Mind Pump: Raw Fitness Truth - 358: Losing Midsection Fat, Delayed Onset Muscle Soreness, MP Crew's Workout & Meal Schedule & MORE

Episode Date: September 2, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about flexibility and Intermittent Fasting, the Mind Pump Crew's workout and meal schedule, delayed onset muscle soreness (DOMS) and the best approach for losing midsection fat. Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Three, two, one, class off. Commercial time. So today in our podcast, we are going to be talking about... You're doing it in a fast cut. Intermittent fasting.

And one of the things that we highly recommend to people is before you start your intermittent fasting, it's really important that you have the balance of nutrition first. Yeah, we have, what we put together is we've put together a bundle, which includes our fasting guide, which is by the way, one of our most popular to bundle of programs.

Everybody loves the fasting guide. It teaches you how to fast properly for improved performance, fat loss, cognitive function, all those things. But we've combined it with our nutrition survival guide, which is very good solid information on how to count your macros and calories and how to figure those things out for yourself. Because fasting, although it's fantastic, if you eat a crappy diet, it's not going to fix it. And the main reason why we created this bundle was specifically for that. We had a lot of people that were just jumping on the fasting bandwagon,

but then they had no real understanding of how they should be feeling their body. And we are really, we're very adamant about people learning that first. And then to, do you think it's a free to start here? Yes. In order for that to then dictate, you know, what you do throughout your, your eating pattern. So we specifically put a bundle together to save everybody, you know, what you do throughout your eating patterns. So we specifically put a bundle together to save everybody

a little bit of money. So you do that, you get the intermittent fasting and the nutrition. And what's it called the nutrition fasting bundle? I think that's the name of it. MindPumpMedia.com basically get all your nutritional needs covered. It's a better like neutrophast.

Bundle of joy joy like Justin said. What's that one song, Justin? I know you know it. Fight for her honor. Yeah. What is that song, dude? I am the man who will fight for your honor. Damn. I'll be a hero. You're dreaming. There's that. Like a Brian Adam song that song I don't remember that song will is like if you could make a song like that and sing it in that way with those similar lyrics Yeah, to a woman she will instantly yeah quiver

We orgasm drop those panties right now I am the man. No, I don't I am the man. Is that? No, I don't. I am the man who will fight for your honor. You know what? Today, let's tell our girls that and see what happens. And then text each other and see if it's nice. Oh, you know, God, who is this?

Just say it real calm. Like, babe, I just thought I was thinking about this earlier today. I want you to know something. I'm the man who will fight for your honor. Blowjob. I love the, like, it's like, I'm down. Let's stop for sin or something. No. My girl probably it. Like I'm down. Let's listen or something.

No. My girl probably laugh. Yes, she always likes to ask it. Should I like to South play to say? How much do you love me? Yes, today I said a lot because you never said that before. So I know you ask it every day though. I got to come up with something different. You do a really good job of, you do a really good job of titrating,

like the nice things you say, like you do, you trickle them very, very little. So that way when you say something like a lot like that stupid right but to her She's like wow you can't teach this stuff. I've been trying She said a lot otherwise is just know it is yeah, right some people don't know how to do it without making it impactful You can't quite be a total asshole about it. You have to be you know, oh, it's it's glory of love by Peter Satera Peter Satera fuck of course I don't know what you knew that is I do actually does it you do yeah be anything else oh you know why this you know I remember that song yeah why do you know where that song you know that song was

in you know why I fucking remember what movie probably one of your one of the five movies just just bro it's a movie we've all watched and if you haven't I have to punch you in the face because Just listen to that shit, bro Oh, yeah, I think of the movie. Oh my god. This is a movie. Oh, this is in Hold on Come on dude. I know it's fucking montage music, bro. Give me a second. Give me a second. I know movie it's in Stop there it's it. Stop. Sorry. It makes you want to sing like in like you cup your 80s movies in the 80s.

It's an 80s music. Yeah, it's an 80s like montage. Yeah, it was a movie in the 80s too. Bro, I'm telling you right now, if I was a girl, the song would make me go crazy. The chorus is, you know, I I'm gonna redo this like all heavy yeah you're sick I don't know it makes me emotional almost you know what I mean I want to be that guy can you tell me what movie it is what I say you're gonna be mad that you forgot it's because it's one of the it's one of the foundational movies foundational it's one of the foundational movies Foundational it's one of the foundational movies of our childhood changes fucking say it yeah, we're a kid

It's not what's not it was a chronic it. What part out of here? Yes, I don't remember that it was a chronic it when it was Training I think so I don't think so. I don't know. That's what YouTube says. Oh my god. That's a lie I think it's in there when he's meets the. Oh, I remember is you're the best around See that song makes me emotional too. Yeah, have you ever been let me ask you guys this you ever feel You have course in during your life. There's gonna be periods of time when you feel like never you've been kicked down You're on the ground and there's that one song that just makes you go fuck yeah Yeah, you know what's that bulls-on parade? What's that song? Vicarious tool

Really? Yeah, I've been I told a little aggressive, but I could see that yeah, that's good That's good. Yeah, no, I just I you know what I had to buy all their CDs They don't they're not on anything you can't get them on iTunes. I know you're rocking that in your car You can't get me anything. You can't get them on iTunes. You're rocking that in your car. You can't get them anywhere. I bought all their shit. Got on Amazon, had that shit fucking primed to me the next day. I was like, that's, you know what? And at first, it was frustrated, but I said, you know what? I respect them because they like fuck the music industry. We're like fuck the fitness industry. So I get it. You know what I'm saying? Totally. Like it's frustrating. And I was like really mad that I couldn't just download it onto my iTunes,

and I could just put it in my- What if you're a real fan, you'll do it? And that's how I felt, you know what? Fuck that, this is probably the third time I've bought all those CDs, right? I could totally jive of being like, tool, hell yeah. Yeah, you know what I mean? That's what I mean.

People have told me I'm a tool before, so I hope that's what they mean, right? Not sure the reference thing. That's a good thing. Here's my song right here. I think that's referencing the white shorts. This is my song right here, dude. Don't stop talking about my short Flashy. Oh come on commercial on YouTube you fuckers six dollars and all we have a channel on you guys now You should give us no commercial oh

Come on bro, what movie's that? Yeah, it's rocky dude. Yeah, that's season that he's in the fire. He's in the snow right now, dude. Climbing hills. Can I tell you what that song does to me? What? I have never lightning bolts on your tip of your dick. Yeah, totally.

And I thought it was, it actually turned out to be goner-yah. But here's what really happens to me. I have yet to attempt a PR to that song because I'm afraid of what might happen. Who afraid you are? You're pulling back out. Two things will either happen either. A, I'm going to hurt myself or I'm going to discover that I have the secret ability, the secret power. And then I have this responsibility.

Probably going to be the first one. To the world. So I'm just not going to keep it away. I'm only going to save it for when I need to perk up a little bit. You know what I mean? Hearts on fire, bro. I like that. It does it for me every single time.

Justin, what's your song, Justin? That's a good question, man. It varies a lot because I get into different genres and I think like... Staying alive? Yeah, totally. Stay alive. Hey, you can do it.

That one really does it for me. At first, that was afraid. I don't know. Petrified. See, that's a thing. I don't have a go-to song. I'm so... You do, you just love music.

I just like, yeah, I don't remember. I'll come to you. No, I think I agree with Justin. I don't have a go-to either. I think... But you know, there's certain songs, right? When you hear them, you're just like... Always put you in the mood. Of course. Yeah, they put you in the mood, man, to,

to like inspirational wise. Yeah, yeah, yeah, yeah. Yes. Well, I think that whole 80s genre, I think that's when we grew up. I know. So it's absolutely right. So it reminds usually like anti establishment stuff, you know, like obviously rage against the machine. Oh, that's the ultimate. Yeah, like freedom was a big one for me that impacted me initially just because it was, I don't know, so powerful. Well, you know what, too, and the time that they came out for us also,

it was like right when you were at that rebellious age, between 15 and 19 years old, right? And you're just like, fuck the world. Yeah, I'm saying like, freedom. Yeah, yeah, that's right. I think there's more correlation. I never regretted that. I think there's more correlation with that you know when you heard the song at what part of your life you are at right like I think that has more than Than anything else. I mean of course the lyrics I think so but some songs just have Working man by rush. That's another one when working man comes on. I just fuck yeah, man You know I'm saying. Yeah, no not really no that's can it rush. That's another one when working man comes on. I just fuck yeah, man. You know what I'm saying? Yeah, no not really

Rush yeah, rush is pretty It's cuz you get you know what kneels at kneels about as drama The Canadian yes, why everybody shut up come on tell me that's Come on that's good right there not really it's cool though. I mean I like Russian like I'm not gonna hate on him did I was just gonna say I was about to like you guys You want to hate on right no they're awesome, but now you're just starting to I'm not like a big fan I'm just trying to you're just starting to throw random music out there. No, no, no, it wasn't random That song let's just let me just give you guys a little trivia. Hmm that song working man By the way, that's before they had,

I believe that's before Neil Purt played with them. But anyway, that song is what was played. Some obscure radio station, back in the day when a DJ needed to go take a shit, he would put on like a B-side or something, something along song, so he could go take a poop, right? So he randomly grabbed this album by Rush and put it on because it's kind of a long song

and Rush is known to have long music. Put it on, does this thing, comes back, the phones are lit up, he answers the phone and everybody's like, oh, when's that new Led Zeppelin album coming out? Because the song is very zeppeliny. You know what I mean? And that's how Rush got their start. See, because a guy had to poop.

I remember now, there's a song that really inspires me and it's so random. I mean, only a very select few people even know. Like August Burns read, it's called Meridian, but like, it's all about the music and like how it like builds up and it, and it, it, like, it just hits this fucking like nerve in my body and I'm just like, yeah, then I'm inspired. The Banchille, yes. That's the sun. It's moving slow as fuck this time. That's why Today's quas being brought to you by Kaimera coffee

It's the only coffee that is infused with all natural neutropics for a cleaner Cormor and more focused buzz without the crash full natural neutropics for a cleaner, calmer, and more focused buzz without the crash. Put the chimerilink at MindPomedia.com and input the discount code MindPompe Checkout for 10% off. It's the motherfucking car. The eagle has landed.

Quikwa. First question is from Henning BCKHS. Is there a flexible way of intermittent fasting? Well, isn't intermittent like the definition of that reflexible? Right. Yeah. And that what that means? Well, that's why we put multiple methods in the guide as well.

Yeah, there's six different ways to do it. Yeah, there's six different examples that we give just in the guide alone. And even with those examples and the ones that we we all agreed like okay This is kind of or pretty much how I do it. I think personally I don't know the gub the boys can chime in I am all I don't have a set schedule of like these days if anyone probably does that's probably nerdy sale I just go okay, you know I know I like to incorporate fasting at least once a week and I kind of base it off of my eating, my activity and things like that. So for example, I might just have had the two days in a row of

just we were just been slammed, right? We've had these assessments coming through and we've been making non-stop phone calls and backed up on social media. I've just got all this sedentary shit going on right now and missed the gym. So I'm not moving a lot. And then on top of that, I, you know, went and grabbed some food, right? So I didn't get any chance to prepare my own food. So, you know, all sudden, like a light bulb goes off my head, like, hey, this would be a good time for me to do my fast. You know, I'm going to do, I'm always trying to target it once a week.

And I try and target around when I think would be the most ideal time. And for me, when I'm not moving a lot, that's when I need the least amount of fuel. So to me, it seems the most strategic way for myself. So now if you were like anybody in the industry, you would wrap that around like a movement fast. Right. So it would become this packaged,

like formula of everybody, you'd be like, oh Oh yeah, movement fast. If I'm moving X amount of steps, now I can correlate that to eating and I'm planning it out. Totally. Which is okay too. Yeah, it's fine.

It's just, that's how it is. It's flexible. So I think I know where this guy's going with the question because there's definitely flexibility and how long you can fast for, you know, you can fast for 12 hours, you can fast for 24 hours, you can fast for 48, 72, some people fast even longer. The ways we fast, excuse me, the ways we highlight fasting in our guide are ways that we think will help contribute to athletic performance, fat loss, and muscle gain, which is gain. Which is why we don't cover long fasts

and they're like 48 and 72 hour fasts. Those are also fasts and they're our health benefits of those, but those probably will have some short-term performance, athletic performance, dectruments, potential, right? So we don't really put those in the guide. But I think what he's also asking is, because he did say a little more on this

question, if I recall correctly, can you have like bulletproof coffee in the morning? Is that considered fasting? Can you have super low calories, but still considered fasting? There's lots of science coming out on the effects of fasting. Here's some of the stuff that they're currently testing. Can we just say right off the gates that if you're taking it in calories, it's not fasting? Well, not in the classical sense, however, or not in the, if we're being very technical,

however, there are. I don't think that's being very technical. I think the definition of fasting is not to eat and then take it in. Well, it did. It's a different thing going on. It's a different focused moron. Yeah, like, are there benefits to super low calories or no carbohydrates? Right.

And I was just going to say like a fast means nothing. However, their science and they are calling it, they're using terms fast in there, which is why I want to cover this. Like fat fasting, fat fasting would be, you wake up in the morning, you have a very high fat, you know, some fat intake.

So, bullu-proof coffee would be an example, which would be coconut oil, butter and coffee, or MCT oil and coffee. And then you have nothing all day long. So, although you didn't technically fast, what's called fat fasting, which will elevate ketones, and they have their own reasons for doing that, then there's studies now showing that simply eating under 500 calories for two or three days in a row will give you the similar benefits, if not the same benefits, to fasting. Although the studies haven't come out completely conclusive, there is some evidence now showing that that would give you some benefits, rather than completely avoiding food,

maybe just having two days a week of really, really low calories. So there are, there is different things that are coming out. And then if you look at the benefits of fasting, you also want to consider some of the benefits come from the fact that you have extremely low insulin and you have no glucose or very, very low glucose in your blood. And depleting your body. Yeah. So ketosis simulates fasting in many ways also. In fact, being in ketosis all the time for long periods of time may simulate starvation. And for some people can cause detrimental effects long-term, which is why sometimes it's good to come out. And ketosis and when that would happen in the body. ketosis happens in the body when you're an absence of carbohydrates, when protein intake

is low to moderate, and you have a very high fat intake. So your body's producing ketones and that's where it's getting its energy from and it's getting very little to no glucose from maybe glucose neogenesis from protein and none from carbohydrates. So you have what are called ketone bodies in your blood. And there's it has its own benefits. However, it does mimic in many ways what fasting does because your body kind of thinks you're starving as well to a much much lower degree. I like to point out to our listeners, especially those that are just like really tuning in the last six months with us. We talk a lot about the ketogenic diet, ketones, the body going into ketosis because there's a lot of emerging science on this right now.

This is a lot of a lot of good information is coming out that five, six years ago, we wouldn't have been talking about. We would not fact five, six years ago, we were demonizing fats, we were freaked out by it, we were freaked out by cholesterol, we would have thought that, oh my God, you could never be an athlete and not be carb loading before sports.

So the science is coming out proving otherwise and has been for the last year or so. A lot, I mean, it has been for some time now, but we're getting more and more. This is why you hear us talking about this. So, yeah, it's a complete contrast with common knowledge, which, you know, something that's hard a lot of times to get people to break out of.

We'll see what's interesting is, you know, Adam, you're saying like all those new science and there is some new science coming out but there was a lot of old science that people ignored. There were studies in the 1980s showing male gymnasts on ketogenic diets after being on them for two months had no reduction in athletic performance and in fact some of them showed a slight improvement. So that flew in the face of the hole. You need to have carbs to perform,

or to build muscle. There was the evidence showing that fat was the cause of heart disease and issues was almost nonexistent. It was actually horrible science, the one that did exist. There wasn't very good, there wasn't any controlled science showing that having a high incorporate a low fat would help. So the science has actually been there for a while. It's just, we were, I hate to say the word lied to, but we were. And then what got behind that was the big marketing machine that got behind all that stuff and the food industry followed suit.

And now we have all these different problems that we have. But really, we kind of knew this stuff before. We knew it, we've known it for a while. There were documented studies showing low, low carbohydrate, higher fat diet, had positive effects on blood markers, on fat loss, on improvements on insulin, all these different things so But as far as fasting is concerned

A lot of the information that we we received against fasting Came from zero science. There was no science this the it was all marketing based It was all pushed by the food industry that wants you to eat breakfast Want to eat lunch wants to eat dinner It was pushed by a fitness industry that wants you to eat breakfast, wants to eat lunch, wants to eat dinner. It was pushed by a fitness industry that's driven by supplement sales. So they want you to have their protein bars and their shakes in between meals and all this other stuff.

So there was nothing that said fasting was bad for you, nothing at all. And the funny thing is, and I want to touch on this and when it comes to fasting, I get a lot of people who they won't even try it because they'll tell me, oh, I get so cranky when I skip a meal or, I get low blood sugar when I, you know, when I donate, well, here's a real science.

The real science shows blood sugar levels stabilize and are better controlled for how most healthy people fasting, not the other way around. You don't get these crashes in sugar and blood sugar. That's actually false, except for a small category of people. Number two, the whole cranky. If I don't eat, I get cranky and I'm starving. We don't separate the psychological effect. That sounds like a drug addict who doesn't get their cocaine for two days. I can't function without it. I have to take it. It's not how I felt.

But even with cocaine, there's this effect with right skipping one or two meals. There isn't it's it's very much a psychological for example if you don't believe Well, you can you can argue there's some physics a little bit of growling response right? Like you know, and a body that and a body that is very adaptive Utilizing carbohydrates is this primary source of fuel Teaching it and retraining the key to your head. I'll tell you what because here's the thing I'm talking about skipping one meal. You will get you will get people in the fitness industry Like I have five meals a day if I meet if I missed just one of them. I'm fucking pissed. I'm I get cranky No, no, I'll say you're talking about fasting you're talking about somebody who's never fasting

Yeah, 12 hours fast 12 hours. Don't skip breakfast. Well skip breakfast You have people listening right now freaking freaking out saying, I'm wrong. And here's the thing. If I, right now, they could test you right now. Think of food. They'll test your hormone levels. They'll test chemicals in your brain and guess what's gonna happen.

Your salivary glands will produce more saliva, simply thinking or anticipating that your stomach... No one's debating there's not a psychological piece to this. There's a hundred percent of psychological piece of this. What I'm trying to tell you is that there's something that physiologically is happening to us when we don 100% of psychological piece to this. What I'm trying to tell you is that there's something that physiologically is happening to us when we don't consume for 17 hours of food

and you've never done that before. If your body is so adapted to consuming four to 600 carbohydrates or whatever it is and that's, it's ready for that fuel all the time. And then for the first time ever, you decided to take it away for 15 hours. Yeah dude, you could feel a difference. Well, let me ask you, the body will get adapted to it.

And the part of it that freaks you out is more psychological, but there's something physically that's happening. Well, let me ask you guys this. What's the number one thing people will say to you guys when they first actually try fasting the first time? Oh, they can't believe energetic, they still. And how easy it was.

Like, oh, that wasn't even hungry. I know. I'm telling you right now, the vast majority of people who freak out, who are like 90% of people. Yes, the vast majority of people right now who are freaking out and saying, oh, if I skip a meal, my blood sugar drops and I get cranky and I get, it's because of your anticipation

or that you're, that you're supposed to have a meal. Well, like, oh my God, I was supposed to eat it's noon and that's already 2pm,m. I'm so angry. Also think about how hydrating your body, how that plays into effect, because a lot of people do not even focus on that. That's not a main focal point because they're always considering

how they're gonna eat their food, and then that's just an accessory to their food. Absolutely, simply thinking of food, seeing food, smelling food, cause very measurable changes in the body, which will stimulate appetite. If you anticipate food, if I know it's a certain time and I'm supposed to eat and I didn't, that can anticipate, that can cause reactions in my body that's anticipating food. It doesn't get it. Now I have this cranky feeling, whatever. But when people go into fasting,

the reason why we get all these messages from people who say it was so easy is because they understand they're not gonna eat. Like, okay, today I'm not gonna eat breakfast. They go in understanding that, all of a sudden it's easier. They're mentally ready. Yes, absolutely.

Well, you definitely have to get mentally ready. You can't just like boom, like cold turkey and then go like 24 hours. Yeah, well, a couple of things I wanna point out too that, you know, we didn't address that. I think that intermittent fasting is not something that I teach to somebody first. You know, I think it's important to understand how to fuel your body properly before you get it into advanced things like this and expecting to feel a certain way or expecting

to get certain things out of it. If your, you know If your fiber is fucked up, your sugar intake is fucked up, your amount of healthy fats is fucked up. And then I'll say, and you said, Oh, I heard the boys from MindPumps say, you know, fasting is so healthy and so great for me. And then they have all these adverse effects or they don't see any results from it. Well, it's because that's not the order of operation here. You know, you need to, you need to first. and that's why we really didn't talk a lot about it enough.

First, we talked a lot about our nutrition guide and told people like learning the balance of foods and understanding where you should be getting a majority of your calories from. Well, this makes me think of like, I've been trying to work through this with my father. And that's a great point. That's the first thing you want to do is really understand

what you're putting in your body and the quality of it and where you're getting all your nutrients from and fiber and all these things. And then the next step from that, if it is an intermittent fasting style, I'm going to have it just be one simple thing. It's breakfast. Let's hold off on breakfast. Let's start with that one day, this week, you're not eating breakfast, and then we slowly ramp up the process. So, it's something that's measurable that they can see, oh, that wasn't so bad.

Maybe I can do two this week, or, and then from there, they can assess like what strategies are gonna work best to implement. And also, and this is anecdotal. In my experience, I feel like, what strategies are gonna work best to implement? And also, you know, and this is antidotal. In my experience, I feel like, you know, just 12 hour, 12 hour mark is really when the benefits start to kick in. And of course, everybody is different, right? Like our bodies are all very unique.

So that's a very arbitrary number that I'm just throwing out there. But for the most part, it really starts to kick in at 12. So I'm always pushing for 15 to 17 is where you're really gonna start and beyond. Do you guys notice a switch? Do you guys notice like, is it for you? Is it for you?

Yeah, it's around that between 10 and 12 mark, you know, where I feel my body, oh, it's used to getting food about now and I want it. And then I break through that mentally and then boom, also, and I feel good and I have energy and I'm fine. And a lot of times the workout promotes that. a lot of times I'll be heading into my workout right before because I've read a lot of good studies too regarding that that's the best

way to break the fast is to let's say you know I'm at that 12 to 15 hour mark. I go workout and then post workout is when I'll have my first refeed. So that's kind of how I would do it. And I feel like going into the workout, I think like I think in my head, oh, this is going to be challenging. But in fact, once I break that's what you're going to actually feel great and feel a spike in energy. But you know, really pushing that beyond that 12 hour mark is where a lot of because I know some people too, who naturally already go like 10 hours and don't eat like they don't eat breakfast. They don't

eat till their first meal, like a 10 or 11 o'clock in the morning. And they're going like, oh, well, I kind of intermittent fast already. And really, you're not. Your body's got so adapted to that time frame of being fed all the time. You're not really skipping anything. You ate a clock at night. So you're making it. What is that? 10 hours or so. I think study show what something like the real benefits don't kick in after like 14 or 15 or 12. It's 12 is when they start to kick in like that's that's the that's the sweet spot. But like I said, it's all everybody's a little bit different. That's why I encourage people to push to 15 to 17 hours because if you're pushing to 15 to 17, you've not only have the benefits kicked in, but now you're really starting to tap into fat and

switch over it as your primary source of fuel for a good four to five hours of your day, whether it be just sitting down or walking around or even working out. So, you know, pushing the fast beyond that time, but for sure, I mean, you have to get the balance eating down first. I mean, that's before you start to incorporate something like this is, you know, fueling your body properly before you start, you know, thinking that you're going to get this advanced or super great results from incorporating this. Four, oh, six Montana Viking is asking about your schedules.

When do you work out? What time do you eat? What do you eat? That type of thing. Well, we're all very different. It's too personal. Next question. This kind of is come, I mean, it's a great continuation of what we just did right here

with the flexible Intermitt fasting because we all do intermittent fasting you probably do it the most it depends lately I've had to back off a little bit because I'm getting I mean, this is gonna sound stupid, but I Don't want to get any leaner. I don't want to get I don't want to keep going down because if I get too lean Then I'm gonna start noticing detrimental effects So I've backed off a little bit Fasting is for me and now I always eat healthy. So you know like Adam said you got to eat right fasting doesn't make up for that but when I incorporate fasting along with eating the way I do

It just I just get lean and it happens very quickly and if I stick with it I'll just keep going lower and lower and lower and so I don't want my body weight to go below a certain amount But I think all of our schedules have kind of changed now, right? Since we since we went full time. Yeah, you want to talk about how we're eating now versus how we were eating just two months ago Or how we typically I tend to fast a lot more now because yeah, well because the the movement isn't is what it used to be because we're sitting a lot more. I tend to expand off of the morning a bit more, so I don't really tend to eat breakfast at all. I'll just have a black coffee or have some coffee with some MCT or something like that depending

on the day. But for the most part, I try to, I really extend it out to even like three o'clock or so that's when I'll usually tend to start eating or maybe even later, maybe I'll be later at night. But I tend to keep within that window of between three and eight. Yeah, so my schedule changed quite a bit. Obviously everybody in here in the room here prioritizes our workouts.

And for me, I prioritize my workout. It's like one of my top priorities. And in part of it's because, yes, I like to take care of my body. But a big part of it is I notice the detrimental effects when I miss it on my cognition, on my motivation, on my mood. It's like the best antidepressant,

it's the best stress reliever. It's just, if I miss my workouts, it takes away from my work. So it's just something I make a very high priority. So since starting full time with you guys, I've had to change when I work out so that it can be very consistent because I like to be very, very consistent.

Well, see you did it. I think, in the right way, like where you go early, I just, yeah, I had to end up going later, which sucks, and it's been like affecting, you know, my workouts a bit, but, you know, I'm trying to organize it better now where I can get it in, you know, going forward. Yeah, because I don't like, I don't like it.

Well, if you, you, Sal, run us through it, let's run everybody. I mean, you're definitely the most neurotic when it comes to this just a hundred percent just an iron way more consistent. No neurotic. He finds it. I think I think he does a great job of spending it. We stop for nuts. Yeah, randomly. Yeah, because it's in his like fan frame. Part of why I wanted to talk about this because I know Sal has so many fans and I'm trying to convert them. No, really though, my fans are your fans.

He's very special and I think he's probably one of the only people I've ever met in my life that maintains a body fat percentage as lean as he does year round without tracking or like goal setting or really making this like huge effort. Like he really makes staying lean and fit and he embodies the whole lifestyle very he does. He does and but I think it's like literally this guy is the guy who yesterday fucking shows up to work and he's got two cans of sardines that he cracks open and then in son of a bitch, then he's new smells in here. And then he eats two avocados straight out the avocado skin with his party eggs that he brings in the after that.

Then he then he shows up this morning with, you know, like eight egg hard boiled eggs and each just the egg whites. No, just the yolk. He's just the yolk. Excuse me. But he eats very unconventional and doesn't have a problem with that. And a lot of people struggle with this and you don't. And I think it's important that you understand that and so does everybody else because I

always impressing people like to track and look at stuff and follow. And you're like, Mr. Ante Antide don't do any of that. And I'm like, you know, I've never met anybody before that has this ability to just always eat those lay mass foods and always make sure he eats them. That's a good point though. It is right? Well, I hear that.

Here's the thing. Nobody does that. Nobody, I'm sorry, you're alone. No, no, no. Okay, but that's okay. It's good though. Let me explain, let me explain, you're alone. No, no, no, no. Okay, but that's okay, it's good though. Let me explain what's going on. Tracking your food, counting your calories,

counting your carbs, your proteins, your fat, all that shit, that's neurotic. Okay, what I do is not neurotic, let me explain my position. I, there are different levels that you reach with understanding your body's health, how it feels, how it responds, what feels good, what affects everything

from your skin, your digestion, your sleep, your mood. And it's a level that is very difficult to reach and it takes a lot of work, self-reflection, it takes a lot of being objective, it takes a lot of mental work that goes into it. I enjoy, for example, Adam talked about me eating sardines the other day with avocado. I enjoy the taste of them. Is it because they're delicious?

I have no fucking idea. Why do I enjoy the taste of them? I enjoy the way they make me feel. And it's not me, I didn't literally think to myself like I need to have sardines because it's got this much fat. I knew that for the past few days my fatty acid profile felt a certain way because inflammation was a little higher. I'm going to have more omega-3 fatty acid. So, sardines are good source. I like the way it makes me feel. That makes me enjoy the way it tastes. Going by feel takes a long time. So when Adam says, you know, I'm neurotic, you know, the

reality is I was neurotic. I was very neurotic. I had everything measured out, I'm weighed, and I had all these meals planned, and I was bullshit going on. The reality is now my neuroticism is far less because I can go by how I feel, how my body is responding, what I need. And for a while there, for like maybe a month or two, I was fasting 24 hour fast twice a week and I was doing 12 to 14 hour fast most days on top of that. I started getting too lean and so now my schedule looks a little bit different.

So I'll break it down, right? So I wake up 4.45 in the morning, I do some reading, I'll take, if I take any supplements, it'll be fish oil and vitamin D and a probiotic. Then maybe 40 minutes later, I'll have coffee. I've been having Camerara coffee. I'll blend in some MCT oil, some butter. I'll add a little bit of rock a cow in there.

I'll drink that. Then I'll go work out, and I'm usually at the gym by 6.30. I do my workout and now incorporates lots of functional movement. So my workout changed. It is a little bit different. Now, as of right now, I come back. We come here to record. So I'm usually here by 9.9.15.

And lately, I've been eating at that time only because the fasting has gotten me. Like I said, I don't want my weight to drop too low. So I'm having bacon, egg yolks, avocado, or it's our deans avocado, or it's just bacon. So that's typically what I'll be doing. I don't have another meal till either till the evening, seven o'clock at night, or in the middle of the day, I'll have some academia nuts. And so far I've been feeling good doing that.

Now it'll change, definitely gonna change based on how I feel, how my body's feeling. I mean, last night I had lots of lamb, lamb meat. Tonight I may go in that direction again, and I feel like I'm feeling like I might have some bison. Like again, because I'm reading the signals that my body's telling me, but I think, you know, what's important, because, you know,

what Adam said, you could ignore most of it, but some of it's very important. And what was important, you could ignore most of it, but some of it's very important. And what was important is that he's pointing out, and I'll joking aside, this is a serious now. All joking aside, what's important is that he's highlighting that the way I do it took a lot of work on my part to get to the point. So it's for the average person, tracking is very important

because you're not even at the point where you understand what is in your food. You have no idea what you're eating. You know, I know where Adam was trying to bring us into the average of course in his mindset. Yeah, so that's why I was appreciating where he was going with that because like it's very not typical what you do. No, it takes a lot. That's why we're yeah, we're highlighting that. It's not that it's not we're making fun of you for a while. We're appreciating. It's not even that. It's not even that it's not that we're making fun of you for. Why not? We're appreciating it. It's not even that, it's not even that it's not typical. It's that I've literally, I'm around people that walk around

4% body fat on a very, nobody does. Yeah, I only person. I know that's what I'm saying. But very, you gotta look at the circle of people that you hang out with. Well, the people that are walking around a 4% body fat. I hang out with people like you. I don't hang out with bodybuilders.

My point is I'm around the bodybuilders all the time because that's what I do. But even if they're not healthy, yeah. Other smart people and other fitness guys like us, nobody eats like you, bro. I don't know. I bet you, if we hung out with like the Dom Diagostinos, like the, you know, you see his body fat percentage,

you really think that he eats like you? I don't think so. When we interviewed him, yeah, because he's, because he told you he had a breakfast like you, you think that he eats like you? I don't think so. When we interviewed him, yeah, because he's, because he told you he had a breakfast like you, you really think he eats like you every day. I think he looks like that. I, I don't know.

I'd be, oh, well, I don't even need to ask him. Maybe. If he ate like you, he would be lean like you. He does, I mean, it takes us, it takes a certain amount of discipline

to do what you do day in and day out. And you sometimes say things that make the average listener think that it is that simple. And it's not. It's not takes time to get to that. Well, and also I would highlight to the fact that I feel like a lot of it might stem from the fact that, you know, going through the issues that you went through with your stomach and and researching. You know what I mean? Huge.

Like even for me, I can assimilate a lot of shitty food. No problem. You know what I mean? So where's the motivation coming out of for me personally to live along that line? Excellent point because I was forced in this direction. I was absolutely forced in this direction by some of my reactions to food and autoimmune issues and if I didn't go in this direction My life would suck it would suck right now. I would be in a very very bad position

So sometimes and this is just the way like you can say whatever you want call it, you know, God say the universe or whatever But sometimes what God whatever sometimes you are forced you you think you know, God say the universe or whatever, but sometimes, whatever, sometimes you are forced, you think you know what you want, but you're forced to figure out what you need. And there's a difference between what you want and what you need. And at the time, I just wanted to build muscle and I wanted to be able to eat protein powders and bars and all this shitty food to, you know, and eat all the scrams of protein. And my, and whatever it was told me no. This is what you need. We're gonna force your ass, and it was a hard lesson. It took me a long time, but yeah, I mean,

that's absolutely, absolutely, just, and what you just said was 100% accurate. I was kind of forced in this direction, and you'll find people with issues like Crohn's, Irrubel, Balson, Drone, people with autoimmune disorders. they will have a level of understanding of food that is much higher than even your typical fitness person or group because you kind of force you, you know, I mean, you're in pain. Yeah, very typical. I would like to hear Justin since he's now the opposite, I would say, I mean, nothing's opposite, but I mean, I think the furthest from us.

Yeah, you're the furthest from probably Sal, and I'm probably somewhere in the middle, right? Right. Yeah, no, because workouts typically, like, I mean, I definitely am very disciplined with workouts, but my workouts even, like, I'm not, I'm not in there to really like sharpen, fine tune, all this and like, present myself and really, you know, back check how I'm looking and all this kind of stuff like my my focus completely different. So same thing with food. So with food really it's it's it's more on energy level. It's it's more on like a maintenance level. It's more on like you know where am I at as far as like uh so you're not trying to gain

weight. You're not trying to gain weight. You're not trying to lose weight, you're all about how you perform in the gym, how does your day feel? How is it affecting my performance, how my energy levels and my sleeping good? You know, like is there a way that I can improve based off of like my environment right now? So if I'm sitting more often, I'm going to adjust and I'm going to change that just based off of that alone. And then, but meanwhile, I'm definitely trying to always, for me, it's, for me,

it's more of a pull towards wanting to go in the South direction, right? So I have that in my mindset of like, I want to focus on this because it makes me feel good. However, for me, like, I tend to, to make compromises because family, friends, situations on the weekends, these kinds of things, I tend to be a bit more flexible with that, and then I'll try to then refocus myself if I get too far away from that. So I guess it's not- So being very real and straight up. Do you have like a Weight on the scale or a way you look that you're like you always you allow yourself like this flexibility of you know some latitude

I'll let myself kind of enjoy food a little bit When I get to a certain point. This is where you know, how do you really it's how like I'm feeling in my clothes It's you know, it's how I'm looking But then again, as far as performance goes and all that, I tend to focus more on that. Let me ask you a question, Justin. When we first started recording, you would talk a lot about your gastric reflex.

Have you changed anything? Have you gotten more into control through diets? Yes, and I'm glad you brought that up. I have ever since going through that process, it's highlighted other focuses, especially with carbohydrates. So I drastically changed my carbohydrate intake because of that alone, because I realized that that was a humongous contributor

to my acid reflux. And it wasn't the acids. Like I thought, you know, initially it was like the timing of it because, you know, the timing of it can affect. So I don't, I try not to eat too late. So that's definitely something that I still, you know, try to do because it'll, it'll come up, you know, and that's what my struggle with. But I've learned to, you know, be able to bring down my internal acid by, you know, lowering

my carbohydrate intake especially for dinner. You know, that's a big one for me. Like, I don't have carbs for dinner at all. And that made a big difference? Yeah. Big difference. You know, what's interesting, so a lot of the drugs and stuff that you can buy over the counter or from the doctor that will reduce the amount of acid output that your stomach will produce. I don't know what they're called.

I know Pepsid is one of them. Right, Pepsid AC. They're linking that. They're licking that now to Alzheimer's, cognitive decline later on. You know, like all these things that we carry for me is Alzheimer's is definitely something in my family. Is it really? Yeah. So it's interesting, right? Like we try to control like a symptom of the problem rather than the actual root cause and we end up causing other problems down the road. So.

Yeah. It's a little bit of what Sean talked about, right? Yep. Mind to muscle is asking about delayed on set muscle soreness or doms. Is this a good indicator of an effective workout or if not what is? That's what doms as doms is delayed on set muscle soreness This is this in the past has been used by a lot of fitness professionals and people who work out as an indicator of an effective

Workout and you hear people say this all the time right like Man, I had a great workout. My legs were so sore. Or man, I hit my delts, tried this new workout. They got so sore, it was awesome. Dom's is or soreness is a poor, a very poor indicator of an effective workout. It will indicate damage to some extent, but it doesn't really indicate how effective

the workout was. Is it going to a listed change? Is it going to elicit change? Is it going to cause muscle growth? Are you going to improve? If just getting sore was a great indicator of an effective workout, then the science of training and the science of exercise wouldn't exist, it'd be easy. It'd be so easy just to get people sore.

You could just get 500 lunges. You'll just get, you know what? The 500 lunges, you know, you'll be soaring, you'll have a great workout. I mean, honestly, it's a sign of overtraining. It can be. Yeah, it's typically a sign of overtraining. In fact, probably 90% of the time, it's a sign of overtraining. I think really the best indicator is is comparing your workouts and your load. And if I, so my goal is, let's say I'm coming back and today I'm doing, we're doing bench press. And the last time I did bench press, you know, I did X amount of sets for X amount of reps

and weight. And I was able to increase the volume somehow, whether it be through sets or reps or weight, I was able to increase it without getting sore. That would be a better indicator of progress than anything else. If I can actually increase volume and I don't get sore from it, you're heading the right track because what happens when we use soreness as an indicator is the, it ends up carrying over into the next workout and it hinders other movements.

It's really tough to push the body and then to that limit to where I'm sore and then to think that it's not going to affect Other movements that you do the next day. So really you're wanting to come into every workout as fresh as you possibly can With continued progress with by overloading like as far as volume. So to me, I would be looking at that more than anything else. Am I pushing more weight? Am I doing more sets or more repetitions? Regardless if I'm sore or not. In fact, to me, it's a huge win if I'm increasing volume without getting sore.

Yeah, let me ask you guys, do you guys even ever really regularly get sore anymore? I would argue that if I'm doing something that's a new stimulus, so if it's a new type of a movement, like I'm more likely to be sore from that, but like as far as a routine, staple exercise that's in my workout,

no, I don't get sore. Well, look, we just did, we were together the other day, and we did bent presses, and then I did walking lunges, both new stimulus is for my body. So I'm doing that with, I was doing the bent presses. All I did was literally four sets of it.

The first one was like light, just my body weight warming up. So I only did three working sets. The working sets, I'm holding on to 20 to 30 pounds. Nothing really heavy. Then I go do walking lunges. I do walking lunges with, was it 60 pounds on my back? That's nothing, you know what I'm saying? That was super light. but because I knew,

and I only did three sets, I knew that I hadn't done that and I saw as fuck, so technically, I probably could have peeled it back a little bit. I didn't even need to go that far to get some benefits from it. So that's what I mean by, like, I'm always trying to do just to just them out without getting any sore. Like if I can add something to my routine

or increase volume or change up and exercise and not get too sore, that's the idea. Otherwise, I mean, I got pretty damn sore. That's a good point, especially introducing these new movements. Like you want to keep it like low volume, like low, low intensity, just really just hone in on that new movement and then start ramping it up as you get better.

Very gradually. We don't even know a hundred percent of what causes soreness or what that really, we know there's some damage there. There's a lot of theories. One of them has to do with how the muscle, the sliding filament theory and how those attachment with muscle fibers, when they attach

and you rip them apart through force, that causes some damage. And so changing the resistance and the position of the filaments and the contraction of the muscle can cause different points to be torn off that maybe that used to and that can cause damage. But there's a lot of theories, but we don't even know 100% of what it really causes it and what it kind of means. I mean, your diet can affect your soreness. I know I can make myself more sore from the same. I'm glad you brought that up because that's another point because if you were, I know always notice when I'm lower, like if I'm depleted, right, I'm cutting my recovery is way slower and I'm way sore.

When I'm loaded on more nutrients, I don't get a sore. So that's a fact, that's more of a factor there too. That's why I say, if you can increase volume and not get sore at all, that's still a success, man. You don't need to necessarily feel the workout to, for as being an indicator that you did a good work. Now that being said, can you train a sore muscle? Yes.

You can. In fact, training a sore muscle appropriately, I want to emphasize that word, will and can facilitate recovery. So if my legs are really, really sore because I had a heavy workout and I want to maybe accelerate recovery, I might go do some very light, very light, full range of motion, leg exercises to stretch the legs to contract them to pump blood in and out and to continue sending a muscle building signal. In fact, this is some of the, this is a little bit of the reasoning behind trigger sessions

and focus sessions that you'll find in maps, antibiotic and maps aesthetic. Utilizing these things while you're sore, one of the first things you'll notice when you do a trigger session properly, you recover faster, even though you may be sore the following day, working that muscle appropriately accelerates this recovery and actually sends a louder muscle building signal.

So, soreness is just a bad indicator all the way around except for like Adam was saying, you might have done too much if there's a lot of it. Yeah. Corinne Ciara is asking the best approach to losing body fat in midsection. She eats clean, does cardio, does maps, but I guess she has a little bit more to take off. Adam, you were saying some, you made some really good points off air. Yeah, I like, I pick this question,

even though it seems so basic, I think this can help a lot of people. Obviously, I think it's probably one of the most common areas I think clients have ever asked, like, right, when they come to you, they're like, I want to know how consistently, you know, frequently, like all these factors together, like, you know, like, how often that's been interrupted?

Well, yeah, this is important. Well, even this case, and this is where I can relate, let's pretend she's dialed on all these things, and she's been dialed for, let's say, fucking seven months straight, okay. Dialed. This was very eye opening for me when I got ready for the, even before I got ready for my first show. So before I got decided, I even was going to compete. I had decided I was gonna take myself from the worst shape of my life to the best

Shape of my life and that kid at that point in my life I was only nine 20% body that was 19.9. I think is what I was so 20% body fat isn't like even considered Obes or anything so we have a lot of people that have been out of out of shape for 20 30 years of their life My point to that is this that so I went from being somebody who had been out of shape for 20, 30 years of their life. My point to that is this, that so I went from being somebody who had fallen out of shape, I was out of shape for about a year and a half, two years, where I carried a higher body fat percentage. I decided to get in the best shape of my life.

I get all the way down to 7% body fat. That was the lowest I'd ever been at that time, but yet I still had this like pouch of fat on my lower abdominals. And it was like, what the fuck? Like I'm seven, I'm the leanest ever been in my life. But yet my stomach's not the flattest that's ever been in my life.

And it was really weird to me to notice this. And then I noticed, okay, I got, I cut down and I decided, okay, now I'm gonna go back to building muscles. So I went to a colore surplus and then I added some weight and size, then I decided, okay, I'm gonna get ready for a show. So I went to a Cloric Surplus, and then I added some weight and size. Then I decided, okay, I'm gonna get ready for a show. Then when I got ready for my first show, I got really lean.

But I, and for the average person, they didn't notice it, but I still had this, I still had that a little bit, but it was less this time, but it was still there a little bit. And I noticed it took about three times for me to of building muscle, cutting back down, building muscle, cutting back down before my body completely eliminated that fat in that area. Now why that helped me out as a coach and as a trainer so much as I realized, holy shit, I've only been carrying on an extra body fat in that area for a year and a half, two

years. How about my people that have been dealing with this for 20 years of their life? How stubborn is that going to be for them and how long are they going to, or how many times are they gonna have to reduce body fat and get to that point? So, if you've carried extra weight in your stomach area for a very long period of time,

it takes a long time to completely eliminate it. Now, some people genetically, it happens miraculously for them and they get leaned the first time. Well, can we just talk about something that I don't think we ever talk about and that's that we're going against a lot of biological mechanisms in our body to keep us alive. And you know, there's a survival instinct that's built in our wiring that there's a reason when we fucking store fat.

Yeah. You know, there's a reason it's energy. It's your body wants to keep energy in your body. You're not like, if you're in the wild and you're lean, you know, and you're trying to survive, like, who's a di-first? You're going to die. The fat guy's going to win. And that's situation like as far as like, you know, being efficient at storing

calories and storing energy, however, you know, there's a sweet spot. And so like when you look at a chart, you know, you look at a chart, like there'll be ranges of like kind of healthy zone and then extreme, you know, and then there's also like, unhealthy when you get an excess of fat. So I feel like, I don't know, I feel like we get away a lot from that sort of sweet spot because we're a fitness podcast, because we stress a lot of the fact that everybody wants to be so ecstatic and have a six pack and all that shit.

And like, let's be honest, you're going against biological mechanisms that are keeping you alive when you go, you know, into more extremes. And it's harder because you're fighting those mechanisms. You are. And we also need to consider something. Your hormone, so yes, your genetics largely determine where you store body fat and where you lose it. So, spot reduction for the most part is splitting hairs. But you also want to consider this, your hormones and internal chemicals in your body

have been shown in several studies now to determine to some extent where you store body fat. When men have high testosterone levels, they tend to store less body fat around the midsection. When they have high testosterone levels, they tend to store less body fat around the midsection. When they have higher estrogen levels, they'll store more body fat and more female patterns around the chest and around the hips. Women, if their testosterone level is too high, they'll store more around the midsection. Insulin is a very big one.

High insipi people who have issues with insulin or insulin insensitivity tend to store more body fat around the midsection. These are the people they call apples, right? There's apples and pears. In terms of this is all you big carb and sugar eaters. You know, correct. Or alcohol drinks.

What you may, those are big, right? That's very, very, a lot of times I'll have somebody, this is common, I'll have somebody who's very skinny looking and then they have this pooch, this little pooch. And nine times that a 10, I can guarantee you that that person is a car blower, a sugar lover, or an alcohol drinker, which is all related to the insulin like Sal saying, so that's keep that in mind.

Yeah, so what they find in several studies now, is that people who tend to store body frater on their midsection do very well with low carbohydrate diets, better than people who store body fat in their lower body or pairs. So when they compare the two, they find that when apples go on a low carbohydrate diet versus pairs, you go on a low carbohydrate diet,

but they're both calorie restricted, the fat loss will be greater with the apples than it will be with the pear. If you're a friend of body tests, right? Body types, right? That's what he says. Apple shapes yellow banana. Yeah, versus your body shape is like a pear.

So your hormones play a big role. Also insulin, you know, insulin is a fat-storing hormone. Like spiking insulin all the time is gonna promote fat storage, especially when it's independent of cataclysmine production, which are the epinephrine, or epinephrine, you know, type of chemicals in the body. So eating sugary meals, probably going to promote fat storage around the midsection, actually, you know, adamate a good point about alcohol. Alcohol will do the same thing.

So if you're one of those people that is getting leaner and you're getting kind of lean and you're exercising, you feel like you're eating right and you just seems to be like, what the hell? Why is it stuck around my midsection? Try changing your macro breakdown. Don't reduce your calories. If you're already at a deficit,

try changing it, cut your carbs, bump your fats, now your calories are the same, but you have a different macro breakdown. That'll blunt insulin, it'll raise growth hormone, and you may notice the patterning of the way you store body fat start to change. And this is relatively new. I think one of the first studies published, you know, reputably on the subject,

I believe was in 2007, because I was looking up studies earlier, and they were showing that how individuals respond differently to diets and it has to do with how their bodies, hormones respond to food, and in particular, insulin. That's the big one. It's important to know too,

what Justin said about, we talk a lot about the extremes on this podcast because we do have people that are aesthetically driven. So, we're not going to recommend somebody do this, but if you were to drop down and get all the way down to 3% body fat, eventually that shit goes. You know, eventually that has to go.

It's just genetically or for whatever reasons, you know, because you've died in a certain way for so long, that's a stubborn area for you. But I'll tell you right now, when the body doesn't have fuel for, you know, because you've died in a certain way for so long, that's a stubborn area for you. But I tell you right now, when the body doesn't have fuel for, you know, an extended period of time of cutting and cutting and cutting, eventually it will go there and it will get that, you know, it'll eventually cut down that point. And sometimes for some people, it takes pushing the body to that new level of extreme to see that to get rid of it from that point.

This was something that, you know, I explained this to Katrina not too long ago because she keeps her body at a pretty relatively low body fat. When we first met for a female, she's always between 12 and 14 percent. That's pretty down low. But yet she has these, she feels like her hips are kind of boxy and she can be squared and she kind of stores fat right around her hips And she doesn't like the way it makes her look aesthetically And I've explained to her will listen and I know and she doesn't like to have a skinny look either She doesn't want to be one of those girls who so-one says oh you look so skinny And so when she gets to a certain point where she's like Sal mentioned earlier that he says I don't want to get any leaner

You know, I'm like I'm happier. So now I'm gonna start Reintroducing well, I've explained to her get any leaner. I'm like, I'm happier. So now I'm going to start reintroducing. Well, I've explained to her, well, listen, if you still have these areas that you don't like, we're fat as being stored in your body, but then yet you feel you're skinnier than you like to be, you can push beyond that. And you can go to a point where you're skinny and you don't like the way you look and feel skinny to get rid of the body fat, then reintroduce the calories again, but keep your workouts going because what will happen now as your calories increase. get rid of the body fat, then reintroduce the calories again, but keep your workouts going

because what will happen now, as your calories increase, and that's now you're living in a surplus, but because you're training correctly, those calories that surplus are going to get allocated to building muscle. And it will start to reshape and change your body. And this is what she's going through. And she's a great person to talk to. So if you ever run into her and we're in our seminars or we're traveling in a place like that,

she's a great person to talk to about this stuff because living with me for six years for the first half of it, she didn't wanna do anything. I had to tell her, she finally let me start telling her, like this is how to eat and train. And it's completely just shattered her paradigm on her thinking because she was. She was always an in-shape person.

She just assumed that she could never change these areas. But no, it just, it takes the mental discipline. She had to discipline herself to say, hey, I'm going to get scared. You have to go a little deeper. I have to go deeper. I have to go beyond where I like to be, just like me first stage.

When I get on stage, I do not like the body fat percentage. I do not like the way I look. I look unhealthy, just like I am. 2% body fat is not healthy to be that way But what it does do is get rid of all the body fat on my body and then when I go back to my my sir plus I'm training and so now this this extra calories instead of going to my stomach and my gut It goes to my quads or goes to my butt or goes to my arms it goes to my shot builds muscle So that's the important part is you push, you cut, you get rid of that,

and then when you go back to your surplus, you make sure you've continued your training. What most idiots do is they go on these extreme diets, and then they say, they say, oh, I get ready for Vegas. I mean, I look great in my bikini, I drink alcohol, I eat, and they're not working out, they're not doing anything with all these extra calories, and then it just goes right back to that same stubborn spot they got it from. so it's important that you cut You push beyond that and then when you go back to your surplus don't stop your routine Don't stop your training keep following your maps program because it will go to good spots Yeah, and last thing I want to touch on in this particular subject is cortisol

Very very high cortisol levels consistently high cortisol levels with you with people who lack sleep, lots of stress. And then they go and they hammer themselves even more at the gym. So these are high stress individuals, high stress life, bad sleep. Now I'm gonna go do crazy intense workouts. Not good because cortisol, although essential to body and it has very important functions in the body,

when it's really high all the time, especially when it's high, it's ratio is high to your progesterone and estrogen if you're a woman, it's characterized by, you know, kind of a puffy face, and along with the round stomach and just general puffiness around the body. So if you're one of these people

and you're working out like crazy and you're go, go, go all the time and you're having and you're feeling kind of puffy, you may want to invest time doing things that will help with your stress, like yoga, meditation, slower forms of exercise, like traditional resistance training. Extra training. Yeah, those kinds of, believe it or not, those kinds of things done properly

will help with fat loss. It's not just, although the bulk of it is calories and versus calories out, it's not just that. the bulk of it is calories versus calories out. It's not just that. There are lots of other factors, and one of which is how your hormones are affected by your lifestyle. So with that, leave us a five star rating review on iTunes. If we like your review and we pick it, you'll get a free mind pump t-shirt. Hell, leave us a six star review. Yeah, if you can, anybody leaves us a squeeze out. If you can do that. Yeah, guaranteed star.

Yeah, guaranteed. Yeah, guaranteed shirt. Yeah, guaranteed shirt. If you can anybody leaves a squeeze out if you can do that guaranteed star guaranteed guaranteed shirt guaranteed shirt And oh don't forget to check out our new YouTube channel mind pump TV We post brand new exercise videos on there every single day You can also find us on Instagram at mine pump radio You can find me at mine pump sal just in a mine pump Justin and Adam at mine pump Adam You thank you for listening to mine pump 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 Superbumble at Mind Pump Media dot com.

The RGB Superbumble includes maps on a ballad, maps performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundles like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee and you can get it now plus other valuable free

resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. Do see MindPump to your friends and family. We thank you for your support. And until next time, this is MindPump.