Mind Pump: Raw Fitness Truth - 788: The Best Time to Change Up Your Workout for Maximum Progress, NEAT vs Cardio, Overcoming Self-Hate & MORE

Episode Date: June 8, 2018

Organifi Quah! In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about when to change up your routine in order to continue progressing adaptation, how they would deal with constant self hate, what is more marketable as a trainer, having years of experience or multiple certifications and if a body & metabolism adapt to excess amounts of NEAT the same way as it would cardio. #TBT Rice cakes as a term for your booty, Adam bringing back the “Zero F***s” Mind Pump shirt, eating on air & MORE (4:07) Thrive Market benefits and the guy’s share their love for butter. (11:33) The importance of order of operations, assessing yourself and the selling point behind their new program MAPS Split. (15:35) The Ghost and the Machine – Is musculoskeletal medicine lacking soul? How you can’t separate the psychological piece from the subjective and the roles they both play. (23:30) The Mind Pump strategy behind providing all the FREE resources they offer and the value behind it. (32:17) Do women, who overeat during breastfeeding, create obesity in their offspring? The importance of epigenetics in your conversation when deciding to re-produce. (37:41) Is Fast Food consumption on the rise or decline? (45:00) #Quah question #1 – How do you know when it’s time to change up your routine in order to continue progressing adaptation? (50:41) #Quah question #2 - How do you guy’s deal with constant self-hate? (59:50) #Quah question #3 - What is more marketable as a trainer, having years of experience or multiple certifications? (1:07:05) #Quah question #4 – Will your body & metabolism adapt to excess amounts of NEAT the same way as it would cardio? (1:15:28) People Mentioned: Layne Norton, PhD (@biolayne)  Instagram Related Links/Products Mentioned: Thrive Market One FREE month’s membership $20 Off your first three purchases of $49 or more (That’s $60 off total!) Free shipping on orders of $49 or more MAPS Split **Coupon code “Split50” for $50 off!** The ghost in the machine – Is musculoskeletal medicine lacking soul? FREE Resources – Everything You Need to Know to Reach Your Fitness Goals Mind Pump TV – YouTube Blog Posts Overeating during breastfeeding may affect the health of offspring, mouse study suggests Why Kids Are Hitting Puberty Earlier Than Ever Fast-Food Consumption Among US Adults and Children Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more How can you go wrong with this offer? To take advantage of this offer go to www.thrivemarket.com/mindpump You insure your car but do you insure YOU? If you don’t, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.com/mindpump Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our newest program, MAPS HIIT, an expertly programmed and phased High Intensity Interval Training program designed to maximize fat burn and improve conditioning. Get it 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 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. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! 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 (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND cakes. Oh, that's not true. That's how we started. Yeah, well, well, but Thrive Market is the largest online retailer of non-GMO organic products. Super, super good prices. Like if you make non-GMO organic foods a priority, you need to shop at Thrive Market. You will save a ton of money. We are sponsored by Thrive Market and we will save a ton of money. We are sponsored by Thrive Market, and we've also got a special discount for all of our listeners. So if you go to ThriveMarket.com, forward slash mine pump,

you're gonna get one month free membership, $20 off your first three orders of $49 and free shipping. Hook up. Then we talk about my new split workout and map split. Remember map split is out this month. We talk about taking a critical look at all the maps fitness products. We talk about mine pumps for resources, overeating during breastfeeding study. Actually found in a mouse study that mice that over a while breastfeeding resulted in obese pups who also went through puberty early, kind of fascinating.

And we talked about the decline and resurgence of fast food. Then we get to the questions. The first question was, how do we know when it's time to change up our routines and continue progressing? In other words, when is it time to change your adaptation? Before you hit a plateau, when you hit a plateau, how many weeks, like what does that look like?

The next question was, how do we deal with constant self-hate? This particular individual is constantly putting themselves down after any mistake they make. Sounds like it's taking a toll on their quality of life. What is our advice? The next question was, as a personal trainer, what makes them more marketable? Years of experience or multiple personal training

certification. Good discussion, here. And the last question is, will your body and metabolism adapt to excess amounts of neat in the same way that it adapts to cardio. Like we're comparing neat to cardio, which one's better for the metabolism and which one's better for everything else,

good discussion in that part of this episode. Also, I do wanna remind everybody, maps split is out. It is the first split bodybuilding program that we have written in map style. We addressed all the common problems with traditional split routines like intensity, like when do you use intensity, when is it too much, when is it too little? Frequency, how many times per week should I train each body part, and how should I split them up? Facing or periodization, like how do I

phase my workout so my body continues to progress? Now, MAPSplit is an advanced routine. So if you've got some experience, especially if you're a competitor or you want to compete, it's a 12 week program. So it's perfect for contest prep. It's also discounted right now because we're right in the middle of the launch

that ends on June 10th. So whenever if you're listening to this logger calendar, June 10th, this sale is over. You get $50 off. Plus you get the get the free Mapsplit t-shirt. That's right. It's the code is split 50 for $50 off. And we did want to offer something to someone to the people who are more like beginners or people who don't have access to a gym.

We have a program called Maps anywhere. That program is half off, not $50 off, half off. So we took the total price cut in half. You can find maps anywhere at minepumpmedia.com. Maps split is found at maps split.com. And don't forget, use the code split50 until June 10th to get the free t-shirt and $50 off. That promotion will be ending soon.

Asian booty. Oh yeah. Show me them rice cakes. Show them rice cakes girl. Is that what that is? Rice cakes for Asian booties. Can we do that? I don't know. Can we make that a thing?

No. Why? Why do we have to be so PC dude, we're mind-pump. I don't know. You know what I was wearing yesterday? I'm bringing it back to you. It's actually cool now because it's getting faded because I've washed it so many times is the original zero fuck shirt. You're gonna wear that? I'm bringing it back to. It's actually cool now because it's getting faded because I've washed it so many times, is the original zero fuck shirt.

You're gonna wear that? I'm bringing it back to it. I'm bringing it back to it. I went through this little, like when we first did it, yeah, you know, zero fucks. Then I went through this period, I was just like, what the fuck are we thinking? I know.

Like where can you even wear that? Where is that appropriate? Like only maybe in the gym? Yeah, but it doesn't say fuck. I was just like what the fuck are we thinking? I know. Where can you even wear that? Where is that appropriate? Like only maybe in the chat? Yeah, but it doesn't say fuck. It says F, asterix. C-T-S. It's pretty in your face, dude.

It says fucks. Yeah, they're all fucks. You read it. There's not even a kid that can read doesn't go like, I wonder what that means. It could be zero facts. No. It could be zero nothing. That, it could be zero nothing.

That's not how you read it. No, not at all. Right, so my point is facts. All four of us were wearing that at Adam's show. I remember that. We did. We did. So I went through this.

I've gone through this phase. Right, so I went through the, it was a brilliant idea. I loved it. And then I thought like what a stupid idea. And then now I've, and now like, and I don't know. I don't know if it's because it's nostalgic now or what, but now I'm like, oh, this is kind of cool

because I pulled it out and I was wearing it and I was like, it's too corporate now, man. Right, it served me as a reminder of our core audience that has been with us since day one. You know, they appreciated that message. Sure, you know, a zero fuck's t know, they appreciated that message. Sure, you know, a zero fuck's t-shirt isn't going to make us rich like, like, obviously, but I think of the message behind that, that, you know, we were going to a lot of the decisions that

we made have that zero fuck's kind of attitude. And I, and I now wear the growth and where we're at with the company now, I catch myself with these moments of like, oh, maybe we shouldn't say that, maybe we shouldn't do that. How are people gonna receive this? And then so it served to me yesterday as this reminder of this zero fucks mentality. So if you say something funny

because we have rice cakes in front of us right now that like, hey, rice cakes, they could be like an Asian hot booty right now. Oh my God. I'm gonna fucking say it, because I think it's hilarious. I think that's so funny. It's like if someone's gonna get offended by that like,

fuck off, like I don't want you listening to show anyways. Like that's how I feel. What would you call it? What would you call it, Ty and booty? I don't know. Ty and booty, I don't know, I'm asking you guys. You're the one that came up with that one. I thought that was hilarious.

Well, cakes, we know what cakes are, I mean, I've been calling. What is your opinion cake? Yeah, opinion cake. Yeah, rig cakes we know what cakes are I mean I've been calling I Ponyni cakes yeah, yeah, Rigatoni cake look at it. Look at them lasagna cakes Yeah, I've been saying cakes for a long time to and to refer to but right. I like that. I like saying cakes It just tastes to cake and to be honest, I don't know where I heard that and is that a thing? I don't know Is anybody else does anybody else say sure it's a thing? I don't know. Does anybody else, does anybody else say? I'm pretty sure it's a thing. To say cakes for butt. Yeah, I mean, I've seen it on Instagram. Like, you know, people like refer to their

post-terrier region as cakes. Do they really? Yeah. Oh, so I didn't make that up. No. No, you thought that, oh, you thought that was you. I thought I didn't make that. No, I've heard that before.

Is this your favorite brand right here? I've never even used that brand before. What is it, Lugberg Farms or Lundberg? Lundberg? Yeah, I got that from Thrive Market. I know I've never had it before. Is it good? It's organic and I do.

You know what? I use rice cakes for. You're passing over. Can I try one? Can I have one or you like? You stingy. Can you have? I'm the least off.

You know I pissed off everybody gets when I eat on the show. You know what I'm saying? It's been a long time. It's been a long time. This is gonna be a throwback. See if it has a good crunch to it. Yeah, there it is. Oh, wow. Wow.

Now we've just annoyed. These are fantastic. We've just annoyed all the auditory. Yeah, there's a term for it. My girlfriend has this issue where there's certain sounds, mouth noises that will drive people crazy and there's a term for it noises, that will drive people crazy. And there's a term for it. It's like a psychological term, and I can't remember it.

I can't remember what it is. It's like nails on a chalkboard for some people. Yes, just the mouth noises. But anyways, I use rice cakes as a conduit. So I'm not, I don't typically, now you just saw me eat rice cakes plain. Condu it like for electricity? Yeah.

No. No, they don't. No, they don't conduct electricity very well. Yeah, as a conduit for like butter peanut butter, like it's just the carrying, does that work? What, does that conduit work there for that? I feel like it does. I don't. Yeah, Doug, does that work? Oh, oh, there you go, miscellonia. Miscellonia. Oh, that's a term? Oh, that's the, yeah. This is a, a nuance of mouth sounds.

Yeah, that's a condition where people just chewing, chomping, slurping, gurgling can send them into a instantaneous blood boiling rage. Wow. That's a really low dose of that. You do? Yeah, I understand. When people smack in the eat, I agree.

I don't know. It's a piss you off a little bit, really low dose of that. You do? But when it's down, when people smack in the eat, I agree. I don't know. It's a piss you off a little bit, but not like, like I said, a very small dose. I'm actually a really quiet eater when I eat, it's just that when you choose something in front of this microphone, obviously it's, are you?

I am. And exaggerates. I'm trying to think, are you a quiet eater? Yeah, it's just that. Yeah, I am actually, I'm some sloppy everybody. Yeah, that's the thing we just in sloppy your sloppy, but I eat I'm like yes you're a smacker for sure, bro That's I there's certain foods I can't eat with you dude really yeah pay attention

You know as cultural get up and I'll move away from you I don't even say anything because I know it's your Italian culture the way you guys eat dude It's like It's actually true. It is true. It's actually true. There's noodles That's why no, that's why don't I mean I used to kind of give you shit I don't know if you remember but then I just gave up on I'm like well, it's not you know, I just I'm an old dog It's nothing's gonna. I so I go eatness to duck if I eat next to you I'm gonna listen you in my ear

I just adjust and I might get I might get some of it on you get some debris Flying you have leftovers. Yeah, but all the times I've had to sleep in the same room with you. It's payback You snore like a... You snore like you're dying. I always snore at like what I'm a woman. Bro, you literally... You literally... That's hilarious.

It sounds like someone's choking you while you're sleeping. Like... And I'm like, he's gonna fucking die. Oh my God, so many attacks on me. Bro, one night was... Does it really sound like this? Oh my God, dude, when we went to LA back when you had your Achilles when you was torn right I Feel like that's a lot of you and on medication

Yeah, I'm on try and let me tell you and let me tell you my snore like that. I'm on drugs I took care of on the whole time we're in LA with a sec. Yeah, I had to like take him here You don't want to go anywhere. We stay in the room the whole time and I know how I can be I'd act like it was cool Yeah, but anyway while he's while he's, I had anxiety all night because I'm like, is he gonna die? And I started thinking of all the, like how, okay, this is the host that we could replace him.

I started thinking all these different things we could do if he died, because he literally would stop. It was like someone's choking him. So let's pay back. Yeah. No, but I am like throw things on him just. You know, get him out. No, I just, you know what I thought to myself?

I'm like, well, if it's meant to be, it's meant to be. Yeah, it's meant to be. No, I would have saved you, bro. I was waiting, I was counting, like when you stopped breathing, I'm like, okay, one thousand more. One thousand three.

One thousand three. Like, shine your little phone light on them. You feel, ah, skin, skin, it comes from the bottom. Get a mirror up to his face if it fogs up. Okay, it's breathing. You know, back to the lumber rice cakes here, I'm always interested in how this strategy works

for companies like this, because I know that Thrive Market takes a page out of like Nutra Shops and companies like that. Those that aren't familiar with how they make a lot of their money is a supplement store will, you know, they will sell some of the top brands that are out there and then where they make the real money and their margins and they're really bad, right?

So you buy it to buy from this big brand and they're at wholesale, then you turn around, sell it retail and they're probably only making sense, you know, on the dollar and when they sell those, where they make their big chunk of change is they create their own brand. Yeah, with a bigger margin. And they undercut the big brands.

Did you buy a full bag of organic rice cakes through Thrive Market? Two bucks. Wow. That's a full, like, I don't know. That's maybe like a dollar, a dollar to dollar 50 less. Almost 50% less. Yeah, that's crazy. I'm telling you right now, like it's,

paradigm shattering. If you buy organic healthy foods, go through the drive market, watch your fucking ability. You save a lot of money. Not a little bit. It's not like, oh, I don't save it. You actually save a lot of money, not only enough to cover your membership or whatever.

Way more than that. I mean, they're totally killing it. You just eat these without, I used to eat these with peanut butter. Like that, it used to be a good thing. You know what I like to put on things what butter butter butter on everything Oh wow just straight I've seen him it Starbucks just eat like those packets of butter like Why do I think it's you did the same thing?

I know I swear I'm the three into the bus first We read Starbucks and I had a pat of butter and I'm like I'm gonna eat this and I ate it and he's like I do that too I do the same thing. I ate it too. And we became best friends right away. You know, I true. So back when I was, you know, super insecure about being skinny and I was trying anything and everything to put weight on.

Don't tell me you were just eating butter. So that was, I can't remember where I read that. I don't remember the first place I heard that, but that's like an old school bodybuilder tactic to, and so I would freeze butter cubes and then I would try but I just couldn't do it. Wait a minute. Wait a minute. I never do this. Just the rune yourself from like freeze butter cubes and then eat them. Well, yeah, so because then it's just a change of the texture a little bit so it's more like it's not like this gooey, mushy, melted butter that you're trying to eat if you eat the soft kind that's from the store.

Interesting. Yeah, it's just so it's got a little bit. So you bite it. You can actually bite it so it's frozen. So here's so I'm a I'm a massive fan of butter I can eat butter by itself. I can eat it on anything. I put butter on potato chips I'll put butter on crackers. I'll put butter on fucking potato chips. Yep. That just sounds like a heart attack Do you put do you put it doesn't actually do you put it actually fight for butter? I'm noticed when we go out to eat Yeah, yeah You don't fuck around with the butter and salt. No, all salt the fuck out.

You know what I think, you know what I think? He's worse on the salt. I, he is. You know what I think it is too. I think it's part of it's like counter to like what was been pitched to us for so long. It's like free reign now. It's like him making up for it's like,

fuck you tell me salt was bad for so many years. Salt in my butter. I'm salty, everything. You know anything, I'm a sprints. I stick a butter and I just throw salt all over it. No, I like putting on, but yeah, butter and a potato salty, everything. You didn't know anything. I'm a spritz. Stick a butter and I just throw a salt all over it. No, I like putting on, but yeah, butter on a potato chip, you put butter on potatoes. Why not put it on a potato chip?

You know what I'm saying? Society fucking tells you what you can and can't do. I'm just breaking the mold. I'm just thinking it's deep fried already that it doesn't need anymore. Greaser, fat to it. It's actually pretty good. But yeah, so here's a delicious,

I don't eat this anymore because I really don't eat bread. But if you want to try something It's actually pretty good. But yeah, so here's a, here's a delicious, I don't eat this anymore because I really don't eat bread, but if you want to try something that's different, that's delicious. Instead of peanut butter and jelly sandwich, try a butter and jelly sandwich. It's actually, you have? Well, I could see that because I, what I just did, I love you. Butter and jelly, just find itself. It's fucking good though, right? Well, I can see that with like, and peanut butter. Because I've had toast before, fucking good though right? Well, I can see that what I am peanut because I've had toast before right butter and peanut Have I done that? No. Oh, that's even better. Oh my god

That's so good. What are some other things we could put butter on that's really good I know you do you guys do between butter and bacon like how are you to not As fuck. All right. How are you not hella fat from that? Such dense powder is you know, dense counter it. I do max. Flexible. I do the maps programs. This is good. It's a great segue to a commercial.

Tell us about that new map split program that just really sell. And how it counters all the butter eating. Dude, can I tell you? Set up at them. Can I tell you so I'm doing some of the maps split workouts myself? And I haven't done a.

I'm not even ready for them. How? I'm embarrassed, right? We have this bad news. Help to create this. I'm not ready a I'm not even ready for I'm embarrassed right with his bad health to create this I'm not ready I'm getting DMs right people are like how do you like the split-per-one like well I'm kind of not there right but I keep it really you know it's just my volume of training is just not starting in maps prime I'm with you I am I'm like this like intense I'm like anywhere prime flirting with anabolic right now I'm just not I just know but but I there's

a lesson there I think for people I I just know, but there's a lesson there, I think, for people. I think, you know, we were very careful about the order of how we released programs for a reason, you know, as much as selling a program on its intensity and soreness and how it's going to make you feel like no doubt, like if you've never worked out before and you do map split versus maps, Bob and you are only gauging for two weeks. Map split would show somebody more results in two weeks. Would it not? Maybe, maybe not.

I mean, that's shit's intense and it's a lot of volume, dude. Oh, two weeks. You can handle it. Yeah, only two weeks. Bro, you took a beginner and you put them on map split, the first workout. Oh, my. The first two workouts, my fuck them up. It might set them back.

It might, listen, I did. and you know the irony of all this. It is a six day a week. You wanna know the irony of this? What? It's the most effective sales pitch of all time. And I know this because I'm getting messages from people right now that are like, I know you said that you have to be really experienced,

but I butted it anyway because it looks really cool. It's like the more you tell people not to do it, the more they're gonna do it. It is like rebel against us. He, like, he'd my warning, it is not for beginners. It is a spanced workout. We saw that with the hit program. Listen to dad.

We sold more hit programs in a single month than we have any other program since my pump has started. And we all said, like, this is not for everybody. This is not something you should do all the time. And then it sells more than you know. It was pre-predictable. But that's, here's the thing. This is how I can sleep at night and be okay with that,

is because the message that we've been saying since the very beginning is like, this is, you first should assess yourself, that's what prime and prime pro is for, like first you need to like figure out, like where the imbalance is, if you have joint pain, you need to address all those things, that is the true foundation from there,

regardless of your pursuit, whether it be athletic performance, the way you look, getting stronger, getting bigger, doesn't matter. And a ball gets the next true step from there. Then from there, there is, I think more options than like where you could go to me. Like I think from there,

if you're more athletic pursuits, then I would definitely go performance. If you're more aesthetic pursuits, I would go black and then eventually split. And even MAP's aesthetic has a shit ton of volume. So it's not like it's like, start there. You want to start with that at the beginning or program either.

And it's funny because it's totally a litmus test for me because with my wife, she's like, I just know what she'll subscribe to and what she won't. And she saw that we put out a hit program finally, even then, and it was just like, oh yeah, awesome. Like, she made a program for me. Fights me every time, because I'm like, trying to get her into Prime and Prime Pro,

and like, really, like, look, like, we have a lot of issues. We need to address before we do anything like that intensive. And so, but yeah, it's just there. It's human psychology. Dude, I did. So I've done a few of the workouts from Split and they are, I mean, it's a decent amount of volume.

It's the way we organized it. It's really, really well. I got really sore. I got a crazy pump, which here's the thing. Like, if you like getting a pump, there's nothing like focusing on three body parts in a workout versus doing the whole body. You're going to get a ridiculous pump when you do the workout. So, but here's the other thing though,

I am getting a lot of, we did get a few body, quite a few bodybuilders who did maps aesthetic, but bodybuilders, they like splits, especially experienced ones, right? They like to focus on more of the drill. And we have a lot of them now that are doing split. I've had quite a few DMs from people who are like, oh perfect, I mean, use this as my contest prep.

So I'm excited about that because I know what's gonna happen. I know that these people are gonna do this program. They're gonna get the best shape that they've ever gotten to from a workout. And then they're gonna be forever, you know, mouth consumers. Which is cool.

This one is geared more towards the competitor versus somebody who's a- It's a bodybuilding program. It's 100%. Besides someone who's trying to aspire to be competitors. So I look at a static is like, these are great steps like if you're aspiring to be competitor or maybe you're on one of your first few shows.

What I'm seeing now is we're getting more pros that are using this program because the amount of volume. Most people, if you have now reached your way to a national or a professional level, the amount of volume that you're doing of training is up there. How much experience would you guys say?

Because I was thinking about this the other day. Of course, it depends on the individual, but if you've had a year of uninterrupted, consistent working out without injury or without having to be all focused on rehab, so let's say you did a year of good, hard, consistent working working out You're probably okay with yeah with doing maps split that's that's I think that's a pretty good general What would you guys agree? Yeah, and you're you're somewhat pain-free as far as like you know your joints and Arkansas Yeah, yeah muscle memory plays a part here too. So like if I had somebody who had been Consent consistently I'm so training for five ten years of training and then stop for a while. Then stop for a while.

I think they could handle like aesthetic and then that's within three months. I think they could be right into split. If you're somebody who is a beginner, but you've been consistently training for a year, I think you can go into split. So that's how I would recommend it. Definitely would not recommend it for somebody who is, this is my first program. Should I start here? No. Or I've been working out for three months or two months. Right.

I just learned how to squat. Right. I just learned how to hold on to the press. Exactly. So I think that, you know, the only person that I would even say they could do it within a few months of training is if you've got a history of lifting for a long time, you have a lot of... I'll tell you what, man, what makes me really proud is when I look at the catalog of programs that we've created and the order that we've created them. You can tell, I'm not just blowing myself, although I kind of am too, trust me, I can't I've tried. I'm looking at the whole catalog and we really did put it together like responsible experienced personal trainers.

We really did because if I took a client and I was in a client hired me and they put their trust in me and they said, Sal, get me in the best shape possible in the best way possible because there's a fast way and then there's a best way. Yeah. Where I'm really going to see great results, I'm going to feel good. It's going to be long-term. I'm going to have a faster metabolism, I have great strength, great, all those different things. The order I would do it, the way I train him is the way we've kind of created our programs And I'm very proud of that fact now if we were all bodybuilders or we were all just people who like to work out

Or if we were all just fitness scientists without that experience of personal trainers a hundred percent the first fucking program We would have done would have been hit or split those would have been the first two because that's what the market shows that people want. Yes, it's the most popular. Yeah, that's what people want. They want high volume, they want, or they want super intense, but the way we put it together is, if I didn't know us,

and I looked, because I did this last night, I was looking through our catalog, and sometimes I like to, I put myself in a state of mind where I really try hard, and I know it's impossible, but I really, really try hard to look at things as if I was someone from the outside. And this is actually an interesting practice,

and I recommend it to anybody. If you really want to be objective about your life and examine things, pretend like you're looking at a friend of yours that you really care about. So that's what I did. I looked at this business, said, okay, let's imagine this is a business that's not mine, it's my friends, and he's asking me for my honest opinion.

And so I looked at it, and you can tell responsible experience personal trainers, organized and put together these programs, which then got me to a whole nother train of thought, which is this, and it's fun. Did you guys read that article that Jackie sent us? No, not yet. Okay, oh fucking brilliant.

Did you guys got a read? I don't know. It's a long article and she's gonna put in the show notes now that I'm talking about this. It's called The Ghost in the Machine is Muscle Skeletal Medicine Lacking Soul and it's from Science Direct. So it's a great article and it talks about how,

you know, and I'm gonna paraphrase kind of what it talks about, but it's a brilliant, brilliant article. You know, Western medicine does such a good job of looking at objective measurable factors that they forget that there's a whole other subjective side to things when it comes to health and wellness and stuff like that. So an easy example, and I did a post of this this morning, an easy example of this is pain.

There's definitely objective things that can cause pain, but it's impossible to eliminate the subjective factor. How someone feels about it and how they perceive it. Like literally what one person considers unbearable pain, another person might not even consider at all. Or what one person considers, you know, terrible pain, someone else may actually seek out. And so you can't separate the two, and I'm thinking about this as a personal trainer,

because again, I was looking at our website and then I read this article, I'm thinking, you know, I could really break up my career as a personal trainer, and I know I've heard you guys echo the same thing into two main phases. Phase one was mastering the objective stuff. Macros, proteins, fats, carbs, calories, exercise, technique, biomechanics.

What gets your body to move better? Things that can measure, yeah, things that can measure, things that are objective and whatever. But about 10 years into my career,, but about 10 years into my career, maybe eight to 10 years into my career, I'm looking at everything like, you know, I'm not, I wanna get better and I feel like I have a good mastery

of a lot of the stuff or at least I have people like I work with that are masters in these things, but I'm still not as good as I think I could be, and that's when I started to dive into the experience, the subjective or as what Adam oftentimes will say, the psychological piece of it. You can't separate the two. You really, really can't separate the two, and we're still dealing with that where we'll

release a program and we'll educate people, but they'll still go for the super intense thing because they don't have that other piece figured out. They just want to hurt because they connect pain with results, or they connect pain with punishment because they hate themselves. So, hey, I'm fat and I don't like myself, I'm gonna go punish myself in the gym. And that feels satisfying.

So they have that part of it. They're not connecting the long term because everybody wants what's expedient. And so we try to educate and try to bring that other side, but that other side is so much more difficult, right? I think I'm still in the middle of learning that piece. It's interesting too, and looking at the catalog and everything. I was actually having the same exact conversation

with my wife about, because I'm like, yeah, split, and people are really into it. A lot of people that have kind of skipped past some of the other foundational programs and went right to that and like what's, what's, you know, the deal with that. And it's just, I mean, it's human psychology, but you know, what I do feel good about

is that we have a lot of answers. Like as far as like somebody that maybe like it's not, they're not in a place where that's appealing, you know? And like who am I to like, you know, like, pull them into like, well, you have to start with prime pro. And we have to like master like the human body and like really understand like how every single like facet, you know, functions and how it's integrated and all this kind of stuff.

Like, a lot of people aren't interested in that, but guess what? Like, there's going to come to a point where they're going to hit a wall and they're going to hit. And we have the answers. And we have the answers. And we have the answers to then take you through that process and actually understand how much of that is important, but maybe you weren't ready at the time,

but guess what, you're still gonna get a badass workout and it's gonna be a lot to more thought out. Like the whole programming of it is very much thought out. Well, dude, that subjective side is so important. Like think about this, like all of us in this room had clients, a lot of clients that were with us for a very, very long time. And we saw a lot of them saw tremendous changes in their body, how they felt, maybe pain that they had forever finally went away.

Now we can say objectively our training, the exercises, correctional exercise movement played a role in a lot of that stuff. But what, how much of the other stuff played a role? How much of the fact that they showed up twice a week and got to hang out with people that they enjoyed to be around? Yeah. Or they got to do something that gave them a sense of purpose or a sense of overcoming challenge. You know, I had my wellness facility. I just posted a video of Doug in our forum from four years ago when I used to train Doug. He's all ripped at this point,

because we were about to take photos for, I think we were going to use him for maps on a ball of time, he got super shredded. And I'm watching the video and I'm remembering the environment that we had in that studio. And it was such a great vibe. You know, a member would walk in and I would always, I don't care what I was doing. I could be in the back of the gym. I'd yell across the

gym their name like, what's up, dog? Or what's up? Everybody had conversations together in their people would tell me it feels like family, they bring their babies, they bring their kids, they bring their pets. It was just this great vibe. And I can't take that part out from the success that people had. That had to have played a role, right? There's always that psychological piece that we try to address on the show, but God, how big of a role does that play? I mean, how big of a role do you guys really think that plays? I think it's huge.

And again, I think that's why we wanted to be entertaining. We wanted to be entertaining. You know, we wanted to be relatable. You know, because that's what we did when we were trainers. You know, you really try to connect to the person and what their interests are and like just find a way to convey information where it's like, okay, you're into similar interests or like, you know, this is an easy environment

to really sit and absorb and it's comfortable, it's nice, it's something I enjoy and I wanna come back. You know, they're all very important factors. Yeah, I think it's a, well people buy from people that they like, you know, that's a fact and people don't care how much you know until they know how much you care too. So I think both those things are major factors

in the whole entertaining first before you educate and you try and market and sell. And I think it's a big mistake. And it's really, it goes back to just where it's building value, you're building value by doing that. Like get to be entertained by that. I get to hear that there is a movement, a message behind all of this. And then on top of that, like, oh, they're going to provide something that's going to add value to my life. Like, that's a no-brainer to me. I had a conversation a couple days ago with a friend of mine, this young lady who, she's very fit, she's attractive, she's charismatic, all those other things,

but she also has, sometimes she'll have these bouts of really, really poor self-image. And we were having a conversation about this and she's like, I'm not, she's like, I don't like my face right now I don't feel like I and she's a neutral if I showed you guys a picture every for sure objectively She's an attractive young lady, but she doesn't believe she is and she's talking about how she wants to get Bow talks and do these other things and I'm like, you know

You could do everything in the world to try to remedy what you're feeling and you'll never be satisfied and we have so much evidence of this right We have so much evidence of people going down that path of getting procedure after procedure after procedure or people who get shape, get ripped, still hate themselves. I mean, I used to get shredded and I do things to my body that were horrible and I felt worse about myself than than I did than I do now and I didn't look like I did, you know,

I don't look like I did back then. And it's like I was trying to convey that aspect, like that whole subjective side to it. Like that's such a big part of your success in when it comes to wellness and pretty much everything else. Fuck, we have studies right now. You can look them up where people will go in, they have knee pain, they'll go in,

the doctor will open them up and sew them back up. Won't even do a surgery on their knee. And the success rate of that is the same as it was if they actually did the procedure. So crazy. You know what I'm saying? So powerful, the mind, you know, like we just, every time, like it always just blows me away, like what we're capable of, if we just believe. It's not just, I mean, it's believing, but it's also the kind of the root.

I mean, you know, I've said how many times have I said, like, you know, exercise and eat because you love yourself, not because you hate yourself. Right. You know, people say all the time, I know if I get fit, I know if I lose weight, I'll be happy. And it's the reverse. I hate to tell you. Yeah.

In order for you to, to lose weight forever, you have to kind of learn that happiness first. Be happy, respect yourself. You don't get it the other way around. You know what I wanted to share something before I forgot because we just added more resources to the free resource page. And a lot of people don't know that we have this.

One of the things I love that we did too, time tuning our horn more, is, right, we'll just, yeah, I minute to jump on that, keep going, right? A bunch of hands, yeah. Yeah, right. No, it's this, the amount, I mean, there's so much free content that we provide on a daily basis that you can't possibly consume all of it. Because of that, it also may be difficult for some people to find all of that.

And I highly encourage people to utilize all that before ever investing in anything that we have to offer that would actually cost you an even more. Oh, we have a bunch of free guides. Right. So if you go on the MindPump Media website, and then the first, if you hit the drop down and you look underneath programs,

there's a free, a free. You can easily do that now. Doug has a link. It's just MindPumpFree.com. Does MindPumpFree.com even have the new free resources that have been put up already? Oh, it does. So it's mindpumpfree.com.

So it's mindpumpfree.com and then you can have access. What are the different resources that you have? Yeah, no, there's flabby arms. There's a flat tummy. There's great calves. There's hit workouts. There's a great butt. There's developing your legs, how to build a chest,

how to lose fat and three steps. And these are all, so most people in our space, take these types of things and they sell them for 27 to $29. Yeah, they're legit guys. Yeah, they're legit. Most of them, these are 5000 Word documents that you've put together and some of them even have imagery

and stuff on that, and it's completely free. So, I highly recommend. We're gonna keep doing this too. We're gonna keep you having to do this. We are trying to build this out. I don't have plans for this. Yeah, the strategy here for us is, and it's, I mean, it's gonna sound bad,

but I mean, most of the fitness people would consider a competitor that charges for all these types of resources, we want to be able to provide it for free for people. A lot of companies do a paid wall, so it costs $9.99 a month to get access and they release things like this for you to read. Which of our great value and is probably worth $9, but we're providing it for free people. And we're adding, we just added two more to this free resource page and we'll continue to add more as we continue to get more organized about it.

So that's one thing that a lot of people don't even know that we have. Obviously, the YouTube channel, MyM pumpTV is dropping anywhere between three to five videos every week. And we slowed down the cadence on that because we wanted to add more value. We found ourselves committing to one videos every week. And we slowed down the cadence on that because we wanted to add more value. We found ourselves committing to one every single day and we were going, like, okay, we were just trying to put out the content. It's like, you know what, why don't we scale it back

a little bit and make sure the videos that we are putting out there are of more value to the consumer. So, you know, we're not quite moving at the cadence that we were when we first started, but I would argue that the stuff and the content that we're putting out is even more valuable. So if you're not subscribed to the MyInPumpTV, that's another free resource. Then in addition to that, like we have got a blog area on the website where almost every

day I think about every other day we have bloggers that are blogging articles and salivere sees this. So these are all specific people that he saw what they were writing about, saw the value in them and the message they were giving. And so we provide these blogs. Yeah, like one of the more recent ones is weighing the pros and cons of a ketogenic diet, for example. Right. So they're pretty good articles and we vet them. So we get great resources. We got the blogs that are going out. We even have 30 days of coaching for free on my pump. So what we did was we thought, okay, if somebody drops in, if so if you're listening to this

podcast right now, that's the first time you've ever heard about my pump and you're like, okay, well, you know, these guys got 800 episodes. Which I listened to or what are the messages all about? Well, what we did was we curated what we thought were 30 or 28 or so the most important topics that we could provide. I only had 28 days to give somebody bits of information how would I do that. And so every day is a new topic. For example, like protein is like day one and there's some bullet points on the thing that the do's the don'ts the myths behind protein. And then there's links to articles, there's links to studies to support the things that we talk about on the show, and then there's links

to episodes where we actually talk in more depth of those specific topics. Absolutely free for you guys. Yeah, and not to mention our 30-day training. No, the one that we did in January. Oh, on YouTube. That's right. That's completely free, but we actually programmed it. So just, you know, any beginner or somebody that's, you know,

deconditioned or hasn't been trained for a while can at least go through a program that's like legitimately programmed. Did the first five days of the mass program. So if you're somebody who's like, oh, this is an expensive program. I don't know if I want to invest it yet. I don't want to test drive it. You can go to the mind pump TV, YouTube and actually test drive with the first five days of a program

was like. So, you know, that's how confident I think we were when we were doing this as far as providing the values. Like listen. We try to give, I mean, the goal is to give as much free stuff as possible, more and more and more free, free, free, just so people get that free value. I mean, there is an underlying purpose behind what we're doing. It's just to spread the right type of information and, you know, kind

of change the way the industry does things. And so there you go. Dude, I got a study. I want to show I forgot to bring this up. I've had it now for a couple days. I'm going to read the title of the study. Overeating during breastfeeding, okay, may affect the health of offspring, a mouse study suggested. Now, here's what happened. They had mice, they overfed them while they were breast, while they were feeding their pups. The pups were more likely to be obese

and went through early puberty. And this kind of mirrors other correlative studies that show that women, when they're breastfeeding, if they eat, overeat, the more, their children are more likely to be obese and more likely to go through early puberty. Now, that's crazy that you say that because, and I don't think I've ever said this

on this podcast because it's controversial, is I remember going back to my hometown where I grew up in high school and seeing the high school girls in after about, I don't know, I say five to 10 years that I was, you know, out of high school. And I remember telling my buddies like, dude, is it me or do they just look way more developed and way more like women already at this young of an age than they did while we were going to school?

Oh, kids are going through puberty earlier. Yeah, I've just, we were speculating on that. And I'm like, okay, that's not something that I can really talk about without having any proof behind that. But that seems to lead in that direction. No, it's a real statistic. And they part of it is that the only, only one or is there other studies? No, no, this is a study to show that, this is an animal model, of course, but to show that during breastfeeding, if they eat more or they overeat

They're they're offspring or more likely to be obese and go through early puberty now early puberty has already been we've observed this happening in Modern societies now for a little while Part of it is the obesity like if you if a girl especially for girls if you Have if a young girl over eats and his obese as a child, the odds that she'll go through puberty earlier are much higher, because that presence of extra calories tells the body, it's safe to be able to conceive, but it doesn't account for how much earlier.

You know, it wasn't that long ago that the average age of puberty for girls was like 17, I think. If I'm not mistaken, maybe you can look that up, Doug. Wow, really? Yeah, and now it's gone down quite a bit. Now, of course, back then there was more malnourishment. People didn't have as much food, so that'll delay puberty.

But a lot of scientists are thinking that A, has to do with the excess food and B, it might have to do with the hormones and chemicals and stuff that act on the estrogenic or hormone system of kids. Well, I would think that how much of the food that we consume now, or the average American consumes now, that is pumped full of hormones, why would we think that we would not absorb some of that?

Right, like maybe in a basic six month trial of just consuming meat that had the cows were getting pumped with growth hormone for the longevity of their life. And maybe that doesn't show like any major, major changes. But if a lot of the foods that you're consuming is pumped full of these hormones for these for a long time, or the mom does it. Right. Mom does it. Yeah. Right. It's like, why would we not think that would not change some of the chemistry up in our? I read another study that long ago where they were connecting with the man eats in his sperm and how that can contribute to a child that might be more obese.

Because there's all these now epigenetics that we're starting to learn where you, yes, you're born with certain genes, but how your life influences how they express themselves. And then that changes how your children's genes express themselves. So... All this happening before even the sperm meets the egg. Dude, they're crazy. I can't remember what article I read about. This was an animal study where if the mother was

under lots of stress or whatever, before conception and then obviously during conception, that even though the baby was born in a not a stressful environment, they would have these reactions and like they were in a stressful environment. Like their body adapted, which makes sense. I mean, if you think about evolutionarily speaking,

the babies being born into this environment that it's mother was living in, so it makes sense that genes would express themselves differently to prepare for this type of environment. So, it's like if your mom and dad were super hyper stressed, you're more likely to be that way. And it's not because their genes were created that way, but because they express themselves

through their own experiences and behaviors. So it's just something to think about, if you're having a child, I know, and it sounds like so much pressure, right? I know, people just like a lot more factors. Yeah, I know, I know. I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors.

Yeah, I know, yeah, I know. I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. Yeah, I know, yeah, just like a lot more factors. I've talked about this before and we both, we're on the same page that we agree, regardless of how much we believe some of this stuff to be true or just correlation and not really causation. Like I don't care. If there was ever a time that I was gonna discipline myself

or I wanted us as a family to discipline ourselves to make the best food choices and the best choices to keep you out of a very high stressful environment, like nine months to me is nothing. I mean, being somebody who comes from competing and knowing the dedication and sacrifice that it took to move to the level that I did in that, for me, I look at it as like, I don't give a fuck if I got to like carry her, cook all the meals, do everything. I'll like, for nine months to try and make sure that I'm putting her in the best situation

possible. And as, and I know it's inevitable that things are going to happen and it'll never be perfect. But I think a lot of people just don't even think about that. Like it's not even a conversation. It's just like, whatever we'll eat, whatever we'll do, whatever, you know, it doesn't matter. Or I'm craving this. So it's more about keeping my wife happy because she's craving something versus like, is this probably the best thing that we should be consuming for the baby right now like I don't know I think that I'm glad that where her head is with something like that because I know that would be something that's important

Well, you know, it wasn't that long ago that women were drinking smoke while they were pregnant It wasn't that big of a deal and now socially if you did that Oh, yeah, I could you imagine see the if you saw like a lady like it sitting in a chair with a big old pregnant belly and she was Like smoking oh yeah people would lose their mind I just see a few saw like a lady like it sitting in a chair with a big old pregnant belly and she was like smoking. Oh, yeah People would lose their mind. Yeah, I wasn't even thinking of it like Courtney was at the grocery stores She's pregnant at the time and I was like can you pick up, you know some whiskey, you know for me or whatever She was so mad at me. She got home. She's like I got so judged I was there like it's not for me

I was like I I'm not going to make you do it. I wonder if in the future with more of this information that's coming out, if it'll be like that, when if a pregnant woman's eating like, okay, or, you know, doing things that are maybe I think it's not just a pregnant woman, I think that what we will, oh, everybody, unless what we speculated before that science evolves fast enough to wear nanobots and things like that aren't going to matter because they'll find a way or pill or something to cancel out all the bullshit that you're consuming. If we keep going the way we're going with auto immune and all the issues that we see arising and it getting worse and worse, then I do

think that that will be that will be the pendulum coming the other way is socially unacceptable. Yeah, people will start to kind of look at each other and go like, oh, you're really gonna eat that? Like, wow. Or, or, we'll see it in the market ahead of time because you'll see these big fast food companies and the people that are highly, these highly processed foods, you'll see them start to dip. And I don't follow.

They already starting, a lot of fast food companies are losing money, soda consumption is started to drop. I'm deaf for the first time. It's kind of interesting. What do you know at the beginning? I would like Doug to Google that. I would be interested to see the McDonald's, the Burger Kings, the big players out there.

Like fast food consumption. Yeah, it's fast food consumption on the rise on the decline and are they making more money or not? Like it'd be really interesting to see. I'm pretty sure it's been soda. I don't know about fast-fishing. Yeah, I feel like they're really resilient. Yeah, so do I. That's why I went to tell the facts.

I want him to Google because I don't know that. I haven't heard that at all. Now I do, I have a friend slash old client of mine who owns like, you know, 10 McDonald's and I talk to her a lot about, you know, the challenges that they have and all the different pivots and things like that. And I do know that they're not, she's struggling. She's been somebody who's been in their family, her dad had them first, now she's got them.

And she's like, it's harder than ever. That means she thinks about leaving it all the time. Because she's having a challenge here. Oh, here, well, yeah, no, I pulled up a few articles that says that fast food consumption is on the decline. One here, so this was in 2014. I want to see that one that Doug's looking at right now. Blown up, I can't read quite exactly what it's saying right there.

It's a bunch of graphs, but I can't see if it's, is it, is it confirming what we're saying Doug or is it just, what is it? I don't think so. It's not confirming. No, I need a better order. So I'm trying to find a better order. So I was wrong again. I'm keeping track nowadays Well, I mean I have an article right here from the New York Times that says Americans are finally eating less

Another one says fast food is witnessing a fast decline It's it's and if it feels this way also, but I did read an article. Yeah, but I don't like that I don't like that as a reason because I feel many times I feel like a more speculation Well many times I think a lot of the stuff that we speak to is because we're in our own bubble and we like oh man it's crazy everybody is doing this now it's like well that's because everybody we talk to you have a lot of things in common with we do how often do we hang out and talk to people that nothing to do with health. What about the entire marketplace? Right yeah I don't

know what that looks like is there there still middle America? Yeah, they're putting it down. Oh, look at this. Fast food sales are growing faster than US. Well, hold on. When was that? When was that published? 2017. 2017. Oh, so growing faster than the US economy. And that's August of 2017. That's not that old. Yeah, but it doesn't say if it's if it's trending in a different, like slower or faster than what it was. What's the source? How's that not, how's that not, Trinity will read it, it says in the first time in the first call of the great three fast food.

So the articles, so trip off this, you know what's funny? So the articles that I was reading were 2015 because it was a study that showed that fast food consumption is declined. But it looks like it, see how it says the burger is back for the first time in five quarters. See I told you I've had gone down But now it's going back up. That's hilarious. Did you just try and make yourself sound right when you were wrong?

Right there. Oh, that's what it says right there. Dude, you're just like arguing with Katrina Seriously, the first time is a pause is she said she's the same way, dude. She's like paragraph I don't need to bro. You're wrong. He's the king of spin. Yeah, dude. Well, technically, I'm right. You know what I'm saying? Because I said I've read that like, yeah, okay. No, you're wrong. Actually, it's on the rise. Well, the first paragraph says, for the first time in five quarters.

So there you go. So yeah, so it's been on the rise for well over a year now. So it's, yeah, dude, scary. That's, see, that's scary to me. I mean, these are the biggest players and movers in that in that space. And you know, we're over here thinking that our message is getting through. I don't know, bro. I've seen Burger King making big moves. I tell you what, especially with like podcasts here, Doug, why don't you post the article I just sent you right now.

So you can so Adam should have his face. The article I just sent you right now so you can so Adam should face He had you know what it is Justin he has to jump on that I know Brought and usually him in the seat. Don't fucking get his back on this. I love his fucking. I love this The debacle you guys I just know what speaking of you being wrong. You were wrong about. Oh, yeah, I have to apologize about this. So, oh, what does that say real quick? I'm gonna kick him out his day. Oh, that's you, all right.

Hold on a second, what does that say up right there? Worst chain restaurant slumps since 2009. Six quarters in a row, year of year declines. Wow, restaurant. So, six quarters in a row, before that, it was on an increase, and that's in that article came before the other article. This one's 2017. Right, but right before the other one. Wow. When was the other one? August. August. Oh, this was a month before. Yeah. So you're still wrong. It's not so

shak. So check this out. I do want to apologize. I said I don't remember saying this, but I know I think I did in you made a comment about Australia not being in the World War not really being they were very much integral parts of World War one It's they were to they were small amount of people is that what it was? They were actually decent amount compared to the population of Australia So I do want to apologize to my Australian listeners. They guys did play a big Come on man. We love Australia. Yeah, but I was actually with their love for the word cunt They do have a massive, actually,

they actually said that in the post. He's like, you're right about that. That's one of our favorite words to use. All right. So you did have one thing. Yeah, I was right about that one. This quaz brought to you by Organify. For those days, you fall short on getting your organic veggies

or whole food nutrition. Organify fills the gap with laboratory-tested, certified, organic superfoods to help give your health a performance-the-added edge. Try Organify Totally Risk-Free for 60 Days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, the first question is from N8 Morris. How do you know when it's time to change up your routine and continue progressing adaptation?

Oh, good question. Yeah, it is. A lot of people wait until their body stops progressing and they plateau. Here's why I think that's a mistake. By the time you've hit a plateau, now you have to, you almost have to take a few steps back and work your way out of it, which is.

Now you say that, you say that, but I also think that it's okay to go through that a few times to be certain that that's what it takes for you. Because I remember when we were, this was actually kind of this like open, you know, healthy debate that we had when we were creating the programs of, do we make the phases three weeks, four weeks, six weeks? Yeah, longer or shorter because in all of our experience, I've had clients that continue to see great results all the way up to five, six weeks

into running a type of a phase, right? And then I've also had others that, after two weeks of doing something, they really start to slow down their problems. They'll always be those individual variances. Right. And I think, yeah, you're on to something with that, but at the same time,

if you go through that, you don't want to like Duplicate the the same mistakes, right? You don't want to like repeat that so we're trying to kind of stay ahead of it by Prescribing it, you know within that range of like three to four weeks based off of what we've seen our And that's a general prescription. Yeah, because it can be very different It is because I individualize it personally I tend to stretch almost every phase we do one more week than what we recommend. That's just a straight up truth. Even though this is the program we wrote, we recommend.

And I think the way we recommend it is very responsible that it's like most everybody will probably just the right at that one. Right, this is a sweet spot, but we also talk that there is an individual variance that somebody may continue to see as because honestly, right at like week three, I'm seeing my best results and like week four, it still carries into there for me on a lot of our programs. So I tend to stretch it one more week.

And I think that people should have that flexibility to do that, even within our own programs. But I also think too that sometimes you have to go through that hard plateau to kind of, to real, at least for me, I had to, I had to slam my dick in the door a few times before I realized like, but how do you, how do you, here's the, but the question is, how do you know before that happens?

You know what I'm saying? Like you can wait until you plateau. You gotta measure it. Exactly. It says what I'm saying is, is following a, following a phase, and here's the things I'm looking for. Here's your indicators.

Your indicators are the slowing down or the lack thereof of progress or two, nagging achy pain and joints and stuff. Those two, to me, are big. They speak to you. They do. Those are two big fights. If I'm seeing results, sometimes I'm seeing results still, but then my joints are speaking to me and telling me,

like, hey, you've been doing these heavy lifts for too long. It's time to phase out of that. Or again, using the progress thing, I was seeing great progress for the first two weeks. Now I'm not seeing hardly any or none at all. Yeah, you're feeling more fatigued going into your workout. So I almost feel like that's too late. Like once you get to the point where it starts to hurt

or in a bad way or... Yeah, but how do you know that until you do that? I almost feel like that's too late. Like once you get to the point where it starts to hurt or in a bad way or... Yeah, but how do you know that until you do that? Well, how do you know the stove is hard? So you touch and get burned when you're... So here's what I started to do is when I would have the best progress in the phase or like, oh my God, I hit a new PR

or oh my God, this is the best workout, I can see all these great results, then I would transition. That's when I would transition. Well, my body was hitting its reach, nobody, including yourself does, or did for a very long time. Oh yeah, it's hard.

That's why I'm saying. If the question is asked, I don't know. I don't know. It buys, I would say, do that. Like if you hit a new PR, transition. Transition, right after that. Right after.

You know, for me, it's like just become aware of that. Like be aware that that. You're going to when you start seeing the most results, it's going to be the most tempting to keep going and to keep pushing. So hard. And so you have to be truly objective with yourself and go, okay, or subjective with it and go, oh my god, objective. I said, right, the first time. Okay, objective with yourself and go, okay, am I, am I, is my body starting to talk to me? Am I seeing as many results as I was, as much results as I was seeing a week ago?

And if the answer is yes, you feel great still, you're seeing even more results than actually, then maybe it's okay to continue to go a bit, or if you're being completely honest with yourself, you go, oh, you know, I didn't, I tried, I hit my PR, I tried to stretch it again, I ended up doing five, 10 pounds less. There's my flag that I shouldn't have stretched myself.

I mean, it's impossible to know for sure, but in my experience, for example, if you hit a PR this week, it's very rare to hit a PR the following week again. So if I hit a five or 10 pound or 15 pound PR this week, now I have. I experienced that when you and I were in the deadlift thing and we were going back and forth.

Weak over week where I was hitting PRs. It was really exciting. Now, that also got me in trouble. Because I hit a PR, then I hit another PR. But it's not super common, right? It's not super common to hit PRs like when I, unless you're a beginner or a hard worker. I mean, I think somebody who's hitting 5 we begin. Yes, I've had many people who I've turned maps onto

and they start following the program and it is program so goddamn well, that they're getting stronger week over week. Well, I think that's why we structured it that way to make sure that, you know, because there is that excitement. Of course you'd come out of that. Yeah, exactly. It's like you have to trust,

when we say trust the process and it's mainly just because you wanna keep doing it. You wanna keep experiencing that high of getting to a new benchmark. Oh my God, look what I did. Let me see what if I can keep going. And we're trying to put cautionary out there because I've been down that road,

and I've actually gone a few more times. Maybe I have hit another PR, maybe a third time I hit a PR. That one, oh my God, just destroyed my shoulder. Rock, yeah. That's why I think it's like the safe way, and I don't think it'll hurt either to when you hit a new level of performance,

switch into a new phase or style of training. I agree. When I've done it in this way in the past, and now, when I do it this way now, and I have to be it's always hard even now it's hard because you have a great workout, new performance you know measures have been hit, you want to fucking go for it again the next time, you want to keep exceeding because you're on you got this momentum but when I switch out of it immediately it's like perpetual

progress. Now I'm in the higher rep range. The first few workouts are hard. The first week is kind of getting used to the new rep range and then boom, I'm doing it again. Well, there's the other thing, right? So when you're switching it, you're typically, if you're gonna switch your adaptation focus that first week of going into something completely new, you suck at it again.

Yep, yep. And that's mentally exhaustive. Yeah, that's tough. And so people are like discouraged by that. The way I look at it is there's a potential for progress and what I mean by that is if I'm always training heavy, let's say I'm always training the low rep range and let's say my deadlift is at 500 pounds

and I'm trying to inshit up higher and higher each time I work out. And I do a really good job, but let's say I weigh 180 pounds, a 500 pound deadlift for 180 pound guys, really, really good. And let's say if I train real hard, I might be able to get another 10 pounds on my deadlift in a two or three month training cycle, 10, 15 pounds.

That'd be a big gain in that period of time for that kind of weight. Now on the flip side, if I try a new exercise that I'm not good at or not used to, let's say I've never done a Bulgarian split squat. So the first time I do it, I'm holding 25 pound dumbbells. My potential for progress on that's fucking massive. And you'll find that as you learn and get better

at the movement, you'll progress way more to where it's not a 10 or 15 pound gain, it's a 50 to 80 pound gain. Which is why you were progressing so quickly at them with the deadlift at that point because you hadn't really never pushed yourself with the deadlift skill. And that's what I mean by that is like so we're talking to a lot of people that going into maps, this could be so different. I think the best advice, especially if you're following the programs and we said this since day one is follow the whole program to a T the first time, like to a T, like phase out, do everything that we say

inside there, then from there we encourage people to modify and stretch limits and maybe pull back on this or change this out and to play with these things. So you then can start to really learn your body and how unique it is in comparison to the people that are programming it for you. So I think that if you don't do that, can start to really learn your body and how unique it is in comparison to, you know, the people that are programming it for you. So I think that if you don't do that, then it's you're constantly speculating and you have no real basis to go off of that. Oh, when

I followed it, like I was supposed to, this is how I felt. Now that I started stretching the phases one more week longer or shortening them up or eliminating and exercise and replacing now I can compare, like, oh, when I was doing that before, this is how I progressed in comparison to this time. I think that's the important take-off. And for most people, that's two to five weeks, I would say. It's probably the range, right?

Would you say to switch out of a form of adaptation, we'd do about two to five weeks. A safe number's three weeks, I would say, for most people. So, if you're in a training phase, around three weeks, if you don't know your body yet, it's probably a good time to switch. Next question is from Louie Neri. How would you guys deal with constant self-hate? I find myself putting myself down after any mistake I make big or small.

Hmm. Yeah, I think I used to go through this a bit. Did you? Yeah, I used to go through this a bit. Did you yeah? I used to go through this a bit and I think that I mean this came with wisdom later as far as Somebody had told me like actually pointed out the way that I talked about myself and Then it was like this eye-opening thing like if I'm always you know hammering myself so much and like being self-critical And I'm using this language that negativity is gonna come back and it's gonna, you know, form about how I view myself.

And, you know, that's sort of like this spiral that it creates. And I think that at some point it was like, yes, it can be, I can be critical of what I'm doing. And I can know where my weakness is lie, but as far as the talk about myself and moving forward, I really just focused on having, shedding a better light on myself. And I might not be good at this, but guess what I can be good at this. You know, it's just like changing the language, changing the verbiage a little bit to shift now my mentality towards things.

And so, you know, once I realize that, like, okay, I can address, you know, really the weaknesses that I know inherently I have and I immerse myself in them. And I see that, like, every time I work at it, I get better, that's all it is. It's all it is. It's just about working at it and getting better. Well, let's break down what a mistake is. What is a mistake? All a mistake really is, is you thought this was a good idea to do, you applied yourself and you did it, and then you were wrong. It wasn't a good idea. It was a mistake, right? Is that what a mistake is? Sure. Yeah, and almost anything you look at. So if you just reframe what this mistake really it mistake is is a learning process for you to find the right answer and

Many times in our life we don't have the right answer and we make mistakes. Well, what's great about that is now I know I didn't know that before I was pondering it I thought this was the right thing for me to do. I went and did it. I was fucking wrong. Now instead of hating myself, that what an idiot I can't believe I did that. I'm so stupid.

Like, it's like awesome. That's not the way to do that. I know for sure, because guess what? I applied myself. I did it. I was wrong. Now I know. And so if you look at that,

and that's all leveling up, that's all growing, that's all getting better, that's all getting smarter, that's all building. So if you just learn to reframe the mistake part and not think of it as like, oh, I'm such an idiot, stupid me, it's like, no, you know what's awesome? Is that you put yourself out there to make a mistake. Most motherfuckers are too scared to even take that step.

The fact that you took a step, you made a mistake, you know that that was not, now you know that's not the right answer. Now you can then reapply yourself and hopefully make the right answer. And so I think you just gotta reframe it differently instead of looking at as a mistake as such a bad thing. I think it becomes hard when people make the same mistake over and over again. That's when the judgment really sets in.

Why do I keep doing this thing over and over again? Why do I keep putting myself in this position? Ooh, that's a different answer. That's a different answer. And here's the thing. Self hate comes from a natural feeling that's supposed to motivate you or inspire you or whatever word you want to use to not make that mistake again or not. We talk about this with athletes too.

And that's why, I think that's why it was drilled in my head for so long that these mistakes, I own those mistakes. And then I would hammer myself, like every single game if I made one little mistake. And that meant it just did not benefit me after a while. No, hating yourself doesn't have a whole lot of value. I mean, there's a small part of value where,

okay, you can motivate you, you can look at what you did and say, okay, that was dumb. That was wrong, I'm not gonna do that again. So there's that, but actively hating yourself beyond that, that isn't benefiting you at all. And I know why it's easy, I understand why it's easy to do. I mean, you know more about yourself than anybody else in the world. So you know just how imperfect you are. You know just how lazy you can be. You know just how bad decisions you make

even though you knew that you should have made a different decision. So it's very easy to judge yourself. It's very easy to lack empathy for yourself because only you know the full extent of your potential and the full extent of, you know, the behaviors you can make. You know, having children really helped me with this a lot because I can look at my kids and my kids make mistakes all the time. They fuck up all, they're human.

Everybody fucks up. By the way, this is not a person. This is not a you problem. This is an existential human problem. So just remember that. You're not alone in the world. You're not the only one fucking up. This is what everybody does.

So just remember that first and foremost. But when my kids make mistakes or fuck up, I don't hate them. Sure, there's times when I dislike them. That's true. There's definitely times when I'm like, okay, you're being a little shit or whatever. But I don't hate them.

And having children help me realize, well, if I can, if I can be like that for them, why can't I be like that for me? I'm in me, I am me. Like I have no choice. I can't get out of myself or whatever, right? So why can't I do that for myself? Why can't I have the empathy and care for me?

And that was a huge realization. I really, well, if you're gonna take the empathy route in that way and, you know, I get that. But then I'm gonna give different advice with somebody who is making the same mistake over and over. And I'm not gonna let you off the hook as much. Because if you're making the same mistake over and over, and then the self-hate thing may be an easy out for you.

It may be an easy way for you to just feel sorry for yourself. And I see that a lot with people that make the same mistakes over and over. Making the same mistake over and over and making a mistake are two different things to me. If you have a pattern and you keep doing the same shit and you keep getting yourself in the same boat, then you need to dive deeper into yourself

and ask yourself why. And that's a good point because hating yourself may actually make you feel like it's okay to make that mistake over and over. Yeah, it's feeling sorry for yourself. That's big of yourself, shit. Yeah, you gave yourself punishment. Right. Oh, okay, I hated myself.

I've got empathy. I got tons of empathy for people that make mistakes trying and risking things that they're uncertain of and that's how they find the answer out. That's one thing. That do not have a lot of patience and empathy for somebody who continues to make the same mistakes over and over. That is you.

It makes no attempt at correct. Exactly. That is you not having good self-awareness and self-reflection on why, why the fuck do I keep doing this? And instead of feeling sorry for yourself and having self-hate about it is diving deeper into the root cause of why you keep going down this pattern,

which is probably rooted in some sort of insecurity or bad pattern that you've created in your life and that needs to be addressed, bottom line. And I'm not letting you off the hook with the empathy thing if you're doing it over and over. So that's how I'm talking to somebody who makes repetitive mistake, the same mistake over and over and somebody who makes a mistake, two different things.

Next question is from Ray Childee. What is more marketable as a trainer having years of experience or multiple certifications? I have been training for five years and I have gained lots of knowledge from coworkers and just self-study, but would I be more marketable if I had certifications to add to my name? Well, do you know, even know the certifications that we all hold? I got a fuck ton of them. None of them are valid anymore. But you probably had the least certs out of the three of us. Right, this smartest guy in the room

has the least amount of education. So, you know, I think from a marketing standpoint, there's a few markets within personal training where certifications may help, like correctional exercise rehab, that kind of stuff. Other than that. Yeah, but even then, I mean, getting higher.

Think about what your girls doing right now by shadowing Dr. Brink for six months. I mean, there's way more value in that than going out and getting a certification. In real, yes, absolutely. So I still think, the only way, here's where I see the most value in certifications is if you're going to work for a facility where you're going to be

compared to 15, 20 other trainers. So you work for a 24-arifitness, a goals of LA fitness, or whatever your big chain is that's near you. And that one also separates you from your peers that are at the, because technically you're somewhat competitive because the pool of leads are the people that are inside the gym, you having more certifications and experience separates you from your peers. But if you're somebody who is out on your own and marketing yourself to the rest of the world,

I've yet to ever have anybody who considered hiring me and said, what certifications do you have? How many certs do you have? Never, never, never. And me saying, I think I've been doing this for 15 years as a lot more clout than actually, oh, rattling off all these acronyms that the, that 99% of the population

have no fucking idea what ACSM is, NASM is, Nesta is, NCSF is, ACS is, like nobody knows what the fuck that is. What does that mean to them? It means nothing to them, but you being able to answer their questions with, oh yeah, you know what? I actually have trained quite a few clients who have struggled with that same thing. And here's what I've done to help with them. That's a lot of power.

There's that. And I mean, you mentioned self-study. It's definitely that's, I mean, educating yourself and getting more education and applying that and then applying those concepts, like that is a crucial part of it, like to be able to keep yourself receptive to new information, like you don't wanna be that trainer doing the same old shit that we talked shit about, you know, and not changing your ways and being receptive. That's a good point,

because having lots of certifications tells me one thing, if I'm looking at a bunch of trainers and I know nothing about them at all, except for their certifications, what your certifications will tell me is, what you're interested in, and that you took the time to get certified. So if I see that you have,

this guy over here has got 15 certifications, this guy over here only has one, and I know nothing else about them, I can safely say, well, that person has taken the time and spent the money to pursue a bunch of education. They're serious about their career. Yes, yes. And I think that's why gyms will, you know,

big corporate gyms will reward that. Like, a lot of corporate gyms, if you work at them, they will give you a raise with each certification many times or levels of certification. And it's because people who have three or four certifications tend to take their job more seriously than somebody that maybe just has one. And that's, I think, why they tend to reward it now.

Well, I think as an employer, I think there's a lot of value too, but this specific question here is marketability. And I think marketability-wise, it doesn't make it yourself. Right, it doesn't make a big difference. Your acronyms don't mean shit. Right, but I do agree with both of you that. I mean, in a corporate type environment and what that says about the trainer and the importance of education and growing 100%.

I mean, all of us are that way too. Like, I don't know. It's hard to say now looking back 15 years, like, did I learn more and did I become a better trainer from all the different certifications that I have or did I through training clients? And then, because what happened, I did a lot was I would be training a client

and then something like, gout, I remember the first time a client had gout and I was like, fuck, I don't even know what that is. I'd go home and I'd be researching and looking it up and the do's, the don'ts and why it's caused. And then I'd go home and I'd be researching and looking it up and the do's, the don'ts, and why it's caused. And then I would learn all about it because I needed to speak to that because I now have a client.

So a lot of my education came from those types of things. Now, there were certain certifications that made big difference for me. Like NASM was a game changer for me because at that point, I had never seen such a good assessment tool. We had an OK one that the gym used, and before that, I had never seen a real good squat assessment, and then a tool that showed me, like, OK, if their body moves like this, this is why, and this is how you counter that as a trainer, that was of great value to me. Then I started to realize that at least,

more than half of the people that I trained were not like me, and they were more like the older population that just wanted to feel good, and they dealt with aches and pains, and their posture was all fucked up. So I remember going through CES, and the value in learning about CES stands for Corrective Exercise Specialists, the value that came from that added so much to my arsenal

when I or tool belt when I was dealing with clients. So lots of great value came from that. So I think both experience and certifications can help you be a better trainer as far as the marketability piece. What do you, I mean, I would still think that somebody saying that they're 10 years better. You know, you know, I earned the funny thing about this is looking fit will probably make you more marketable.

That's true. It's true. I hate to say it like still a standard. It still is, right? If you look a particular way, you're probably going to be more marketable. No, I mean, that's, that's, that's the reason why I do it. I mean, when I turned on my Instagram, the intention was to build a fitness business off of it.

And the direction I went was watch me transform my body, then watch me compete. I knew damn well, that wasn't like a long life passion of mine, or I gave two shits about that. I 100% understood the market that I was in. I 100% knew that nobody was gonna listen to how smart I was or my experience or all my certifications or all the clients' lives

I changed if I looked like shit. So I'm gonna put myself in the most ridiculous shape to get attention than I could then change people's minds. The most I ever learned in my entire career in a compressed period of time was simply from observing other really good instructors and trainers. By far, there's nothing that comes close,

like working with physical therapists in my gym, working with massage therapists in my gym, working with acupuncturists, working with chiropractors, and I'd observe them and see what they would do and how they communicate, and I'd pick up what they would say, and I'd learn what they would do, and they communicate. And I'd pick up what they would say, and I'd learn what they would do. And then I would apply little pieces of it. And it made, I mean, those things,

that's how I learn more than anything. Of course, my own application, my own study, but I worked with a physical therapist for seven years. I learned more about correctional exercise, just watching her help people. It's that applied knowledge. You just see how they spot things, and what they put their clients through in order to you know reveal this information and you're like,

wow, I had never thought to approach it that way and I've always taken way more from observing than I have just reading something out of a textbook and I think it's tough. It's a really tough task to ask somebody to write down all of that knowledge when it comes to the human body because it's so, like, it's too dimensional, you know, and we're three dimensional moving objects. Dude, if you wanna, if you're a trainer and your goal is to be just a better,

and better, and better, and better trainer, both marketable, marketability speaking and just as an exceptional trainer for helping people. If you're in a facility and you're the best trainer in there, go find another gym. Go to another place and make sure you're not one of the best trainers in there. And if you're a growth-minded person,

you will get a lot better being surrounded by really, really good trainers. Absolutely. But if you're in a situation where you're the training ships. Yeah, if you're the best trainer in your gym and you want to grow and learn, it's gonna be tough because you're the best person in there. I mean, who you gonna learn from?

Yeah, yeah, yeah. Next up is Tim414, Mercado. Will your body and metabolism adapt to excess amounts of neat the same way as it does cardio? Now, I'm glad you picked this, Sal, you picked this, right? I did. So I'm glad you picked this because Lane said something that I wanted to make clear with our

audience that they understand this because I now see that the word neat is starting to take legs in a different way here. And so I just want to be clear on what neat technically is, it's the activity that we do that we're not even aware of. Or that we're not scheduling, right? It's a workout. So, when we talked, sometimes we use how we talk about steps and even how we recommend in Maps split, we use steps and we put, in quote unquote, we put that as neat. And technically, it's not neat

because you're actively going to go move and that would still fall under exercise. So, I wanna be clear that we've kind of blurred that a little bit to get people to understand kind of what we're trying to get people to do, which is to just move a little bit more and pay attention to how sedentary they are by focusing on their quote unquote neat.

Well, how do you track your neat, right? There's a chance. Yeah, well steps. Steps is the best way that we know of. That's why we say man, you know, watch your steps. And that'll give you a good idea as to whether or not you're using it. Which technically it's not,

because once you start taking steps and you start actively increasing your steps, it's no longer. Well, this is the way it needs to be. Okay, so here's why need is superior to cardio. There's a few different reasons. One, the metabolism adapting. If you spread, and they've done studies on this, if they take, if you take and do an hour cardio

once a day, or you do, you know, 30 minutes of cardio in the morning at night, they've found in studies that splitting up the cardio does a more effective job of burning body fat and results in a less of a metabolic adaptation. So spreading it out throughout the day is just more effective. But that's not really the main reason why we promote need. The reason why we promote need is need is your everyday life. It's literally how you are incorporating movement into just living. Now, and we know as trainers that,

if we tell people to do lots of cardio every single day, very few people will be able to maintain that forever. But if we teach people to monitor their activity throughout the day, park a little farther with their car, take the steps, get up at your desk every half hour, that kind of stuff, that those things can very easily become habits

or become a part of your life. And when something becomes a part of your life, when your life becomes more active, now you're more likely to keep it up and stay consistent. Now, the metabolism adapting part, you know, will it eventually adapt probably, but does it make a difference? Not really, because here's a deal.

Besides burning more calories than you're taking in and all that stuff, it's good for you to move more. So let's forget about the fat loss effects for a second because yes, burning more calories than you're taking in does result in fat loss. But if you're just relying on the burning calories part and you're not speeding up your metabolism, at some point your metabolism may adapt. But forget about that for a second, even if you're not burning, even if you're just moving more, your metabolism adapted, but you're still moving more, it's better for you. 100% down the road,

it is healthy for you to move throughout the day. Like I've brought up studies on hunter-gatherers, modern hunter-gatherers, and how active they are, and scientists will study them and find that they don't burn that many more calories in the average person because their metabolism is adapted.

And so people might be thinking, well, what's the use then? There's still way fucking healthier. If you're just sitting on your ass and you're, you know, burning 2,000 calories or you're moving and you're active throughout the day and you're burning the same amount of calories, it's probably better for you to move for a million or one different reasons, the physical reasons but also for the psychological reasons of actually moving and getting up your ass. So, neat is a superior way to, you know, manage and monitor your activity, rather than not being active all day

and scheduling an hour of cardio or whatever. So I had a conversation very similar around this question right now. So bear with me, I will get there. So yesterday, good friend of mine, Jessica, I'm helping her out through her training right now and she's the heaviest that she's ever been and the first month, I told her I want her fed all the time.

We're gonna try and increase calories. I wanted her steps, because I talked to her about neat all the time, but again, I used steps as the way to kind of measure that like Sawa's saying, okay, your first month, our goal is to get, stay at around, you know, eight to 10,000 steps per day, and you're gonna be training three days a week, she's following the maps program right now.

And, you know, I don't wanna see any weight loss from you, that's not the goal right now. So that, a lot of the conversations been around that and making sure that she understands that this is so important right now As we are first starting up now. She asked me literally yesterday. She goes you know, I love the way I can see that even though my weight is not changing on the same weight that I was four weeks ago when we started You know, we won we dunked we we weighed her and and her body fats down 3% because she's been adding muscle and she is losing body fat but the scale is staying the same. So she's like, I'm totally happy with what's going on, but I do have Mexico next month.

And when can I start doing cardio? And I said, well, I don't want you to look at like cardio like that and said, why don't we just increase your movement throughout the day, gradually leading up to that through your knee or through your steps. And I only want you to use a piece of equipment or get on there and do quote unquote cardio if you can't reach those step goals without it. But I would like for you to make the habits throughout your day to hit your step targets without that hitting, getting on a treadmill and actually starting to plug away and increase the intensity to get there. So, I said, okay, well, we've got six weeks until you've

got Cabo. So, what I want to do is, we were at 8 to 10,000 steps. So So next week, 12,000 steps per day. The next week after that, 14,000 steps per day. The next week after that, 16,000. Now what I know, because I've been doing this for a long time, once people start moving people steps up from about 16,000 to 20,000, unless you have a very active job, that person will have a hard time

getting to 16 to 20 without making a conscious effort to get on a treadmill. That's a lot of steps though, right? Yeah, it's a lot of steps. And so then what I told you, I said, so then what I want you to do is that's how you're going to use cardio is to reach your target movement for the day. And only if you couldn't do it through just basic life style. Yeah, life style, because what I know is if you couldn't do it through just basic life style. Yeah, lifestyle. Because what I know is if you do it that way, it's way more sustainable when you get to your goal.

Sure, I could slam you on the treadmill right now and say, okay, from here to Cabo, I want you to get on the treadmill and go for an hour of cardio every single day from here on that. And yes, we'll burn some fat. Yes, she'll lean out. And maybe she'll even lean out a little bit faster doing that than slowly increase your knee. But what I know is if I can teach her

to have better habits of movement throughout her day, it'll seem like she's not having to work anymore, but her body is having to work more. She'll see more overall benefits where it'll be more sustainable for, and then guess what she still has in her back pocket if she needs to use it or speed something up. And that's what I told her is,

as we get closer to Cabo, we'll reassess where your body is at, where you wanna be, and then the final week or two maybe, maybe I'll allow you to jump on some cards. Exactly, exactly. I mean, neat is just, look, if something becomes a part of your lifestyle, or it is your lifestyle,

you're far more likely to be consistent at it. It's far more likely to yield you, better health benefits, both from a psychological standpoint because, you know, if you dread getting on the treadmill or dread doing cardio, you may not dread just moving more throughout the day. And then spreading it out, you know,

from a physiological standpoint, spreading out activity seems to have a better effect on the body, both from a health perspective and from a fat loss perspective. So if your goal is fat loss, you're better off breaking things up and neat does that kind of naturally, whereas cardio, it's much more difficult to do unless you have a treadmill in your living room

and you work at home and you can jump on there every three or four hours type of deal. So that's the thing about as far as metabolic adaptation is concerned, yes, the metabolism tends to adapt, but the best way to alleviate that is to build muscle. So in the sense of if you want a faster metabolism, focus on strength training, and then you don't have to worry so much

about the metabolic adaptation from cardio. If the cornerstone of your programming is to build strength build muscle which requires more calories. And just to add to what I'm doing with Jessica to help maybe even give more context to this something that again our goal was to I want her up closer to like 2600 calories a day and she's more like 1800 right now. So what I'm also doing as I'm increasing her need I'm also increasing her calories

so I don't expect to see any major weight loss because what I'm wanting to do is keeping her fed while she's moving. I want to get her body used to consuming 2,600 calories or so. So if I can do that without putting any bad weight on her by kind of cancelling that out through the little bit of movement throughout the day. So she doesn't see this big spike in, you know, weight from adding all the extra calories.

We're in an incredible position in the next four weeks if I've got it ramped her up to 2400 or so calories from her 18 range. And she's just been walking and moving more. And we haven't even really done cardio. Now as a trainer, I got a lot to play with right now. I got a good metabolism that I can start to run. And you can cut from that, no problem. Right, and then she's still in a great position

calorie-wise, she doesn't feel like she's starving her body. I can some days do cardio and keep the calories up. I can do some days, not do cardio and restrict calories. Lots of options that I can play with to get this person to reduce body fat. Perfect. Hey, what was that site again, Doug, with the free guides? Mind pump free.

Mind pump free.com. Mind pump free. I want to remind you guys, mind pump free.com, there's free guides, all kinds of guides on there that are free and we're adding more all the time. Also, you can find us on Instagram. So my page is Mind Pump Sal, Adam is Mind Pump Adam, and Justin is Mind Pump Justin.

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