Mind Pump: Raw Fitness Truth - 430: Curbing Sugar Addiction, Pros & Cons of Stomach Vacuums, Training with too Much Frequency & MORE

Episode Date: January 4, 2017

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 the pros and cons of stomach vacuums, strategies to curb sugar addiction, excessive frequency and adaptation and how to create a 2-4 week program around prime. Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint AND the Sexy Athlete Mod (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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)

Today's episode. Hey, welcome to 2017. You're just gonna go and fuck control block you. Yes. Yes. Yes. Dude, you always get. All right. Sorry to go. No, I don't want to know what? No, I don't want to just go. No. I'm taking it away. Ladies and gentlemen, I was gonna hook everybody up, but because you interrupted me, fuck it. Now everybody, you got just you guys know, you got to work on the way you come in. Go ahead and email email Sal if you're upset about I was gonna give some free shit to you guys and because Sal running his mouth. Dude, we wanna hear, though, Adam tells us what he wants. All right, here's the deal. Listen, it's a new year, okay? And we got, hey, welcome to 2000. Sorry, sorry, I can't help it. We put together, okay, the super fucking duper bundle for you.

I don't think he said it's fucking on this. Oh, I think it's just the super, super bundle. I wanted to see the map, super bundle. The maps, super bundle. This is like, this is everything. It kinda makes you wanna swear. You don't, you literally do not need anything else. It included is the maps prime,

which to me, everybody needs to do this. So this is going to assess, teach you how to assess yourself. It's to prime your, to prime your workouts, how to set you up before you go into your program. Also how to finish your program. If you need any more extra work, you have fortification sessions in it. You have your maps anywhere program that comes in this.

So anytime you're traveling on the road, or you just don't want to get up and go to the gym because it's fucking cold. You got to work out, buddy. So you have your maps anywhere. Yeah, so anywhere is anywhere you're possibly at, you have your program there, then you have your maps and a ball of program.

That's our staple program. So that's your strength-based program where everybody should start as far as maps is concerned. Then you move and transition into our map screen. Map screen are performance. So if you're an athlete, then you move and transition into our mapscreen, mapscreen, our performance. So if you're an athlete, or you're just looking to move better. This is the pro-lice and move

and do everything efficiently. You got your mobility sessions that are built into it, also comes with mods. So when you buy the Superbundle too, don't forget, you get all of the programs, plus any sort, any mods that we currently have right now that we have created, you get them for free. And this brings me to the part where I was going to give you guys some free.

So in the next coming week, we're actually coming up with a new mod. I can tell you what it is, but it's another mod. Super awesome. Excited about it. If you buy this bundle, automatically you will get it uploaded for free into your home. We're going to give them that one. Absolutely. Yes.

They're on top of that. You have your own maps aesthetic. That's my favorite program. For looking better, that's our Maps aesthetic program, Maps Black, those all those together for a discount price. I think the retail for all that's like well over 600 bucks. Yeah, no, you get a fat discount. And you get, I mean, you get everything.

This is your almost basically your entire year set up for you. So, you know, to begin the year, a lot of people have resolutions, you wanna get in shape, you wanna work out. It's not a 30-day program. It's not a you know, you know 12-week program You are fake your workouts are phased for you. No workout looks the same Every two or three weeks or every four weeks it changes your body progresses the entire time Expertly program it this is the most comprehensive System you will find and if you're saying to use the play comprehensive system you will find.

And if you're saying to use the playbook, if you're somebody who's even nervous too about going through that and you feel like you'd want extra guidance from that, you also get 50% off the forum when you buy that bundle. So after you purchase a bundle, a pop-up will come up from Doug, gives you 50% off the forum. On there, you now have access to all of us boys, plus like Dr. Brink and other brilliant minds on those full of chiropractors, physical therapists, doctors, nurses, nutritionists, all kinds of great minds on there that are there to help you out through your journey. And we're on there 24 or seven.

So if you ever need any help or questions, there's the place. So it's the map super bundle. You can find it at mindpumpmedia.com. Give us a reviews, Douglas. Duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh We are like 970, we're like 20 something away 25 or more. Yeah, we were actually a 30 away. Oh, 30 away. We are a 30 away when we call for that. And we have the most amazing awesome fans. Why would happen?

Cause we got 31 reviews. Oh, fuck it up. No, by December 31st, we love you. A thousand and one reviews exactly. You know what, I just have two words to say, boom, mother fucker. Boomer. Very well. I like, you know what I would free shit for everybody. You guys all I just have two words to say, boom, motherfucker. Boner! Very well. I like it.

Free shit for everybody. You guys all get a free car called, or email Doug. He'll get that over to you. No, no, no, no. Yeah, no, no, no. We got a new sponsor. We're not the hot wheels. Yeah, we get, we get hot wheels.

We may be able to afford a pre-us. So we got 31 reviews. Yeah, so we're going to give it away. Eight shirts. Poe. One for review number 1,000. As my Mexican friends would say, Ocho. Ocho. Ocho, Ocho shirts. Oh, plus one for review number 1000. As my Mexican friends would say, Oh, Joe, Joe, Joe, Joe, Joe, Joe, Joe, Joe, yeah.

So let's begin. We got, blah, blah, blah, blah, blah. So, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so, so my cousin soccer pal Scotty no no Matt Law 1976 Jay Mecky all of you are winners and then we have number 1000 X Cardio bunny X Cardio bunny just let you know like a champion just to let X Cardio bunny know not only was she number one thousand, but she also had an awesome review. So, well deserved. You guys all get free t-shirts. By the way, when we give you a free t-shirt, if you're trying to build your Instagram or social media page or whatever, take a picture of your fucking shirt, tag us, sometimes we'll share him if we like it.

I think Justin's been sharing most of those. That's good. It'll give you a little bit of exposure too. So we like to help people out in the fitness industry and can do that. Plus you look sexy as fuck. Actually, if you buy a shirt and you do that, they might even get you a little hookup,

but whatever, anyway, Doug, how do they get their shirt? All right, so the name I just read off, please email it to iTunes at minepumpmedia.com, include your shirt size, your address, and we'll mail that right out to you. Boom. If you wanna pump your body and, your address, and we'll mail that right out to you. Boom. 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. I was just telling a girlfriend of mine that you just got her boobs down that went- Oh, she's a shins and a spigeron. No, I, yeah. Damn it. That's part of the deal. But I will such cool friends. I was, I think it actually would be, I think it's worth our time to write a program on like how to get back into training after you've done boobs and the,

one of the things that stuff you should look out for because, what, you don't like that idea? There's a need for that. I just know you're designed to do. I'm a big dude. I know the motivation. The motivation atom has behind it. If I get a lot of, you can bounce a lot of.

If I get a lot of a foreign after pictures, it's all good. We're gonna get all these messages, Adam's like, I'll take care of that. Listen, anybody has any questions about maps? I'll take care of all the testimonials. Maps, augmentation, and just send them my way. I'll take care of what's there. But how many clients have you tried?

I've tried a lot of clients with fake boobs. And so a lot of these girls, they don't realize how much they've rounded forward after the surgery because most of the doctors don't do anything for this song and then after that they're like, well, I've already got this great chest, so I don't need to do any of that anymore. And they kind of just,

and then they never knew how to really work back correctly anyways, and they're already in this rounded position. So they don't fix it and they just get worse and worse and then you've got these great tits. And then they're just all round and they're a lot of shoulder problem.its Yeah, and then they're just all around you a lot of shoulder problems. Somebody get your back You actually get a lot of shoulder problems. I think it's I think maybe it's maybe we do it like a little freemium or something Maybe we do a little yeah, I think it will be a little care package We'll think about we should have someone with nice boobs in the films like the videos of us demonstrating what to do

Well, I think that's it. Yeah, right. That's a given you know what I'm saying? No, I think that's a given. That'll work out. I won't look creepy at all. What did you knuckleheads do for New Year's? Did you go anywhere? Did you stay home? Did you make it to one o'clock or midnight? This is how you know you get an old.

When I'm looking at my phone, I'm like, fuck, 30 more minutes. I'll just take a nap. Wait me up when it's midnight. Let me know what happened. So did you or why? Did you make it? I did, I made it. You fell nap. I'll just wake me up when it's midnight. Yeah. Let me know what happened. So did you or what? Did you make it?

I did, I made it. I didn't know. You fell asleep. I did. Okay, does this make me a horrible person? We actually, so you know how like New York, right? It was like nine o'clock where they had their ball drop. Yeah.

So we like, my kid. My kid. I knew that was coming. So we had the kids wait up, you know, for the ball drop, but we're like, we don't want to wait till like 12. That's ridiculous. So we had them kids wait up, you know, for the ball drop, but we're like, we don't want to wait to like 12 That's ridiculous. So we had them think that the New York one was Time and we're like, you know, like celebrating like yeah, happy New Year. We're throwing firecrackers I didn't do that because they don't they they do the New York feed at the same time as us or can you do like a style?

There's a different show. There's a different show it was like with East Coast or whatever you could watch. Anderson's like Cooper and I forget whatever her annoying face name is, but. I didn't know that. Red-headed lady that's just like, oh, Kathy Gifford. Gosh, she's annoying. There's, you guys see any fireworks in your neighborhoods?

Oh, I was up in Reno. So I was up at, I was. It doesn't matter, dude. I'm in San Jose highly illegal We're the fuck are these people getting these fireworks? They were launching off that is such a city anywhere Math and heroin everywhere and cocaine everywhere My drug dealer he's people for this

Yeah, there's crazy. I asked my drug dealer. He was people for this. He's like, you want some heroin, so I'm like, eight bottle rockets. And eight ball and some bottle rockets. And what's the, the, the, dude, I got a guy right now. He's in a bridge.

When I was a kid, my, I was with my uncle and my uncle fucking shot this guy with a Roman candle. I'll never, why? I'll never forget this as a kid. God, why did you shoot him? So we were driving, so my, this, my uncle,

this uncle passed away. And, but for- Was it firework really? No, it was not firework really. So we won't go down the sad story. But I was a young kid. I used to drive, I was probably, let's see here, I was probably around 12, between 12 and 12,

13 years old, some around there. And I used to go on the summers, I go spend like a week with him and they lived up in Santa Cruz area. And obviously up there too, illegal to have fireworks and stuff. And of course. But my uncle was the type that went to Mexico

and got all the really cool ones. And if you don't know what a Roman candle is, the Roman candle fucking shoots like. Multiple, right? Well, they shoot out, it's like a little tube and you light it and like every like I Don't know it's like three seconds and it shoots out and then it blows up It's like the multiple orgasm of rocket. Yeah, it's yeah super cool. So several so we're driving

Right and Trojan and we're we're back in like highway nine or something and this motherfucker is like riding our ass Like the whole time. Oh my god. And my uncle's like getting pissed off driving. Yeah. Yeah, yeah, right. And he's getting pissed off and shit. No, no, this is not my thing. Okay. So the guy's riding ass riding ass and, and you know, this obviously this is, you know, my uncle's never resquired. I'm a little kid and he's like screaming back and forth, flipping the guy off out the window and stuff. So he pulls over. Now are you at this point when you're in the car, uncle's just going off on some dude. Are you scared? I am scared. You know, I'm only this, I'm only like 12 years old so I'm not like like now I'd be like yeah let's get this motherfucker uncle you know I'm saying but right now at this part in my life I'm like oh god

you know I'm saying like you know I'm I'm ready to get killed and this is like my small skinny like kind of wire you uncle like I'm not like I'm not thinking like oh my uncle's gonna get out with this dude's ass and be like oh shit dude if this guy runs through my uncle I'm not like, I'm not thinking like, oh, my uncle's gonna get out with this dude's ass and be like, oh shit dude, if this guy runs through my uncle, I'm getting my ass kicked. So I have to help him. Yeah, I'm scared, right? I'm a little scared, I don't know what the guy looks like. So, sure shit, my uncle pulls over, dude pulls over.

Now I'm really scared. Uncle reads back in the back seat and fucking grabs his firework, fucking back. And he pulls out his... He pulls this Roman candle out, he grabs over and is in this in his little you know what you call the little ass tray right ever He grabs his lighter just lights it in the fucking car and it gives you a few seconds and he steps out and Suzy steps out Shoot this Roman candle Terminator fucking I'm here work. I saw this dude go from beat like he got out like he was ready to fight

And then when he got on my uncle Shoot in the Roman candle at him. Oh fucker. Don't back this car Spend off uncle shooting at his car. He's driving. Yeah. Yeah, it was pretty epic I totally forgot about that till we brought up fireworks. Jesus My fireworks stories because everything any crazy shit with fireworks when you were kids stuff that you regret I mean I blew up a whole mountain of ants, and they got everywhere, like all over my friends, and it was crazy.

So you lit it in the ant hill, and it was great ants around. I was totally a pyro maniac, like when I was a kid growing up and everything. And I drew a line of gasoline all the way to the road. There was this huge mountain of ants, and I decided that I was gonna pack it with as many black cats and cherry bombs,

whatever the fuck I can do. And then you ran gasoline line, like, because I saw it in a movie. I thought, this is totally gonna work. And I just put a bunch of gasoline in the middle of it and all that. And so I went back with my friend, and this was close to the road.

And there was a bunch of people walking by and and then we waited for nobody to that was walk them by and we were just by ourselves and I couldn't let it and it chooned like straight into the hole and then this huge explosion sounded like like seriously like the biggest explosions like everything exploded and it went all up in the air, all of these trees and all these ants that were on fire. We're just following honest from the sky. I still wanna try that now. It was crazy.

I'm not gonna lie with you. I was so scared dude. Cause it was so loud, we booked it because like people already were like, who was that? Right, call the cops. It was crazy right away. So you see like flaming little ants are coming in the air.

They were just dropping like flaming rain. So no If somebody didn't know what happened, it's literally Armageddon like yeah, this is God is killing us. Yeah with flaming bugs On our fucking Sure, that's what people are thinking. That's what I would have thought I Would have for sure become a believer with the So let's see here God I believe yeah you fell asleep. I fell asleep You lied to your children. What about you, Doug?

Did you actually make, did you stay up? Oh no, you were drunk texting us. He stayed up because we were drunk texting us. Oh my God, I'm so sorry. I don't know how to get in the bathroom. I forgot to talk about that. So I wake up in the morning and there's like, I almost wanted to ask him for a dick pic

because he probably had something. There was literally like this long and thread. And I'm like, oh God, what happened? You know what I'm like scrolling back to start to be getting the conversation and it's Doug And it's like Doug like he starts off with like I just want to apologize because I'm drunk right and like all his emotions are like just start coming out. I just love you guys and all this stuff like that Like I got all like oh it did I got all I got all Terry. I could treat like what's wrong with you? My god, Doug is a cool drunk. I'm yeah, and I'm reading with Doug

Yeah, Doug is definitely that drunk. We're it's obvious that if he was around and we're all wasted, he's like the huggy like, love you man. Fuckin' love you dude, I love you man. Like I feel like I felt that through. That's great. The text thread when I was reading it the next morning because I was a little disappointed that I wasn't awake during that whole thing.

See, for me, you guys know me, right? I'm a very emotional touchy, feeling person sober. Yeah, you are. Sober, like I got no problems. So whenever it weirds me out. So whenever one of you guys is friends whenever you guys is drunk Like I take advantage of it. I enjoy like like the other night like when we were in an Austin and you're like Tell me more. Yeah, yeah when we were in Austin and and Justin's definitely not the touchy feely like love You guys but then Justin was hammering. He's like fucking love you man

So I'm like this is great. He's drunk. I could totally take you manipulating me. Completely. So when he was drunk, I'm like, really? You love me? I love you too bro. Like, fuck, why can't we just, you know, I'm like, and I'm getting all these hugs. It was very nice.

I did the same thing with the little, I feel like, I feel dirty. Biggest I'm like, good. But now we can express our love. Feel like you took a van. Our male love for each other. And my love that's inside. So where were you, Doug?

Were you alone just drinking your sorrows away in the bottle or what was going on? Yeah, basically. You're reminds me of that scene in Karate Kid 2 where Mr. Miyagi, he gets all drunk and he finally talks about like the wife that died. Oh my God, it's horrible. Come on guys.

That's the great thing you guys pulled from like an 1985 memory right in there. Just right in there. So you guys remember that though? Yeah, I do. Doug, you just pulled from like an 80, 1985 memory right in there. Just right in there. So you guys remember that though? Yeah I do. Duck, you were alone? Yeah. I normally don't drink, but I do.

But what I do alone. Here's the thing, I swung by Safeway on the way home. I wanted to get some things there and I saw that they had ginger beer there. And I, we're all in our Moscow Mule. Yeah, so I go, you know what, I wanna to see if I can really create an awesome Moscow Mule and I had no intentions of drinking many of them, but I was experimenting a little bit. And I just did it a little bit too much, so let's just say.

It was totally unintentional. At what point did you realize that? I mean, how many deeper did you just make it way too slow? I just made a couple of them, I didn't gauge well the the vodka I couldn't really have you handed so yeah Anyway, so did you make it did you make it all the way to midnight? Oh, yeah, I did Oh, how fun the oldest motherfucker in here made it all the way through the rest of us were well You guys know Doug doesn't need to sleep is what I mean. He's just a maniac

Maybe he does. He's gonna be out of the... Maybe he does, we don't let him. Maybe that's the deal. Yeah. Who are you with? Where are you with, just you and your girl? I was with my girl, my kids, my family.

We had a good time. It's a good time. Keeping the kids up that late, kind of fucked up, you know what I mean? I think Justin had a brilliant idea. I was just telling you guys. Because I kept my kids up and I'm looking at them and they're dying. It's not going to work again. That was like, like totally one of those things that we were like, you know, he's going to wake up in the morning be like, I don't think it was 12, mom.

You know, this is shit, mom. The sun just barely went down, this makes sense. Yeah, like that was really fast. That's how we can get the kids to go to bed or or to change all the clocks and shit. Look what time it is sun. Go to bed. Oh man, you gotta take advantage of that. So you're in your new place now, yeah? We are. Are you all furnished, all comfortable, yeah? No, not yet. Are you still living at a cardboard box?

No, we're not completely furnished. I actually went and bought a TV yesterday and I'm getting some furniture set up and then You bought a TV yesterday? I did. Why don't you call me on that? Why would I need a TV? And now I'm gonna close being around it. I just know, of course.

I'm gonna help you out with that for sure. How would you help me? You would have upgraded you. Yeah, one of the connections that I have for TVs. Yeah, where? Best buy. Really? Yeah, no, I got,

God dammit, always dude, anything. Cars, TVs. Don't ever do anything. No loans without ad loans. Clothes, the buying shit. Sex toys, whatever bro. Yeah, son of a bitch. All right, you should know that.

That's like the Amazon. So yeah, tell me what you Who did you get? What did you get? I got this I got a Samsung 55 inch the 4k. What is it the quant? Something dot super dot. I don't know what it's called anyways really nice So the salesman told me yeah, it look good when I was watching it in Costco. I got a Costco I'll grab a game. You know, I'm having a good time. We got to steal on that one.

So, I mean, they're not, they're not, it's hard to beat that. If you would have, that's not a big deal because you didn't spend big money. If you would have went and bought a big TV, I would have been mad. No, I'm not a one, I don't need a massive, it's not all about size at them.

It's not just a size thing, you know what I mean? It shows a TV, is it kind of is. And then, well, so, and then here's the thing. So, like, my girl basically, she's the one decorating the apartment because A, I could give a shit and B, I like her style quite a bit. And we're trying to find like a bedroom set, right?

Which is very difficult to find something you really like. But we went to, what's that play, Z Gallery? Z Gallery over there in Santa Barbara. We were there looking for couches and she saw a huge wooden mandala. Do you guys know what mandalas are? Are those the beds with the... It wasn't a bed, it was just a big wooden carved mandala.

So we're gonna build our own kind of bed looking thing with the mandala behind it. So it's gonna be really nice place to have sex in. I see. You know what I mean? Really kind of opinion. Yeah, create the ambiance. You have to. I like that. I like where you're going with that. So did I tell you I got my blue blocker glasses in? Did you really? Yeah, I did. How do you like that. I like what you're going with that. So did I tell you I got my Blue blocker glasses in really I did how do you like them? You got the orange one the orange? Yes, I did you know, I'm having a hard time. Where's the pictures? Yeah, yeah, no I do look like I do shbag first of all so I do I want to start with that well Yeah, but then you put the glasses on how do you look with the glasses on? I'm glad It's what I put the glasses on set. Oh my bad

How do you look with glasses on? Well, I'm glad you still self-aware. I do, I mean, it's what I put the glasses on. Oh my bad. Yeah. Well, you know, unless you understand, you know, like, so when I see bends, like, I understand what he's doing because I see, I can tell that they're blue blockers. Mine, I bought the ones that look kind of like Ray Bands

because I was like, okay, these look cool too. So I made sure that I got a pair that I would see myself putting on. So now I just look like an asshole wearing Ray Bands inside when it's fucking dark. So I was like, man, I don't look like you're on drugs. Oh, I do. I answer the dorm and be like, what do you want right now?

What do you want? I wear my sunglasses. I definitely do that guy. I do look like that asshole. And when the house is not like super lit and you're wearing them, and I'm wearing them so I got these blue lights that are in the house. And then I got these dark, you know, blue blockers on. It's fucking dark, dude. Like if I, if it's so, so I find myself doing this, you know, like I'm wearing them because I'm in a room at that moment, like in the kitchen,

I'm doing stuff. I'm like, all right, cool. This is cool. I can see everything. But it's bright. So I'm blocking out the blue light. Then I move over to my living room where I have nothing but like a light, a fire lit. fire lit and then also it's like fucking dark. And so then I feel like I'm constantly having to do this, which is annoying. So I'm not sure I'm really sold. What I do like is that I've been eliminating the cell phone and the computer. Are you sleeping better now? Yeah, I am.

I'm getting there. Although I don't like to talk too much about stuff like that until I've put more than a, you know, a week or two of consistency. So, you know, give me a few months under my belt I've really doing it. So, the new place that I live in, all the lights, self-track lighting, but all of them have dimmers,

and you can dim the hell out of them, make them real dark. So, what I do is I start dimming the lights right around 6 p.m. to the point where it's very dark by the time we're ready to go to bed, that made a big difference. Just dimming the whole area, you know, two hours,

three hours before going to bed. Yeah, it works really well. Yeah, so the glass is thing, I don't know, man. Maybe you should just do candles. That's another, why don't we talk about, I say I feel like these people, doing what the blue blocker thinks, they're just trying to sell you glasses, of course.

What if you just turn the lights off and lit a bunch of candles in the house and then went around like that for a couple hours before bed, when they do the same thing? Well, and that's the problem, so. Like, it's romantic. I have that setting in my house. So my living room, we vampires.

All through winter, there's always a fire lit in my living room. And so that's the major source of light in our living room. And then in our bedroom, I have candles all in our bedroom. So we pretty much light candles at night in our room. So that's kind of the ambiance in my houses it is. Well, then I do have the kitchen,

which is bright as fuck, the bathroom, some areas in the house that when you go in there So I was trying to use a blue blockers like that But it's just fucking annoying. It's just annoying having to take it on and off and then I like I said I look like an asshole So when people come over is just like oh, that's you're cool, dude wearing your a mask And then I got explain it. You know that I'm like this is even worse. I'm like god I don't wanna think. Just wear the big shield. Yeah, the big agent, like clops.

No, I gotta fucking laser eyes behind this. Like the Asian ladies wear over here. Yeah, the old Asian lady shield. Get that shit. Yeah, I'm talking about, you see him outside, right? Yeah, dude. I wonder where that is, if you're from the Bay Area. You're like a welder, you're a jeeps.

You look like a welder with that shit off. If you're from the Bay Area, you're definitely, I'd understand what we a jeeps. You're like a welder with that shit off. If you're from the Bay Area, you're definitely, I'd understand what we're talking about. I don't know how, I've never seen that anywhere else, but here, where you, you match out the bird. You mask, you pull up next to the lady, and she has like a full on Darth Vader, she'll look. Yeah, what is that?

It's the, it's the block the sun from their face, their skin. It's the big visor. Yeah. But it's only, I've only seen old Asian ladies do it. And then the avian flu mask. Well, that's because, okay, so you know too, like, with very percacheous. Yeah, like so, and it's typically, and I know someone's going to roast me here, so I'm just saying this is what I think, okay.

I'm not saying this is a fact. So I know right away if I say some shit, that's a little bit off, I'm going to get rid of it. Adam's opinion is not reflected. Yeah, he's right. this is your warning here. So, you know, Vietnamese are like, they want to, they want to be able to know that like UK, I'm Vietnamese and like we do not want to be categorized like Filipino or someone with darker complexion.

Oh, that's a whole darker, lighter complexion. Yes, the darker, lighter complexion thing. So the lighter your skin is, like, so it's the opposite of what we're used to in the United States. Here in the United States, if you're orange, we're like, oh, you have a lot of money because you probably fake and bake and do shit like that.

Well, over there, there are a lot of carrots. Over there, it's the opposite. Over there, it's like the darker your skin is, the more likely you probably work outside in fields and you do, you have jobs that are like that where if you have this really Fairfair skin you're probably wealthier. So it's like the opposite mentality. I think so that's a lot of where that's true I think so So so some fucker can blow. I'm sure will so like Justin right if he goes to Vietnam to like this

Like a rich. Oh 100% he's like the wealthiest milk. Yeah, yeah, you and I we'd roll up and right away someone would hand us a shovel yeah Finally here mr. Justephano you're here and they just give you a shovel We're shoveling the fuck is this for this man feed me great. I heard my show motherfucker this one Come here, I brought I brought my staff with what I hit you over the head with a shovel. Yeah dear God Where's the bird does he gonna carry my luggage. Where the fuck is the bird, here? Shhh! Shhh! Shhh! Wee-caw! Wee-caw!

Wee-caw! Wee-caw! Today's quads being brought to you by Kai Maricopi! It's the only coffee that is infused with all natural neutropics for a cleaner, calmer, and more focused buds without the crash! Put the Kai Maricopi at link at mind pump media dot com and input the discount code mind pump a check out for ten percent off it's the motherfucking for the

anglers land it quik first up newbie natural eighty three the pros and cons of stomach vacuums stomach vacuums that is an old school exercise that now is trying to make the ground we did this on mind pump TV right we did it's one of our most downloaded or or viewed not downloaded but viewed videos on on MP TV is the stomach vacuum one if you want to see South shirtless and we all do we yes you want to see let's be honest you've been listening to him for the last

couple of years if you've never science to him for the last couple of years. Very near to his career. If you've never science, Diane.com. That's right. That's right. Oh, yeah, if you want to see how he has first started porn, you can find that there. Or his follow up log jam. That's right. You can go. I know.

Yes. That's a great flick. I mean, log jam. Log jam. So you want to get back to you. You want you want to work for jamming you want to work for that, didn't you? That's horrible. Yeah, I think you did, I think that's how we first found him,

I think, right, Justin? Yeah, we still have the trophy, so much. I got award for Best Soundtrack. Yeah. Yeah, no, if you go to MindPumpTV, you can actually find Sal with his shirt off, doing the vacuum. So if you don't know what a vacuum exercises,

which, okay, so a lot of people don't even realize it's an exercise. It's a move, it's just a cool way to show your rib cage and flare your lashes. No, it's an old school movement, so old, tiny bodybuilders used to do this to shrink their waist. So back in the day, of course, well, like today, you wanna have that shoulder to waist ratio.

So bodybuilders utilize this technique to, what they didn't really know what they were doing, but in reality, what they were doing, is they were strengthening their transverse abdominis muscle. Now this is a muscle that lies underneath the abs and the obliques and it's responsible for pulling in your midsection. So imagine like you're at the beach

and you wanna bring in your belly because you don't want to hang out. The muscles you use to suck in your stomach are the same muscles you use for the stomach vacuum. And by doing vacuums, you're strengthening those muscles. Now from a functional standpoint, this is actually quite good. In fact, it'll help strengthen the muscles that support the spine. So a lot of times with people who have back pain and stuff, I will have them do stomach

vacuums to strengthen their body's natural, you know, quote unquote, weight belt to give them more, you them more spinal stability. Bodybuilders did it for a long time. Now you see people start to do them again because I think the squeeze got popular and a lot of people wanted a healthy alternative for wearing this is a squeeze. Yeah, this is something that we'd refer to

or I've seen people refer to in my position to having that corset and that's the look that they're trying to be able to achieve. But this is an actual exercise that focuses on that. Well, we should talk about how stupid those are, why we're here, because that's just something we haven't addressed in a long time. And I know we have a lot of new listener since then,

is like, if you're wearing a corset or a waist trainer, they're absolutely ridiculous. Aside from you looking ridiculous when you wear one, but they're totally unhealthy for you. Totally unhealthy defeats the purpose of overall health and fitness and strengthening your core and midsection. And I'm saying this regardless of your men's bikini athlete or if you are a women's bikini athlete, doesn't matter like I said men's bikini. Yeah, I'd write a good jab on myself. It's great. So it's just I mean I've never once wore those. I said men's bikini. Yeah, I'd like to get jab in myself. That's great. So I mean, I've never once wore those.

I have probably one of the smallest waist as far as IFBB preels. I don't know too many guys for their shoulder to waist ratios. That's the smallest mine I never once had to wear a waist trainer. That being said, that's what is so ridiculous about this huge phenomenon that's happened with everybody wearing

these things is you are not going to change the size of your actual skeletal structure. Your hips, your pelvic bone, they're there. All you're going to do, though, by wearing those, is you're going to destroy any important muscles that are just atrophing the muscles. Exactly. It's like putting a cast on an arm. So if somebody were to wear a cast

because they broke their forearm for six months and then they pull it off, what is your forearm look like? It looks like a fucking string being afterwards. So the same concept is happening to your waist is you're wearing this basically a cast around your waist for however many months or whatever you're doing you're training for and you're just atrophying all this.

It's literally one of the worst trends that I've seen in fitness in a long time, because you are 100% dramatically increasing your risk of injury, especially if you lift weights to the point where I know people who are muscular, strong in the gym, they start wearing that thing, and they go move a box, or some, these are people who are fit, but they go move a box.

And they throw it up. They're throwing up to lose weight. That's how I look at it. It's completely reliant on it to stabilize your spine. At that point, you're giving the job over to this thing that's holding everything together. Dude, I have a friend who knows someone who caused a bowel obstruction from wearing one too tight.

Had to go get surgery because part of her intestines died off because it was obstructed because she was wearing this freaking screen too tight. Anyhow, very, very dumb, but a stomach vacuum will again shrink your waist because it can strengthen the muscles that pull in the midsection. And to give you kind of a good example of this,

when women have children, a lot of times they'll complain, especially even after they get lean and they're working out. A lot of them will say, God, I can't get my waist back to what it was before. I feel like I have this lower ab pooch, they'll say. I feel like if this pooch doesn't go away. That fuck bumper. Yeah, the reason. Yes.

Fucking Justin. I know. Would you get that one from a fuck bumper? What are my clients called it that? Oh my God, that's awesome. I've never heard of it. I know, would you get that one from FUMPER? What on my mind? It's called it that way. Oh my god, that's all I've never heard. I've heard FUMPER before. That's my other FUMPER.

Yeah, FUMPER. FUMPER, FUMPER. You get that free film when you download log jamming. So, bonus episode. Bonus episode. So what happens is when a woman has a baby, all the muscles in the midsection have to atrophy, right? Because they have to stretch out.

You can't really activate your core, especially towards the later phases of pregnancy. But the muscle that has to stretch an atrophy the most or one of them is the transverse abdominis. So when they have the baby and then they go work out their abs, their core, their obliques, if they don't specifically target the transverse abdominis, then it kind of stays weak and they lose their ability to kind of have a tight waist. Because you're standing, gravity pushes organs down and out and they get that lower ab pooch.

I've had lots of success with clients who've had babies for shrinking their waist back with the stomach vacuums. But besides the cosmetic effects, the functional effects are great. Vacuums are great, like I said, for increasing stability. It's great for helping you with the Valsalva maneuver. I don't know if you guys are familiar with that, but that's real common among waylifters to be able to generate lots of internal core pressure stability through control breathing or holding your breath during a lift.

It helps with that. So, I think vacuums should be a part of pretty much everybody's workout. It also, there's also one more thing. It helps people learn how to belly breathe because when you do vacuums properly, you have to do a full diaphragmatic breath in the relaxation portion of the vacuum

and then suck in and contract that, you know, that TVA muscle, so you're also learning to get full diaphragmatic breath. I mean, the diaphragm is considered one of the muscles that's tied in the TVA, right? I mean, it's still considered one of them. It's part of stabilization, and a lot of people don't realize how poorly they breathe, and you won't notice, by the way,

that it's not like you're gonna be at a breath, but if you don't get full diaphragmatic breathing, you are inducing a sympathetic state in the body. In other words, short, shallow breathing or failing to have full diaphragmatic breathing, it prompts your body to be in a fight or flight kind of state. And so you don't realize this, but you're actually creating the physical feeling

of anxiety, stress, which when you have that physical feeling, lots of things follow. Muscle recruitment patterns change. We tend to hold our shoulders a little higher. We tend to tighten a little bit more, keep our arms more on our sides. It changes our posture changes how we sit Now that we're feeling anxious, of course, that bleeds into all the other things in our life stomach vacuums are great

A great tool to teach you also had a belly breathe and get those full diaphragmatic breaths and you'll find when you breathe better Or more fully you get less tension in your neck, less tension in your back, you feel like more energy, you're not so exhausted, and don't get me wrong, shallow breathing's got its place, there's a reason why we breathe that way, and it gives you quick energy, but over time it exhausts the body. So stomach vacuums highly recommended,

and the way you do them is, you can do them standing or seated. You pull in your stomach as tight as you possibly can, like you're trying to get your belly buttoned your spine, pull it in and squeeze and hold that position for 20 to 30 seconds and squeeze as hard as you can and pull in as hard as you can. And then breath let your belly hang. You want to breathe into your belly, catch your breath and then repeat and you want to do that for sets.

And if you want to make it more difficult, you go on your hands and knees. I was just going to ask you, if we do a video on the four point drawing maneuver, do we do a progression to that? Yeah, we did show. Oh, we did? Yeah, we did. We did. We did.

That same video or another video. I think it's another video. I'm almost positive. You do the same video. It's on the same video. You got it and did a four point? Yeah, I did. Oh, shit.

I remember that. So that video will teach us. So we should post a link to that. Actually, it's already up, right? You just got to look did it four point. Yeah, I did. Oh shit, I don't know. Yeah, I remember that. So that video will teach us, so we'll have, we should post a link to that. Actually, it's already up, right? You just gotta look it up on your... Yeah, yeah, if you go to mind pump TV, and I think if you just, if you go to mind pump TV vacuum, it'll come right up if you search that way, if you're already subscribed to the channel,

you should know. But I've had clients lose an inch off their waist without getting any leaner. That's pretty significant. And just because now their core is tighter, and their mid-section isn't hanging out as much. But besides that, I've had people eliminate back pain just from...

Well, to me, that's the no-brainer part of it. Like, you should be, whether you're doing the intense version of the vacuum training and actually making sets of that and focusing, incorporating that into your day. Like, just, I'll do that just when I'm walking around. Or if I catch, normally what I wanna do it is when I catch myself, be poor. Like if I'm sitting at the table,

and I'm like eating and I'm slouching, and I'm like, ah, and then I'll force myself in a good posture, do like a good drawing maneuver, and then reset. And by the way, that muscle, that TVA muscle, which when it draws in embraces is your internal weight belt. When you wear an external weight belt, when you wear, let's say, a powerlifting belt and you are a bodybuilding weightlifting belt and you're lifting weights in that all the

time. Creating artificial ones. You are, what ends up happening is under normal circumstances without a belt, the way that your core stabilizes is your TVA draws in. When you're wearing a weight belt, that encourages your core to push out against the belt to create external stability. And it does create a lot of stability. However, it changes the recruitment pattern.

So that when you take a belt off now, your core wants to push out rather than dry. And so it's interesting because I think a year or two ago, Lane Norton, someone I respect, but also disagree with sometimes. He had made a post that showed that the MRI imaging or whatever shows that core, your core is activated just as much when you wear a weight belt. Therefore, it's okay to wear a weight belt all the time, but what, and it is activated as much

when you're wearing a weight belt, but the recruitment pattern is different. So that's one of the reasons why where you don't encourage wearing a weight belt all the time, only saving it for special. No, that's exactly why we say we don't, because now unless you're in a place, you will find where a weight belt all the time. Yeah, only saving it for special. No, it's exactly why we say we don't, because now unless you're in a place, unless you find a way to wear a weight belt,

all the fucking time, like when you're driving and you're walking around and doing other shit, because then you have, like you said, you've changed in how the core recruits. Right, so it's good doing those vacuums, teaches you really had to brace your core when you're doing your heavy lifts as well. So good stuff.

Chai city fitness, strategies for clients to curb sugar addiction. I feel like we've totally answered this before. We did, we, well, we did a touch on it. We did a whole episode. So refer back if you definitely want more information on sugar. I mean, we did a whole thing on sugar.

So I, and I'm sure we address that in here, but it's, it's good to revisit this, especially coming out the new year where I bet everybody was stuff in their face, including myself with sugar, over the holidays. And so one of the things that helps me, I love after a vicious week of food, because of the holidays.

Is there a lot of cake yesterday? I didn't, I didn't actually. No, I already, I already done with the cake. Yeah, no, I already did my crazy, that's enough. That's all I can handle really. My sister had a little bit, but I had a small, butt cake, and I had one little slice, but nothing really serious.

But what I'll do, and I actually will do this this week, I'll do a pretty aggressive fast, and for me that's really just a kind of fucking just to pleat myself completely. So I want to deplete everything fast for a good 17 to 24 hours hours or go longer if I can. And then when I get back into eating the very first meal, I'll eat, will be a really heavy fat meal.

So lots of fat and the fat will help satiate you. So if you have somebody who battles sugar and carb craving introducing fat into your diet, especially for your first meal, and I used to do this with clients. I'd recommend a whole eggs and some organic cheese and avocados, some slices of bacon. And that would be their first meal.

I was like, eat that, avoid all the carbohydrates, stay away from the orange juice, stay away from the fucking bread and oatmeal and all that stuff. And eat a really high fat meal. This helps curve those cravings. Because once you introduce, I mean, you give yourself 10 grams of sugar, like it fire, it shoots it right up

and now you're gonna want double that within two to three hours. So that's what's helped me and clients that I've helped. Yeah, I would say, here's the thing. The first step towards avoiding sugar, and the term sugar addiction, it's a little strong, but sugar definitely has addictive properties. When they map the brain under the influence of sugar,

it's got similar effects in terms of brain patterning to drugs like cocaine or heroin. Dopamine is released. Dopamine is a motivator chemical. People think it's a feel good chemical, but it's not quite accurate. Dopamine is more of a motivator, like when you elevated levels of dopamine make you want to do more of what gives you more dopamine. So if you eat sugar, you get a dopamine rest boost, excuse me, then just thinking about sugar causes a slight dopamine boost, which then drives you to get sugar. So it becomes this cycle of

Wanting you know more and more sugar. So step number one is being aware Become aware that you want the sugar because It's got those addictive properties not because you necessarily really need yeah, because you need it Really need the sugar because that makes a big difference It makes a big difference to be aware. I'd be like, man, I'm really craving sugar. Obviously, my brain, you know, because I ate sugar earlier, now my brain wants more sugar, I got to be okay with this and kind of be aware of what's going on. And a lot of times it helps. A lot of times when people eat because of this kind of these addictive properties, they kind of do

it mindlessly. Mindlessly, it's not necessarily being aware. And you'll see this when you're, or you'll experience this when you're at a party and you're eating cake or ice cream or candy or whatever, and you'll find yourself going back and getting more and getting more while you're talking to people while you're having good conversation or whatever. And it's almost mindless. You're just kind of feeding yourself with this constant sugar throughout the evening. Sometimes even though your stomach is full and you have a lot of pain, you're still doing this. So first become aware of what's going on.

Why your body's craving this. What's happening to your body? Actually become very aware of how you feel. This is very important. A lot of, this has actually stopped me many times where I'm feeling shitty. I'm, my stomach is hurting where I'm feeling shitty. My stomach is hurting. I'm at a family party and I'm reaching for more of the processed carbohydrates

or sugar. And I say to myself, like, my stomach is hurting or I feel really full. I don't feel good, but I really want to eat that cake. Just saying that sometimes makes me go, okay, well, I guess I'm not going to eat it because I feel horrible. Like, why am I, why am I even trying to eat it? The more you can associate that with those feelings, the better well, I guess I'm not gonna eat it because I feel horrible. Like, why am I even trying to- Yeah, the more you can associate that with those feelings, the better. And I think, like, I was looking back, like, I interview with Dr. Andrew Hill,

like, it's interesting to me to think, like, of teaching people how to eat it in moderation and how to approach it with a healthier mindset as far as, like, letting it sort of become this huge issue for you, that's so addictive that when you see it, now I'll send it back into that mode of like, I'm going to binge and this is going to happen because I reintroduced it. So just having a healthier understanding of like, I'm at a party.

You know, this doesn't happen very often. And I have to address this as like, this is a party. You know, this doesn't happen very often. And I have to address this as like, this is a celebration. And so I'm just doing this much. And you just have to have that like control over something that you know is gonna keep coming into your lifestyle. Right.

And you have to keep in mind too. Part of the awareness is knowing that once you eat sugar, you've prompted your body now to want more of it. So I know when I eat a lot of sugar, I know for about two days, this is my body now. I know for about two days I'm gonna have a struggle. After that two days is up, I stop craving the sugar. I think my body then understands it's not gonna get it

and it stops striving me to get that sugar. But I know for two days, I'm gonna have a little bit of a challenge. But here's the thing, if you're aware, get that sugar. But I know for two days, I'm going to have a little bit of a challenge. But here's the thing. If you're aware, if you know what you're doing, but you want to still fight the cravings, one of the ways you could do it is to boost, it's to naturally boost your levels of serotonin and naturally reduce your symptoms of anxiety. Because those tend to be the two chemical drivers that send

people to sugar. A is serotonin, being a little low, because sugar kind of boosts that a little bit with along with dopamine, makes you feel good. And B, a lot of us will reach for sugar when we're feeling anxious or down a little bit. So here's something you can try. There's no, that I know of any studies done on stuff like this, but I've experimented with this and I've had clients do this, and it seemed to help them as well.

So number one, I'll recommend that they take substances that increase serotonin levels in the brain. One of those is 5HTP, which is, I believe, one or two steps away from serotonin. So sometimes people will take this to fight real mild cases of depression or whatever. So if you're going somewhere, you're gonna need a lot of sugar,

you can supplement with some 5-HTP before going, or let's say you just ate some sugar, and now two hours later you're craving it, you can supplement with 5-HTP, see if that helps. You can also try try tryptophan, which is also a few steps, there's a few steps further away from serotonin, supplement with both of those. And then if you're anxiety,

if you're one of those people that's motivated by anxiety to eat sugar, a theanine is a really effective amino acid. It's got some clinical backing for reducing anxiety in some people. Which is also found in our chimera coffee. Chimera coffee's got theanine as well. It actually helps people focus too. And so if you're, you know, you could try this. Like, oh my god, I'm craving lots of sugar. I'm kind of feel like I'm at a control with it. Try supplementing with, with theaning

and see if that reduces your... This is why I'm glad you brought that up because this is one of my go-to. Like is, so all fast. And then I'll, then I'll start going back to my chimeric coffee with my MCT, my butter, and the morning and the combination of the fat with the theine literally, I mean, just nullifies. Oh, yeah, for sure.

The other thing too, I think it's important, going back to, I'm always such a fan of tracking because so many people that I talk to you when I address sugar, like, oh, I'm not a big sugar eater because they don't drink sodas and they don't eat candy. So they think they don't eat sugar. Yeah, right. And what people don't realize is like over 80% of the food inside your fucking grocery store has some sort of sugar that's hidden in it somewhere. So I, and there's good apps like Fat Secret, my fitness pal, these type of tools out there that will actually decipher that for you. So all you have to do is implement the foods that you're consuming. But I challenge you to first start with that.

And pay attention if you're somebody who's eating over 25 grams a sugar a day. If you are, you're beyond what you need to be at. So I think being aware of your sugar consumption, because almost everybody that I've talked about with sugar is eating way more than what they think they are. Way more. You eat processed foods and you're probably eating a lot of sugar without realizing it. Delivery can too much frequency cause adaptation. For example, if you were to do 50 push-ups a day, would it continue to benefit you? Let's fix that question. Yeah, so can too much frequency cause adaptations what you're looking for?

At least you're not looking for your body to fully adapt to where it stops improving, but your goal with exercise is to elicit the adaptation response because that's how you get stronger, that's how you burn body fat, get more fit, all of the above. So can too much frequency cause adaptation? I think the way that this person means the question is,

can you get to the point where your body stops adapting? I mean, yeah, you can do that with anything. Once your body gets really good at something, if you keep doing that thing and doing it the same way with the same intensity and the same reps and all that stuff, your body will maintain, it'll maintain its adaptation, will it continue to get benefits?

Not as much. I mean, you're gonna get the benefits of activity, you're gonna get the benefits of the health benefits of moving, but you're not gonna get the same benefits you got when you were getting stronger to work up to, you know, whatever work you were doing. So if you did 50 push-ups a day, you would reach a point, and by the way, you'd have to ramp yourself up.

So if you're listening right now and you don't do this, you're like, cool, I'm just gonna go 50 push-ups listening right now and you don't do this, you're like, cool, I'm just gonna go with 50 push-ups a day. If you don't do this, you gotta take your time. But if you get to the point where you can do 50 push-ups every day and you do it every day, there'll be a point where it gets really easy. And you just do, you just do 50 push-ups. You just push it.

You just push it. You'll get some benefits, some minor benefits from the activity, the frequent signal of that you're sending to your body and over time, I'm sure you're still gonna build a little bit of muscle. It'll be more maintaining than anything, but the goal with, with, exercise, if you want to continue to improve performance wise or aesthetic wise, is to get your body to, to, you know, elicit that adaptation response,

stay within that for a little while and then switch gears. Well, this is why all of our programs are phased. This is the whole concept behind maps and why you're supposed to stay in a phase, long enough that you send that adaptation signal. Your body starts to adapt and respond to it at its peak, so you're getting maximum results from it, and then we move you out of that phase before it starts to diminish. And that's the idea. The idea is to do something for as long as you can to get the maximum amount of results at it. But before it starts to really diminish

is to be on to the next thing. If that's your goal, maybe your goal is just to be able to do 50 push ups every day. If that's the case, then by all means, then keep doing it every day. If you want to become a fishin' at it, so you can show your buddies at a party or your girlfriend like, check this out,

I can do 50 push ups, then that's the case, then by all means, do your 50 pushups every single day for the reshap. I mean, I'll be impressed. Who was famous, oh, Herschel Walker. Wasn't he famous for doing... Herschel Walker? Was it Herschel Walker?

And he would say some crazy stuff. He does it legit, no, no, no, legit. First of all, Herschel Walker eats, he's always said he eats one today. Yeah, one today. And he does a thousand pushups and a thousand squats or something like that every single day. Have you guys seen a picture of him today?

Oh, he's like 50 something years old. He looked ridiculous. He's five and a half. Yeah, after he retired from football, he got into fighting. He fought in MMA. Yeah, I watched actually him fight at the Shark Tank. He was really.

Yeah, yeah, I watched. I can't remember. I think he won, too. He did win. It was for Pride or for... No, it was a strength force, maybe. He was a strength force.. It was a strength force. It might have been strength force.

It might have been one of those. But he was a big proponent of super frequent type training. Pretty quick. Look, here's a deal. I like this. If 50 push-ups becomes easy to you, but you still do it, it's a trigger session. What you're doing now is you're doing... That's what triggers sessions are modeled after is doing

circulation and muscle pumping and exactly sending this kind of frequent signal That's not this big damaging like huge muscle building signal But if you combine it with heavy workouts, which are done less frequently Now you've got yourself a pretty nice little program But you know what Adam was talking about about changing your routine and phasing your workout All of our math programs are phased but we just recently put together our super bundle which is all of our maps programs together. And what you do when you phase your workout is you want to you know you want to target a particular type of adaptation whether it be you know maximal strength

or strength endurance or mobility or you know whatever whatever. But you want to sequence them so that one complements the next and then it moves into the next one so that at the end result is you've got this amazing body, great results, each phase complemented the next phase but also took from the previous one so your body doesn't ever really plateau or just keeps getting poured back in. Yeah, and it's fun. I mean, training like that is fun too, because it doesn't get boring.

I mean, we've all been in that rut, where you go to the gym and do the same thing, and it's fun at first, and then afterwards, like, well, I'm not getting stronger, I'm not progressing, this is getting kind of boring. So phasing your workouts kind of has that as well, but yeah, I definitely advocate for doing stuff daily, but you're gonna get a lot of,

if you especially if doing something like this, you're gonna get a lot of the benefit initially, and then afterwards you get a lot of maintenance and kind of side effect kind of benefit, but you wanna combine less frequent, more intense workouts with something like this for maximum results. Lindsey Wandov, how to create a two to four week program

around prime? So are they asking how to use something like prime as just a routine itself? Yeah, it's a correctional. Yeah, I think this was her and I know she owns I believe she owns another pro. I think she has read and this or green in this and was really excited for prime Because I knew she was kind of fearful of getting into the gym atmosphere and news that she had a lot of issues to work with. I like this question. The reason why I picked this question is I was really excited for prime because I've got people like my mother-in-law and stuff who, you know, she, like her ex, her extent of

exercise right now is like, you know, walking and she's just recently started like jumping on these little, you know, Tony Robbins like trampolines, like she's got that going on now and walking, right? And she's done some of MAPS white, but even some of MAPS white is challenging for her, some of the movements that are in there. So for me, like, I'm, so she's very just deconditioned. Yeah, extremely deconditioned,

hasn't lifted a weight or trained like that in decades. So, someone like that is going to benefit more from literally just running prime for a while before she even starts to dabble and into weight training heavily. So, that's why I was really excited about that. That's also why I picked this question because I feel like there's a lot of people out there

that to be quite cool. And we knew that too because we honestly, when we started to create anywhere, that was the intention in the beginning was to kind was to be able to have something to refer somebody like that's deconditioned, or they're parent, or somebody else that's not in the gym ever, how do they even start? Well, Prime is definitely something that gets you to understand yourself at a new level to where, okay, I can kind of figure

out now how to make a nice plan for myself that's going to benefit me. And the moves are simple enough to really kind of start there. Well, let's begin our strategy. Let's talk about the difference because she brings up like, you know, two to four week program. Well, here's the difference. Prime is not the same as all the rest of our maps programs is that you're not doing a bunch of damage to your body. You're not, we're not frying the central nervous system. We're not.

No, the goal is not building tons of muscle or getting excellent, you know, just maximizing performance. More neurological. Yeah, the goal of the goal is to create patterns in the body to create better recruitment patterns, to optimize the central nervous system firing, to work on your weaknesses so that you have better, you know, correct imbalances. And so for the people listening who don't have maps prime or don't have a maps program,

here's your takeaway. When you identify an imbalance, if you can do a rudimentary assessment on yourself with posture or squat or overhead press or something in the transverse plane where you're rotating or whatever, when you can identify an imbalance, whether it be right to left or your shoulders, not moving back the way you want

or your hips not far in the way you want, something you can do and something you should do is to back off your current routine and to train yourself to correct those recruitment patterns and imbalances to create new recruitment patterns in your body. So that when you go back to your routine, they now yield you maximum benefit. Now why, I know someone thinking right now

or listening right now is thinking to themselves, why do I have to stop my regular workout? Well, if I have this big imbalance, why can't I just work on the imbalance and do my regular workout? If you have poor mechanics, all you're doing is you're just cementing that poor neurological connection or that poor pathway, right?

So, exactly, you are literally, you are, if you're still training really, really heavy and hard, you are training within your default recruitment pattern. Your muscles are firing the way they've always fired, and they're doing it now very efficiently. And so if you're trying to correct that, while you're also still doing the heavy workouts, you're fighting an uphill battle.

So it completely reminds me of when I, I hadn't, I basically trained myself how to play guitar. And so I created these very specific patterns of how to play and how to hold my hand and how to move my fingers and all these things. And then later on, like I thought it'd be a good idea. I should probably go get lessons. And the first thing, like I go there to me with him

and I'm playing a few chords and I'm going through a few scales and whatnot. And he's just like tearing you apart. Oh my God, just ripping me new and like left the right. But it's like, literally, I can teach you what you want, but we're going to have to completely start from the beginning. Because I had taught myself a way to play that wasn't going to maximize me down the road. I couldn't achieve the type of speed or the type of strike that I needed ever. Because you had a poor foundation. But I was really good at what I figured out.

It's like golfers. They'll tell you the same thing with a golf swing. If you picked up a golf club with your buddies and your teens and you just started playing and you've been playing, and then all of a sudden you decide, hey, I'm kind of good at this. I've been doing it for five plus years or whatever and I'm going to try and see if I do this next level. So I hire a, you know, an actual pro to tell, you know, teach me lessons. And then he looks at me and he goes, oh my god, I have to completely tear you down. So it's humbling, you know, it's humbling, but that's that's the kind of message we're trying to tell you. Like, a lot of times, unfortunately, you've built these wrong patterns. And so, this is something we really, we have to either address it by completely addressing

it, or you're going to see it just keep reoccurring. Yeah, your body, your body gets really good at what it does frequently. It gets really good at it, and it becomes very efficient at it. Even if the what you're doing and the way you're doing it Is not the best way to do it and it's funny. I had an example of this this weekend You know, I was with my family for the new year in my aunt who has worked professionally in finance and banking for years. I mean she's a you know this woman is a closer She's a hot shot, right?

But because she's in that professional environment for as long as she has, she's always in heels. Always in heels, always wears heels all the time. She gets plantar fasciitis pain when she wears flat shoes, when she walks around barefoot. So we were talking yesterday and she's in heels as usual and we were talking about pain and whatever. She's like, oh, I have a little bit of plantar fasciitis and I told her, well, you should probably walk around

your house without your heels on. And she goes, no, that's the worst thing. She goes, when I do that, my feet plantar fasciitis. And I told him, I said, well, you should probably walk around your house without your heels on. And she goes, no, that's the worst thing. She goes, when I do that, my feet get really, really bad. In fact, no joke. My doctor told me that the worst thing I can do for my plantar fasciitis is to walk around barefoot. Oh, God. Right.

Yes. Now, he's partially correct in the sense that- Yeah, it's gonna hurt her the most. It's just gonna bother her the most right now because her body has become so efficient at Walking in a flexed, you know or ankle is flexed and her foot is in that position position that anything other than that It's gonna cause pain, but I explained to her like no no no I'm not gonna tell you to walk around a shit-ton barefoot because that's gonna hurt you because your your body now is used to walking in heels. You get a slowly build your way up to be able to walk because what's happening now is all of our mechanics have now all of her recruitment patterns now

are better or more efficient I should say in heels which is not good. That's not a natural recruitment pattern. Well the same is true when you're exercise. If you always row a particular way, changing your recruitment pattern means you're gonna be weaker in the gym at first. And be challenging. It's gonna be challenging at first, but as you get better at it, you're gonna surpass what you did before.

It's literally like me getting really, really good at typing on my computer with two fingers, and then having to go learn how to type properly. I'm gonna be slow at first, I'm a suck, because I'm used to doing the whole hunt and peck thing, but that's ultimately how I'm gonna get much, much faster. So if you are doing some kind of a correctional type of program, sometimes, especially if your imbalances are bad, to stop doing your routine and just do something

like a maps prime or correctional base work out. Listen, we're three weeks. When we did this, and this is why I think all of us were so excited to release prime because when we did the other programs, we knew we had to do that because we knew that would appease most people. But really, when we started this whole mission of Mind Pump, it was really about helping as many people. And really, like, we knew that like, everybody else out there, that this is the game, you just, you build a network of people, you sell them programs, or you sell them supplements, you do this shit, and it's like, and that's how they make their money,

who cares if you're really helping that person or giving them what they really need, you're making money doing that. And, you know, when we designed Prime, that was probably the most exciting pieces that we knew that we were truly giving something to people that is going to really, really benefit everybody if they actually take it and apply it to their workouts

and their routine, and that's what it's designed to do. The unfortunate part is everybody wants the sexy stuff right away. And this is the least sexy program ever. It's like, you know, but it's like so beneficial. Well, you'll notice, here's a deal. Bottom line is you do prime one time. Literally you do the compass test Find out what you fail that way pass that do your prime before you work out that

Work out you'll know you that's it your soul one workout You'll know right away. Yeah, but speaking again to the audience who doesn't it Maybe doesn't have any of our programs look Correctional exercise or treat it the think of it this way It's taking a step back or two steps back so that you can get a running start. It is not taking two steps back and now I'm losing my gains and now I'm losing strength. You're not. You might temporarily, but at the end of the day, you're going to be further in terms of strength and performance and muscle building and everything because you took time to correct imbalances, because you took time to, you know, to create better recruitment patterns, because you took time to correct imbalances, because you took time to create better recruitment patterns, because you took time to address those problems. So it can be a two to 12 week time frame of doing this where you got to take a couple steps

back. But once you correct those things, it's a fucking running start. And I'm telling you, you will blow by, you will blow past your old numbers, the numbers that you're doing now, that you're stuck at now because you don't realize that the recruitment patterns are what are preventing you from deadlifting more squatting. Well, I like to talk more about what's even more important

because you guys both, okay, Justin brought up the guitar, I brought up the golf thing, and you're talking about blowing number one. Which is throwing analogy wads on the list. Yeah, all kinds of a great analogy is on this, but even more so, this is like, okay, if you want to progress past all that, that's a no-brainer, but fuck that.

I just want to make sure that I'm not fucked up in 15, 20 years. And that's really where you're heading down if you don't address this. And I mean, and I know that now being 35 years old, being in fitness, lifting weights for 15 plus years, I wish, fuck yeah, I feel it, man. And I know I'm in way better condition than the average person at my age.

So that's why I'm so passionate about it is that you need to address these things now. And the sooner you address it, and the sooner you make it a part of your routine, the easier it's going to be for you for the rest of your life. The longer you neglect it and think that it's not for you. Oh, good point. You're not gonna worry about it. Guess what? Now it'll become necessary. It'll become that you have to do and you'll probably have to pay some. It's like teaching, you know, this old dog, new tricks, like, if you have a recruitment

pattern that has been cemented for 20 years, if you've always done an exercise a particular way and it's wrong, that can be tough to correct. So, you know, Adam's freaking right on point, like the sooner the better and the more focused you make it the better, because it gets more and more difficult if you continue to train a particular way or do an exercise a particular way for years and years and years and years, it can be really hard, man, to change things. I mean, the some of the hardest people I've ever worked with, with some of the worst recruitment patterns are athletes. Athletes that just repetitively do the same motion over and over again.

It's like, okay, I've got to get this. And not only that, they've been trying, I mean, they've been learning ways to compensate, you know, and like basically cheat their weight. Well, bring some of that to the plateau. Yeah, that's what I'm bringing up. It's because of those bad recruitment patterns, they have to overcompensate for those. That was a great, I'm,, the plateau, yeah, that's what I'm bringing up. It's because of those bad recruitment patterns, they have to overcompensate for those.

That was a great, did he say it on air, or did we talk about that off air? I think he said it on air. He said on air, because that was a great point that he made. We were talking about runners, and he said that athletes tend to be the best at cheating.

Yep. They have learned to cheat their deviations for so long that they are, but some of them are the worst condition. They don't really. Because they get paid for their performance. They can't, they can't, a lot of times, even though they should, allow for a little bit of performance drop to then bolster, you know, and like reinforce everything

and then make them even better of an athlete. Yeah, a lot of people don't realize that they may not be, they know Especially if you listen to mind pump or you're in fitness by now you should know that there's a Lot of benefit from certain exercises like a squat or a deadlift or a pull-up or whatever like you know You should know by now like wow these are the best exercises in terms of you know bang my buck, time spent versus results that I get. But a lot of people don't realize that they're not even scratching the surface of the benefit they can get from these exercises because the recruitment patterns aren't ideal, because they're not firing optimally.

So in reality, although they're squatting two days a week to, you know, develop the lower body and get, you know, or their athletes get better performance, they're only getting 50% of what the squat has to offer because it's not working optimally with their body. A program like Prime was designed to do that to really squeeze out maximize more of your routine. And again, if you don't have Prime, focus on correctional exercise.

You will make all those king and queen exercises that you do in the gym, so much more effective because now you're doing them. Well, I want to circle back more to the specific question that she asked you about, you know, how would you write a two to four week program? Here's the deal. When you're doing prime movements because it's more neurological, the things that you like.

So after you go through prime, you go through, you do your assessment, then it's going to give you your compass, takes you to all these movements that you should do. You do them as much as possible. You literally can't really overdo them. Like you, you were trying to repattern, they're not strenuous exercises, they're not designed to fatigue you. It is something that, you know, if you can do twice a day, do it twice. Can you do three times, do it? Can you do five times a day, do it five times a day? Do it five times a day. Yes, you cannot do this enough. So as far as writing a program for that, there's not necessarily to write a program for it. We don't need to phase it and, you know, add this and then only go for time for that. No, it's like, do

this as much as possible. You are not connected here. You need to get connected. The more you do this and think, however old you are 20, 30, 40 years old, you've had you've had poor connections, poor habits, poor, a poor neurological connection for 20, 30, 40 years old, you've had poor connections, poor habits, poor neurological connection for 20, 30, 40 years, we have a lot of catching up to do. So the more you do these movements, the better off you are. So there's not really a need to actually program it or phase it or like anything else is matters.

It's practiced. It's standalone by the way, I wanna be clear. I don't know, I wish I remember who posted this. Somebody posted on the way, I want to be clear. I don't know, I wish I remember who posted this. Somebody posted on the forum, and it was this group of academics usually love their shit, but they were talking shit about how people say, how trainers say, oh, your glutes aren't firing. And they're like, of course it's firing.

The central nervous system doesn't work that when they were making fun of. When we say poor uh... you know poor connection we don't mean you're not connected i don't mean you're paralyzed your muscles definitely there it's firing it's just it's just not an optimal what we would consider an

optimal recruit it's under active under active you want to get a technical you want to get in this act in the book bullshit war it's the the technical terms behind it is overactive underactive If a muscle is overactive More neurons are being fired there than you need and it's creating an overt a tonus type of situation like South said before If it's underactive not enough for fine sure something's firing there Sure, if you're doing a squat the squat can it contribute? Yeah, it has to contribute the glutes are responsible for part of that hip-hengemen movement Squat can contribute. Yeah, it has to contribute.

The glutes are responsible for part of that hip hinge movement. But what's happening is so are a bunch of other muscles. And those muscles are not supposed to be a majority of it. And so those ones are overactive and doing muscle work. There's just an optimal way your body should move to get the most effectiveness efficiency. I didn't even know someone posted that.

Yeah, someone posted that. Did you fire on your wife? Yeah, I hammered it. Okay. But there's a good way, there's a best way, and then there's a worse way. And your body will get as good as it can, either one. Whether you're doing it the bad way,

or you're doing it the good way, your body does a good job. There's no difference. Especially if you do it frequently enough. It has to, it's survival. It's getting up to, it's hitting a baseball and swinging with one arm. I mean, you could do it.

And if you did do it, you and I bet you all the similar muscle, yeah, all the similar muscles would be responsible. The forearm, the wrist, the shoulder, the, you know, you got core going on. But guess what? When you grab the more on when you grab the bat with two hands and actually connect everything together and do it right. I bet you're great point.

Cause I bet you could practice and get really fucking good with one arm, but you'll never be as good as if you practice. Absolutely. At some point, if you like mine Pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you'll win a free t-shirt. Also, check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sound. Adam is at Mind Pump Atom, Justin's at Mind Pump Justin, and Doug is at Mind Pump Doug. Doug. Thank you for listening to MindPump.

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