Mind Pump: Raw Fitness Truth - 840: How to Lose Fat

Episode Date: August 20, 2018

In this episode Sal, Adam & Justin go into detail on how to lose fat. 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. What will Mind Pump look like when they get older? (2:29) Who is winning so far? Update on the Mind Pump 6 Week Fitness Challenge. (8:25) If someone was to lose, what would be the reason why? (13:30) The difference between hunger vs. a craving and how to use it as motivation to switch your thought process. (15:54) Is obesity a form of child abuse? (26:30) How we identify with the food we eat. (30:00) How to Lose Fat the RIGHT Way & Build up Your Metabolism. (31:10) What are the best fat loss exercises? (42:25) Why you should treat your weight training routine as a skill. (47:10) People Mentioned: Jeff Dunham (@jeffdunham)  Instagram Enzo Coglitore (@enzocog)  Instagram Related Links/Products Mentioned: The Weston A. Price Foundation: Home Freak show How To Lose Fat In 3 Steps | Mind Pump Media How To Boost Your Metabolism The Right Way! (FAT LOSS!)| Mind Pump TV Mind Pump FREE Resources – Everything You Need to Know to Reach Your Fitness Goals Mind Pump TV – YouTube Prevalence of incorrect body posture in children and adolescents with overweight and obesity Maps Prime Pro Bundle - Mind Pump Get our newest program, MAPS Split, an expertly programmed and phased muscle building and sculpting program designed to get your body stage ready. This is an advanced program and is not recommended for beginners. Get it at www.mapssplit.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 Also check out Thrive Marketwww.thrivemarket.com/mindpump! 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 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 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/mindpump 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. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind, Pomp, hey there! This episode we talk a lot about how to lose body fat. We start out by having our fun conversation. We talk about aging, the fun process of aging, the six-week challenge.

Who's aging the best in this room and who's aging the worst? We look best as an old man. We get obvious it's Doug. I already looked like an old man, so there you go. We talked about this look like an old man. The six-week challenge update, the benefits of hunger, there are benefits to feeling hunger, and then we talk about obesity and food as a drug,

and of course, then we get into techniques and methods and ways to lose body fat. This is a really good episode. I have a prediction that it's been a while, you know, we don't have it. We have so much on the agenda when it comes to the quads and episodes and interviews and going, it's been a while since mind pumps just got down. We hit, we tackled a very basic topic, but in very detail. So I hope this is one that gets shared. You guys should share, if you're trainers, this is something that clients should listen to. I mean, if you're a trainer too,

this is something you need to listen to because I know all of us have evolved and changed as trainers. I mean, we talk about that in the show, how much the way we do nutrition and programming for clients that want fat loss and how different that looks today than what I did before. That's it.

This is a lot more relatable topic. It's a lot more subject matter. We think that, oh, everybody just knows the best strategies in this direction. And it's really not the case. And I think we need to keep constantly revisiting it. That's it. I also want to mention that MAP's performance

that's our athletic-minded sculpt your body like an ancient athlete program is 50% off. You got to use the code green50, GRE and the number 50 no space at MindPumpMedia.com, that promotion. First time we've ever done it for a full month. We also have bundles available at that site. Bundles where we take multiple maps programs and we put them together and discount them and we usually put specific maps programs together for particular goals like our Super Bundle which is a year of exercise programming That is also at mindpumpmedia.com along with the 50% off maps performance with the code green 50 I'd also like to mention if you go to mindpumpfree.com

Get our how to Lose Fat Guide, and it's absolutely free. What do you guys think we are all gonna look like when we're old? Ooh, that's an interesting thought. Yeah, like what do you think we're gonna be like and look like? You know, I feel like you're gonna look at the same

or you know the guy who's... Who's gonna age the best besides Doug? That's the cause of the fight. Yeah, that's easy. That's easier on this. Yeah, I just say Doug wins that. I don't know, I have a picture of my career. You know what's kind of scary?

We're about, and it's going to happen in this time that we've built this company. In the next five years, Doug's gonna look the youngest if he doesn't already. That's a little embarrassing. No. I mean, I'm looking at him and Justin across the room right now and I'm like,

I mean, they could be your twin brother. You know what I'm saying? Like, it's getting, it's getting close. Real soon here, people are going to think he's the young one in the room. Doug, is your hair, is your hair, do you have grays? I do. I have a lot of gray. How many? I can't count them. Too many to count. You would look good with the gray. Never let the gray out. I did. I used to. And then my friend, who's a hairdresser, she told me, you know, I can take care of that.

And I, like, an idiot, I did it, and then I got used to it. So. Now you're fucked. It's kinda hard to change. It's still like, change. It looks at this point. You know, Doug, that hair coloring stuff

is not good for the- I know. I know. I know. Yeah. I was pride at the moment. I don't know. We should all talk, we should do, like,

what do we think we're gonna be and look like when we're older? Like you're the most afraid of it. I'm getting older. I'm going to, I'm going to get old. Justin's going to be like, you're going to be full-old man. Yeah, super-crasse. I think I'll be like polyester pants and I don't give a fuck. Fuck off, everybody. Get up my lawn. Just spray people. Like these young fuckers. I think I'm going to, I think I'm going to off everybody, get off my lawn! Just spray people. These young fuckers, ah! I think I'm gonna get more handsome because I have a fat face right now

and I eventually that's gotta go. Yeah. Eventually it's gotta go, you know what I'm saying? Somewhere around 60 or 70. Don't have the cheeks, so get more chiseled. Yeah, you're like a camel. You store your youth and your cheeks. You know what I'm saying?

I hated it growing up, but it's gonna come to be an advantage. Yeah, my face is just lean always for sucks. So I'm gonna look, just a little weathered. Yeah, you're gonna look, but, but, real quick, you're gonna look like bird bike. I got good skin, I take care of my skin, everything's good, I'm pretty healthy all the time. Who's the guy who's the guy who does,

who's the famous guy who does the puppets? And he's got the huh the the terrorist puppet Oh, yeah, Jeff Dunham Jeff Dunham. Yeah, you're gonna look like the the skeleton one let the skeleton Yeah, yeah, yeah, you know what I'm talking about I think you're probably wow, how many years way would you say you are from total baldness? I feel like, you know, like the Friar Dome for a while. I feel like I stalled it, dude. That's not saying. We think 10 years? Five years. No. You think longer? No, you know, what did here's the, what if it stays like this forever. Through technology, your way is gonna shift. I think, you know, I'm not gonna lie, like the being off the test to Oster and I feel like it's really stalled that.

It really slowed that down. Like it was for a while there. Dude, you could, you could be like the tortoise in the hair. Like we're all talking shit. In 20, 30 years, Justin and I are losing our hair. You've stayed the same. Well, so this happened.

Okay, so I had my buddy Chris, my buddy Jared, my buddy Jared, my buddy Justin, okay, and me, all four of us, and we're all really, really close. We've been close in high school. Chris had the alleyways, Justin had the alleyways, Justin and I, like you lose the alleyway. Oh, on the front.

Right, on the front. And then there's the widow's peak. Right, and then Justin and I, no widow's peaks right here. Oh, there? Yeah, it's like the way apart right and so it all wrong and then Justin and I had the the back crown the crown right and so you know they say that the crown is easier to prevent from from or easier to stop okay so in the front very difficult so if you if you look at the two so Justin and I of the four are the least ball down. And we all kind of started like our early 20s, around 23, the ball joke started happening between all of us.

Yeah, because we'd start seeing that the guys were thinning, you know what I'm saying? And Justin and I were starting to get a little thin in the back area. And they're alleyways. We're just getting deeper and deeper and deeper. You missed your window to convert to Judaism. Well, so what happened though? You know, nice Yamaka the cover that we were all really close and even like around 23 and then you know, I'd stayed the same

Justin was pretty slow too with me Jared and Chris like accelerated fast and by like 26 they were damn near full bald Wow, it's weird that you're all friends. Yeah, did you guys all grow up in the same area? Mm-hmm. Oh shit. What if you guys got exposed to some water? Get the water the radiation or something the water. Yeah, it's weird that you're all friends. Yeah, did you guys all grow up in the same area? Mm-hmm. Oh shit. What if you guys got exposed to some water? Get the water. The radiation or something. Yeah, it's really weird.

It's all the same power towers. Dude, look at mine. You can see. See back here? Yeah, but nothing. Okay, so what you think right there, you guys. It's thinning a little bit. That was mine like a 23.

You can see Skia. It's thinning a little bit. Oh no, you should have seen how my hair was. I, my head was, it was a massive mop of so is it is it a myth that it's basically like it's on your father's Saw your father's side right it's a generation I heard no, no, that's all miss. Yeah, what's all the mick because both sides They said that it was like my mom's dad, right? Like that. Yeah, I was told forever But I was like I mean he was really thin and like, I take after my dad, my dad is super thick.

Yeah, you haven't lost the single hair. Yeah. It looks like. You also have extremely hairy arms. I hate to. I threw Courtney off with this. Yeah. She thought for sure I was like, Captain Amazon man, you know.

Yeah, but you have nothing on your back and everything. Nothing. No arms. Yeah. I mean, even look where I was supposed to have like, where socks, high socks, like I had no hair right now. Oh, that's socks high socks like I had no hair right? Oh, that's because the socks I think wear it off. Yeah, but yeah, your arms are really really gnarly They're beastly. Yeah, you got a lot of hair going on You're getting lean to the point where I can see your quad separation dude. I don't know if I've ever seen that on you

Let me see really yeah, yeah, I've noticed it the other day Yeah, you can tell now where your knee is and where your quad is yeah, I just used to be a But you guys are just trying to look up my shorts. You just be a big fat knee before and now it's like It was like just quad is. Yeah, I just used to be a part of it. But you guys were just trying to look up my shorts. You used to be a big fat knee before, and now it's like, it's like, it was like just a stump. Yeah. Dang, he got some sausage. You got quads every now, dude. Now we can see that there's something there. Elephants, legs.

I change my mind every day on who's gonna win this thing. You know, one day I go, what do you mean you change your mind? You never, you always think you're gonna win. Why me, who gets second? You know what I'm saying? Like I feel confident that I'm gonna take this. Right. No, I think, yeah, You change your mind remember you always think you're gonna win. Why me who gets second? I feel confident that I'm gonna take this right no, I think yeah, I just put the work in I don't know are you? Yeah, it's gonna be I want to do what do we gonna do after this deadlift competition or something like that?

What do you think yeah no no? Let's do it over here press We should do you guys we should do a a a lift competition each of us gets to pick a lift for the other guys no not for the other guys I will be the weakest on deadlifts it's obvious I disagrees and that's why I think you pick your own lift now what you do hold on listen to my fucking okay okay you you pick your own lift okay and then what you do is at the end of it whoever the winner is the one who's the greatest percentage over the other guys. Does that make sense? So this is a bad idea.

Well, I guess you're gonna get hurt. Yeah, I mean, yeah. We're gonna get hurt? Yeah. First of all, I haven't hurt myself. You haven't hurt yourself. No. Doug, have you hurt yourself?

Yeah. A little bit, a little bit. Yeah, I did hit some heavy dead lifts. That kind of tweaked that. It's Adam, we gotta worry about that. Adam's the guy we gotta worry about. Doug and I actually train hard too, so that's probably why. I think that's the reason.

Doug 75. You're 74. You're good though, right? Shoulder's healed. No, I'm good. I'm good. You know, it gave me about a three day setback on my programming, but not a big deal. Like, because someone asked me that question too, like, I have literally, and I don't know

about you guys. You can't speak for you, although everybody looks phenomenal. So I'm assuming that everybody's been pretty dialed. Everybody's doing good. But I mean, as far as my program and my nutrition, like I've literally been flawless. I've had the shoulder, I did lose a little bit of volume for three days, and so that set me back a tiny bit, but that's not like huge, what made your set back.

I actually hate, I actually really don't like talking shit about people getting injured because I feel like it's like challenging the injury gods. For me. Yeah. You get hurt, you know, make sure you don't know. Yeah, no, that's bad. I don't wanna, I don't wanna, I don't wanna hurt.

So yeah. So I'm into the performance competition though. Don't get me wrong. I'm just, I feel like this look, here's what I feel. I feel like we're doing a contest. I guess we're giving it wrong. For Adam.

Adam is the composition, body composition change. So this is a contest. You're right. Yes, this is heavily weighted in your direct. You should win. Yeah. You won't, but you should win. Oh, God.

The next competition should be performance. You're in heavy favor. That's just in house. It's a bundle, some million. And then after that, we're all gonna take some tests. Okay, so here's, there we take some ring tests. And then we'll see what happens. So, so here's the deal.

I'll drink it, dude. Here's the deal with this. Here's the deal with the strength thing, which I would be totally okay with. But I would I think what the audience would enjoy and what I think is more challenging is not feeding into our strengths and having the other guys pick lifts and the show people how you progress and work towards it.

That's what I'm about. I am all about. This is a closer. Yeah, this is Adam. Adam knows. How am I going to spin this? Adam knows he doesn't have a lift, but he can, it's a closer. Yeah, this is Adam knows how I'm gonna spin this Adam knows he doesn't have a lift But he can he's strong overall. He's that yeah, he's a overall strong guy Oh, if we can't be you in the press, he can hang with us and he can't be me in the pool

Oh, if we did it if we did a squad bench press overhead press deadlift combination Let's bring it like if it's a combo of all of them pound for pound pound pound pound If pound for pound that's only fair. Oh, it might equal out across the board The little guy always says pound for pound You know who do Wilkes? I don't care. We do Formulations and see what happen. No, I think it would be cool if we all picked a lift And then we all went out there and then let's say I did deadlift and then you guys did yours and then like oh Okay, 30% stronger than he does is over here. It's oh 10% or whatever and then we figure out yours and then you're like, oh, okay, 30% stronger than he does his overhead press, oh, 10% or whatever. And then we figure out percentage wise

and see what happens. I don't know, it's fun. I like the competition. It's actually, it's been so fun. It's been so fun. Not as it's been. Forget the motivation part. I'm usually pretty good energy.

Yeah, I'm pretty consistent anyway, but I really enjoy the fucking with each other part. It just feels like my camaraderie, you know what I mean? And it's a good time. We haven't, you know, we got to work out more together, too. That's, that's, we never, we still don't, you know, we still, even though, even, and we've been caught a few times, you know, I catch Doug Spine, my workout's a lot lately. Is he watching?

Yeah, he's figured out my times that I'm in here and then I see him do it. And then I catch him doing my moves, you know what I'm saying? If I start doing it and then you guys around, you know what I mean, let's do a couple lists, but yeah, I'd rather do that. I thought you do three squats today? That's it, I don't, I saw you guys coming in. So I'm done.

Assuming a guy, each guy loses, right? So if you had to, if you had to say, okay, Justin's gonna take last place. Uh-huh. Or Doug's and take like, or you're gonna ask. Ass, assuming, make it it ass out of you. It's, no, it's okay. Not thinking of your side. I'm fine.

Thinking about each one of you. Like if I had it, like, why do you think Justin would lose? Why do you think I would lose? Why do you think Doug would lose? Oh, wow. Like if we were to lose, like a case, say I say I take last one. I was like, what's going to be the thing? Yeah, yeah, yeah. No, that's what I mean. Limited us. Like seriously, like if you, if you, we, we talk all the time about who's

going to win, I'm going to win. We all, we're all confident. We're going to win. But okay, if you look at the other guys that you're competing against, like, that's why I limited us. Like seriously, like if you, if you, we talk all the time about who's gonna win, I'm gonna win, we're all confident, we're gonna win. But okay, if you look at the other guys that you're competing against, what's the reason why they lost? Yeah, yeah, if you think they lose, what would be the reason why? Oh, that's a good one. Yeah, yeah, what would you do?

I think if Justin loses, it's because he went too hard too fast. That's what I would think, with diet and training. Okay. If Doug lost, it's because he's always working so much and he's, you know, prioritizes work over everything else. If Adam lost, it's because you had to juggle between winning the contest and getting your health, getting your health back up. And those would be the places I think would be...

No, I think that's a pretty good assessment. Yeah, pretty spot on. Yeah, because I would say, and I would say the reason why you would lose is because you did have the least No, I think that's a pretty good assessment. A pretty spot on. Yeah. Yeah. And I would say the reason why you would lose is because you did have the least attraction to make. If people are comparing a compare contrast versus consistency, it might be even though incrementally it's harder to gain after you've already been in a spot forever. So yeah, they should lean in a little bit. I don't want to say that.

Well, yeah, well, I don't want to win that. Well yeah well no you I don't give it I honestly I want to win but I don't know it's not yeah. I want to see everybody have a great time and everybody just change and I like the energy that it's created with our audience because so many now people are let me let me add that to why you might lose then too. He might lose because he doesn't care about winning. I want to win. He might lose because he doesn't care about winning. I won't win. That's too strong, so. Yeah. Yeah.

I actually feel, you know what sucks? I actually feel the most pressure to win. Of course. Yeah, dude. Of course I do. And I'm not gonna. You've been awesome a few times. And I'm already.

I mean, this has been a lot of the dialogue I've been having with a lot of people asking me what's going on, on behind the scenes and everything. You know, your right sound, there's this juggle of, I know what's best for my body right now. And then I know, okay, fuck it, should I just try and get lean? And I battle with that daily. And I feel like I've been doing a really good job of balancing that. I mean, I told you guys, I got on the scale.

I'm point four pounds down. So for a getting lean and shredded competition, I don't look like I'm probably heading in the right direction, but I'm actually really happy with what the progress that I make. That's a transfer. You've gained muscle. Yeah, and you're right. I know I have. I know I know I know my strength is up. My waist is down. I mean, I definitely know that I'm doing the right things for my body right now, but when I, like this week was a low week for me, right? And how's the appetite, by the way, with the low weeks? Fuckin' it.

Oh my God, dude, I was going crazy. You know, that's dreaming about food, dude. That's what always happens to me. I know, like, I know I'm not pushing my body until I start the dreams. Oh, I know for me. What's I have a dream where I'm like eating pancakes? It's like, what the fuck?

Oh, dude, when I know, when I'm just... Donuts, I hate donuts. Donuts? Yeah, I don't know what, I'm like eating pancakes. It's like what the fuck? Oh, dude, when I know when I'm when I'm about donuts, I hate donuts. Yeah, I don't know what I think it's because that one night It's corny, but donuts back. It's been in my fucking head. I Can't wait to I'm gonna buy a bunch of I know I'm like home for Simpson all of a sudden It's out thinking yeah, I start eating a lot of like low or no calorie type food. So like, guess right, like three pickles, you know what I mean? And the way I eat them is I scar from like,

I grab one out of the fridge and I'm just literally standing over the sink. Oh God. Like, what the fuck am I doing, you know? It's an interesting, it's an interesting feeling to be in a, when you're pushing a deficit and to feel your appetite come up, it's a really, it's a really nice opportunity for,

and I have a sound like a dork saying this, but really is a nice opportunity for personal growth. That's why like fasting so much, but fasting is a short period, right? Like I'll fast for two or three days. Like if you're in a deficit and you're doing it for three or four weeks, you know, that's a hard, that's a long time to contend with the fact that your body says.

I love that you brought that up because there's something about what I love about this, you know, and I know I'm not competing, getting on stage, but just the competitiveness of it. It makes me more regimen, and it bleeds into other aspects of my life. Totally. And then you talk about that, you know, a great time to exercise discipline and then become self-aware of what, like how you consume and what real hunger is.

And it's like, dude, one day I'm down 2000 something calories and I'm freaking it my body's like, no, I'm fine. Like I'll be totally fine. This will pass. I think there's so much value in that. And very few people have the discipline to do that and to do that for long enough. It's like they do it for maybe one day

and then it's like after that, they're like, oh fuck this a long way. It's just a feeling, it's just a feeling that's all it is and it can be an uncomfortable feeling if you identify it as such. You see what I'm saying? If you identify it as an uncomfortable feeling, then you're gonna sit there with it

and you're gonna fucking hate it and you're gonna wanna avoid it and you're gonna wanna do anything to get rid of it. But if you identify it as my body is burning body fat, and that's why I'm getting the signal, or you identify it as an opportunity to sit still with it and to see what pops up and whatever makes all the fucking difference

in the world. Oh, I used to, that was how I used to motivate my clients when they would, the ethos for the other time, man, Adam, I'm hungry lately. So I said listen, you're burning. Switch your thought process to this. That's your body. When you get that feeling like that,

and you're not, it's not craving. And you know you're hungry because you're low-cal, because there is, I mean, you'll get hungry when you're low calorie. You've been low calorie for enough days. You know, you'll have to learn to get comfortable with hungry. And the way I tell them to get comfortable

that is like, how cool is it that you could be sitting on the couch watching TV and you feel that hungry feeling. And that means your body's switching energies. Like it's no longer using sugar and glucose. It's now using fat. And that's that feeling. And so as when you feel that and when you fight that off, you're just burning fat. And how cool is it that you could be sitting in a meeting, working on a computer, not even exercising training, and your body's metabolizing fat, and utilizing that as your energy source.

Like switch your thought process into that. That always need to have a pad that shocks the shit out of your stomach. Yeah, well last night, it was really hard. I hit my macro targets that I needed to hit. I knew I was gonna, this was one of the lowest days I had hit, calorie wise. I knew it was gonna be hard towards the end of week

of a low week, calorie week for me, and I wanted to go downstairs so bad, and it's seven o'clock, eight o'clock at night. And I remember thinking to myself, I just a couple more hours and I fall asleep, and what I know is I'm already burning fat at that moment, and what I love is I'm gonna go to bed, and all night long my body's gonna be burning up body fat.

And when I wake up, I'm gonna feel great. And sure as shit, I did and I do. And so that's what kind of motivates me when I'm in those moments is to switch that thought process. Exactly. The other thing to keep in mind too, is it's a feeling that most of us are not familiar with in the sense that we don't live in it very long. Just because we're so overfed,

we're surrounded by food all the time. To the point where people are more, think about this now, this will trip you out. People are more comfortable with being uncomfortably full than they are with being a little hungry. Isn't that funny? You know, because if you overeat, that's also an uncomfortable thing.

What a flip, what a flip on us as humans. Totally. Just a few thousand years ago, it would be the complete opposite. That's right, it would be like, it's in the background that's what I'm like, you can eat or you literally can't do anything. Well, people will prefer that over,

I know I was talking to one of my clients, one of my clients the other day, and she was talking about how she just, you know, during certain times of her cycle, she overeats like crazy, and then her stomach hurts, and I'm like, well, she's like, but I'm just so hungry,

I'm like, you're not hungry. That's not hunger to push yourself to that point. That's something else. And I'm not judging anything. I don't want you to judge it either and feel bad about it. But I want you to be aware that you're, it's not because you're hungry, but it is interesting that we're so much more comfortable

being uncomfortably full than we are being a little uncomfortably hungry. You know what I always think about this when I watch an old Robin Hood or a movie from the medieval times or some of that? And I always think when I'm looking at all the actors, I bet you like everybody didn't really look like this. I bet you because you can't find. You can't find a hundred actors, right?

With nice teeth and that all filled out. I said I bet you most people looked pretty lean, dude. You would think they actually look terrible. It's funny when the first settlers or whatever came from the old world to the new world, they would write accounts of what the Native Americans looked like. Remember, keep in mind that the people in the quote, unquote, new world with the Americas were hunter-gatherers.

They had come from Europe and they had agriculture and a lot of stuff. Yeah, that's a grain, they're... Their diet was very high in grains, it was not very healthy, they ate lots of porridge, they had bad teeth. So they're getting sucked, yeah. They were on average inches, I don't know how many inches shorter than the hunter gatherers, and they said that,

oh, they're tall, they're strong, they're whatever. Of course, they had superior technology, which is why, and they had illnesses, which is why they were able to come over here in, you know in conquest so easily. I have to just blank it. But they actually talked about that. And what's his name?

Dr. Weston Price, great website, WestonAprice.org, I believe. He was a dentist that traveled the world, and he tripped out because he would go to these countries where he would see these modern hunter-gatherers, and they would all talk and smile, and they'd have perfect, straight, healthy teeth.

He was like, this is weird. These people don't have any modern dental practices. They don't have tooth brushes. Why are there teeth? Nobody needs braces. They're really flossing. Yeah, their teeth look amazing. And so then he came up with this understanding.

He did his own studies. But yeah, they didn't look like we see that they probably all looked like shit bad skin, you know bad teeth and all that stuff It was not good health. Hell is skinny and stuff. It was not because you're hungry I imagine most people were hungry all the time. There wasn't an abundance of food It wasn't like somewhere you go grab something on the corner if you get hungry the mill live off potatoes Yeah, dude, who knows that accessible? No, I think probably ideally if you were to design yourself a diet that was based off of evolution at our best guess, by the way, this is all guessing because nobody has a time machine.

But it would probably look different from season to season and I'm pretty sure that you would eat a lot in the winter and summer, I'm excuse me, summer and spring and fall, eat less and winter, you'd probably not eat that much at all or you'd eat very keto because what are you going to get in the winter? Oh, definitely get fat. You know, before winter is coming. I mean, that's, you're trying to survive. I'm such a different mentality.

But I bet you it was, I bet you it was harder than you think to even get fat because even if you got a hold of a bunch of meat and food and you're like, okay, I need to bulk up before winter. So I have this coat and this extra cow. Yeah, you're doing such labor intensive. Then you go do your everyday things. Yeah, you had your day consistent of waking up at five o'clock and, you know, feeding the pigs and, you know, milking the cow and fucking dragon the hay

bells and like digging ditches and posting fences and crafting things with hands. You know, what? Whatever. Well, actually shit like you're doing physical, they're just always in pain, cold. Well, we know this, if you look up, if you look up the circus fat, you know, people, so back in the day, it's probably like three, four hundred.

Oh yeah, the back in the day, the circus is, they also had acts, you know, people would perform, they had animals, but then they also had what they called the freak shows. And they haven't done these in a long time because they're obviously, you know, it's kind of bad thing to do, but they had freak shows where they would have people with deformities or super tall, super fat. Yeah, and they would have a fat, like a fat person, a fat man or whatever. And if you, you can find online pictures of these from, you know, the late 1800s.

And yes, they're overweight, but if they were to walk around in modern times, they would kind of not be super I've seen that Disneyland. Yeah, it plenty of time exactly. I'm gonna be honest. It wouldn't be a like you wouldn't walk by and be like, oh my god, that should be in it, you know, that all he needs is one of those turkey legs in his hand Yeah, people wouldn't line up to see that but back then that was like a crazy and we're looking at a picture right now And it just looks like you're running the mill really obese. He looks like 300 pounds. Yeah, he looks about 300 pounds or so.

I mean, which is, I mean, God, I mean, I'm name it a room with 300 pound guys. Well, tell me a day that goes by, you don't see a 300 pound person. Oh, that's actually quite rare. Yeah, yeah, yeah, it's, you're right with Disneyland, by the way. Holy cow. It's very revealing. Like, I think, like, you understand what we're working with when you go to amusement parks.

Bro, go to Disney World, it's even worse. Because Disney World brings in from the South. And the South is a much higher obesity rate than here out in the West. Yeah, it actually depresses me. Bro, there were traffic jams with scooters. Like scooters were getting into traffic jams. What?

So that too, there was a lineup of Rascal scooters. Like scooters were getting into traffic jams. I saw that too. There was a lineup of of rascal scooters as I was leaving. Like I think it was the pirates of Caribbean ride. And it was like, I was like, oh my God, there was probably 20 scooters just lined up trying to get in the back way. Bro, I saw a lady who was three, three, 50 something like that in one of those scooters with her daughter sitting on her lap or belly the daughter was maybe five Probably twice as overweight as she should be that overweight child as well and the daughter had one of those

Big like what are they leader soda things with a straw on it? Yeah, and she's just drinking it and they're just you know driving around that now That's when I get really angry Yeah, it's when I see kid poor kids just growing up with that, like mentality and then you see them with all that soda. Do you think, now here's a touchy subject. This is gonna get, I'm sure also piss people off,

a little bit touchy. Considering all of the health issues that a company having a diet that produces that in a child because when a kid becomes obese like that, there's definitely higher risk for all, pretty much all chronic diseases, and it's for life, and many kids who grow up that way, very small percentage

are able to lose the weight later on as adults, is that a form of child abuse, would you consider that? Ooh, that's, that is a hot topic. I mean, here's, that's a tough one, I'm not going to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to, to's a tough one. I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to,

I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to,

I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, I'm not going to, because if you're feeding a kid who doesn't know any better at that age, a drink or a soda that's got 2,000 calories in it,

you, I mean, they just, and knowing too that there has addictive properties to it, that they're now gonna crave that and want that going forward. Like, you know what, I don't think they'd ever legislate it. No, no, no, no, no. I'm not, I'm not suggesting that. I know what you want that.

No, you didn't want that. I'm not suggesting that. No, you know, and you know why? You know what I think they would have. But I wonder when people No, you didn't want that. I'm not suggesting that. No, and you know why? You know what I think that would have happened. But I wonder when people are going to look at it like that. That exactly. Like once society changes and people kind of 20 years.

Just earn the corner with that. 20 years ago, somebody could be, you could be out at a restaurant and somebody strike up a cigarette and it wouldn't be a big deal. Right. But now somebody would chain you if you did that. 100%. If you lit up a cigarette in front of a restaurant,

even close to somebody's plate, you would get shamed within five minutes. For sure. For smoke around your kids even today. Right, yeah, yeah, yeah. If you had a kid a stroller and you were puffing away on a cigarette, somebody would come up and say something to you.

So, and that's just happened in 20 years. So my question is, will we get to that point? Sure, I don't think it'll ever get to where it's a law and that I don't know, we would never want that. But I do believe will we get to that point? Sure, I don't think it'll ever get to where it's a law and that I don't know, we would never want that. But I do believe we will get to a point where people become educated enough on how bad this is and how detrimental it is to this child long term. But they will start to look at like,

what the fuck are you doing, dude? Yeah, you know what I don't think? You know why I don't think it'll be, nobody will ever really call it child abuse because it's so widespread. Yeah, you know what I'm saying? It's so widely too free. Well, I mean, adults, adults, everybody.

Again, back to the cigarette analogy. The cigarettes were so widely accepted that you could smoke on a goddamn airplane. Not that long ago. That is, I mean, that's so absurd on so many levels from safety and then what you're doing, secondhand smoke to everybody. So, you know, maybe it will look that crazy.

Right now, it does it, right now it's the norm. Yeah, I wonder how doctors deal with that. You know, when they're coming in with the patient and their kid is obviously like super, you know, obese and has like really bad habits established and they're sitting in there kind of describing the whole thing. That must be a really tough conversation.

It is and they do, they do tend to have this conversation. The problem is doctors aren't the best people to have those conversations. Right. Because they're gonna say for some reason, they're really harsh or, you know, they're gonna dismiss it. Well, maybe not a lot of doctors

that are in great shape themselves. And they don't have a lot of education and nutrition. Oh, nutrition, they take one semester of nutrition. Nor do they take your engineer has as much nutrition. And when you talk about nutrition, you're talking about behavioral changes, long-term behavioral changes. And they're not trained in being able to work

with people through that. Because I'll tell you what, I knew nutrition early and on a my fitness career, but was I good at talking to people about changing? It took me 10 years of experience before I learned how to really communicate things properly and get people because you're talking about a lifestyle, like how you eat is such a big part of who you

are. And for anybody who's listening right now disagreeing, let me, here's your evidence right now. Does anything get more religious than nutrition really? You got religion politics. And people treat their diet like it's the religion. Argue with a paleo person about paleo, not being the greatest diet lover, or a vegan or keto,

and watch how territorial and tribal people get. It is, we definitely identify with the food that we, and it's ingrained in our culture so deeply that every culture has customs around food. Every event that you do is around food. And so when you're talking about- Every holiday, every holiday, every soul, everything, every celebrate.

Every celebration. There are specific foods for specific holidays. You have a birthday cake, you have a wedding cake, you have food that's at the movies, food for football games. What do you do when you go to a baseball game? You eat a fucking, you know, a ballpark Frank or whatever. Like these are, it's so ingrained in us in such a part of us that, you know,

having a single conversation from a doctor. Yeah. good luck. I mean, it's a difficult one. This is why I wrote the, the, the, had a loose fat guide. That's why I actually wrote that one out was because I, you know, I wanted people to kind of learn some of the basics about how this process kind of, you know, goes off and, and starts off. Well, that YouTube is doing well too.

That released not that long ago. The metabolism boosting one. Yeah. Because you, you pulled from a lot of that information that's inside that YouTube too, right?'s doing well too. That released not that long ago. The metabolism boosting one. Yeah, because you pulled from a lot of that Information that's inside that YouTube too, right? Yeah, I did. I did. I mean, it's I think there's a couple strategies that people need to Understand Today that are maybe different than what they've been told. I think with For example today, I think it's more important than ever

To focus on getting a faster metabolism. That's one of the most important things you do today, because you have food all around you and you're super inactive. You can't tell an adult and a kid to move all day long when literally life involves no movement whatsoever. A lot of times, too, you don't really see it. I'm going to use myself as an example of even what I'm going through right now. It's very fascinating for me to be tracking and watching how little of calories that I'm eating and to see my body not just weight falling off. I mean, typically if I would eat 25 or

20. I mean, that's so low, 2526 in our calories from these extremely low. And for my body to kind of hang on at that weight, is really crazy for me. And that's now because I've been doing this for so long, because I've had my metabolism roaring to where I could have 5,000 calories a day and not put on fat, I know what a drastic difference is. Now, if I'm just an average person who doesn't track, doesn't really pay attention, doesn't know these things,

I don't really know what the fuck's going on with my body. And then I want to get in shape like we have a competition right now. So my theory would be eat less food, exercise more while really what I'd be doing in that situation, I would just be just sitting in a signal in my body to have even slower metabolism. And so this is a very challenging place to be. And I know that I'm not even in the worst place. I know there's many people that have been slowing their metabolism down for longer than I have. And they have just, they just don't have a clue that their body isn't. So someone asked me and they asked

me on the, um, these questions that I just posted on my Instagram about when, when to cut. Like, how do you know if you should, like someone said, like, oh, I'm, um, you know, if you should. Like someone said, like, oh, I'm, you know, male, atom, 18% body fat. And should I reverse diet first, or should I, you know, cut and get lean right now, right away? And I said, well, it really depends on where your, your calories are. And if it's a place that you like to be or not. And I know for me, I don't like to be at, you know, I need to be at 2,000 to 2,300

calories to see my body lose weight. Like I don't want to be there. That's a, that's low. Those are small little meals for me. I'm a big guy. I have to maintain that. Yeah. That's a very difficult quality of life. It doesn't give you a lot of flexibility. I mean, I can sit down in crush of 1,500 calorie, not so good meal for me. I can't have that be more than 50% of my intake. No. And so- It's a very valuable strategy and understanding, because, yeah, okay, could you eat 2,000 calories every day

and be healthy and fine? You totally could. Is it difficult in modern life to do that as a 220 pound man? Yeah, it's fucking hard. 2000 calories at 220 pounds. When food is everywhere, when you're gonna go to events and you're gonna do things, well good luck doing that.

I mean, you're gonna have to be deliberately skipping meals. Yeah, and here's the thing, we're talking about kids, right? Children's metabolism is a slowed down too. Now, I know their diet is all fucked as well, and that's the biggest part of it. And their movement. But their movement is down, but not only is their movement down as a result of it,

they have less muscle. I don't know if you guys know this. If you guys look at the presidential tests and stuff that when we used to do the presidential fitness awards, a lot of schools don't do them anymore. Yeah, kids are fuck, they can't do pull-ups, they can't do half of the things. They're just not strong.

To speak to you. Sorry. No, if you have your thigh, I don't want to, because I. And my run and all that. They're just not strong to speak it out. Sorry. No, if you have your thought, I don't want to, because I was going to switch gears on you, because you just reminded me something crazy that Enzo told me. Oh, what did he tell you?

Did Enzo share with you what happened to him and his girlfriend the first day of school? So, first day of school, he's got, like, I don't know, I think he told me, he has seven classes, four or five of them are his girls in because both him and his girl are in AP classes. So, Inzo is a very smart kid. He's a four-o student.

He takes all advanced courses. He took advanced courses last year as a junior as a senior, most of his courses are all advanced. So, you know, if you're in that upper echelon of grades and so that you typically see the same circle of kids, well, I guess there's a girl at the school who has a problem with Inzo's girl, doesn't like her. And she was able to go to the school counselor and say that it causes her anxiety in class and it got her pulled out of Inzo's, the four of Inzo's classes.

Wow. Are you serious? Is that fucking crazy? Yeah. Is that crazy or what? And I asked him like, why? And he's like, oh, it just, how about if you tell the girl, deal with it?

Right. Yeah. You guys are not here. I'll tell you what I'll do. I'll call the other girl in this office. And we're going to have a conversation for about three hours. And then we're going to leave. And you're going to be OK with it.

That's how I would handle this. It's going to hug it out. I just thought that was insane. And I guess the parent even came down and got involved with it. That's how I would handle this. It's gonna hug it out. I just thought that was insane that, and I guess the parent even came down and got involved in it. That's why. Yeah, the mom came down and got involved in it. Influenced.

Right, came down, but I was asking him, he couldn't even give me a real reason why the girl didn't like her. It was just some high school bullshit. I'm saying like, my friend's friend doesn't like that friend and so they don't like each other. Well, maybe there's something he don't wanna tell you. There might be something to do with it. I don't feel like we got a pretty good relationship. We talk about just about anything. I don't feel like he wouldn't like that friend and so they don't like each other. Well, maybe there's something he don't wanna tell you. There might be something to do.

I don't feel like we got a pretty good relationship. We talk about just about anything. I don't feel like he wouldn't share that with me. But even if she did, though, I mean, that's kind of part of what I was gonna say, even is just the type of activities have changed for kids, because we tell kids to go move and be active,

but think of the types of activities that we did as kids. Did we do just, were we just long distance running all the time? No, a lot of our activity involved. Climbing strength. A lot of it was strength. We did run for sure. We did run for sure, but the running that we did was sprints

because we played tag or whatever, but it was climbing, it was throwing, it was balancing, it was making your body strong. And if you look at kids today, first off, I used to never, look, I've been personal trainer for 20 something years, for 12 or 20 years. I do not ever remember seeing kids with the type of posture problems that I see now.

It's horrific. Yeah, I see it all the time now, it's kids unfortunately, you know, it's exaggerated, like I couldn't believe, it's what you would see most adults when they work at these desk jobs. You're starting to see that now with their kids at school on that level. So they have no muscle and that means lower metabolism?

I wanna say this on this show, and I know I've said it multiple times, I'm gonna keep saying it so people, because we always call things before it happens, right? On the show, especially on the health and fitness space. That will become one of the biggest topics. Huge opportunities. And the next, in the next five to 10 years. Yeah, for sure. And the show, especially the health and fitness space. That will become one of the biggest topics. And the next in the next five to 10 years, and the next, maybe not 10, but you're a trainer. This is a huge opportunity. That this in my opinion is going

to be one of the biggest topics in our space is going to be kids posture and pain and children, just kid training in general. Yes, setting them them on the right foot. Yeah, this is it. This is it. This is it. This is it. This is it. This is it. This is it.

This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it.

This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it. This is it.'s gonna give your boys healthier to stochonal levels. It's also gonna prevent what's happening right now with young girls, where girls are going through puberty

at younger and at younger ages. And they think it has to do with the fact that they're fatter, the more body fat a girl will have on the younger she will be when she has her first period. And there may be some other chemical reasons, like Xenoestrogens and stuff like that, but the stuff that we can really control, like have them lift some weights, it's funny,

I've been training my son, you know, on and off here and there, and it's crazy how much health fast his strength goes up. He's by no means a super strong kid at all, he's only had a few workouts with me, but the difference between the first workout and the fifth workout, and what does that tell me, by the way? That's telling me, whoa man, like there was no activity before. To have that dramatic of a difference.

Right, from just touching a little bit of weights. Just from touching a little bit of weights. And that's why I think 100%, and here's another one that I'll call at them, 100% the form of exercise that will get recommended to everybody. So right now it's what? 30 minutes of vigorous activity.

It's cardio, right? In the future, it will be resistance training because across the board Working out with resistance is is across the board Battling all of the things that we're starting to see Negative with our health. It's the better answer to our current state and our current environment Well, it's gonna go help to fortify your joints, it's gonna help to provide you with the abilities and movement that can carry forward and raise that metabolism like you're saying.

Like it's building muscle is the answer, not just aimless movement. Not just aimless movement, it's building muscle. Well, just like back to the fat lost guide that you wrote and talking about metabolism, I mean, every client that has come, I don't care if your 10 pounds overweight or you're 150 pounds overweight, every single client that comes to me when they are ready to start a diet and ready to start a program, they get

put on a small two to three day week lifting routine and they're increasing calories. Or I'm depending on how terrible. If you have a fucked up diet and you're eating if I have a hundred pound overweight person in there eating five thousand calories McDonalds jack and most that's different that's rare there's a small percentage of those and by honest those are easy to help dude if I got somebody who's a hundred pounds overweight and it's because they eat jack in the box three times a day all I got to do is switch what they're consuming and put some weights on them and they fucking just fly and change.

But that's not the majority. Majority of people have already tried things. They've already tried to diet themselves. They already did the latest fad. They signed it for some class. They starved their body. They did a different day. They did all these diets.

Then they come to me. That's the average person. Now that person I get typically has a slower metabolism from all the bad ideas that they had to try and get in shape before and their prescription looks pretty similar, almost all of them. And that is I want to add food into their diet and I want to get good strength. Yeah, change the food. And keep the calories up. I don't want their calories down. So I want them up more than likely. They're already eating pretty low calories and not maybe not the best of choices like you said.

So I'm adding food into the diet. It's like, okay, let's look at what you're doing. Let's change the macro profile a little bit. You're eating too much sugar normally. You're not getting enough fiber here. You're not getting enough adequate protein. So let's get you where you need to be and where your calories, your calories are already low.

So I actually want to keep them about the same or even increase them a tiny bit because now we're going to add resistance training. And I know that with that new demand on your body, I want to give that the extra nutrients so your body starts to build muscle. It's so funny because how things have changed. I mean, when I first started training, if people were to say were to ask me or any other trainer, what are the best fat loss exercises?

You would say something like treadmill, circuit training, running, elliptical jump ropes, something like that. Today, if someone were asking me today, what are the best fat loss exercise, barbell squat, barbell deadlift, overhead press, bench press, rows, those are the best fat loss exercises. I know now, I didn't know that

and I didn't understand that before. And that needs to be the approach. The approach needs to be, hey, I want to lose some weight. Great, let's get your fat burning machine to amp the fuck up. And then let's see what happens. And it takes a little longer to see results that way. Not to get the ultimate goal, I want to be clear here, just to start seeing results. Because ultimately the ultimate goal, I want to be clear here, just to start seeing results, because ultimately the ultimate goal happens both faster and more permanently when you do it the right way.

Well, yeah, and you have to be careful, because I like the approach, like when Adam's talking about, like adding food into the diet and really like, you know, building up the nutrients and getting yourself fed, because like, what's your typical client these days? They're already super stressed out, they're, you know, They're not getting enough sleep.

There's all these factors that are making them unhealthy besides not working out and not eating properly. They're already trying to restrict their eating. And so they're already going down that path, but it's not working out the way that they're hoping. And one of my favorite things about resistance training is this, was absolutely one of my favorite things. You don't have to do it a lot all the time.

That's one of my absolute favorite things, is I could take an average person who's just trying to lose weight and get healthy and I could put them on a very effective two day a week, resistance training routine, full body, two days a week. I have a lot of room to go with that. I can really ramp up volume and intensity over the course of a year or two years and I can get their metabolism to really Amp up with just that now with cardio

It becomes one of those everyday things every single day You got to take take a side 30 minutes 40 minutes whatever to try and move and then not only that if you continue doing that Or using that as your primary strategy things start to adapt and slow down and by not only that, if you continue doing that or using that as your primary strategy, things start to adapt and slow down, and by the way, things adapt with resistance training also. The adaptation is just different. So when people ask me, well, wouldn't your body adapt to burning calories of weights also? It's a different adaptation. The adaptation is in the opposite. Because you're telling your body to prioritize strength, then being efficient with calories is not a primary goal. When you're telling your body,

you're doing a lot of cardio, the two adaptations you're asking your body to do are I need more endurance and I need to be more efficient and both of them work together very well and then you start to slow your metabolism. Now, so people are just approaching it completely the wrong way. And it's no reason why exercise.

That's why when I see studies, those do studies and they'll compare, like working out to, you know, diet versus end both combined. And they always show, okay, of course both works the best. But they'll say, oh, diet destroys working out in terms of fat loss.

And I end up reading the study and I'm like, what did they do for the workout? Oh, 45 minutes of vigorous cardio. Yeah. Well, yeah, that's not gonna work. Put them on some weights. Have them lift some weights and see what happens. I also think there's a lot of value

and you could take this for the, you mentioned that the major lifts, that would burn the most amount of fat, which is the deadlift, the squat, the overhead press, the bench press, these movements, the barbell row, like those handful of movements right there. If you actually took those, and you, and forget like this crazy programming,

and should I do what amount of reps or do this, and you treated those each as a skill. And your entire, your entire program in routine is about those five, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, six, means, because we all know that anybody, any client, so what happens when I get a client, the first time they're trying to squat and they're in their mid 30s, 40s, 50s, whatever, and they've got all this, they're fucked up. They're not going to drop into a barbell squat beautifully like an Olympic lifter. So my goal is to get them that way.

Now realistically, I know that's not going to happen overnight, but the amount of work that go in there, like to prime the body to get it ready, to get the hips ready, to get the ankle mobility ready, to get the thoracic mobility. Like this could be a workout. That's the... It is a workout. The entire hour is, the first half hour is priming the body

so you can squat really well. And then applying that to this barbell squat and watching yourself improve on that movement. That right there could be an incredible workout. One movement, one movement that's it. That's the last half of my personal training career right there. When I would get clients, that's what I would do.

It's funny. I just wrote. I've done this just for power cleans. Yeah, I just wrote a blog on this. I wrote a whole blog on that in the sense that, look, I use the running as an example in the blog. Like when you look at running, you find that it's got a very high injury right now.

Why does running have such a high injury? Is it because humans evolved not to run? No, in fact quite the opposite. Humans evolved probably to run long distances. The problem is nobody runs ever, right? Nobody ever really runs in modern societies. We just don't run, especially as adults. And so what people do is they, one day they wake up

and they're like, I wanna lose some weight, I know what I'll do. I'm gonna go outside and I'm gonna run to get a workout. And the goal isn't to learn how to run properly and effectively with good biomechanics and get the body suit. That's not even in the goals at all. The goal is to sweat and get fatigue because for some reason a while ago we've relegated exercise to just sweating, getting sore,

and burning calories. So now it doesn't matter what you do as long as you sweat, burn calories, and get sore. So people get up, they go outside, and they run to fatigue, and then they come home and like, that was a good workout. When in real, first off, they don't know how to run very well because they never run. Number two, doing anything to fatigue is gonna make you start to do it terribly, unless you're like absolutely flawless at it. And so you create these problems.

Now, resistance training is the same thing. If you look at resistance training like a sport where I'm going, just no different, look, it's no different than learning how to play basketball. It's like if I want to go play basketball and I've never played before, I don't get on the basketball court and just doing a bunch of crazy shit with the basketball team.

I'm like a fire. I'm gonna go in, I'm gonna learn how to dribble, I'm gonna learn how to move, I'm gonna learn how to shoot, I'm gonna learn how to block and screen and do all these different things. I have to learn those skills before I can go play hard. Well, if you treat weights that way, when you go into the gym,

rather than going in there and say, okay, I'm just starting off my weight training routine. I hurt all my pump. I need to do squats and deadlifts. My goals get really sore legs and a sore back because I know that's what they work. You're not gonna do very well. You're not gonna do nearly as well as you could.

Wrong goal. Right, instead if you go into the gym and you say, okay, I need to learn how to be really good at squats and you give yourself however long time it takes to do that And by the way, this is how I train people for the back half of my career Boy is that effective wait first of all you still getting shaped the whole time because it's not like you're not working out Right you may be doing other exercises correctional movements Practicing more shallow squats pat practicing box squats whatever to get into the positions you want to you know

You want to be in and over, you develop this amazing practice. And even if you're advanced, till this day, even now, when I go do these big gross motor movements, I'm not thinking, I just want to get sore and I want to sweat. I'm thinking, I want to be really good at this movement that I'm practicing. And this is how people used to work out. That's how gymnasiums used to be.

And the results are far better when you do it. Well, and you know what's neat too, is that while you're doing this, there's other things that you can attach to like small victories, besides just the typical goal that everybody comes in with. I want to lose weight or I want to build muscle. It's like, nothing's cooler than coming in to do a squat, being objective enough to realize, holy shit, my squat sucks.

And then saying, okay, I'm gonna get good at this. And I'm gonna put in the time to do my mobility work and do the proper stretches and prime my body and get it ready to actually get better at this lift. And then I'm gonna do it and then I'm gonna look at it. I'm gonna assess it again. I'm gonna do it and then I'm gonna look at it and assess it again.

And then I'm gonna make all these little tweaks. And it's cool because while you're doing that, you're right, you're building muscle, you're burning fat, and then you're starting to notice other things, like, oh shit, like, my body feels better. Like, I don't have as much joint pain as I had before, and holy shit, I can sit in this position. I've never been able to sit in this position before,

and you're starting to get these other victories that you start to see have a lot more carry over than you would expected into your everyday life. I mean, that was one of the greatest parts about when we all first got together and I took that on like, okay, you know, I've never cared that much about a squat to where I applied it to my clients forever, ironically, and never really, really took that attitude towards my own squat. And men, it's been the most amazing.

And then of course, as a byproduct, my legs are better than they've ever been in my life. No, weird. Yeah, it's just as a byproduct. And it wasn't like a hard, it wasn't hard vigorous training to get there. It was just consistency, consistency of working towards it. And it was great because the part of the thing

that kept me away from squatting and lifting on my legs as much as I do now, was it was so daunting before because I knew either one, I was gonna have to push so hard, I felt like I was gonna throw up because that's what I thought I had to do in the workout, or my low back would be on fire. So it was like this, fuck man,

like every time I went into leg day, I was like, this is gonna be brutal. Imagine if we treated all these things like practices, even nutrition, you know, like a practice of learning how to learn how to eat properly, learning how to listen to my body signals, learning how to do all these verses, I have to eat to lose weight, or I can't eat that because it's bad, or I have to eat this because it's good, and you treating it as a practice, like we started the episode with getting used to the feeling of

being a little bit hungry, I think people's success would be a whole lot better. Oh, I mean, one of my favorite parts about competing was exactly that. Like, I mean, yes, I'm competitive. Yes, I want to win. Yes, that was like the driving goal, but the thing that I geeked out on and the thing that kept me coming back

and doing it over and over was every single time that I did this, I was like, man, I learned something new about my body. I saw like, oh shit, when I do this, this, and this, I feel like this, or my body looks like this, or I see this performance. That's why you say you learn so much doing it. Oh, dude, I mean, I learned so much.

It's crazy, because I know we have all that knowledge, it's just like this squatting, I'm talking about. Like, I had that knowledge, I applied it to clients, but I didn't apply it to myself. How funny is that? It's like the same thing was with nutrition. Like, I had all the nutrition knowledge, but I didn't apply it to myself. How funny is that? It's like the same thing was with nutrition. Like, I had all the nutrition knowledge, but I had never been diligent enough and consistent enough

to really apply it to myself, and then to really go back and assess it, and then to treat it that way, like you said, it's like a practice, like, okay, I'm gonna try to carb cycle, and I'm gonna try giving myself this much carbohydrates, and then I'm gonna go to here, and then I'm gonna go there. Just to see how you really have a It's a totally different process, man.

Like, and I can totally attest to that. Like, reading about it, knowing about it, I've had course after course of nutrition and, you know, teaching and working through it with clients, but then when you apply it yourself, especially like the first one was intermittent fasting and just to be restrictive. Well, that was my goal. Live through that, you know, 24 hours, I'll be fine. I don't have to be bound to this. And then the other part for me just recently,

just being more carbohydrate restrictive for a longer period of time than I've ever had before and then reintroducing it was like the most amazing rush. Like I've felt in a long time. Yeah, what did you know? Do you got the energy? your hunger probably went up. Hunger went through the roof. Yeah, so then now, you know, weaving in and out of that

is it's more challenging, but it's great because I could feel workouts and everything else kind of get affected and then my body's changing as a result. So it's all, it's fun, man. If you really can get yourself into it and experience it, not just think about it and read about it and just put your body through the test. Oh, I bet your strength and your pump was up to

from your lifting, because you see what I would notice too, because I would flirt with the, like, how much is too much to you? So this is what's fun about it. Like I'd be like, okay, I'm gonna give myself 100 grams. Oh, I'm gonna give myself 200 grams. I'm gonna give myself 300 grams, then 400, and then it was like, oh shit, okay.

Now I can see, right, now I see the adverse effect. Like, you start creeping up and I go, okay, I'm not getting any more performance, I'm not getting any better of a pump, I'm not any stronger, and if anything, now I feel like I'm holding more, and it does, so okay, now I found that. Now I found that sweet spot, like right there, this is gonna maximize. It's such an individual thing. 100% it is, and I found that now I found that sweet spot like right there this is gonna maximize such an

Individual thing 100% it is and not only that it's individual and it's ever changing Yeah, yeah, because here I am now the guy who used to I mean Jesus not even two years ago when we were on this show Totally different hormone profile. I was I was eating I was eating 400 to 600 grams of carbs on a regular basis I mean I to get a pump from carbohydrates, I needed a minimum of 400 to feel it. Where now I'm so low that I give myself a hundred, a hundred and 50, and I feel all the way out. So even my body has changed.

So it's not only individual, but it's a constantly moving target, which I know frustrates the average person. I get that, right? That's why you can't just focus on the goal. We have to focus on the process, because the process is never, and it's a ride. It's never ending.

Well, if you want more information on stuff like this, we do have a free guide. It's called the How to Lose Fat Guide. You can find it at minepumpfree.com. And it talks about a lot of the things you've heard in this episode, and a few other things in greater detail. Thank you for listening to Mind Pump. If your goal is to build and shape your body, things you've heard in the episode and a few other things in greater detail. Pollock, Maths Performance, and Maths Esthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically

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