Mind Pump: Raw Fitness Truth - 406: Why Most Diets Fail, Ideal Weight-Loss Speed, How LISS & NEAT Affect Strength Gain & MORE

Episode Date: November 23, 2016

Kimera-Quah! iTunes Review Winners! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about whether LISS or NEAT can hinder strength gains, why most diets fail long-term, why so many IFBB pros neglect deadlifts, and why losing 1-2 lbs/week is considered the magic weight loss number. 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)

It is time for I-Things Reviews. I-Things Reviews! You guys are on the same period. Oh my god, we're so good. You ended another episode today together. It was magical. It was like, well, it's very sweet. Sometimes.

We had 19 reviews this week. 19. Adam's favorite age. That joke works for you. That joke works for you. That joke works for you. That was a horrible comeback. That's your lane. That's horrible.

That's like me going to someone be like, hey man, you're fat and they're like, no, you're fat. That is a good comeback. That's because everybody is. I'm like, yeah, I'm like rubber. You're glue. Everything you say is poo. All right, go ahead, Doug.

All right, so we're gonna give out five shirts this week, starting with Fit LaVie, K-Motto's one. She just now got a shirt. Fit LaVie, she's one of our favorite girls. That's my girl, man. They're like, everything. Good for her. Patrick Bodger, Fit Navy 2012, the Navy pilot.

In the Navy pilot. In the Navy. And our final one goes to Pumphead, not Kermit. Kermit, not Kermit. Well, fuck you. So he likes me and Adam. You look at shit. And so send your name, the one I just read to iTunes at mindpumpmedia.com, your shipping address,

your shirt size, and we'll get that right over to you. And don't forget, if you wanna leave a review, click on the podcast icon on your phone. You gotta search it, even if you subscribe. Even if you're already subscribed to the podcast, it's still going to be my search. I don't know, I'm searching. Search, type in the search function,

MindPump two words, click on the icon when it comes up, and then there's a little tab, click on it, says reviews, leave a review, you could win a free car or a t-shirt, whichever one we have. T-shirt, not a car. If you wanna pump your body and expand your mind, there's only one place to go. Mind, up, mind, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. So today we got a chance, you know, we're going to our Q&A and somebody was asking a question

about the deadlifts and why so many IFBB pros don't do them. And this was one of the things that I was so excited about when we created Maps Black. And the Maps aesthetic. Yeah, Maps aesthetic, absolutely, there are deadlifts in there and there's a reason why there is and the programming behind that is designed specifically to target lagging body parts it's exactly how i would get ready for any show so i took a lot of the concepts from the original maps and a ballic and we meld them together with the same way that you would train to get yourself stage ready by developing any sort of lagging body parts. So that's really the science behind maps aesthetic and to neglect

a movement like that would be silly. So that's probably one of the most number one things I see wrong with programs out there. So, maps aesthetic, one of our more popular programs has the focus sessions that Adam's talking about. It's phased workouts. It's a very effective program. Lots of our competitors like to use it and the aesthetically driven customer loves using our massive stuff. Man, keeny, enthusiasts. Exactly.

You can find that program and others at mindpumpmedia.com. You look good today, Adam. Thank you. You got your jeans on. Yeah, all right. I have to paint the picture for the listeners. You posted a picture. How about that? Well, yeah, you can go on my Instagram and mine pumps out. No, you got your jeans, but then you kind of pagged them. You pagged them, but you didn't really peg them though. You just rolled them up a little bit. Yeah, right? Yeah. You didn't do the full pegging.

Sometimes I do. Do you really? Yeah. And then you got your, I don't know, your special, your special shoes whatever you talk about special shoes. You know, you said oh, this is one of the kind Nobody has issues. I don't do that again. How do I say? Yeah, no, it's exactly you do this morning I gave you a compliment because you do you look good today And I'm like damn you look good, bro. And he comes in he's like he's like and I got these I got my I don't know I don't know what they're called my something something shoes one of a kind nobody else that's the first time I've never seen because I've seen you wear these has. That's the first time I've ever seen, because I've seen you wear these shoes before. It's the first time I've ever seen you be able to match them.

Well, that's why you don't see me wear them a lot. There are special pair of shoes that don't come out because they're rare shoes. And part of the reason why they don't come out that often is there's not a lot of things that go with green. I don't wear in gold. Yeah, I don't wear a lot of green. So it's not a, I do.

Yeah, you could probably rock the shoes more than I could. I just don't wear a lot of green. It's like, it's almost like a, um, Freddie Krueger, kind of like a candy cane. It's a Freddie. But not the white candy cane, you know, so much the green and red.

They're Freddie Krueger edition. Oh, shit, it is. And you see, those are splatters of paint and it looks like blood. Uh, yeah. Why the green though? Oh shit it is those are splatters of paint and there it looks like blood Yeah, why I bought green that's what that was he's the where the shoes were green I remember you wore the green and red shirt. No, it wasn't green. It was it was like it was black or like It was great. It was green and red was green. Yes, it was green and red dude nightmare and I'm straight Let's look that up. I'm not afraid. Yeah, yeah, we gotta look that up. Maybe I'm gonna do that maybe I have no idea

So what's the special I'm looking it up right now. Let's see it is just red and green Hey, you know what's funny? My whole childhood just went upside down. I didn't disagree with you. So I wasn't necessarily I wasn't wrong So this is not there wouldn't have been the first time I was wrong. I was in the clear. So what is Coyee twice? What's the name of the shoe that was so sped,

you said something, you said these are something, something. The A6 shoes are normal, but Kit Koso is a guy who paints on. That's the name. He paints on shoe. Yeah, and I hate shouting him out because I actually had, I was really, the reason why I never did shout him out. He I bought these shoes Over a year ago and when my pump was first just kind of growing

You know, I'm fuck I'm of course I'm gonna leverage the show and say hey listen. I'll mention you on the show if you hook a guy up Right and I said if you're not into it, that's not your thing then that's cool I I want a pair of shoes anyways, and I'm not fucking a cheap ass. I'm not gonna not buy them. So I bought them. But then what I was really irritated was not only did he not want to hook me up and similar to pair of free shoes and I would give him love.

What a dick. Didn't want to send you free shoes. What's in them an asshole? What's the shut up, brother? Let me finish before you make me look at asshole. I put that out there as an opportunity for him and it would be mutually beneficial. I love shoes.

He could hook me up with one pair of shoes. I could talk about it, give him some love. And this was before, and his business has been taking off. And some people I'm sure already know who he is that are listening, especially if you're a shoe person. Is he an artist or something? Yeah, well, and he does this to shoes. He's gotten so big now, he does Odell Beckham's.

You know who Odell Beckham is? I have no idea. Of course you don't. So he's a special wide receiver that plays for the Giants. Right. And he does his cleats, his gloves, and he customizes them. They're fucking super dope. So he does a lot of cool work.

And so he's an artist who paints on shoes. And so he's got a lot of pairs that I really like. Well anyways, when I ordered these things, I paid for them. And they're not cheap. Like the shoe already, the asic shoe alone And so he's got a lot of pairs that I really like. Well anyways, when I ordered these things, like I paid for them and they're not cheap. Like the shoe already, the ASIC shoe alone is like $180 shoe. Well, then if you have an artist paying on the top of it, it's a few hundred dollars on top of that. So I paid a couple bucks for these fucking shoes

and it took him like literally over a month or a month and a half to get him to me. And I remember like DMing him and like following up and he's like, oh my God, so sorry. And of course you gave me some like business excuse. But I thought to myself, wait a second, I first asked you to work to some of this. You kind of blew me off, you didn't do it.

I still bought the shoes anyways because that's that I won. And then you took forever. And then you took forever. And then you didn't think of a way to like, hey bro, pick a pair of shoes out, half off on me or I'll do it for free, or some sort of love, nothing, just fucking sit my shoes.

Yeah, so they cost hundreds of dollars. Yeah. Wow, and you're wearing them? And you're wearing them? That's kind of a blick? That's a purpose of it. Well, I mean, I thought maybe you'd save them because they went up in value or something. Well, I do, they do, and I do, and I do hold them, and I keep them, that's why they look nice.

Let me see the bottom. Look at the bottom we stepped in gum. Yeah Valid yes, I take care of them are they yak lined like yak for line on the inside or something? No, no that create They're they're pretty normal shoes. They're not that crazy. You can see him on in South Instagram He posted them up there already so you can I was I don't know I think I might have cut that part out or did I? Oh, I don't know. I didn't even look to see you. Did you? No, I think actually, no, I think it's full body

because we have our cool new shirts on which don't cost hundreds of dollars. But our equally is amazing and the very value. Are the shoes in their dead list? I'm limited. Good job. Our shirts are limited. They are, oh, you know what, I'm glad you brought that up. So I wanna mention that to people.

So a lot of, quite a few people ask us like, how can you guys never talk about the shirts on the show except for like, like, you did right now on the side note? Because if you're probably looking for the shirt, I was talking about, it's probably already sold out. Yeah. We only do limited runs. If you're on the forum, you get first, you get, you get, they know first. So we always let the forum know at least a day or two before the general public knows where we announced it on the, on the website or put it out there. And you get always, you get 50% off all of our shirts. So whatever the price is, it's always 50% off, whatever that is,

uh, all the time for the forum members. So, uh, that's kind of the part of being in there. And it's, and we also want to keep it limited and special. Well, that's part of the deal. Why we, when And we also want to keep it limited and special for that's part of the deal while we, when we create the form, we wanted to always do that. So we're not a t-shirt company, we're not trying to build a t-shirt company. We just know that there is a need

and we'd like to do cool different ideas and we'd like to offer it to our private forum first and let them know. So most of the time they get sold out. So if you're somebody who's pissed off that, you never get your size or whatever, because I've gotten some int boxes, is they are limited.

We only buy X amount when they sell out. We sell out. We're not bringing them back to have a deal, or at least we have no plans of doing it anytime soon. So that's one of the problems. You can keep them in the package, never worry them, and they will go up in value. I will.

It may be black market. If you're really smart, maybe you get on it really quick. You buy up all the most popular sizes, then you turn around some on eBay for twice a price, because they are nice tri-blend shirts. So there could be a dick. Yeah, that we do that.

We do get pretty good quality stuff. Can we make a flannel for Justin? No, for everybody. I've been asking this forever. Yeah, I mean, I wanna start the trend of the flannel with RVCA shirts for shorts. Yeah, they're just the shorts that are like gym shorts. Yeah, gym shorts with flannel with RVCA shirts for shorts. Yeah, they're just the shorts that, you know, are like, gym shorts.

Yeah, gym shorts with flannel is definitely a very unique. I see, look, it's very unique. Like you wear it, you look okay, you look good. If Adam wore it when look at, if I wore it, when look at, that's why I do it. I don't wanna be like this. Doug could probably do it though.

Doug could probably do it. Doug can kinda do anything he wants. He pretty much can't. But Justin looks the best in the flannel and the random athletic shorts. Oh shit. Oh shit. We call single-headed glamour, Kymera Kwa! Today's Kwa is being brought to you by Kymera Coffee. It's the only coffee that is infused with all natural nutrients for a cleaner, calmer, and more focused buzz without the crash. Put the Kymera link at MindPumpMedia.com and input the discount code, MindPump a checkout for 10% off!

It's the motherfucking fraud. The English landed. Quique. Our first question is from Carlos Benitez, 760. Can Lys or Nete, during a strength phase, hinder gains? Excellent. Lys or Nete? Like a Lys?

Do you think maybe, I don't know maybe I know less do you think maybe he He means more like hit that's neat though. I thought he's talking about low intensity steady state cardio I'm very aware of what he's talking about But why would you even think that low intensity or neat could have fit would affect something? I think he's coming from the position of can too much Other activity limit uh strength gains during a strength phase of training. Okay.

I mean, yeah, I mean, anything good, right? Yeah, it would take a lot though. Yeah, it would take a lot. There's a likelihood of you doing it. You would have to, I think you would intentionally have to to almost try, right? Where would somebody, because we're not talking about like a marathon runner. Well, let's say, let's look at me. Let's say you're a construction worker and you're, you know, you're, you're shoveling sand. Okay, good example. That's already enough. I get where you're going. Yeah. Okay. So can that limit strength? If your body's adapted,

I think you're okay. I think, of course, there's, there's two extremes here. There's a myth. I believe the root of this question is based on the myth of muscle building where if you do any kind of cardio, it's going to take away from gains. You go, no, lift weights and then go sit on the couch and rest and build muscle and that's all you'd eat. And that's all you do if you want to get maximum strength and size, which is false. If anything, some form of cardiovascular training will probably benefit your strength gains because you become healthier. I don't see how being unhealthy is going to make you stronger. You know what I'm saying?

Of course, we have extreme athletes, like the extreme power lifters that just eat tremendous amounts of food, just lift heavy. they're, you know, big, long athletes. Yeah, it goes along with the extreme bulking kind of, you know, mentality that goes with that where, you know, people just want, they think calories in and out so versus like me, expanding calories, you know, it's more worth me just not moving at all and sitting down and then eating a ton to be in a surplus. You know, and so people people like look at like any form of cardio is like the devil. I build muscle better when I'm consistent with my cardiovascular activity. Now, I'm not going crazy with it.

You know, that's not the root or core, I should say, of my programming, but I notice that I have better resistance training workouts when I have some type of cardiovascular training involved as well. Number one, because it gives me more endurance, so I'm able to do more reps when I'm lifting weights. Number two, if you're healthier, and I think better health always contributes to better gains. It doesn't matter what you're gains, what gains you're after if you're healthier, it's probably better. and I think better health always contributes to better gains. It doesn't matter what you're gained, what gains you're after if you're healthier,

it's probably better. But there's an extreme, right? Like if you're doing two hours of cardio every single day, well, that take away from muscle building, of course. You're sending a signal to your body that's saying, you know, become very efficient with calories. You're gonna be burning lots of calories doing this, you know, monotonous activity. And so then your body tries to adapt by reducing the amount of

muscle you can carry because, you know, muscle is a very expensive tissue, right? It burns lots of calories. Well, it also takes calories that could be partitioned to going to building muscle to being utilized as energy too. So, and that's where when you brought the analogy up of the, you know, contractor, that makes a lot of sense that way, because this reminds me of the struggle I had in my early 20s of playing basketball, training clients, I was moving a lot, so I'm doing a lot of lists, right?

Well, basketball will be considered cardio, but the rest is just would be considered lists or neat. And I had a really hard time gaining, you know, and building size, because I just couldn't quite, I couldn't eat enough calories. So I couldn't eat enough to, for what I was burning. So if I could see it, uh, hindering strength gains, if you're, if this is you, if you're somebody who struggles with putting weight on and like you feel like you eat everything and you already have a hard enough time, well then yeah, adding lists or adding neat into your routine,

I could see definitely... But still, what you're mentioning is on the more intensive side, like, because that's what's normal to you, right? Like doing athletic activities or doing normal things throughout your day that might be a little more intense than most, whereas I feel like lists are neat, like we're focused a little bit more on the recovery element of it in the blood circulation and Getting getting your body to heal and repair

You know, that's getting you nothing but benefit your strength gains You know when I remember because I've been lifting weights for a long time I started lifting weights at the age of pretty consistently at 13 14 years old and I used to every summer I would go help my dad With his work and he used to own a company where he was a tile setter, so he'd lay stone and marble and granite, all that stuff. And when I went with him and helped him, I would do all the grunt work, right? So I would do all the, you know, the shoveling of the sand and the cement and the cement. I'd mix the cement and I'd carry the cement into the house where he would float the mud and do all that stuff.

So I was doing tons of activity and I noticed the opposite, I actually built more muscle when I would do that. From probably from handling the shovel and handling the buckets and doing all that stuff, it wasn't so intense that it was killing me, but I was being active versus when I didn't do that, it was like school and weights and that was pretty much it.

I wasn't a super active kid otherwise. I didn't do that, it was like school and weights and that was pretty much it. I wasn't a super, you know, active kid otherwise. I wasn't like, you guys playing tons and tons of sports. So I don't know, you know, I know Adam, you're talking about how it made it hard for you to gain weight, but I'm wondering if what kind of weight, you know, what kind of weight and also if it was hard for you to gain muscle anyway, you know, in a way, because the way you train and you don't really understand your nutrition, that's why it's debatable for sure. You know what I'm saying? That's why I don't think it's something

you really would have to, I think the only person that I would even think that would consider doing that would be that person. That extreme activity all the while. I just can't, yeah, I'm moving tons already. Like, you know, I'm stepping 15 to 20,000 steps. That's a lot, you know, if you're somebody who's stepping 15, 20,000 steps because you have a job that requires know. If you're somebody who's stepping 15, 20,000 steps

because you have a job that requires you to move a lot throughout the day, and you're already got a fast metabolism, you move, and you're doing this, and then you have a hard time, and you don't have a huge appetite, like, then I could understand that. Other than that, I wouldn't worry about it. You want to consider too,

I wouldn't be going out of my way to not move because I'm trying to be stronger. And you want to consider this, like the human body has an incredible capacity for workload way more than most people even come close to realizing the problem is that we've become such sedatory lazy weak animals that we don't realize. We don't know what our capacity for work is, but if you don't believe me, go to some countries where people, since their children, you know, are, are,'t know what our capacity for work is, but if you don't believe me, go to some countries where people, since their children, you know, are buss are working very, very hard and you'll find people in their 70s who can out work you

on a regular basis, don't get sore, don't feel nothing from it and it's not a big deal. Well, I don't, do you remember reading this? I don't remember where I read this first, but do you remember seeing stuff like the average female could consume like 4,500 calories in a day without putting on fat like back in like, you know, talking like a few hundred years ago when she had to go out and you're so active. Well yeah, you were up in the more first thing in the morning, you know, four or five a.m. on the farm and moving chickens and cows and doing physical labor and then you had to kill your food and then, you know, and skin it then skin it and do all this manual labor just to consume.

Like you put in more burning calories of preparing and getting your meal ready than you did actually consuming your meal. Like we're at a different time now. You just have a human body and it takes time by the way. I'm not saying right now if you're listening, like oh great, South said I have this huge capacity for work. I'm gonna go do all this shit because no,

you'll hurt yourself, you'll burn yourself out, your body's not used to, takes a long time, but if you're a construction worker, like the example A's before, and you've been doing it for 15 years, every single day or five days a week, whatever, and that's been your job forever, and then you go lift weights, you're gonna build muscle.

Your body's so adapted to that construction work, it isn't bothering you anymore. Now, if you took, you know, if you take me right now who you know I do a podcast for living and I lift weights and that's pretty much it and you go have me hammer nails You know eight hours in a day. It's gonna burn the fuck out of my arm my forearms gonna be fried My biceps are gonna be fried my shoulders will be fried. It'll take me a long time before that doesn't have you know Potential negative effects on me, you know what in comparison to, or how it influences my resistance training. But the human body's got an incredible amount of capacity for work.

So, if you're one of those people, it's like, oh, you know, I work at UPS, and I move boxes, you know, for hours a day, and I've been doing it for the last seven years, like, don't worry about that, dude, your body's pretty adapted. It's gonna be okay, go lift weights, and you'll build muscle society. Well, that being said, that's also something I think it's important that people realize that when they do have some of that, they think that they're considered really, really active people when it's like,

you are because you have a job that does that, but that doesn't compute the same. That doesn't justify you eating this way because your body is so used to that workload that you're not really burning that much as you think you are. And what you- You become very efficient. Yes.

Your body learns that it become very efficient. Like, if you put me in a pool and have me swim, I'm gonna burn a lot of fucking calories. I'm not gonna go very far versus somebody who swims every single day and is really, really good with the technique. And they just become very efficient. The body becomes very efficient.

So I gotta interrupt it. Yeah. You gotta come in and interrupt the process to be able to overcome new stimulus. they just become very efficient. The body becomes very efficient. So I gotta interrupt it. Yeah. You gotta come in and interrupt the process to be able to overcome new stimulus. Yeah, so I guess the bottom line is if you're doing a, you know, normal amount of knee and activity, or you're doing 30 minutes, you know, of cardio,

you know, four days a week or something like that, a low intensity, it's not gonna hinder your strength gains at all. Curtism 1978 2000. Why do most diets fail long term? Yeah, easy because it's a diet. Right. Yeah. Because it's a label on it, man. It's a structured, you know, specific way of eating. I'll use it very, let's talk about a kind of an extreme I'll use a very, let's talk about a kind of an extreme example. Let's talk about vegans, okay. Vegans have a pretty strict diet where they only eat foods

that are not animal-based, and some of them go as far as not even eating honey because it comes from bees. When you do studies on vegans who are following a diet, because it is a diet, right? They have, it's the way that they vegans that follow their diet for moral reasons have a pretty good track record of consistency. So if they're eating, if they're vegans because they believe they love animals, they love animals, anything that hurts animals, they really, it's like,

it's like part of their, it's part of their who they are. It's almost like a religion to them. Then they stick to it pretty well. Begins who eat vegan for health have a horrible... It's a better way to eat. Yeah, it's a horrible track record. And that's all diets. If you follow a diet because it's your belief system,

like if you eat a particular way because you're Hindu or Buddhist or Muslim or whatever, or you're a seventh-day Adventist, which is a sect of Christianity that eats a particular way. That's different, but for the average person, when they go on a diet, it's because they're either trying to lose weight or they're trying to gain weight or they're trying to do something specific

and it's not necessarily part of their moral compass. Well, you're gonna fail long term. They're do most people that do any diet. And you know, you did, you used vegans, but you can use any diet, they get on the diet for the wrong reason. When they start the diet, their idea is they're already going in with the wrong mentality. It's unfortunate, but it's true. A majority of people, there's all exceptions to the rule, of course, but for the most part, at least in my experience, the

tons of clients we train, when they go into a diet, it's this crash course, goal they have, and it's not like, really ever did I ever get somebody who says, I'm eating this way because this is how I'm trying to find what's best for my diet. Even if it's health-based, typically it's playing catch-up because they found out some news that they went and got checked up at the doctor and you know if they found out they're deficient in something and that's contributing to you know some autoimmune disease or you know they have something going on internally that they're now paying for and now this is the ultimate motivation

to now of a sudden be attracted to healthy. Even that, think of all the people that you personally know. Who went to the doctor and the doctor said, you know, this artery is almost fully blocked. We have to put a stint in here or somebody you know had a heart attack or somebody knows a smoker and how many of those people actually did the things necessary to make themselves better. It's still not a fucking good percentage at all. In fact, more broadly obese show.

Where all you have to do is, you know, lose a specific amount and they can get a surgery. One of the reasons why doctors don't talk much about changing your diet and lifestyle. One of the reasons, blows my mind by the way, I just had a family member that I got diagnosed with cancer literally two days ago. And the first thing that I asked her when I was talking to her, I said, what did they tell you to do nutritionally?

And she says, they didn't give me any advice. And I think to myself, you fucking, my aunt is a like two glass, two glass, a week type of like, or two last a week type of like, or two last a night type of wine drinker. And I'm like, dude, we've gotta get away from, oh yeah, the wine's gotta go, we gotta get rid of all this process, hydrates, like I was like,

no one's telling you this right now. You know why though? I'll tell you why. Part of the reason why, number one, it's not part of the protocol, but here's number two. I do, I train a lot of doctors and some of the doctors I trained

would make those recommendations. And they tell me they say, sell, nobody fucking follows it, nobody. Like I'll sit there and look at someone with high blood pressure and say, look, you need to lose weight and I know they're not gonna do it. And so I think part of the reason why they don't tell people to change that is because people would rather fucking die, dude, and it's true. Look around. Look, there's a lot of people out there who get heart attacks and, you know, get problems and stuff, and it's not out of the blue.

It's not like, oh, I was perfectly healthy, lean, and whatever that, I mean, that happens to, but more often than not, there's lots of signs, you know, I mean that they know, I went to the doctor, and they look at their blood work work and they got all these signs and diabetes and all these different things. And then something happens. And it's like, why didn't you change your lifestyle? And I think, here's the thing, when you're looking at your diet, I use the example of the vegans that do it for moral reasons and how they have a good track record. And I think there's something to be learned about that. When you're starting to learn your body that. Okay. When you're going, when you're starting to learn your body and read this signals and you're starting to connect

the dots in terms of what foods actually are doing for you other than weight gain and weight loss and how they make you feel. And what ends up happening is you develop a different relationship that becomes kind of a moral code. Now, I'm not saying it needs to become your religion. What I am saying though is when you go into it that way, when you go to to, you know, eat these foods that are quote unquote bad for you'll find that you'll be less motivated to eat them, they're not necessarily that appealing to you anymore. And so you gotta look at that.

If you wanna change the way you eat long term, you have to change the way you view how you eat. Does that make sense? It's like excessive parting. You know, it's like, am I gonna go out every single night, get fucked up and like have the greatest time ever, like every single day, you know? Like that's ridiculous. I mean, some people can pull it off, but I was like, you know, why? Because you sold it. Am I gonna have a great time?

I was just, where are the the fuck is going. Nothing left in the in the counting. You got to make sure you're stiff like that. You know, I'm saying like, hey, do you want have a great time? Yeah, that's what I was like. You want it. It sounds like fun. I was like, yeah, I do actually. I could do this. I can't. No, you guys missed the point. Yeah, it's bad for you. You had a success and I'm just saying, like yes, it's great to enjoy certain things, cakes and whatever the fuck floats your boat. But at the same time, you gotta be realistic at,

well, how am I gonna feel about this? What is this gonna do to my work schedule? What's this gonna do to my relationships with people from always partying my ass off? Let me give you an example. Okay, when I say you got to change the way you view food, growing up, for most of my life, I hated fish. Hated it.

I just didn't like the taste. There was no fish that I would eat. And then as I got older, I learned that tuna in a can had lots of protein, and I would eat tuna. I never liked the taste, but I definitely forced myself to eat it because I had protein. Fast forward to, I don't know, maybe three or four years ago, and I'm really starting to change the way I view the way I eat, and I'm starting to learn really about the benefits of fish,

and I'm starting to experiment with it, and I'm starting to notice that when I eat fish, I have less inflammation, and my digestion is good, and I just feel good overall, and I'm changing the way I view the food. My relationship is changing with food. My motivation started changing, and when I started finding it, I started enjoying fish.

My taste, it's almost like my preference for the taste of the food changed because I had changed the way I looked at it. And that's what I mean. You know this is my theory on how people start to like sushi. What you're explaining right now is my theory on what? Because I give the analogy with sushi as an acquired taste. Like, well, I had sashimi with you. I've never even had that.

And it was good, right? And so I think a lot of people, when the first time you, which I, I mean, if anybody in here, the members, the first time that you tried sushi, and you might not have been a fan, I remember the very first time I had, I was like, grossed out by it, I was like, I don't know about this. But then time after time of like starting with roles and trying a little bit, and you start to notice like how you feel. Like I've never had a sushi meal and feel awful afterwards.

Like I feel great. Like I never feel lethargic, I never feel like even if I, even if I overdo had a sushi meal and feel awful afterwards. Like I feel great. Like I never feel lethargic, I never feel like, even if I overdo it a little bit and stuff myself, like within minutes it passes and it's not like the same feeling I get when I eat like this heavy carb french fry type of like meal. And so I think people in direct, part of the sushi crave or why people love it

or that process is what you're explaining right now is you naturally kind of change your relationship with it because you keep trying it, you know it's healthy for you. And you start to realize that like, I do feel good most of the time. Whenever I do eat this, I do notice more pleasant. And they don't even notice that's happening,

but it is when you think about it. That's what I mean. When you change the way you view food, then you can start to, it doesn't become a diet anymore in the sense that it's not something you do for a particular goal, it's just something you do. It's just, this is just the way I eat now,

and your adherence to it is, and your consistency goes through the roof. I can't tell you how many clients I've had who I've worked with for years, who hated vegetables, couldn't stand vegetables. Oh, I was saying that that. And after two years, like, I was just like that. They fucking love them now. Yeah, I was like that. Oh, I hated vegetables, couldn't stand vegetables. Oh, I was sick of that. And after two years, like, they fucking love them now. Yeah, I was like that.

Oh, I hated vegetables. Getting my, I was definitely the guy who used to take the green supplements and do all those things. And, but the more I started to notice that, man, when I made a conscious effort to incorporate it into my diet, I noticed how much better I felt. Then that took me to the next level, which was starting to experiment with them,

and seasoning them differently, and preparing them differently. That's what got me. And combining them with your foods, when I started to put all that together, now I have it, now I'll crave it. I mean, that's the big joke with me, right? I made that way back when in one of our podcasts,

when I told you the guys made fun of me, when I was talking to the other bodybuilder guys about salads, I crave and love salads, and it's like, they talk shit to me. Like it's like fufu for me to like a salad. I'm like, you fucking moron. Like I couldn't wait for the day

that I actually craved a good, huge, nutritious green salad that's loaded in the bowl. It makes it a lot easier to eat healthy, doesn't it? Yeah, absolutely. And that's where you, that's the goal. That's where you want to go. So, diets fail because they don't do that. Diet's tell you what you eat, what you don't eat.

Lose this much weight and then, you know, once you hit your goal, you're off the diet and then what? Yeah. Gilbert Lee J. Why are there so many IFBB pros that neglect dead lists? Hey, I have to say this though. I've been seeing that change a lot more. I've been seeing some of these guys. And you know it's funny. I see them. Because it's harder. Yeah, it

is hard, right? Yeah. I hate that. But it's so true. Yeah, it's a harder exercise. Well, it's hard. It's harder. And they've been told that they they shouldn't do it. So it's the combination. It makes it easy to it makes it justify because some some knucklehead out there said it wasn't. Yeah, well that's what I'm saying. It's hard because let's be honest. They're making waste moves. We're talking about the IFBB level right now. So these are all pros.

Most of these guys work out train fucking hard. I mean, for the matter of fact, most of them train harder than they need to. So let's not take away that it's not a lack of that. It's literally that it is a hard movement to get good at and they've been told that it's not a lack of that. It's literally that it is a hard movement to get good at and they've been told that it's going to make their back or their waist grow. And so then they stay away from it. It's easy to stay away.

But now you start, I feel like you're saying. It also doesn't give you the pump in one particular area. It's not an isolation movement. It involves lots of body parts. And if today's back day, and I already worked out my legs, well, deadlifts kind of do both. So what day, you know, am I gonna put it on back day

and do this and it just doesn't fit that whole. Shit, you say pump and time. The greatest back pump I've ever had in my life is doing a deadlift and then going over to some isolation moves right afterwards. Oh man, if you chase the pump and that's why you stay away from deadlifts, fuck. Go do some deadlifts and then go over do some lap pull down, seat a row, or one of your

other isolation type of movements. And go do that and see how your back feels after that. Oh, man, you get the most massive pump ever from that. Well, it's got to be the definitions that have changed over the years as far as what is being presented with your physique. Like what is the most desirable from the judges and like this, like, little, like thin waist is so desired for some reason. I think that I think that's even that is I think it's less that.

And I think you're you were kind of on the right track by making the comment about hard, but I don't think hardsword because that sounds like it's because it's too heavy or they're not. Like you just exhaust the rest of the workout. It's a it's a skill. It is a skill. Yeah. What scared me away from deadlifting for so long is just being far out embarrassed of It's like it's exhaust the rest of the workout. It's a skill. It is a skill, yeah. What scared me away from deadlifting for so long

is just being far out embarrassed of doing it. Like I'm a trainer. I'm a trainer, I understand the mechanics of it and I still, when I first started deadlifting, had shit form, you know, and I understand biomechanics. So, and I know the fear that I had going into the gym and why I kinda straight away from it. So it does, it takes a, well, there was really no place for them for a long time and like your golds

Gims and then you add that you add that on platform. It's it to me It's a combination of all these things. It's a fear of doing them incorrectly because it's a very skilled driven dead lifting and squatting It's very skilled driven. Yeah, and to me a big part of why I stayed away from it for so long was just fear of looking like an idiot. I'm a trainer. People come to me for advice, and I don't wanna put myself out there on the floor where everyone, because you guys all know damn well

when you're a trainer and you're in a gym, people stare at you and they watch you work out. They're interested to see what you're doing, and I wanna feel confident about a movement that I'm doing if I'm doing it. I mean, I just the other day, but here's also me. I'm the guy who puts himself out there a lot. I'm okay with that.

I was fucking doing Turkish get-ups the other day in the middle of golds on the floor. I literally rolled him out. I would just have right in the fucking center room, prime time at 5 o'clock. The funny part though was I went right over to the 50 pound kettlebell without letting myself warm up on Turkish get up. Boy, that was a mistake. What a mistake that was. That damn thing, damn near came in trouble.

Oh yeah, dude, it was so embarrassing. But she fuck, I don't give a fuck. I just dropped down to the 20s. It started and started and worked my way up. You know what's funny about deadlifts is that I would argue that what's driven the new popularity of deadlifts, and we've talked about how crossfit's done a little bit, but you know who deadlifts more than anybody?

Women now. Women who lift weights are more consistently deadlifting than men who lift weights. I think I agree. And it's because they've been sold the whole, it builds your butt aspect, which it does. It does work the glutes. So you've seen more women deadlift than men now.

Let's, I know you're right. You're 100% right on that. That's not funny. You see wave and you're seeing the shift now and in what gym you're in, it makes a difference, right? If you're in like a gold gym, there's definitely becoming now a good even amount of guys and girls that are deadlifting,

but you still walk in like a family type gym or a 24-hour fitness type of place, and it's all women deadlifting. You rarely ever see a man deadlifting in a gym like that. If it's primarily your average Jaina Joe going in there, it's women that have started doing it because they have been told that the back of your legs, your butt, that posterior chain area is like this helps develop that. And it's proven to, which is why so many people, it's caught when and it keeps going.

But you're starting to see men, you're starting to see it creep over. But I think it's the end security. Just because I know what I struggle with, I know the benefits of it. I'm a trainer and I still, you know, was not a heavy heavy deadlift or in squatter because a lot of it is the skill set of it. I don't think I was very good at it and I stayed away from it. So a lot of these guys, I bet you, you know, you go to do that like nothing sucks worse worse too if you're an IFBB pro, you look all impressive and then you can't even pull 200 pounds. I think that's what it is, dude. That's not impressive.

Yeah, man, you don't want to, you don't, you don't, you want to go hammer strength, 300 pounds, you're ready to go. Yeah, yeah, yeah, yeah, because that looks like you have like some weight on there. It's funny how the trends go though, because, you know, dead, back in the 90s, very few bodybuilders did squats, barbell squats. It was all about the leg press. You guys remember that? It was a big deal in the 90s. Yeah. Everybody was leg pressing. Everybody leg press. It's why it's still a trend. And now you're seeing more pro squat. You're finally starting to see, you know, pro start to barbell squat. I think deadlifts are gonna, are coming around as

well. You're gonna start seeing more people start to do them. But also consider you're dealing with people with elite muscle building genetics, the kind of genes that are so rare that these people will probably be more muscular than most of us without working out, compared to those of us who do workout. On top of that, they take lots of drugs to look a certain way.

So they also get away with it. I'm saying they don't have to deadlift to kind of look big and muscular and impressive. Whereas I'm telling you right now, the average person, if you're not deadlifting, you're missing out on a lot of muscle. Now they are too. They just so happen to build muscle,

you know, being able to do like a straight arm pull down with a cable or whatever. But if you're not deadlifting, you're the average person. You are missing out big time. Oh yeah. Big time. Mr. JBZ, why is losing one to two pounds per week, the magic number, what's wrong with three plus pounds per week?

Where do you think that originally started? Well, I think it comes from, okay, so there's some truth to it, I think. I think it's, I think it comes down to the Chloric thing. Yeah, I think it comes down to, you know, losing, you know, three or four pounds a week would require for most average people Too big of a deficit of a color deficit. I mean if you're eating You know 900 calories a day to lose three pounds a week

That's probably not a position you want to put yourself in number one. It's really really small amount of food That's hard to do consistently number two Your you've cut your calories at such a rapid rate that you're really promoting adaptive thermogenesis in the direction you don't want it to go. In other words, your metabolic rate starts to slow down and to compensate and then you're going to get stuck with metabolic damage. Your body may lose muscle because it's trying to slow down its metabolism as well and you don't want to do that because that takes away from your ability to burn body fat. But if you're super obese, if you're really, really obese, if you're 100 pounds overweight,

you can easily lose more than three pounds a week. Well, this is not hard to do. This is where I like to use analogies that we use a lot and build off that analogy so you can see how it applies in so many different ways with the science. So it's like, we always talk about your fitness, your health and fitness, or weight loss journey is a marathon and not a sprint. You technically could come out on this race, even though let's say it's a 100 mile or you could technically come out and sprint out the gates.

You could lose 10 pounds in the first week and you wouldn't die from that or it wouldn't be like crazy unhealthy But it's probably not a smart strategy For if you're if your main goal is a hundred miles Nobody would do that in fact keeping a good speed or a good average speed whatever that percentages that person Consistently the entire time would be a far better strategy than Sprinting your ass off right out the gate And I think they're talking a lot about, you know, the averages with this as far as

like some sort of, so I'll kind of mention a bit with like, if you're like obese and like, you have a lot of weight to lose, you know, it is initially like, you're going to get a, it's going to be very easy, almost like barely even trying and you're losing a lot of weight. So, you know, there's definitely a scale for that where you're kind of, you're adapting to a new set and you might lose weight quickly. And then now I've come more adapted to that process and now I have to kind of interrupt that and maybe feed myself a bit more

and my activity and adjust everything accordingly. Yeah, I mean, you see that with people who get like gastric bypass and stuff. You know, if you're a hundred pounds overweight, you may be consuming 5,000 calories a day to be that overweight, four or 5,000 calories a day. Well, now you're consuming 1500 calories a day. That's a pretty big deficit.

You're going to lose a decent amount of weight per week and 1500 calories for the average sedentary obese individual is not a massive, massive cut. Now, that's not how I would do it. I don't recommend it that way. Exactly. No, that would be a smart strategy. Not a long term strategy.

It's not a long term strategy, but you would lose more than, you know, definitely more than three pounds a week. I think the numbers kind, it's this general number, but you don't have to necessarily stick to it, you know. One strategy I've used with clients in the past where I'd have them lose more weight one week and then I'd have them maintain another week

or even gain a little bit one week. I like to keep people, I don't like to have people lose weight super consistently in the sense that they're at the same exact deficit every single day. My belief is that leads to a little bit of adaptive, where your body starts to adapt. Well, this goes back to why we talk so much about the mini bulks and cuts.

You know, none of us recommend someone to do that. We think that you should be constantly, even if your primary goal is still, I have a hundred pounds to lose. I still, if I was coaching you through that process, we would have weeks of surplus. I would actually I would be worried if you're losing too fast Yeah, and that and I think that's the so when we used to use this number as trainers because we use this number This was I definitely know this came out of my mouth more than once in my career and when I use it I'm thinking like telling someone that so they they get the point across that

We don't want you to drop a ton of weight right away. Even though your goal is 100 and if all of a sudden I gave you a 10 pound weight loss that first week in your mind, I don't want you to be excited about that. That's not the goal right now. So I think it's more of giving clients and giving people an idea of like, we really don't want more than that. In fact, one to two pounds, you know, you could say that's it. That's a lot. Two pounds of fat.

Most of the time. That's a lot. Yeah, most clients, I tell them I don't want to see any weight loss. In fact, especially if I'm introducing you to like maps where you've never had someone program design for you and actually teach you like we're gonna be building muscle. I know we're gonna be building muscle. So I'm not even worried about if I'm losing weight

and I'm building muscle, I know I'm having a harder time whether if I would just not concerned about the losing weight and let's build some good muscle and clean up your diet and eat better and build your metabolism. I gotta care more about the metabolism than I care about the weight going down. Yeah, you wanna make it so that the weight loss comes off. It stays off that you've got this new, you know, the way you eat is changed.

You know, your metabolic rate is faster because that's more conducive towards, you know, remaining lean, especially in a sedative lifestyle or the sedative lifestyle that we live in as modern humans. You want to be able to be more fit in the long term. This is why we, our programs are as long as they are. I mean, when you follow a, a, a maps program, it's 12 weeks, typically 12 to 14, 16 weeks, and why the most successful program that we have is the, you know, we call the RGB bundle, which is nine months of exercise programming. And we've seen some pretty amazing transformations. Actually, what

was it? Was it yesterday, the day before, where people are posting their performance after? And there was some people that were posting some that they've done over the course. Yes, so who was it that started that? I don't know, was it Blake? I thought I saw someone give him Blake credit for starting, he started a way back Wednesday or something. And then it just went nuts, everybody. Well, someone that was amazing.

And they, they, they, they, they, they, they, they, they're cool to see everybody. Yeah, they're amazing. It's what inspired me to do mine. Yeah, and they, they, they, they took years, some of them took years, but there was some people that were saying, oh, this was at the beginning of, when I first started doing maps

and now I've done, you know, I've run maps through three cycles and it's amazing to see the transformation, but you can tell it's a real solid, you know, long-term type transformation, not this quick, you know, transformation where their metabolic rate is damaged and you know they're gonna bounce back and I get lots of messages from people now, you know, and that regard as well, by the way, you know, now that we've done

those episodes on changing relationship to food and all that stuff, I've had people message me and saying, man, I did a bikini competition and, you know, I'm 50 pounds overweight now and it's just threw me off because I went so hard and so fast to make my competition that I can't, you know, they say get back on the wagon type of deal. So yeah, when you're losing weight, you know, keep it slow, consistent. Well, I have some weeks where you maintain. I even want to, I want to reiterate this because I, this was something, you're talking about the transformation, you just reminded me of this and this was something that I remember talking about on my YouTube video and stressing this that I don't care if your goal is only

five to ten pounds a losing weight or it's a hundred pounds, at the very beginning it really shouldn't be the goal. It really you really should be trying to hone in this whole nutrition thing and feeding yourself properly like you want to fueling your new movement. Yeah and think of it like it's like you're you are a race car and you're you're wanting to go fucking get after this race But before you do that you want to you want to tighten the screws man You want to build the right engine you want to have the right tires for what kind of race you're running

You want to you want to tweak all that stuff first? Before you really try and get after and what while you'll find out while you're tweaking all you're doing is you're just You're building this super strong fast car and it's going to run for you, whether instead of just jumping right into it and trying to get to this race and you're like, shit, I haven't even really, I didn't spend the time to tighten this down or even figure out what kind of fuel I should be putting in in it. Like, figure all that stuff out and get that honed in because the weight is going to come. Like, trust me, if you are somebody who is sedentary or you weren't training correctly and you're eating poorly and you're not you're not aware of what you

Were consuming just you becoming aware following a good program like Matt pro real programming like shit trust me You're gonna be changing like at this point you want to be able to feed the body a lot of good nutrient dense foods and get the Metabolism working for you excellent message you can find all those programs at mindpumpmedia.com. Also, don't forget to leave us a five star rating and review on iTunes. If we like your review and we pick it, you'll win a free mind pump t-shirt. You can also find us on Instagram at mind pump radio.

You can find me at mind pump sal, add them at mind pump atom, and Justin is at mind pump Justin. Get the motherfucker mind pump Justin. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballac, 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 in over 200 videos, the RGB

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