Mind Pump: Raw Fitness Truth - 531: Building Muscle as a Runner, Fit Shaming, Identifying & Avoiding Horrible Coaches & MORE

Episode Date: June 17, 2017

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about fit shaming, building muscle as a runner, crappy coaches in the industry and more. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (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)

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Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we open up and have a little debate on technology. Still on that kick, man. Oh, look at you. Like photographers, they ruined artists. And rap was rap music. Yeah, it's new rap crap.

You know, the mumble rap, the hen and the man. Let's stick with gangster rap. Yeah, let's, and we talked about the resistance from the old timers. We talked about technology addiction and overcoming old timers. We talked about technology addiction and overcoming the distraction and becoming more present. And then we get into the fitness questions. The first question is, can you build more muscle

without building strength? If you're one of those weirdos that likes to get more muscle, not be stronger. Is that a goal? You might want to listen to that question. Then we talked about all these coaches online who have zero qualifications and have only ever gotten themselves in shape for a show.

What do we think about them? Are they great? Or are they good? Adam has some things to say. Adam has a lot of things to say on that. Also, how do you handle fit shaming? This is when people kind of make fun of you because you know you're healthy and you work out and you're fit. So you must be boring and excessive.

Six pack idiot. Uh, lastly, we talk about how to build muscle. If you're in a situation where you do a lot of running, we talk about this gentleman who's in the Marine Corps and runs about 20 to 25 miles a week. How is he going to build more muscle? We talk about all of that in this upcoming episode of Mind Pump. Do you wanna know what still blows me away to this day? Styrofoam cup with a string that attaches

and then you could talk to each other? No. This is what blows me. I find that fascinating. Till this day. Does that work? Till this day. It does work.

Yes it does. But till this day, this still baffles me. It's old science, but it still baffles me. How does my fucking voice go into a phone, go into space, come down, and come out, and it sounds like me. Yeah, it is fascinating. That's fucking weird.

Science. A lot of styrofoam cups and strings. Yeah. Oh, shit. Pretty much how it works. Isn't that what, I mean, is it like... Librations and waves. Yeah. Yeah. You is it like, vibrations and waves and, yeah.

You'll sound like ridiculous if you try and explain it. I think the same thing about, I bet you it's not that common. Television to me is just mind-blowing. Could you imagine, it's easy. Doug, you remember what it was like when television first came around

and you guys were, I think that's the magic box. Do you remember, Doug, you remember the industrial revolution when that first kickoff? What was it like to see a steamboat? I just could be excited. I mean, could you look?

Hey, Doug, what was it dinosaur life? Tell me how many of your relatives you have to eat to get to California? No, just imagine being a kid growing up in that era where you were listening, the radio was already entertaining and fascinating. You know, there are kids that, kids back then used to sit around the radio, right?

And you just listen to the radio and that was like, you listen to these shows, imagine when the television came out and you now could be entertained visually by the, not only sounds, but now you have these, these things to look at, like how, that had to have been just so fascinating to be watching humans on a television I didn't get the nickname boob tube That's so hard. That's a good question. Yeah, maybe the first porn was there

I think boob is referencing So when TV you're a boob when TV first came out it was like There were so many people opposed to it because it's gonna dumb everybody down and make everybody stupid and when phones first came out and were invented They were like, you know, why would I want a phone? I just walk over and talk to people Yeah, what's wrong with talking people in person? It's making us less, you know You got to write letters. We're gonna walk to my neighbor. I forget how to use cursive If you don't do that. Yeah, and people use a trip out and get pissed off.

Did you know, Trip of this, when photography became an art, artists who painted were like, you're not an artist, you're not painting and you're just taking pictures of things. That's not hard. Yeah, that's too easy. It's like everybody, and you got something new happens, then the older generation always thinks it's dumb. Do you find that you, every time?

Do you find that? It's a millennial thing. Do you think that you're a culprit of that yourself or do you think you're? I always check it. Always check it. Every time I look at like a new thing and I wanna think to myself like,

ah, this younger generation, I go, wait a minute. Is it just because I'm just used to a particular way of life? Do you think so? Absolutely. Stuck in my own. I'm gonna call you both out then. No way. I think I at least I try to check out.

I'm gonna call you both out then. Call me out. Because you guys are both this way with new rap music. New rap music. Oh, it's horrible. Oh, it's got to work out. Oh, yeah. Well.

Still in art. Well, hold on a second. Hold on a second. Hold on a second. Hold on a second. This is why I'm right. Oh, okay. This is why I'm right. Oh, okay Let's hear this let's hear this logic here. How many like straight up rap

albums or songs are on the top 10 of the billboards now I Don't know that zero. Yeah, they used to be rebranded it. They used to be All the time. I don't know, but because rap used to dominate music, and now it doesn't, you know what it sounds like now? The rap that's popular now is not rap, it's freaking house music with rapping. Well, okay, now that's,

and then you've got the mumbling. And then you've got the mumble rappers where I hit in the middle, hit in the middle, hit in the middle. Hit in the middle, hit in the middle, hit in the middle. What the fuck are you saying? So now you sound like painters and artists You would have been hitting him. Hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him,

hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him, hit him I'm gonna start doing the logic that you're trying to explain what's the billboard Actually talked about in the book hit makers So if you read the book hit maker is you would actually understand that more than what you're trying to explain it is So there's more to it that makes a song In fact, we immediate reaction, you know to something is like I don't like that

What makes like there's something there what makes a song a hit What makes like there's something there what makes a song a hit Actually, there's a lot more that goes to it than actually how talented the artist. Oh, that's the problem too It's it's a double-edged sword because it became a formula Well, and that's why it's been that way for a very it's been that way for a very long time There's been a formula to hit the mass so that the billboards is not a good example of So that the billboards is not a good example of I was just trying to say that my opinion That's why I've always liked more of the underground music forever I've always liked underground music.

Way more. Just such a rebel. But my point of challenging you on that was just simply because I know that you both are just despised New rap music like that as I did two about five, there may be one out there and like, you know, I'm just waiting for it. There's quite a few and I tell you what, I caught myself, I got to get exposed to the underground stuff. I caught myself, well, then you like,

Jay Cole was a great example of someone like that. So if you know, I caught myself saying the same thing, you guys were saying because I was a huge two-pock fan and that and that biggy era, I think then that era of rap music, I feel like was the best and was so awesome. And and I felt like we went through this transition of shitty rappers that came afterwards and all this. It's mumble round synthesizer bullshit. There's just more meaning behind it. Well, okay, well, that's not true. None of that's true. There's there's

Actually, there's actually so raise your hand if it's true You're outnumbered still three or two. So here miles you might we got miles in your mouth I think miles a young kid miles a young kid miles. You're familiar with two-pock biggy You feel me with like little yoddy and frickin way not Who's better? What's like a immediate reaction like don't you don't even compare yeah, what it what you're gonna fire it if you're wrong what is What's it what's on your playlist right now? Okay, so what like what's it? What's a rapper you just listen to yesterday? Okay, a sap rapper you just listened to yesterday. Oh, yesterday, ASAP Rocky. Okay. ASAP?

ASAP Rocky, ASAP Ferg. Okay. ASAP Ferg. There's a lot of ASAPs. Are you a Wall-A, J-Cole? Okay. Okay. Yeah, I see.

Okay, so. Hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, hands up, That's all opinion. I'm not and I'm not saying that it's ruining society. You know I'm talking about like new technologies and stuff that people will say are ruining like here Here's a good example, but it's popular No, a lot of people think that believe it or not when rap music when rap music came out a lot of people thought it was ruining music and It a lot of people would ruin music. Well the same same, I don't know, how do you ruin art like if for talk about how does the time period are no, no, no, I understand that.

But this is more. That's the analogy I'm giving based off of what you were saying. That's what I think it's a fair analogy. That is fair. Actually, you know what I'm really more referring to is like when you'll hear like the older generation talk about millennials and they'll say something like how entitled they are and how entitled they are

and how lazy they are and this and that. And meanwhile, the greatest general in it, you know, like monetary wise off of all these like channels that we don't understand. And also meanwhile, this generation that's so great, this older generation started two world wars, put us in the bankruptcy and did a bunch of crazy shit. So it's almost like, what do you talk about?

I just bought a book. We didn't start a world war. I just bought a book called Irresistible. It's the rise of a Dictive Tech. You got a picture of me on it? The rise of addictive technology and the business of keeping us hooked. I'm really excited to read it. My client turned me on to it.

Is it on Amazon? I didn't buy it on Amazon, but it's probably is on Amazon. Okay. I'm sure it's on Amazon. Amateur put in the show, don't you? Yeah, I know. Well, she told me it was great.

I haven't started ringing yet. I'm still finishing up hit makers right now. So I'm almost done with that and then I'll transition into, well, I'm also ringing straight to hell right now too, which is fucking fantastic. But this, she said it was just awesome, and we have been recently, this has been a hot topic on our show,

so I was like, oh, this is perfect read right now, because we just had this discussion with, who was it we are just having this discussion with? What guest do we talk about? Technology, and is it for better or for worse? We had a Q&A question, somebody asked about it. Then we were discussing it with one of our guests, I don't remember what this was. Josh Trent, maybe. and is it for better or for worse? We had a Q&A question somebody asked about it. Then we were discussing it with one of our guests.

I don't remember what this was. Josh Trent maybe. Oh, maybe it was Josh. Yes it was Josh. It was Josh Trent. We were discussing it with. Then we had it on Q&A. And then I think we had another one

that we talked about it. So it's been a hot topic for us. And I think it's a really good debate. I think Sal made some extremely good points the other day, but I'm really fascinated to read this book because she said already in the first couple chapters that she was reading, they talked about, did you know that Steve Jobs, when creating the iPhone and tablet and all those things, right, or the iPhone shit, you know that his kids weren't allowed to have one?

I did not know that. I didn't know that. I did not know that. My kids aren't allowed to listen to mine pump, so. Yeah. Yeah. Yeah, no way. It's a little bit different, but yeah, I get it.

My own iPhone's pretty. That's pretty similar. Same thing. But I didn't know that, and I think that's really fascinating. Something that you create and you create it because you think it's going to evolve us better, and then you don't allow your kids to utilize the tool. There's got to be a reason. And I think that's the point, the book is making is it's more because he understands the

addictive properties that come with it. And he foreseen the pitfalls that came with that, that hey, it's a great tool, but maybe you're not old enough yet to use a tool like this because of its addictive properties, and how much goes into engineering it to get you addictive to it. Of course. But you've got to also... There's an app. Structurally engineered all that stuff. into engineering it to get you addictive to it. Of course. And so there's, but you gotta also, there's an app, there's an app that I just downloaded yesterday.

I haven't fired it up yet. It's called, well, just having a new email and then popping up like how many? Like you can't, if you put your phone down like they, I remember like This was all when I was researching like Games and how they make them more addictive and like just that that hit of How many emails I have or like missed calls or this or that like it is so like

Compaling like you can't stop thinking about it until you pick it up and then you you check the check it and see who it was And like we've never had that before we had the iPhone I think I think there's a lot of unintended consequences and side effects of All those new technology that we're just gonna have to we're just gonna have to learn to manage because we've never been presented With these things ever there's an app called Moment App, and it tells you how addicted you are to your iPhone. So it'll like a, so it'll be a lot of time. So usage and like, yes. Yes, so every time you pick it up and swipe or turn it on

or use it, it tracks the total amount of time in the day that you were being consumed by it. And so I just downloaded it. I haven't started trying yet. I already know I'm fail miserably at it. I'm more scared of how bad I am, you know, so that's gonna be pretty, and you know, in our defense are fucking entire business revolvers. That's always my argument, you know, right? Oh, dude. Now I have everything right here like I never even opened my laptop anymore I and I so and I feel like you know I don't know how how you you justify that or how How you handle that because you know, it's not like I'm was like back in the days when I was training clients 10 clients at a day

Well, yeah, my my phone actually sat in my desk all day long because I was interacting with people and training them one on one. Where now, you know, I'm virtually coaching or talking to people or I'm having to do post and respond to people on there or we're listening to podcasts or we're emailing. You're answering something on the forum. Yes, everything is connected. Connecting is in your next poster. Dude, it's so addicting. It's so addicting. It's so fucking, you know what the problem is?

It's really easy to make excuses or reasons why. Like, oh, it's my work. Or, here's one for me, as a parent, I guarantee you all the parents listening can understand. I'll go somewhere and I'll be like, should I leave my phone? And the car I really should disconnect. I'm like, no, no, no, I have kids.

Just in case an emergency, I better have my phone on me. And I end up looking at it, you know what I'm doing, shit. You know what's interesting? I found like with the focus brain of them, if I'm like working either on my phone or on the computer, how much more like how I can block out a lot of the distractions.

That way, it's really interesting. Because like I'll do that sometimes when I'm'm because I know if I'm on my phone I want to keep it business related because Almost within it would be interesting to see like how quickly it happens But like within a couple of seconds sometimes you just oh and you check in face But it's like it's like holy shit. It's like this crazy like like drug response dude It wasn't that long ago where we went somewhere and that was it We were there and when we got back home we checked the fucking you know you checked your answering machine to see if anybody called for you

Yeah, I mean it wasn't that long that was like so we just writing it down for you It just wasn't that long ago shit. I didn't get hold of that where you were a kid you got on your bike You're like mom. I'm gonna go ride my bike to wherever. Yeah. And she's like, okay, come back at, you know, five. Okay, I'll be back and you're gone. Yeah. And doing whatever the fuck. Yeah, and you're just pissed. Yeah, and then you come back at five.

And nobody came looking for you unless you were a hell of a late and then people will come looking for you. Well, it's just, it's weird. It is to think about it, how weird it is. I really, you know, fuck, I really do need to unplug. Talking about this is really making me realize how much anxiety. Yeah, like how much this device is fucking with me

because I'm always checking where we're too accessible. Well, I tell you what, it's hard to create boundaries anymore. I pride myself on being a very self-aware person and something that I know for sure that I've caught myself in the last five years or so more than ever. I have a really hard time being present now, more than I've ever had in my life. It's crazy to me to think that I can have this beautiful woman sit next to me who's wanting to have this conversation and I can't disconnect myself from everywhere else. And I got busted for that

this morning. I never have, I never had that issue before that was never an issue. I didn't have a problem with that. And like, I have to like, it's a trip to me on how much I have to like mentally prepare to have a fucking conversation with my girl every day because what, there's, and I know there's a combination of things happening because one, when we see the same, you know, person every single day, you tend to take them for granted, right? Because they're there every day. I know she'll be there when I get home. I know we'll be able to talk about things. So there's a part of me that has that it just without even thinking about it,

subconsciously, just kind of, it's, I'm not, there's not a priority there. And then of course, everybody has work, everybody has stress. So then there's a, a natural distraction there. And then you add the fact in that we've now built a Business that is a hundred percent online and virtually and there's always a platform that is demanding my attention There is never there's never like always do something. Yes, there is exactly there is never like like okay in this time frame in this period You know all answer and address your questions or you know you can you can find me over here at this time frame, in this period, all answer and address your questions. You can find me over here at this time,

or it's like all day, 24 hours. Yeah, and I think for me, and I've started doing this already. So literally, I actually, and I'm almost embarrassed to say this, but it's part of me transitioning out of this because I know that I need to find ways to put or find systems or ways to get more connected and present.

And if that means I gotta pay somebody else, which is what I do now, like I don't check my emails. I don't because I just can't keep up with them and it's fucking super distracting for me as it is and so that's been something that I've Contracted out. It's like I need you to go through and anything that is like, you know You need a flag something and you send it now resend it to me flag So I know that this is something I got addressed today or you it needs my attention otherwise You know filter through this bullshit

and prioritize what needs to be addressed or not. Otherwise, you can go down the rabbit hole of reading all this bullshit and emails and trying to respond every single person. But it's funny too, it's not even, it's that, but it's also, if you actually calculated the amount of time that you spent, you gotta be honest now, totally honest. And we're all business men, we all have an online business.

But if you actually calculated the time for the activity, you were on there where you weren't really being productive for one. Yes, I know. It's a lot of time, dude. You know, and that's where the frustration lies, like, as like I said, like you get distracted while you're trying to be productive even.

And like, there's gotta be a way, and I'm trying to figure this out too. So this is like, this is one of those things with technology where now of a sudden you have all this access to all these things at once, and you're trying to accommodate as many people as you can, and you know, it's like, figure out how to balance that with family time and also like, just friends and like real life conversations. It's tough. So it's like, you know, like navigating your way through that

is a big challenge, but yeah, I find the biggest frustration is that, I'm literally trying to be productive, and it's so hard because there's just, there's like your mind just goes into all these different directions and I can't just channel it. Like I could have it's physical and I'm like writing it with my like pen and paper.

Like that's pen and paper and that's all I'm focused on. You ever watch it, see how distracted your kids are with that shit? You know, they'll get on there and I'll make them shut it off and we get oh We're gonna go outside and they'll complain about it. Yeah, and then ten minutes into it Of course we're having yeah a great time it reminds me of the Pro the like the the issues and problems that we encountered as societies when

food became so cheap and easily produced Where all of a sudden we had to monitor our food intake because we were becoming obese. It kind of reminds me of this. This is going to have to be something that we're going to have to learn how to manage. It's not going to happen naturally. We solved the one problem, what we created a ton of other pending issues that don't seem that big a deal, but we'll compile over time.

Well, this is why we see this rise on these companies like float station and all these meditation things and all these. You have to start from the next big business. I tell you what, right now, if you're like a guy who invests in stock, pay attention to companies that are moving in this direction, I think whether it be courses, classes, tools that help us put into practice. This is why I love brain FM. I think this is an awesome tool that helps people in this direction of becoming more present. The meditation section of this, it's only like a 10 to 15 minute,

either guided or unguided meditation session that you can do through brain FM. But I tell you what man, it fucking helps man. It really, really helps calm my mind down and get me, get the clutter out man, because there's always so much going on and getting all this information overload on all the different

black forms and shit that I need to do that I have such a hard time being present. So I've even done this before where I get home. I know Katrina will be home in the next hour and I'm like, all this stuff going on, I'm like, you know what? I can't control that. My relationship with her, I know, is suffering because I'm putting so much emphasis on the business and other things and she's such a priority to me that I have to do certain exercises like this

where I'll be like, you know what, she's gonna be home in 20, 30 minutes. I'm gonna throw the brain FM on meditation, totally calm, I'm gonna shut down all my shit. I'm not gonna be diving in any more work. I'm done for the day, no matter what. And this is how I'm gonna transition from that workflow to it's now time to be present

with my girl. And I tell you what, man, it's 10 minutes and it makes a huge, huge difference for me, man. That's been a major one. It does, I mean, my advice is just disconnect from everything, shut everything off, and except for Mind Pump TV on YouTube. We've got some great videos that we post every single day.

Yeah. Bring the bird! That will help. Bring the bird on! BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-BEE-B I'm going to land it. C'mere a quaw! Today's quaw is being brought to you by Kine-Marikoffee. 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 Kine-Marik link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off!

It's the motherfucking quaw! An English Landish! Quikwa All right our first question is from Carter's Consumptions can you build muscle without building strength? That's a you know what that's a really it sounds like it's called synthol It's no it sounds like a stupid question, but it's really not it's really not Uh, I have an example that comes to mind right away.

Bodybuilders. You can. I have done it. I've actually, well, you're talking just about how big it looks. Yeah. Well, yeah, because you're built, it's not really building, I guess.

Yes, sure, yes. Fluidized. Well, think about it this way. Like, you could become, you can become stronger without building muscle, right? By making, by really central nervous system. Yeah, really getting effective and efficient CNS activation.

Which is, so the opposite muscle will be true too, right? Absolutely. This is a great question because I think only like six people below this question was, and so we're kind of doubling this question up was a female who asked, can I build strength without building muscle? Because she wants to be stronger, but she doesn't want to get a bunch of extra muscle on her.

So, yes, I do believe it's true. The guy who doesn't want to get stronger, but wants to build bigger looking muscle. Oh, I understand that. Is. No, I don't get it. Does it resonate with me? Oh, it totally resonates with me.

To make my car look faster, I don't want it to be faster. Oh, it totally resonates with me. No, car look faster? I don't want it to be faster. Oh, it totally resonates with me. No, why would you want to be like a bubble? Why would you want to be bigger without being stronger though? Well, here's why, because when you train to be strong, there is a lot of potential risk that comes with that too. Oh, okay, sure, I can do that. And to, so just so you don't have to move heavy weight

more risk. Yes, I'll tell you, I'll tell you right now, I, I dealt with more issues when I started training, low repetitions and heavy strength training, than I ever did. Now, I got stronger and a byproduct of that later on was I built more muscle and stuff, but when I was just training for aesthetics to look good on stage and to look awesome when I took my shirt off,

I was all in the high-perture V-phase all the time. High reps, high reps, high reps, and I was not a really strong guy. And I used to say this, like, I never once in my life took my clothes off, and a girl said, how much do you squat or how much do you bench press? So that was my way of explaining that to the person who thought that was so crazy and abnormal is, listen dude, I, your girlfriend doesn't care. Yeah, exactly, your girlfriend doesn't care

how much I bench press, why the fuck should I care? So, and when you, when you build, trying to pile drive, you need some strength. When you build, when you build high-purchase strength like that, or when you build these bubbly-looking muscles, like the term they like to use, right, or like what bodybuilders look like, or what I look like when I get on stage,

you get stronger too. Like you're not gonna be weak. Like I wasn't weak with these, but you're not gonna be weak in big muscles. Like you're gonna be a lot stronger than the average guy, but you can look a lot stronger than what you really are because you put so much emphasis on hypertrophy training and you don't put a lot of focus on strength training.

Now, this is kind of cool now because this break it down even further. Can you cause muscle fibers to grow without them getting stronger? That's a better question because you can actually make your muscles look bigger without growing the muscle fibers themselves. A bigger muscle fiber contracts harder than a smaller muscle fiber. If all other things are equal. So if you have two muscles, let's say, you know, both identical except one has bigger muscle fibers in the other and everything else is equal in terms of the energy usage and efficiency and central nervous system adaptation, the bigger fiber is going to be stronger always. All those things being equal.

However, you can make your muscles bigger in size without increasing muscle fiber size, and a lot of this has to do with the, what's called, circle plasm within muscles. And this represents all of the non-muscle fiber structures within muscle and all the fluid and stuff within muscle. And this actually makes up a majority of your muscle, the size at least.

So when you flex your bicep and you're looking at your bicep, you're looking at a lot of its size coming from sarcoplasm, more so than actual muscle fibers, which is why I could take someone to hydrate the hell out of them and their muscle fibers the same size, but they've lost lots of size because they've probably lost that circle plasm. So you can definitely do those things.

What's more common that I see, because this is kind of uncommon. I've never in my life had someone specifically tell me, even people like you Adam who trained, they don't necessarily aim for this. Yeah, I wouldn't be, I'm not, I wasn't anti-strength. Yeah, I know, I wasn't like like I don't know anybody that's like Oh fuck I gained 15 pounds muscle, but I got way too strong like most people don't

be shreds. No campaign. Don't aim for this. I see the opposite though more I've I've had lots of people athletes in particular especially athletes in weight classes and women and women Definitely who say hey look I want to get strong, but I want to look like a big muscular. Yeah, but I don't want to get big. And that really comes, most of that comes from CNS activation and efficiency, like really getting the central nervous system to fire forcefully and efficiently. Most of it you see them doing like a lot of high reps is being professed where it's like, you know, like, why don't you try like one to three reps?

You know, why don't you give that a shot and like see how much strength you're gonna get from that if you're not trying to build, you know, size and ball. Or do some like explosive type lifts, like Olympic lifts. The best examples I can think of of strength without size is an Olympic lifter. And I'm not saying that Olympic lifts

are muscular because they are, but if you look at the amount of weight that they can move in relationship to the strength, whole leech, you'll find 150 pound Chinese weightlifters squatting, I'm not talking about a snatcher, anything, just regular squats with 500 pounds. I don't know very many 150 pound anybody that can even squat, you know, three or 400 pounds,

let alone a weightlifter. And they're not huge. So efficient at that recruitment process, like so quick, and they can charge up this, then amp way up, you know, with their central issues. And here's the other thing, like, if you really did build lots of muscle without strength, you've like reduced your performance a lot.

All you've done is gotten heavier with less strength, so now you don't move as well. You're not as comfortable. Yeah, in your body at that point. Yeah, I mean, you'd be better off getting really, really strong in being the same way. I mean, imagine if I had my strength, so I weigh about 188 pounds right now,

let's say I weighed 120 pounds, but I had the same strength. Oh my God, I could do, I'd do pull-ups like I'd fucking like nothing. Like I'd be able to do handstands and run around on my fingertips and do all kinds of crazy shit. So, but-

I think there's an ad, that's why there's an adversion, like I have like like internally, it's because like you just know, like if that's your goal and then you, and then you extreme of that, is now I'm losing a lot of function as a result because my strength isn't really matching my new body mass.

The other thing too is one thing that I noticed for myself and for my clients is when I was able to increase their body's ability to handle more frequent workload that sometimes they didn't necessarily get stronger, but their body adapted in ways that allowed them to work out more frequently, and that resulted in more muscle. So like, you know, you were squatting twice a week, real heavy, now we're squatting three days a week, or we're adding trigger sessions,

or whatever, focus sessions. So you're not, and there may be their strength. Didn't really go up a whole lot. But the now that their body is able to handle more frequency and they they see more muscle size. Yeah, because then they naturally drive their volume up, right? Exactly. So volume is one of those two, because a little bit of strength endurance, I mean, strength endurance will contribute to muscle size as well, too. So and I guess that is strength, right?

So what I mean by that is, it's a different type. What I mean by that is, let's say your max reps with 300 pounds in a squat is 10. Let's say that that's the most you could do for 10 reps. And now, and when you do five sets of that, by the time you get to the fifth set You're at six reps because you're fatigue so much now. Let's say you train and you got more strength endurance Let's say that your your max ever for squats still hasn't gone up So you can still only do 10 but when you do five sets now in your fifth set, you're still doing 10 So or nine or whatever you're not stronger in the classical sense, like you haven't done more reps with that weight,

max reps, but you're able to do more reps because you have better strength, stamina, strength, endurance, that will equate to more muscle. So I do think that for the most part building muscle we'll see some type of a change in improvement in some type of performance. And you may see some negatives and other types of performance.

So like long, long endurance building lots of muscle will probably take away from that. Like if I'm a long distance runner and I gain 10 pounds of muscle, I might get stronger, but I may lose endurance because now I'm running with 10 more pounds on my body, so, but very good question though. I thought it was good. You know, it seems silly when you say it at first, but it's okay. No, I know it's surprisingly has a lot of,

yeah, we had a lot of conversation there. I didn't think it was possible. Initially, yeah, from the question. Just like stupid questions. I had saw the girl had posted not underneath it the opposite of it though Oh, there's a good there'll be a good discussion because I know I know people so quick interruption by our sponsors You guys lots of people been asking us how they can support the mine put mafia family our first one is our Chimera coffee that we love you guys go to chimera coffee dot com that's chimera with a K for 10 percent off

Don't forget mine puppet to check out we also have our's Kimer with a K for 10% off. Don't forget, mind pump at the checkout. We also have our big top beard company.com for 33% off, also mind pump at the checkout. Check out, also brain FM. We talk so much about this for sleep and meditation. It's brain.fm for 20% off, also mind pump at the checkout. You guys, we also talk a lot about books on here

all the time we're using that audible. You guys can get a free trial, 30 day trial plus one free audio book. If you go to audible trial dot com forward slash mind pump. And then last, we get lots of people asking about Ben Greenfield CBD supplements. So we hit him up to hook you guys up. You go to get nature blend dot com forward slash mind pump for that discount. Our next question is from Jenny Burns. How do you feel about fitness lifestyle prep coaches who don't have any certifications or credentials and not a whole lot of experience?

What do you think is the best recipe for a perfect coach? Oh, Jenny. Oh, Jenny. Jenny. Wow, so this, you must be just tuning in to Mind Pump because I think I must have went on like a six month rant about this when we first started Mind Pump because it was a hot day.

The olden days. It was a hot topic for me when I was competing. I was floored by this. I am connected to a lot of pro men's physique and bodybuilders and bikini athletes and their coaches. Without saying any names, lots of them are big names in the industry and have a lot of big name athletes underneath them. And so I thought, well, this is great because when I start competing, I have these people

to kind of reach out to and hear their advice on how I should get ready for a show since I didn't know what the fuck I was doing. I mean, I know a lot about nutrition, I know a lot about training, but I don't know shit about competing. And I know it's a sport, so it's unique in itself. And I'd never been in that shape before. So I thought I would get some great advice. Well, what I started doing was I started before I even

was in prep, I was just proving to myself that I could diet and get into stage ready shape. I started going around and, you know, talking to my buddies and their coaches and listening to the advice they gave me. And I'm not the type of person that, when I hear really stupid advice, I don't just say, like, hey, that's really stupid advice or like point that out to somebody. Like, I'm more respectful than that.

And I'm in your world, your bodybuilding coach, you've been one for 10 years and you've done all these accolades in your career. So I don't want to come in and who am I to say what you're doing is wrong. I'm just there to receive information. So I'm gathering all this information and I went from coach to coach to coach and I started realizing, oh shit, these guys don't know a lot. These guys are giving out bro science like really bad.

And dangerous advice. And very dangerous advice. And then you ask yourself, because I know the next thing that people think right away is, well, I mean, if they have Mr. Olympia and they have these bikini competitors, and they have these people that look like you. They're doing something right.

They're doing something right. They're like, well, yeah, absolutely. And let me explain how this is. And I'm going to give you a little bit of an extreme analogy, but it's not that extreme to what's going on here. If you take your core, can take where it currently is right now, and you reduce it by 50 to 75%, and you increase your movement by like 400%

by adding a cardio session to two every single fucking day, and a ton of training volume. Yeah, you're going to lose a fuck ton of body fat for sure. I mean, that's just, that is science. Like, it works that way. But that is not ideal. And that is not what you need to do to get in that kind of shape. And in fact, there's a way healthier way to do it.

And there's a way smarter way to doing that and there's a way smarter way to doing that and in that way Is extremely dangerous and it works for an even smaller population of people and very few people Get come out of it not completely fucking up their metabolism So we have a friend who went through it Who against our wishes? Who's like, hey, I'm gonna do do a physique competition. And this is a guy who's got decent genes. He builds muscle pretty well. He's a big dude. I don't want to say his name, but he went and hired this well-known coach in the area who's given some of the

dumbest advice I've ever seen. And we saw his body like melt. And I don't mean in a good way either. And he hit the stage. and one of the reasons why he hit the stage looking terrible was because he wasn't on gear. He didn't take a lot of steroids and this coach coaches people, typically coaches people who are on a lot of gear. So they get away with this crazy shitty dieting and training. And in your natural, you're gonna go up on stage, you're just gonna lose a lot of muscle and be smooth.

Well, so much what happened. Somebody said this really well that a lot of these guys get the end girls, get in this great of shape despite what they're doing. I mean, it's just because they've got either really good genetics or they're hopped up on a ton of gear. And so their diet and program design doesn't have to be that on point because they're taking so much synthetics and they're pushing the body so hard and restricting so many calories that yeah, it's, you know, you're going to get lean, you're going to get ripped by those factors. But there's a way to do that in a much healthier way.

So this was what got me to get into coaching. I had no, first of all, I had no desire to compete. Then I got into competing because I wanted to show everybody watching me go from fat to fit, watching me get into this, get into a sport that I know I don't belong in. And by the way, I mean, I don't belong there is I don't have the right body type for a body builder. Okay I'm not I'm going to have said this a bunch of times on the show I'm built to swim in a pool. I have little waste, long thin legs, huge wide back, long monkey arms. These this is not the best if you want to look symmetrical on stage. My body. You're built like a canoe. Yeah, my body's just not naturally symmetrical.

So man, the boat. Which is why I wanted to do this, because I wanted to prove that even somebody like me and somebody who is not ideal for the sport can get into the sport and can do it. So that was the whole idea and concept of me getting in. Then when I got in there, I saw how terrible all these coaches were.

So then I thought, okay, let me start helping some of these athletes and coach them. And I actually built a very successful business online coaching off of all the fucking athletes that were getting fucked up from all the other coaches. That's pretty much all I coached. I didn't get a lot of first timers. I got a lot of people who had been coached by other people in the industry and had found out about me and how they were photocopying plans and handing them to everybody. I get blown away because now I'm doing some online coaching and I'm seeing some of the

stuff that they were sent from other coaches and What they do is they do a lot of meal plans the meal plans are very standard Here's your 1200 calorie meal plan, here's your whatever. And it's the same fucking thing that they send everybody. So it's just eat these four meals a day and this measurements and it's very, very black and white, very unindividualized.

And it's just, for some people, it can be very dangerous because they're not asking about food and tolerance as they're not asking about anything. There's no longevity involved. I mean, my, here's my view on this. First off, people who advertise to be a fitness lifestyle prep coach or fitness health coach who have no experience doing this with other people who've only gotten themselves

to look a particular way have no integrity. These are people have no integrity. It's, it would be no different than me advertising myself, as a doctor or as a, you know, at architect or anything, because I built a shed in my backyard. So here hire me and I can build things for there's no integrity on these people's parts.

But on the other side of it, it's really up to you as a consumer, okay? Because if someone's telling you to eat glass because it's good for you, you should know better than to eat that glass and choke and die. So, a lot of this is on the consumer. Education does help. So I think that's a first step.

Like, what kind of education you have, what kind of certifications you have, that at least shows a little bit of that the person has some kind of incentive to learn, you know, how to be a coach. You know, so I'd say start there. Number two, look at their experience. How many people have they worked with? Who have they worked with? Talk to those people. Talk to the people they worked with.

Yeah, definitely. Oh, anything. Definitely talk to the people they worked with. Yeah, definitely. Oh, anything. Definitely talk to the people that they've worked with. And talk to people who they worked with a long time ago because what you'll find especially with competitors is someone may have gotten in shape for a show, but now it's a year later they stop competing because they've done so much damage in the body. It's really tough though, even with that because it is hard because a lot of these a lot of these even athletes that Hi were hired by this coach. They actually don't realize

Yeah, that there's this there's a big misconception with competing that It is fucking tough and it takes discipline and hard work and peak week is crazy and you've got to do tons of cardio and carry the top of where and you got to do all this stuff and very few make it. And there is this something about being a martyr with competing that has become this huge epidemic in the in the competing world. And it's perpetuated by these coaches that are coaching these athletes this way. And then the athletes don't know any better

because they think that's the process. And so, and the guys before them or the girls before them that were coached by this guy or girl got in great shape. And if you actually go ask those, their clients, they might tell you like, oh yeah, he's great. Like he fucking got me shredded. I was shredded.

I was the best shape of my life, but hang in there. It's going to be tough. And then it turns more into that, like motivating each other to keep going and press through and beast mode and you got this and no days off. And it turns more into that than really like stepping back and going like, should it be like this? Should I have to like, do I really need to go to this? Do I really need to eat tilapia and fish and do cardio

every single day for an hour plus my weight training, every single day to get in shape like that? Nobody's asking these only formula. Yeah, nobody's asking these questions and they should be asked and I and I and I have a big issue with it and I have a hard time. I kind of like let it go after a while. I mean, I I ranted on this show for a for a good six months there, maybe more about the the issues that I saw in the competing world. And I don't think it's getting any word or any better. I think it's getting

worse because more people are getting involved and like the new trend is this. You know, you hire a coach who teaches you how to get ready to compete. You compete, you then now become a coach because you've done a show and you now have lots of people that are asking you how you did what you did. And it's just this crazy thing that's happening right now where everybody who competes in a show now

thinks that they're qualified to teach others how to get in shape for a show. It's a relatively new thing because of social media. So here's what I think is gonna happen. I think there's gonna be some self-regulation going on. I would not be surprised if this is already in the works, if it doesn't already exist. I wouldn't be surprised if there was an online

coaching certification, or if there's one in the works because- Oh, we've talked about this. Yeah, we've talked about doing something like that because this is something that's new and growing because it really didn't exist much. Oh, let's take this as a demand for it because I know like even in the little gym that I train out of

it in Santa Cruz, like I know a couple people that have done bikini and have done physique and like they get hit up all the time just by random people because they're just an awe of that physique and they they go up to them like, I want to know the process, you know, take me through and it's like they just competed, you know, they don't really, like, they just followed the protocol with the coach handed them. And so I don't really feel like they're, and they inherently know they're not really equipped to teach this person specifics. But at the same time, the demand is there. And so I feel like some people just see that and they're constantly getting this influx of like emails. And hey, I want you to coach. And so I feel like some people just see that and they're constantly getting this influx of emails and, hey, I want you to coach.

And so it's like, well, you know, so they'll start coaching them. I had one lady who told me all the supplements her coach told her to take. She was spending like $350 a month on all these supplements, many of which when I looked at that shoulder, I told her, so tell me what you got and I looked up at the ingredients.

And I'm like, this dude just sold you, I mean, that's all he did. So he supplements and this bottle of this supplement has got a lot of the same ingredients as this bottle of this supplement. But for whatever reason, he says you need to take two of them, you know, these two things. It was just, there was no rhyme or reason. I would venture to say there's a lot more shitty coaches than there are good ones. Oh, they're way way more. I, it's probably, it's probably very difficult to find a good one. It's very hard. I would love to and put this on the list, bucket, or the bucket. We'll put this on the list of things for Mind Pump

to accomplish and knock out because I think that I would love to do some sort of a mind pump approved, you know, virtual coach because that is the future of coaching and personal training. I do believe is virtual. We have the ability now to connect to people. We have the tools and resources to assess them online and to connect right away and for them to be able to watch their programming and everything. I mean, it's where we're going. It is the direction and there is a need for someone to this.

And as the consumer, okay, the average coach costs somewhere between $250 and $500 a month for this coaching. You can get, if you're a competitor, Maps Black is like 130 something bucks, okay? So you can get Maps Black, you can get forum access though and then our nutrition guide, you can get all that for under the price of what it would cost you to have a coach for a single month.

And the forum is full of not only the three of us in there coaching and helping people, but it's full of other doctors, PT's, Cairo's, nutritionists, there's all kinds of brilliant other trainers that are inside, there are other competitors that are at the professional amateur level that are inside that have been going through the programming. So you really wanna help somebody, like send them that way.

And they can learn about their body through guidance from all of us and others that have gone through that same process for a quarter of the price of what they would pay some shitty online coach that's actually gonna end up setting them backwards. and others that have gone through that same process for a quarter of the price of what they would pay some shitty online coach that's actually gonna end up setting them backwards. So, did you ever have frustrations where people would hire you, Adam, and they're just like,

well, just tell me what to tell me everything I need to eat and that's all I wanted to do. Just give me a meal plan. Oh, not only that, I have a situation that's happening right now, and I know she listens to show everyone else every once in a while, so I'm gonna bust her out a little bit. Shout out.

Yeah, so she hired me. What's her first everyone's in the while so I'm gonna bust her out a little bit. Showdown. Yeah, so she hired me. What's her first and last name? No, I won't do that. She hired me last year and she's a friend of our, she's a friend of Katrina's and when she hired me, I'm very transparent with people. So I will look at your body and I'll tell you like,

you're not ready to compete. You're just not. You're way more than 10 weeks out from finishing in top five of even an amateur show. You've got a lot of building to do and see a lot of online coaches won't do this because they want the money because we just want to shred you down. Yeah. So, and, and that's how they get approached. And so many times I get approached like this, there's a show in November, me and my friend want to do it. And we heard your great coach, can I hire you to coach me to that?

And when I look at where they're currently at and assess their nutrition, assess their training, I have a pretty good idea if that's even possible for me to do that in a healthy way. And so what I'll tell them is, you know, you're not ready for that. You need me to coach you and get your diet ready, get your body ready before we head into prep because prep is just catabolic.

You're just destroying, breaking down, breaking down, breaking down, breaking down. There is no building up going on in prep. Prep means you've already built the physique that's ready to get presented on stage. Now we're just peeling away the body fat to present this physique. And in order to do this in a healthy way, you should have a healthy metabolism that's being fed properly. And you should have a good regimen built. And you should have a physique that's already kind of sculpted that's going to

do pretty well on stage. Otherwise, you're spinning your wheels. So this girl that hired me, do pretty well on stage otherwise you're spinning your wheels. So this girl that hired me, when I looked at her, and I told her, I said, you know, what we're gonna do is I'm gonna start coaching you, and we're gonna start building your physique, getting your metabolism working well, and during that process, I will let you know when I think we're 10 to 12 weeks out

from getting into a prep, and she was with me for a good three, four months, maybe longer actually. I think she was with me like five or six months now I think about it. And she was really frustrated because she's like, I really wanna do this show. I really wanna do this show.

And I'm like, I can do that. I can do that if you want, but you're not ready. You're not ready to do it right. And you're not gonna do very well. And you're not gonna feel very good going there. Long story short, she went her separate way. She just recently about three months ago hired a coach to get her ready for a show. And she's been prepping for this show and her and Katrina talk on a pretty regular basis. And she's now expressing all her frustrations with Katrina because she's two weeks out from her show right now.

Katrina showed me a picture of where she's at. She looks no better than what she did with me when I told her she's not even 10 weeks out for prepping for a show because she's still got a lot to build and sculpt and she is doing two hours of cardio every single day and weight training seven days a week. And she's eating less than 1,500 calories. And she's seeing very little change every single week. And she's got two weeks to go. I better hormones are all over the world.

And I know she's completely, and at this point, she's committed to just see it through because she told herself. Put all the work in, right? And I remember when Katrina, when they first started talking about this about a month or two ago, and Katrina started getting all frustrated, and I'm like, honey, relax.

You know, she's like, I just can't believe all that time that you spent with her and you've taught her all these things and you've said all this, and I know she listens to my pump. How is it not registering for her? And I said, you, some people have to just go through it and see it for themselves. I said, you can't, I said, this people have to just go through it and see it for themselves. I said, you can't, I said, this is the, you know, let them get burnt.

This is, I'm used to this. I've seen this my whole career where no matter how much great information I tell somebody, it's frustrating. It is. And you just, as a coach and as a trainer, like you finally learn that you can't, all I can do is I can provide you the information.

I can show you where the water is. I can't force you to drink it and She is now in this process of finding out that it isn't just that simple of Tell me to do this this and that and how I need to eat and how hard I need to train and I'll follow through and do it And then I'll be ready for a show. There's much more going on learn things as you go Yeah, and we just ox, but it, you know, it's part of it. Well, and we recently talked about this on another Q&A where we talked about the body systems and how many of these systems are crucial to your body working efficiently.

And if you're not fueling it properly and you've been abusing these other systems, it doesn't run efficiently. And when you ask it to get into competitive shape, oh my God, are you looking for an uphill battle if your systems aren't all running right? Yeah. Next question is from Darcy Annie 90.

She's asking, how do you handle fit-shaming from friends and coworkers? It's fit-shaming. You know what's irritating about this? What was us in general? This is what really fucking irritates me, is that there are always categories of people where society says it's okay to make fun of them.

And fit people, muscular people in particular seems to be like it's all good. Like it would, if I, let me put it this way, if I made a commercial on TV that made fun of fat people, right? Made fun of people who are overweight. Wow, what I would be hammered. My business would go out of business,

people would say I'm an asshole, and now if I made a commercial making fun of a body builder or a fit person as being like obsessed or whatever, oh wait, sorry, I've been done. That's right. It's all over the place already. It kind of irritates me. It really makes me angry.

We do this across the board, right? It depends on, you know, there's certain religions that are okay to make fun of, and not others. You know, all these different, it really irritates the hell on me. But before I get into the fit-shaming, I will say this. If your family has a problem with your exercise and diet, family and friends have a problem with your exercise and diet, make sure that it's actually fit-shaming that they're doing,

and they're not actually concerned for your health, because I've been in many situations where I've actually tried to work with people who were overworking out and under-eating, and they just thought they were being fit-shamed. There was this girl that I knew who developed, oh, she got divorced and developed horrible, self-body image issues, or just self-image issues

in general, cause her husband left and whatever. And she just started starving herself and overworking. And she got unhealthily, just very unhealthy thin, like just very, very skinny, under-nourished, over-worked, skin look bad, she had bad energy, and she would come complain to me about how her parents kept telling her that she was too skinny. And she'd come telling me, like, oh, she's like,

people just, you know, they're so jealous because I'm just healthy now and I'm exercising and I'm eating and they keep telling me I'm too skinny. And I remember having this whole conversation where she was talking before like 10 minutes about how people are just so jealous because now she's fit in this and that. And I remember like thinking like,

how am I gonna put this to her? Like how am I gonna award this to her? And I told her and I said, well look, I said, cause she was putting me in that category, right? And I said, listen, I said, I'm in fitness, okay? I'm in the industry, I understand. What you're talking about is that, however, I think that some of their concerns may be valid.

You do look like you may be undernourished, you may need, you are underweight, and you're over training, because I know what your workout looks like, and she did not like that at all, and did not want to listen to it. So, number one, if you think you're being fit-shamed because your family and friends are telling you

that you look overworked or too thin or your face looks drawn in or you need to eat more food because you're not eating enough and stuff like that, that may not be fit-shaming. They may actually be concerned for you. Now, that being said, does it say that's one side? Yeah, now that being said, there is the real issue of fit-shaming

where I've been to parties or I've been to events where people are eating pizza, and I'm enjoying myself. I'm having a great time, and I just don't want the pizza. It just doesn't... The bad sides of the pizza don't outweigh the benefits of it. At the moment, I don't think it's a big deal. And so people will ask me, well, why aren't you having any pizza?

I've done this at birthday parties, right, for my kids. Yeah. And the parents go, I eat a cake all the time. And the parents will be like, we'll say, how, have some pizza. And I'll be like, oh, no, I'm cool. I'm cool.

And I already had lunch, I'm good. They're like, oh, man, come on, man. You can have fun sometimes. It's not that big of a deal, just one slice is gonna hurt your physique or and they'll fit shame me. And I can totally understand how irritating it could be for somebody because,

first of all, I don't want the pizza, it's not that big of a deal. And you're making it sound like, here I am, this guy who doesn't like to enjoy himself, it doesn't enjoy food, I'm super obsessive about the way my body looks, which is totally wrong. But in reality what they're doing is they're making themselves feel a little bit better, you know, it's like,

it's like when you're working out and you're trying to get stronger, and then you work out with that guy who just as twice as strong as you. And he goes home and you're like, well, he's on steroids, fuck that guy. Yeah. When in reality, he may not be,

he just may have superior genetics and just can kick your ass. A lot of people, they say that, because it makes them feel better about themselves, about their lifestyles, about the fact that they don't pay attention to these things. It also sheds a light on their own, about their lifestyles, about the fact that they don't pay attention to these things. It also sheds a light on their own, sometimes their own. Oh, they're projecting their security.

Well, they're also their unhealthy practices. I have a family member who has kids who've got really bad food allergies. And I will talk at family parties and stuff because I have other family members who are, I'm not the only one in my family that's really into health and fitness. I have an uncle who's a Chinese herb specialist,

he's actually a licensed herbalist, I have an aunt who's a nutritionist, actual certified nutritionist, but then she's also very much in the wellness side. And so when we have family functions, a lot of times I'll be talking with a three of them about all these new things that we've been reading. We have great conversations. And I have we have family functions, a lot of times I'll be talking with a three of them about all these new things that we've been reading We have great conversations and I have this other family member who sometimes will come and talk or listen to us

And I'll be talking about for example like the role of the gut on Autoimmune issues and how certain processed foods and artificial sweeteners and certain things can affect that and she will get Immediately offended, you know, oh well, you know, it's not always that. And you know, my doctors, and I can tell, it's because she thinks I'm singling her out as if she's doing something wrong for her kids. And maybe she isn't doing all the things that she could be doing, and which I totally understand because raising kids is hard as hell. Anyway, and you throw food allergies and shit like that on top of it.

Very, very difficult. So people just take it kind of personally. I mean, really defensive. Yeah, like I've been to parties where I don't want to drink. And again, there's a benefit to sometimes drinking with your buddies and friends. But sometimes for me, it's just not worth the, you know, the negatives. Like I'm here, I'm already having a good time.

I don't feel like I want the alcohol or need it. I'm enjoying myself. Maybe I had an edible earlier, so I'm already inebriated anyway, right? Yeah. And people will think I'm like, those makes, they'll say stuff to me like I'm, you know, like I'm some kind of like, I don't like to party or enjoy myself

or, you know, I'm so not normal. And it used to piss me off and I used to fire back. I actually had a moment a long time ago where one of my cousins kept making fun of me for not drinking a beer and I was totally laughing it off, laughing it off. And as he got drunker, the joking got more, you know, worse or worse.

And he started poking fun at me. So finally, as he was smashed and he was making fun of me for not drinking beer. So I walked over and I ripped a shirt out of his pants, and I slapped him in the belly, and I said, well, that's why I don't want to drink, and I fucking totally destroyed him. I heard his feelings really, really fucking bad.

He's fucking awesome. And I felt really, really bad, because the two degrades. Kids don't do this at home. I let him get to me, you know what I mean? I felt really, really bad. And so now, really, what, you know. How long, how long goes that?

That was years ago. I was like 10 years ago. I was gonna say, it's probably a long time. I didn't imagine you'd get that. Maybe more, maybe 15 years ago. The way I handle it now is I just, I just don't let it bother me because I realize that that person

is probably projecting their own insecurities. They probably feel bad or guilty for not eating healthy or moving or maybe not doing those things. They feel like they're failing. And I just don't let a bother me. I don't even think it's a probably. I think it's a certainly. It's a certainly.

And this reminds me of success, shaming. And that was something that was common in my family that I struggled with when, because at a very early age, I found success in business. That's weird. And I drove myself really hard to get there. And for me, that was a big deal.

And I remember I had a really hard time because I'd come back to my family and I would share stuff. And my family, some of my family members, not all of them, some of my family members would make me feel almost guilty or make me feel bad for working hard and making money. And I struggle with that for a long time until I realized that that was their own insecurities because they weren't successful.

And it's very similar to the fit shaming. And when you learn to look at it like that, that it's a direct reflection of their insecurities, it's really a compliment to what you're doing. Because you're doing such a fucking great job at it that they see it and they wish they could. They wish they could because I don't know anybody, I don't know anybody who hasn't tried to get in shape

at one point in their life, especially if you're mid 20s beyond. I don't know anybody. I don't know anybody who's 25 years old or older that hasn't attempted to get in better shape than they currently are at one point in their life. And most people are unsuccessful at it. And then they see someone like you who's making sacrifices and not having pizza or cake

or carrying your food around in Tuplware. I mean, definitely that was, I mean, I remember when I first came in to Katrina's family and that was six years ago. Oh, I bet they got offended. Oh, they did. And it was nonstop, to the point where I told her that, hey, here's the deal like

If I if you can't defend me or stick up for me with your family I'm not gonna come to the family events. I can't I can't take it anymore. I can't take Every time I go if I bring my food because Everything they cook and make doesn't fall in line with what I'm currently doing for myself And they get offended because I bring my own food like I can't deal with it I can't doing for myself and they get offended because I bring my own food like I can't deal with it. I don't and I don't want to deal with it. I don't want to it turns into this back and forth thing because they feel insecure about

how they look and where they're at with their current health that they're going to make me feel bad about doing some of that. So I just won't put myself in that situation anymore. So I remember having these discussions with her and the irony of all of it was when I first started that and they were first getting to know me and then they watched and then they watched my whole journey from you know fat to fit and then competing and then going pro and all that. They were that was a you know several year process that they saw and to this day process that they saw and to this day, they've all sat me down many times and said, you have no idea how much watching that was inspiring for me.

And he goes, I remember when I used to give you shit for bringing your food around, I've just never seen anybody say they're going to do something like that and then stick all the way through it and then to that level. So there's a part of them that really deeply wants that. So if they're fit-shaming you deep down inside, they want what you have. They want that discipline, they want that, and Misery loves company,

they much rather pull you down, then lift you up, and it's unfortunate, but don't take it as like a, a bad thing as a compliment. Dude, it's, it's, we're all, can be guilty of it. All of us, I mean, for me, I use it as a moment to self-reflect. When I meet someone, or I read about someone who's doing something extraordinary,

my instinct is to bring them down a few notches. Like, if I see this dude who's successful and got a yacht and he's traveling the world and he's doing, I instinctually wanna say like, oh, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, he's, yeah, or he's not really happy. Yeah.

You know, he's miserable because, you know, whatever, you know, he's, he's trying to find happiness because he's natural. Like, I don't know the guy. He could be fucking happy as hell. He could be stoked. Yeah, he could be totally stoked doing all these things. And maybe I'm saying that because I'm not able to do what he's doing because I'm not

doing the things that he did. Right. And so it makes me feel better for not doing what they're doing. So it does one of two things for me. A, I self-examine and I say, okay, am I not doing the things that that guy's doing to be where he's at? And if the answer is yes, then I know that I could if I did and the other answer the other thing is If I'm not and I don't want to I'm okay with not being as good as that person that particular and that's fine too Yeah, like you're the awesome at that. Yeah, there's nothing wrong with that let them do their thing and

You're gonna make fun of people. My golden rule is the kind of fall South Park, dude, you gotta make fun of everybody. You know this bullshit singling people out thing, make yourself feel better, like just make fun of yourself, make fun of fucking everybody. Stop crying. Absolutely.

Austin A Smith is a Marine who runs 20 to 25 miles per week. The question is how does one run that much and gain muscle? Oh, good question. You can build muscle. You can build muscle, but you're gonna be. Uphill battle. Very challenged, because yes, you are burning a lot of calories, so you could make up for the calories with more food,

but that's not really the main issue. That's part of the issue, but it's kind of a fat, that's a black and white easy remedy, right? Okay, if I'm, if I'm burning, it's teaching your body. Yeah, if I'm burning all these calories, all I gotta do is eat those calories, and then voila, I should be able to build muscle.

It's not that simple, because what's happening when you're running 20 to 25 miles per week, which is probably anywhere between, I mean, you're looking at 40 to five, four to five miles a day, five days a week, is you're sending a signal to your body to be very efficient at running, which means it's gonna want endurance, and it's gonna wanna be light.

Which means muscle is not helping the god. No. So it's going to resist building muscle because muscle, it's heavy, and it costs a lot while you're trying to do these runs. Remember, your body is gonna try and get good at whatever you're telling it to get good at, and a big muscular body is not the ideal body to run, you know, four to five miles every single day.

So, that all being said, knowing that that's the case, here's what I would do if I were in this situation. Number one is I would focus on strength training, heavy strength training, and I would not do a lot of it. Because you're doing so much volume of work and you're already doing so much endurance of stuff, for someone who I know who's doing 20 to 25 miles a week of running, I'd have them bump their calories up, so he'd eat a lot more calories.

But then I'd also have them lift weights twice a week. That's about as much as I'd have someone lift. And it would be focused around the big, heavy compound movements. The workouts wouldn't be super long, and the goal would be to try and get stronger on a week by a week basis. And that, in my opinion, generally, would be probably the best approach. This reminds me of, you know,

if I look back at my lifting career and if I had to pick the single most impactful thing that I did to help me go from being this, you know, 165 pounds, six foot three, you know, when blow me away, type of deal, physique, to building some serious size on my body. The number one thing was stopping playing basketball. I was playing ball every day.

I loved basketball. And- For like an hour or two hours a day. Oh yeah, every day, every day for an hour or two, every day. And I was lifting five to seven days a week. And I was eating anything and everything I could get my hands on. All the gainer shakes, all the fucking cheeseburgers and fries milkshakes, anything I could consume. I was trying to consume and I just could not for the life of me.

I mean, I could add maybe five to 10 pounds, but then within a couple weeks of just not focusing on eating enough, it would come right off. And I battled with this for many years until I finally decided that, you know what, I cared more about building the physique than I cared about being in good basketball shape. And it was like an instant 15 pounds like right away of muscle. And that was just like what Sal was saying was, I stopped sending this signal to my body that because to be an agile basketball player, it is not advantageous to be a 250 pound ball of muscle running around.

They just don't compliment each other. And the body knows that. And if you're spending more time running around than in which you are, right? Because if you're running 20 to 25 miles, like you said, four or five miles a day, you're running almost more than you're actually spending lifting weights.

So the body is gonna prioritize where you prioritize. And if you prioritize it and being a good runner, then it's going to do, it's going to build a physique that fits what a good runner, then it's going to build a physique that fits what a good runner looks like. And so it's kind of tough to do both. And I think the advice that you gave is phenomenal because the other thing that I put together was,

I also had the mistake of the next big transition for me of putting size on was, even when I stopped basketball, I still was a seven day a week high intensity weightlifter and actually when I cut back to training three to four times a week and slowed down and gave myself rest periods for two, three minutes long. I never did that before. I never, two, three minutes, I would go insane sitting down waiting for the next set that long, you know, as a athlete.

This is an athlete. It was just like the next thing, the next thing, the next thing. I had the endurance to do it. So why wouldn't I be doing it? But I didn't realize how counterproductive that was for a guy who was trying to build muscle. So once I cut my need that stark contrast. Yeah, that's all you're doing. It's prioritizing your, youizing your endurance portion of like your yeah So I don't know if I cut as low as two times a week like South said although I don't think that would hurt I would probably train three to four times of strength training in the gym with long rest periods in between and

Increase my clork and take and that's about all you really can do To try and build that muscular physique. Maybe start two days a week and then move it up, you know, to three if it's working. I just, I just, I immediately say, bring everything way back. That's a good point. Yeah, ramp it back. That's a good point. And I think to like, it's probably easier to focus on building strength as far as like,

I mean, you're trying to build size because that's that's damn near impossible with that kind of endurance training that you're doing in combination. So, you know, if you're, if you're just trying to focus a little bit more on central nervous system and getting that stark contrast between the two different adaptations, I feel like, you know, you could do, you know, that sort of protocol two to three times a week, where we're just focused on that. Intensively, however, your body, you could do, you know, that sort of protocol two to three times a week or we're just focused on that intensively. However, your body at a certain point, I mean, recovery, that's a whole other piece to this puzzle.

So just, you know, be mindful of that and like how you're gonna be able to approach that and keep your body and your joints in place. It is and keep this in mind, like you're a Marine. They're training you for battle. And, you know, 220 pound bodybuilder in battle is at a disadvantage. They really are like,

Hey, you're a bigger target to shoot. And you're slower, and you need more food, and you're just not built for battle. Like a warrior, like what's the average size of a seal? Aren't they like, They're small like 170. Like a 160 170, and they're not super tall they're lean 5 8 to 5 10 and like 170 yeah yeah or you look at like the Spartan race competitors

like Mike's yeah exactly or like those those top Spartan race you know yeah competitive super strong yeah Ben Greenfield is an example like he's muscular but he's not big he's kind of wiring you know what I do want to point something out though, because I know there's somebody listening right now that's shaking their head no, because I remember when I was competing too, there was a handful of guys that actually did this much cardio and they competed on stage.

I know I thought it was silly for them to do that, but they did and they could. There is still always, never forget, a genetic component that trumps all this. There is the guy who can go run five to 10 miles every morning and still pack on muscle. But he's the same guy too, that probably was in high school. It was more muscular than everybody else.

He's a messo more. Yeah, but he could also gain a way more muscle if he stopped. Exactly. And I guarantee you all those competitors that you knew that did all that cardio. We're doing a cardio machine. They weren't running, this guy's running outside. Like sprinting.

Yeah, this is running outside for four to five miles a day. Like I've never done anything that has made me lose muscle like actual running. One of the guys that comes to mind is actually an ex-military guy. That's why I wanted to point this out. Because I do remember a pro that I competed with. Now were they natural or are you?

I don't know. I assume he was probably on gear. But point being that genetics are gonna play a huge role if you know there's outliers that are like this. So if you have a marine buddy who you're looking at, whether he's all jacked, he's jacked, can you do that? Yeah, and he's running with you and you have more of a body type like mine and you're trying to do it. It's just not likely that it's going to happen for you. It's not me. At the same time too, you probably

are a better runner than he is. You know, then that's just how it works. Like you're probably more genetically geared towards being a great runner and not having a lot of muscle where he's the other way around. He's just responds to the weights and probably struggles a little more with the running. So exactly 30 days of coaching from MindPump. It's available for free at mindpumpmedia.com. Also, if you want to ask us a question that we'll answer in one of these episodes, the place to do it is Instagram. Our page is Mind Pump Media. We also have our own personal pages. Mine is Mind Pump Sal. Adam is Mind Pump Adam. Justin is Mind Pump Justin. And by the way, if you want to learn in detail new exercise techniques, different movements to correct imbalances, movements to improve performance.

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