gas drops more commonly, which will feel like, you know, tight gas drops, which is the big part of your calf. If those are really tight, by the way, that flexes your knee, that pulls your heels off the ground. Yeah, and it's going to pull your heels off the ground. Shoot your feet open. It'll shoot your feet open, but also it'll contribute to changes all the way up the chain

to the lumbal pelvic hip air or the pelvis. So with those, with women when I train like that, I have them trained with me either barefoot or with the very flat shoes. And sometimes we have to do static stretching on their calves before we do anything because I need a week in the hell out of them or loosen them up before we do anything else. Well, and that's an example of somebody that would benefit from the squat shoes, which we talked about before also. Just to get them into position, but before if they're really tight, man, I'm trying to loosen them up. Yeah, the squat shoes would be crutching this year. It would be the first progression, progression I think before you get to that. Yes, sir. Yeah. Very, very good.

Alex Felix is a fighter and he's heard that a strong neck provides protection. He's asking if that's true and also how to strengthen the neck. Oh, this is to protect you from getting knocked down. From being knocked down is what, yeah, that was the other part of the question, right? Well, I would put it this way. Let's think of the reverse. You're going to get punched in the head and you have a super weak flimsy neck. Do you think that will increase your chance of getting knocked out? Yeah, absolutely.

Yes. More chance for that brain to run around that school. Exactly. So the opposite's got to be true. Having a strong neck should be more of a shock absorber. Because what knocks you out when you get hit in the head is your brain kind of short circuits. And what they've identified that causes the knockout is the two hemispheres twisting. And it's that corpus colosum, that connection between the two, that short circuits,

the brain can't communicate the two hemispheres, someone gets knocked out. That's when you hit someone in the chin. That's like the best place. It's inside of the chin, right? A little bit. Oh, that's the best place to knock someone out because it causes that twisting motion in the head. It's also the longest part of the chin, right? A little bit. Oh, that's the best place to knock someone out because it causes that twisting motion in the head.

It's also the longest part of the lever. So if you look at the brain at the top of the head, the furthest point is the chin. So whatever force you hit on the chin is gonna generate that much more twisting force on the all the way up on the brain. So it's that jarring, shaking, twisting motion. What's g's, if you have a strong neck,

that's gotta help to not get knocked out. So the stabilizer head too on top of that. And I guess, I mean, he's asking like, he should like focus specifically on neck exercise. Yeah, that's where I think he is. It's wanting to know like, I mean, there's a lot of ways to do that too. And there's also like,

Well, you must have done a shit-toy-doodle, right? Yeah, especially rugby. I mean, just wearing a helmet, like think about that as far as frequency goes, like that. So just wear a helmet. Just wear a helmet now. Just wear a helmet, I'm just trying to tell you, that's how you build next thing.

So as you're going through your maps, red progress. I like to see a big 40-hour helmet here. That's your focus session, dude. Heavy ass helmet was concrete on it, bro. Yeah, don't be done and done. You're totally start a trend. Let me ask you this, Justin, when you, it wouldn't be a best.

When you would play football It was actually when you look at the science part of it's actually true As you look at the hey, no actually don't I think my my my my but this if you were if you were in mind You should give me and I saw you wearing a full-blown football helmet because and then I walked over and you answered me with that I was it got this kid is smart. Yeah smart. You're on top of it. You were a lot smarter the guy wearing that fucking mask over there That's for damn sure the big mask. Yeah, well I do You just rubber bands just a purpose anyway, you would do it on track Let me ask you this when you would when you would get into a season and start wearing a helmet

Would your neck it soar just from carrying that neck? Did you notice that and you're yeah the transition of going from not to Yeah, helmet all for sure. Yeah, that's why they make it that mean in football You have to if you take your helmet off, you get punched. Yeah, they make you wear it in practice so that part of that is to get used to that, right? I mean imagine that's the, I don't know where the coach is now

or that's probably the science behind it. Oh yeah, exactly, exactly. It's not really known, but that's exactly why it, you know, we call it like building your shell. And in a sense too, you also have to get used to the impact because you don't just collide into people on a daily basis like normally. So, you know, you definitely have to like adjust to that and all that's part of it. But but carrying just like the minute amount of extra weight like constantly, it makes a difference.

Yeah. I mean, look, if you want to look at exercises for the neck, just look at the function of the neck. It flexes forward. It flexes. It extends back, and it goes laterally, like if I'm bringing my ear to my right shoulder or bring my left ear to my left shoulder. It also twists. So those are all motions of the neck, and so strengthening those, and I would say focus, you don't want to necessarily do twisting with weight, but you definitely want to go flex, extending go laterally.

You know, I grappled for a long time, Brazilian Jiu-Jitsu, I did judo, I you definitely want to go flex, extending, go laterally. I grappled for a long time, Brazilian Jiu Jitsu, I did judo, I did a little bit of wrestling. And we would do neck bridges like crazy. She's being in a clinch too, and it was doing Muay Thai, like that. Yeah, and also on a elaborate too, we had actually drills that we would do with partners

where you would push your head down into his hands and he would resist. Oh, like I said, I'm actually laughing right exactly. So that was another good tool that we did, like constantly to prep for, uh, you know, having to helm it and strengthen our neck. You know what? Not enough is said about the neck. Like if you see somebody wearing any kind of clothes, you can tell they're, they're probably

a strong motherfucker. Well, they got a well developed mask. Who's a perfect example of that of our friends? Right. Fucking great. Great. You got like a 20 inch neck too. He's all neck, dude.

He's like crazy, massive neck. And you just see, he can be wearing a long sleeve sweater and just by his neck sticking out, you're like, this motherfucker's jacked in a neck. Yeah, this guy lifts him away, dude. You can lift him away. The thing about the neck too is the neck response really, really well to frequency,

like most muscles, but the neck in particular, like you do a little bit every day and it'll just build. The neck responds pretty well to exercise, but here's a deal. When you first start training your neck, please go easy and be careful because I learned this lesson the hard way, man.

I bought one of those harnesses and I went heavy and I was fucked. You know how much it sucks to have a really fucking sore neck, it's just horrible. Your life sucks. Just think about this up until that point in your life or most people's life, no one has ever strapped a harness on their head and ever lifted more than any pounds.

Besides for sex, there's nothing else ever. But really think about that. So literally, if you were gonna be crazy enough to do an exercise like that and put some weight on you, the very first time you do it, five to 10 reps, once or twice, and you were done. You know what I'm saying? There was no reason to do any more on that neck

because it has never seen that before. And that goes back to understanding program design. Oh, and give back into heavy metal and start head banging what? All right, totally works. There you go. Josiah Bayak is asking, how do you know if you are under training? Oh, that's a great question.

Oh, you know, it was longer than that though. Let me read that. He had, he actually, that was like the short version for Doug, because I like this question. So say, guys, I was wondering how do you know, if you're under working the body, we're not pushing hard enough. So my, he's a trainer.

Some of my recently acquired clients have obtained, that I have obtained, have been working with me and saying the workouts are a bit too easy. But since I'm still relatively new to training, it's hard to gauge their progress since not much time has passed yet from training. It's tough because some appointments I have to assess and do first time workouts with different people,

but many are gym rats and have not bought training because of the way I train. After listening to you guys for a while, I always try to let people know not to over train, but it's been a tough selling, please help. I feel for this guy, because we all talk about when we were in the training industry and selling personal training on a regular

basis, like for a big company, our mentality, our mindset, our knowledge, nowhere near where it is now. And we probably fell victim to a lot of this bullshit and fed into it. And this is a situation that we've really never had to deal with ourselves. So that's kind of challenging. When we were, I was probably a trainer that was feeding right into that where I kicked my clients ass, you know, and that get after them and stuff. It's not till now where I get it and I understand.

And now I have this confidence level with clients where, and I'm waiting list. So it's very easy to be that guy, right? I don't know what it's like to be building my business and trying to take a thing to think about. Yeah. I mean, think about that. I mean, I know I, for me, I can't honestly say that I've gone through wasn't evolution that you went through personally as a trainer and like, like you said, like there was a beginning of it where you did, you wanted to hook them on working out and like making it fun and,

you know, entertaining on some level. And to do that, a lot of expectations came with that, like with what they were expecting. So a lot of times the feedback you get from a person is that they want it a little bit more intense. Like they want to really be able to sweat and get pushed. And they expect to sweat. So they obviously are looking for some kind of cardio element in there and like just sticking with strength is a hard sell. And so, you know, a lot of

that is like things you have to kind of work through with your knowledge base. And I've already starting with that higher of a knowledge base. I mean, that's awesome. That's going to take you like so much further to know that at this level already. But yeah, it is a hard sell, man. I'm not gonna lie. Here's a deal. You need, first of all, you need to know how to inform your clients. You have to educate them.

They don't know. Clients, their concept of an effective workout is based off of how sore they get and how hard they got beat up. And you can talk to anybody who doesn't know anything about exercise and they'll judge the workout by how hard it was. Oh my God, I had a great workout. I could barely move afterwards or I was dying. I couldn't breathe.

And they'll almost brag about it as if it was more effective because they beat themselves up. They just don't know any better. So rule number one as a trainer. If you're gonna train people properly, you're going against a lot of the bullshit and fitness. So you need to know your shit. And you don't have to get educated real quick.

And know how to present it, explain it to them. But here's the thing, it's not gonna take you that long to convince them, because then they're gonna start progressing. And every single client I ever had, that was like, you know, really wants to work out hard and get great results right away. I have to like kind of close them for about a month of training while I'm training them.

And then after that month, I never have to talk to them about it. It's remaining true and having that confidence like already. So you just really have to like internalize this confidence that you're doing the right thing. And you know, hold strong to that. When they will fight back and they'll push back a little bit initially because they have this expectation of what they want and you're not providing what they

initially wanted but then like South said they're going to stick through it. They're going to see awesome results. And that's it and then you'll never have to commit to it. You don't have to say anything again. Under training and overtraining do have something in common. They have one symptom in common and that is they're not progressing. So you can under train, you won't progress, you can over train, you won't progress. But the difference is in the symptoms of overtraining. When those are not present with under training, actually, okay, let's take it back.

So you're not responding, however fatigued, burnt out, lower energy, can't sleep, they're not sleeping that well. Classic signs of overtraining and not progressing, you know they're overtrained. If none of those other signs are there, but they're not progressing, if everything's gray and they're like whatever, and I'm not progressing, then you may be under training them.

However, the overtraining parts more common and not more likely. So I really wanted to take this question because when I was reading and I thought about, wow, I have never, I haven't been in this situation because by the time we had really figured it out, we were already coaching and teaching others on how to do this, right? But I do remember a lot of what I've taught the trainers that I've helped develop, even though I haven't gone through it myself.

And so here's one of the things that I would use this analogy. Do you remember in the movie Days of Thunder where Tom Cruise and him are debating over how to do run his laps and he keeps telling him, you do, okay, then finally he breaks down, they have a big fight about who knows more, less about the car and all this shit. And I wanna do things my way because I'm the driver and he's telling him, oh, you need to do this with the car

and you gotta learn to feel the car and do this. And he's just like, I just wanna fucking drive and drive it as hard as the fastest I can. And so he's like, okay, you do 50 laps your way. And then we're gonna do 50 laps my way. And then at the end we'll assess who do better. So I would give this analogy to my new trainers. And I would say sometimes in the business that we're in,

because we are in a service business, these people do pay you for their service. They have a little bit of this leverage on you to where they kinda can tell you what to do, especially when you're brand new and you need the hours and you need the money. So there is a part of you that has to kind of find a creative way to still service them and then give them what they want. But initially, you also need to learn that they are just unaware right now and you need

to learn to make them aware. And sometimes making them aware is allowing them to think that they're in control of the driver's seat. When ultimately you know where this body is going. You know what they need best for them. Letting them think they're guiding and let it tell you what to really do, but really, in turn, you know how stubborn they are and they're not going to listen to what you want. You allow them to dictate these programs, you just want them.

Then, after they don't see the progression they want to or they get stumped or their results will eventually, because they do eventually will slow up. And then they'll be like, there will be frustrated and you'll say, okay, remember when I told you that this is how I want to start? This is the reason why, because guess what we're at now? And guess what our options are now. And you kind of teach them through the process. So I think that can be a little bit easier sometimes than we especially when you're new,

than being so headstrong that this is the smartest way on the trainer. When you have that confidence level, you know, and the three of us say that with such ease, because of course we have fucking 15 plus years, but I guarantee that three of us would not have said that 15 years ago. 15 years ago, I would be so concerned about keeping the business and the money that I would figure a way out that how do I appease this client so I can keep them because ultimately that was my goal because that was my business. But then I of course want to get to the results even if I believe that there was a better way. So learning to that juggle where you're at in your career right now is very challenging. Like Justin said, poor you had the game. The fact that you know that you were

already ahead of where we were at in that situation, so that you've already got to leg up. Now you just got to learn a creative way to make them aware that they don't know. Well, I could tell you right now, this guy, whatever clients he does get, they're going to stay with him way longer. Word will spread. Yeah, then the clients that the other trainers will get, because when you get trainers at Hammer people all the time, their clients come and go, they cycle through every three to six months. When you train people properly, they stay with you for years. For years.

But you know, you said something very valuable at them about confidence. And I'll say this to new trainers right now. Fake it. Fake your confidence. You might not be confident because you're new. But let me tell you something. That person hired you for a reason. They hired you because I want to put themselves in your hands, and if you're debating them,

at least do it with good confidence. Now, you do have good information to back you up, but you need to say things like, I'm the trainer trust me, or let's do it my way, let me prove to you that I'm right, or let me show you how this works, or I know it doesn't seem the way you want it to seem, but you need to trust me, trust in the process.

People like to hear that shit when the hired trainers. It's actually quite effective, so fake it. I got this. Yeah, fake it. I use it all the time. W. Kemp is asking about your opinion on the ideal percentage of dietary fat. Mm.

Kip's a smart guy. Yeah. Yeah. Yeah, it depends on the, I mean, God, it depends on the person. For me, an ideal percentage of dietary fat is very, very high compared to, you know, other people. I, I typically will eat, you know, the few times I have tracked, I'm, I'm between 60 to 70% of my calories come from fat.

There are many days where it's higher than 70%. So I eat more of a ketogenic style, you know, diet, or it's very, very high fat, very, very low carbohydrate, and my protein is relatively kind of low to moderate. But that works great for me. I know people that that doesn't work great for them. I mean, my only, the only thing I could say with this is the ideal percentage of dietary fat. I mean, you need to have essential fat intake. You can't get around that. But then after that, it's got to be individual. I know you guys are different. Well, I really wanted to talk about this

because I do know you, I do know what Justin's doing. I'm aware what I'm doing, and I also know what I've been doing with my clients that were interested in kind of playing with ketogenic. And one of the things that is completely different from me, and I'm pretty sure all of us are the same way with this, is that my fat intake, even though I am not ketogenic, my fat intake is extremely higher than it's ever been in my entire life.

Well, because you want the ketogenic route and you saw something. Well, I could totally, yeah, the same exact thing on my end as well. Like I just noticed that, you know, just going through that, that I was not consuming that much fat. And it was very apparent to me how much better I felt when I was doing that. So it's like just naturally, like if I went back and I'm balancing it out, like that was a higher percentage for sure.

Well, because this is what happened to us, you know, we were taught early on in at least in our era of coming through in the fitness world that, you know, it was low fat diets, you know, we were during that, you know, state of... Oh, you know, we were during that, you know, stayed clean eating is low fat, right? Cleaning, I can't clean. And all the scares of cholesterol and heart disease

and everything was going around. And then they were, Chicken, lean chicken breasts all day. I can't have any of the fatty stuff. So I, and I used to tell clients this, not that long ago, when they'd ask me about, you know, avocado or peanut butter or, you know, healthy fats like that, and I'd be like, listen.

Rooms dressing. There is plenty of fat in all the foods that you already eat. The year's no need for you to go be looking for fat. You used to tell people that. I used to tell people that. And I used to eat that way myself. I know. I was always dodging fat because I was trying to keep

my caloric intake as low as possible. I wore croutons, please, but hold that cheese. Right? Oh my God. So I was, I was, I was, I was totally imbalanced. And I didn't realize how much I was imbalanced, you know, and this is years, I was years and years have been eating this way till I went ketogenic. When I decided to go the other extreme, which I am once again, not a huge fan of ketogenic, either 100% keto, even though that has, I saw all kinds of huge benefits from it.

And it made me realize, holy shit in my under eating fat. Because I just, instead, I started to know inflammation come down, my energy levels, I was satiated, and holy shit, I was leaning out, I wasn't putting weight on. Because even myself, as much as I understand the science, as much as I can preach it all day long,

that you just think in your head, because you're eating all this fat, you must be consuming tons and tons of extra calories, but in reality, you know, because I'm so satiated, my appetite control was crazy, so now I run a probably 55 to 65% fat intake in my day. And then protein is moderate, and then carbohydrates makes up the other,

where I used to be a 400 to 600 gram carb a day eater, where now a high day is like 150. And you feel bad. And I feel fine. And I used to say that for when I get ready for a show, I would never go less than 150 grams. I remember you telling me. Because as soon as I dropped down to 100,

oh my God, headaches, dizzy, light headed, just feel miserable. So I would never, I know there's no need for me to push that far the body. So I always stayed above 150. Well, now to go a day and be like, and then think, wait a second, I've only, shit, I've only had like 50 grams today

and I feel fantastic. But that's because I've made it a point now to eat much higher fat. Well, dude, the brainwashing was so strong that it even brainwashed us. And we are so, you know, we pride ourselves in being open. Let me put it this way. If you ask the average fitness person, what is healthier, a skinless chicken breast or a chicken thigh with skin on it?

I guarantee you nine at a 10 of them will say the chicken breast. The reality is there's more nutrients and more benefit to the thigh with skin on it than there is to the skinless chicken breast. I'll ask another question, which is better if you're trying to be fit and healthy? The egg white or the egg yolk? Everybody will say egg white.

Wrong answer. Only please. The yolk has far more, it's got, both are nutritious, but the yolk is far more nutritious plus it has essential fat in it. And it's got some, you know, certain nutrients in it that you don't necessarily find in white or you don't find in high amounts. The yolk, if you're going to throw anything away, you throw the white away, and I should eat the whole egg, but my point is that fat has been demonized for so long because of

poor, faulty science, mainly because of one study by a doctor years ago, decades ago, who they called it the seven countries study. And he took all this data and cherry picked this country he wanted to and correlated low fat and take with better health. But the problem is, is that if you included all the countries in the study, there's no correlation. Do you understand how fucked up This still is though that so it caused the obesity epidemic it caused yes diabetes to explode this this policy this government policy of low fat is One of the it is the number one contributing factor to the poor chronic health of America. There's lots of factors there Okay, but that right there has fucked us up more than that.

Are you ready for this one? So this just happened. This just happened. So I've got a client right now. She's on her, she's on her 12th or 13th day now of ketogenic. She does my hair. She's cutting my hair last week.

She's cutting my hair and she's telling me that she's all freaked out about what I'm teaching her and showing her because, you know, she feels like, if I'm eating all this fat, I'm gonna get fat and isn't this bad for my heart. And I was sharing the diet that we were following right now. And a doctor was getting his hair cut next to me. He overheard me and he was waiting to talk to me afterwards

because he was so concerned that I was eating this way, that it was extremely dangerous for my health and that my cholesterol levels. The doctor came up to you just to, not to me to her and told and told her all this. So that's where she called me and was concerned. And I was like, and I was like, motherfucker, dude, I'm still battling doctors right now that are still outdated science that you would actually tell a person that that, oh, if she's doing that, she's going to raise her.

That's sad. Well, to be fair, to be fair, I train a lot of doctors and the guy, the people that I train. There's a lot of good ones like that. No, it's not like, this isn't like groundbreaking recent news. By the way, a lot of the science has been coming out for a little while now. Most doctors I'd say would say, okay,

if you wait a higher fat diet with, you know, whole natural foods with, you know, low, low-incarbitid rates and sugars, you're going to be, your health parameters are going to, are going to be better. The thing is with the medical community, if they've been taught to focus so heavily on cholesterol, and first it was the total cholesterol number, then they finally broke it down into the two types, the photo-pobad and, and, and good, but they, but what a lot of people don't realize is that bad cholesterol, that LDL,

actually can be broken down into more subtypes. There's the type A and type B. One is the bad cholesterol, so the small dense particles of LDL, which are inflammatory, and then there's the big fluffy ones that are protective. And so if I'm eating, for example, a high and saturated fat from, let's say coconut oil or from, grass fed meat or whatever, my LDL number will go up.

Many times it will go up. However, when they do further examination, they find that the LDL particles have changed from the small dense ones to the bigger, fluffier ones. And so in reality, you've given yourself a more favorable cholesterol number. But let's also consider this. Cholesterol is one small thing to look at amongst this huge C of information. And dietary cholesterol versus hereditary. Like there's a big difference there as well.

Like there's really a small percentage you can even get from dietary cholesterol. There is, but even just saturated fat. A saturated fat will raise and high fat diet, in particular, saturated fat will raise cholesterol for some people. But why is the medical community so focused on cholesterol? Because it's one of the parameters. Yeah, it's one of the parameters you could give someone a drug to change. So, and they're finding

now, there's one, one another study just came out, a huge analysis of over 9,000 people, and it was randomized. It's like one of the studies that are peer reviewed and people will say, okay, this is a good study. And what they did was, is they took some people and they had them reduce their saturated fennantake and increase their polyunsaturated fennantake. And they indeed had lower cholesterol.

However, when you analyze the data, they weren't healthier. In reality, it trended towards worse health. They actually had worse health. Part of the reason is because they replaced saturated fats with corn oil, which those types of fats are highly oxidized at high rates, and they're not very good for their inflammatory, but their cholesterol numbers

went down, and yet they had worse health. So ideal percentage of dietary fat probably higher, I would say than you think, it's very individual, however, you gotta go based on how you feel. But at the end of the day, our advice is always stick those whole natural foods and don't overeat and you're probably gonna do okay.

Yeah. Josh Ducan is asking, what nuances of the fitness truth movement have you picked up on? That was a long one. This is a long one. So, you know, have we seen it pick up or evolve over time? He says, talk about the beefs among icons or calling others out. Some drama. Who haven't taken the steps towards the light?

There's a new direction that apparently shreds is going, which is making their own certification. I did not know this. There's the growing community of people supporting true, possible reactions. We're very, very, rewind. Yeah. Shreds is creating a certification. I don't know.

Did you know about this? Is that real? No, I haven't heard that yet. I don't want to comment on it because I don't know about it, but I can say this. Can I please do that will I will hunt for these Sir I would I would not get certified through shreds personally. I don't know anything about it I'm just saying

I'm gonna be like no comment here other than really if I had to choose to the CrossFit level one 100% cross you're from us I had to choose to the CrossFit level one. I was gonna crossfit all day. All day. 100% CrossFit. You're from us. Yeah. We promote CrossFit this one time. Dude, I will say this, dude. You know, maybe it's due to some of the stuff

we've been saying on this podcast, because we have had some pretty good growth, but I don't remember seeing muscular ripped people talk about things like gut health. I don't remember anybody in our industry talking about that. In general. And now I'm seeing people talk about things like gut health. I don't remember anybody in our industry talking about that in general. And now I'm seeing people talk about gut health if from the muscle building world,

which to me didn't happen before. Well, I told you recently that I've been getting these DMs and people tagging me on big celebrity names, fitness icons, and we're talking about that are talking about this health and fitness and yeah, wellness, microbi microbiome talk and stuff, you know, getting into shit that I'm like, and I know who they are, like, yeah.

Yeah, and I'm like, and I know what they were posting about just like a month ago, you know, saying to them, it's like, that's cool, they're probably listening to MindPup. And the people that are showing me are like, that's obviously from you, that's awesome. That's what I want to see. I hope that he is going out and he's listening to MindPup

and then he's digging in himself and researching, that's what I want to see. I hope that he is going out and he's listening to my pump and then he's digging in himself and researching. That's what the whole idea is. And here, and if you've been a my pump listeners since the beginning, you've probably enjoyed this ride with us because I don't even remember what it was. It was one of the first 10 episodes I talked about shreds. Then I was, oh dude, we talked about shreds when they were like, they were at the peak.

I think nobody was talking shit. I, dude, we talked about Shreds when they were, like, they were at the peak. Like, nobody was talking shit. No, I think selling shit to the supplement. Our supplement episode was like number three or four. Yeah. And I believe we talked, we already brought them up as an example of, you know, bad business and bad, you know.

Well, just what we don't like in the fitness industry. Yeah. Like a prime example. They were, and we really, and I think we made a clear later episode that, you know, we're not, we weren now to attack a company whatsoever because let's be honest and this is what's going on now. You talk about the beefs, you know, these big names that are going back to us. I tell us about that because it's like, so this is going on and I believe

that all of this is backlash from what's happening first of shreds, okay, first from them, everyone's calling them out of all the photos. I was just going to say like now, like, they can't, I don't see much positive stuff about them on all on social media They're getting blasted from all angles. It was before all you saw was there stuff on your feeds and you're getting tired of all this and that now It's not they're just everyone is just destroying them. It's and it's so bad. So what you do see this is what's crazy is Shreds goes and actually has Instagram pull those down. It cancel those pages. So people are building up pages super fast, talking shit about them, they're getting ripped down.

And they're building another one up, and I mean, just, it's happening that much and that often that you've seen them constant and they're constantly coming down too. So that's what's really crazy about it. Then it's caused, you know, these other big names, of course, you know, because it's drama. Well, yeah, it's drama. So they get involved and they talk, they talk their shit.

The ironic part is these guys that are talking shit. It's hard just this fucking guilty of all the same bullshit. Just different stuff. Like, motherfucker, you were Photoshop and two, you were, you're pushing some supplement. You don't fucking take, you know, I'm saying, like, why are you any different? Just a little match run. Because you got, they got caught up on the Photoshop and stuff. Like, dude, I mean, here's the, I think. I think they're just afraid, dude.

I think they're afraid. When we started this podcast, our goal was to call people out and to, here's the deal. We hated the direction of the fitness industry. It was dominated by supplements promising you this, that, and the other, and they don't do shit. It was dominated by people who have nothing in common with you telling you how to work out and how to eat right. We have no business talking to you about nutrition or exercise, who probably gonna hurt you. It was us getting sick and tired of getting clients who've been damaged

because they followed all this bullshit programs. 99% of the information you get in the fitness industry it from the fitness industry is baloney. There's no science behind it. There's no experience behind it. It's just great. Here's a new glue workout and I look at it. I'm like, why the fuck did you put this together? This is crazy and all these exercise equipment that's shit and stuff. It's crazy. So we came out and that's what we came out with this podcast calling it out and shit starting to change dude. The fitness industry starting to shift and people are shitting their pants. Just wait, I slowly see it man.

Just wait till you guys let me get ahold of the coaching world. We've really held back on a lot of the competing talking and this and that because we knew that the future is maps aesthetic and maps black will be out. Maps black is out. Maps aesthetic is out there now. People now know there is a program that you can take. They can take you to stage ready,

because let me tell you there's a huge fucking problem there too. There is a program that you can take. They can take you to stage ready, because let me tell you, there's a huge fucking problem there too. There is a ton of coaches, and call themselves coaches, most of them aren't certified even for a trainer. Next up. Oh, bro, this, just wait. We're gonna, we're just, it's primed for the peak.

I have been keeping my mouth shut for a long time about all that stuff. And I'm telling, because we didn't have anything to provide yet, we didn't, I can talk a shit all day long, but if I don't have an answer, if I don't have an answer for them, what good am I? But just somebody who's talking and spreading shit. But now I'll tell you guys right now, 90%,

at least 90% of them programs you're following from your coach and your coach's team that thinks he's the shit. Ain't shit. It is fucking horrible. Weakest fuck. Well, that just weak. There's dangerous, I've heard some of this. Yeah, it's dangerous. It's giving people metabolic damage, that's just weak. There's dangerous

I've heard some of these dangerous people metabolic damage and it's hurting people and that's why I you know I that's why I say it so passionately is because it's gone to so extreme I don't got no hate on somebody who maybe is just early training years and they're learning program design and they're trying to apply their Science and knowledge and they're getting better and better every year I'm not trying to hate on someone like that, absolutely not. I'm talking shit about people that are giving out cookie cutter bullshit to all their bikini competitors, all their men's physique guys,

all their butt all looks the same shit with no real science or design behind it or even any care if it's overtraining and you get in a purdient or like you said, send them in a metal boat. What about the diet? Oh, yeah, that's what they do. This is what they do. Oh, you want to compete in the bikini contest?

Here's what we're gonna do. We're gonna expand a shit ton of calories and I'm gonna cut your food and take away the fuck down and you're gonna lose weight. No shit. Right. And then they come to us and they're like, you know, I'm a hunter.

Do I do another show ever again? Oh, I'm a hundred and fifty pound female. My coach told me, three hundred grams approaching the day. I'm doing an hour and a coach told me, the 300 grams approach in a day, I'm doing an hour and a half a cardio every day, plus an hour workout, and I can't barely eat any other macro because my calories have to be like at 1200 calories. And this is the shit that we're getting.

Oh, and I can't get leaner. I don't know why my body's not responding. And it's like, wow, we're gonna have to do some damaged control. And this is what, and this is what I was waiting for, once, to work cardio. Us to have the program that was moldable and changeable per person.

So a bikini, a men's physique bodybuilder, any of them can do it with the ability to mold it and flex it to their desires, what they're trying to do to their body, which is now Mams Black that's there. The other thing that we needed was a place, somewhere where I can still help you and give you tips along the way in that process. Now you have the forum. You have a place now. Now that, and I feel

100% confident. I will take anybody's program out there that's coaching somebody for a show right now with me, half talking to you, every once in a blue moon, following that program, following a diet plan with me just checking in and letting you know, like, hey, let me know what you're doing and see where you're at, it can coach someone better than what I've seen. Half-ass. Half-ass, hardly ever talking to them,

then running, following through that program, falling a good nutritional plan, and then me coming in and checking up where they're at, every once in a while, 10 times better than anyone's doing right now. Well, I'll make a prediction right now. You're gonna start to see more coaches coaches start to go out and learn and try to change their approach in terms of program design.

You're going to see a lot more of the trainers who know the science and actually know how to design routines. They're going to start to become up and become a little more popular. Because people are starting to, you know, the wonderful thing about, oh, we hope that's what we have. People ask questions and guess what? You better have answers to their questions because we're gonna try and help them

get more and more informed about their decisions whether or not they should compete. And the more informed they are, just prepare yourself, you better do diligence, I can't say that, do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do do famous trainer in the bodybuilding world and was talking about how great of a trainer

he was and Sal pretty much laughed. And I, you know, I think he took a little offense to it that it's all Sal did was just kind of chuckled because in Sal's eyes, it's not even worth his breath to even talk about how weak Sausage is. And, you know, this, this guy was actually defending him and, you know, at a decent argument, he has, you know, these Mr. or look at his back record. Yeah, he's looking at all the, all the athletes that he has that are just super bad ass. They look awesome. And, you know, like I said, I was late to the party when I got there and I

saw, let me give you a little insight on how all this works. So just because a coach or a team has all the Olympias or has all the first place winners or how these athletes with all these accolades, I don't mean shit. That doesn't mean shit. That doesn't mean shit. These coaches, they pick their athletes. Okay, I do it.

I do it now. If I have someone that comes on and I don't feel like taking them, I don't take them. And if I was trying to build a business in there, it would, it would be hoover me to not take the ones that I look at and go like they have a physique. I can look at somebody before they ever hire me and go, he's going to look bad. Ask when I'm done with him or I'm going to make them look a lot better than they've ever looked before, but they aren't going to win a show. How many of these athletes have already started out going through with other coaches and

then once they got bad ass, then they're like, okay, you can come on my team now. It's exactly what happens. And your big name coaches, your big name, too, awesome. They do that. Well, I'm one of these coaches, like some of the main sponsors to some of us. And then on top of that, they're funding the shows. So there's a lot of political stuff that goes behind that a lot of people don't understand that. So don't be fooled because someone's got a team and they got the all these these bad ass looking bikini girls are

all these bad ass looking men's busy guys. Dude, you know how easy that would be if you if you turned down all the people that don't have the and let me tell you this too, a lot of those guys because they make money by coaching everybody. They all the people that don't have the, and let me tell you this too, a lot of those guys, because if they make money by coaching everybody, they take the people that have no potential, but they don't rep those people. They don't rep the ones that, they rep the ones that look badass,

because but they look badass before they hired them. The kid comes to me and I look at him, he's already got dealt with. Just thought I mean, he's got great symmetry. I'm like, oh my God. It's the same in pro sports. And I mean, I don't mean to put anybody specific on blast, but there's, I mean, it's easy. It's a lot easier to take the elite of the elite to do, you know, get them a little bit better. Even if you see that

little tiny bit of progress, but they're already going to do that alone by just moving. So yeah, the reality is if you were to judge a trainer by how well they train you would have to look at a lot of their clients You'd have to look and see you've trained all these types right different types really fat people Chronically ill people that that are dealing with battling with any sort of a disease or condition or you know Major partial deviations injuries like that's those are the all-star trainers Yeah, I train or they can overcome like an an insane amount of obstacles and do it the right way and the healthy way and get them, you know, back in condition, all kinds of different people too.

They're willing to take these things on and they know a lot of it. And then we're training and starving somebody for 12 weeks to not take any fucking science. Well, we need to, I want to explain though, I want to explain when you have a trainer that's trained a wide variety of people and done well with a wide variety of people, how that person's gonna be a better trainer for, let's say somebody who's got great genes or whatever. The trainer who's trained a lot of people

and has done well with a wide variety of people, everything from like Adam was saying, obese, injured, to average, you know, to elite or whatever, is because that trainer has learned how to read the body and has learned how to program a program or program to routine around how the body adapts. They understand a fundamental understanding of how to get the body to progress. And that's why you want to have that.

When you're looking at a coach who has five Mr. Olympia's under him and has no other fucking, you know, experience behind that or has a big supplement company and sponsors all these places. You gotta look and say, okay, well, how well is this person gonna do with me? I hate to tell you this, but if you're listening to this podcast, there's a 99.9999% chance.

You're not one of those high level champion people in terms of your genes. You're average, like most people. I still get a trophy, right? Yeah. You're, like most people. You'll get a trophy, right? Yeah. Your average, like most people. And so you need to be able to train with proper programming to get the maximum results

because you're not, you know, one of those, you know, 0.001%. So in a program like Maps, aesthetic, we'll do that for you. You can find that at minepumpmedia.com. You can also give us a five-star rating review on iTunes. And if you like this kind of information and you want some more of it, you can find me at MinePumpSowl. You can find Adam at MinePumpAtom and you can find Justin at MinePumpJuston and you can find the MinePump show at MinePumpRadio. Thank you for listening to MinePump. For more information about this show and to get valuable

free resources from Sal, Adam, and Justin, visit us at www.minepumpradio.com. Until next time, this is Mindpump.