Mind Pump: Raw Fitness Truth - 897: The Best Way to Work Out at Home and on the Road

Episode Date: November 8, 2018

In this episode, Sal, Adam & Justin discuss the best way to work out and have sustainable progress while at home and on the road. The distinct sound to decades in music. (2:35) How most Hollywood stars come from Broadway. (5:00) What is the most “chick-flickish” movie the guys have watched? (6:35) Mind Pump Recommends: Making a Murder Part 2 and Sal/Justin continue selling Adam on their love for The Haunting of Hill House. (7:30) How broken is our prison system? (17:10) The Best Way to Work Out at Home and on the Road. (22:26) The problem with at-home workouts out there. (24:20) Resistant Training focused programming. (28:40) Progressing intensity properly. (30:45) Building stability behind the joints the right way. (33:45) The importance of adding muscular tension. (35:58) Why you should take time away from the gym. (44:02) People Mentioned: Shawn Ray (@shawnrayifbbpro)  Instagram Links/Products Mentioned: November Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** Making a Murderer | Netflix Official Site The Haunting of Hill House | Netflix Official Site The Staircase | Netflix Official Site Evil Genius: the True Story of America's Most Diabolical Bank Heist Mass Incarceration: The Whole Pie 2018 | Prison Policy Initiative Mind Pump Episode 881: P90X & Beachbody Review, the Truth about Designer Steroids & Prohormones, the Importance of Exercise Order & MORE Prone Cobra Row Focus Session- - YouTube Mind Pump TV - YouTube Mind Pump Episode 885: Shawn Ray Mind Pump Free Resources Workout At Home For Only 90 Minutes A WEEK for AMAZING Results 

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this episode of The Mind Pump, the Mind Pump. Well, we have a short intro. We talk about musicals, making of a murderer. This is a show on Netflix that Adam is a... Have you guys not watched it? You've got to cut up today. I just just get caught up today.

I just get caught up. I started watching House of Cards again. That's pretty good. Without Kevin Spacey? No, no, no, no, first season. Yeah, because they just released that though. Yeah, yeah. So, and then we talk about US prisons.

But then we get into the topic at hand, which is how to get in shape at home. Like when you don't have equipment, how to get in shape on the road. You know, what do you do? What do people who don't have access to a gym do for fitness? Is it really a disadvantage? Can you turn it into an advantage?

We cover all the nuances about it. And we talk about strategies for training without equipment and some of the benefits and some of the detriment. And what kind of the shenanigans are out there in the market right now that you should sort of really filter your way through. That's right. I mean, this is the reason why we created our maps anywhere program. We created that program at the time, that's in the beginning of creating our maps programs.

We want to create one that answered the question that we would often get where people were like, hey, what about these at-home workout programs? I don't like going to the gym. Your workout programs require barbells, dumbbells, and sometimes machines. Like, what about us? Like, what can we do? And so we went off and we designed maps anywhere

and it's a program without equipment. That's extremely effective. We programmed this workout with our expertise, knowing that some people would get advanced to this program because one of the detriments to at-home workouts is they're not very good once you get past a certain point of fitness. Well, with Maps anywhere we have what are called AMP sessions, that you can dramatically increase the intensity of workout as you become more fit. So it's very scalable. Maps anywhere, we reshot all the videos,

we did all the blueprints, so it's all brand new, looks clean, looks amazing. And then to celebrate, it's half off. So Maps anywhere now is 50% off all month long. But to get the 50% off, you gotta go to mapswhite.com and you have to use the code white50. So that's WHITE, the number 50 without a space, at checkout for the discount.

And that's pretty much it. So here we go. We get into talking about working out without equipment. Let's go. Boom. You know what's cool about music, Justin? Yeah, I do know. That there's a distinct sound to decades of music.

And so what I mean by that is like, there's a 90s alternative music voice. Yeah, you know what I mean? Yeah, the whole alternative kind of scene. I mean, that was like a huge, huge part of my childhood. I mean, I remember that like sound in the way that they would just come up with riffs and stuff. It was all like this collective thought process.

That's what I mean. It's like the Eddie, Eddie, Eddie Vetter-ish sound to the voice, the quality, and then immediately, everybody else. You knew when it was gone, when somebody tried to literally fabricate like Eddie Vetter and like you get something like a creed or, you know, it's like, okay, it's done.

But what's that quality, Justin, you do it pretty well. Yeah. Yeah. Yeah, hungry. That's, that's, oh yeah. That's a, that's a 90s rock. That's 90s, like automatically you know that that's a 90s.

Down in a hole. Yeah, I still love it. Yeah, yeah. Yeah, exactly. Yeah, it's Yeah, exactly. It's like, it's kind of like it's a little bit progressed from like Bob Seeger, you know? Like, he had sort of that like, I don't know, that sort of like gravely kind of voice

and then that kind of carried into rock. Do you know who can sing really well? The dude in a star is born. Can't remember his name now. Bradley Cooper. Oh yeah. Well, he's really his voice. That's his voice. Okay, so speaking of Eddie Vetter, he coached him for that movie. You know that? Oh, I don't know. Yeah. I know he had Duke Good. I did not know. I know he had guitar lessons. Yeah, Eddie Vetter took him through like all the tricks and of the trade as far far as singing and vocals and all that goes. Jessica's been listening to the soundtrack to that movie, incessantly, for the past,

I don't know how many days since we watched the movie, and she found out all the facts about it, and that's his actual voice, and he sounds like a good dude. How pretty silly is that? Oh yeah, I'm just going to go ahead and get any better to help me. Yeah, I mean, like you asshole. Yeah, but what's even sillier than that is you have a guy like Bradley Cooper who's arguably one of those handsome men. And then he sings like, he can act, oh yeah, and he can just sing whenever he wants.

Well, most of those, someone made a deal with the whole. Most of you're like really, really big Hollywood stars, at least they were. A lot of them came from Broadway. Yeah, well, you used to be able A lot of them came from Broadway. Yeah. You used to be able to have to do all of it. Yeah, you used to have to be like, Dan's, same.

Did Bradley come from Broadway? I'm sure he did, but if you looked him up, I bet he came from there. I'm always surprised. A lot of them have. He and Jackman's same kind of thing. Yeah. Yeah, he did an excellent job in Lemus Roblin.

All right. Yeah, did you guys watch Lemus Roblin? I like it. I like it. I like it. Greatest showman was even better. That was good too. But have you guys seen Lem is? No.

Oh man. No. You guys need my culture in person. No, you need more manly movies in your life. You know what? You need to just say it. You need more. Predator.

This is how I know you've never seen the movie. It is one of the most manly movies you'll ever watch. Oh yeah. Yes. Let me have a look. Oh, you watched the play ever watch. Oh yeah. Yes. Let's have a little shion. Oh, you watch the play? Yeah. Oh man, what a great story.

What a brilliant, brilliantly written story about struggle, about God, about war. I mean, all of it tied together at the end. You're just like, wow, an emotional roller coaster. Yeah. It's really good. I thought it was like cool. You know what? I didn't really show that passion about it, but emotional roller coaster. Yeah, it's really good. I thought it was like cool, you know what? I didn't really show that passion about it,

but it was good. You just weren't open. Yeah. I can, you know what, this is Justin, by the way, let me just, I'm gonna do a little, Adam, you let me know if you think this is accurate. This is Justin watching a musical, I'm not gonna feel. Hahaha.

You know, don't let it happen. Fighty back the tears. Just fight it. Oh, then we need that afterwards. He's like, I don't like it happen. Fighty back the tears. Just fighty. Then we need that afterwards. I don't like it that much. Yeah, that was not great. Yeah, I didn't feel bad. It's okay.

It was okay. It was all right. I want to go watch an opera. What's the most chikish movie that you like? Oh, that's stereotypical movie. Yeah, yeah. That's a good question. That is good.

Because there's a lot There's a yeah for you we could be here all day Yeah, I think for me it was probably like bridesmaids. I thought that movie's hilarious. Yeah, that's that kind of This is shit. It's like course accounts As far as I go just cuz there's all women in it. It's like saying like you know, yeah, they do a lot of dick funny a lot of dick jokes in it Come on bro. That's that's not a fair. That's like oh, let's be important It's all women. It needs to be more The nude bug. No, I'm not I'm bored. That was a dumb one. I'm sorry. Oh mama Mia. Mama Mia for me. Oh, I haven't seen that Oh really good. It's really really good really yeah really good man. I grew up with Abba so oh

Abba's fucking amazing. They're they were the ace of base before ace of base. Take away ace of base. I'm just gonna throw it back there. Speaking of it, they're from the same kind of shows. Are either one of you watching the Making the Murder or part two yet? Oh my god, I almost started but I'm still. Bro, I benged it. Oh my god dude. Did you watch? It's so fucking good and scared the program last night? Did you watch the next two episodes? Yes! Oh! Oh!

When the tell me how fucking creepy that was. Dude, when the kid goes down the... What does that thing called? It's not an elevator, but it's like the food. Yeah, it's called a dummy elevator or something like that. Back in the day, old houses have like a... It's not an elevator, it's like a box, and you could send it up or down to send back in the day. Old houses have like a, it's not an elevator, take a box and you could send it up or down

to send people in big houses. Like fuck you for that. That's scared the shit out of me. First of all, little kid gets in there and he's, oh, it's an elevator. I wanna try this one. Now immediately I'm like, this is, where's your parents? Yeah.

Never you would let your kid, no. The kid goes down. Down, the sister like decides, oh well, it's not gonna be that bad. Yeah, hey, this is fun. Kid goes down, it's a secret base, nobody knows about. He. Down. Down. Down. Down. Down. Down. Down.

Down. Down. Down. Down. Down. Down. Down. Down.

Down. Down. Down. Down. Down. Down. Down. Down.

Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. Down. It wasn't even that for me. It was the the follow up one where he was like he was peeking out the door and then he sees this What was that thing dude the tall skinny When you go look center the bed like You know, I still see that bro. It makes your oh it physically. This is what happens like anxiety. Yeah Exactly, I'm gonna look like anxiety. Yes, but it was so good. It's excitement But it's also physically I've never seen that Stop trying to sell anxiety. It's exciting. It's brilliant in the story that they've So I did all these different kids so well written. Yeah, I'm convinced that people that don't watch scary movies live long

Or lies. I'm gonna find the story. Yeah, just I mean think about it. If you live in an an anxious state a lot It can't be a good for your health. Well, this could be I might start seeing Yeah, I mean think about it. If you live in an anxious state, a lot, it can't be good for your health. Well, this could be, I might start seeing shit in it because I need to study that proof. So you ask us what's the most, like, girly-ish movie we watched?

This is the most girly thing you do. Is he scared of me? That I tell all these movies. That's sexist. I know it is. Very sexist. I know, I know. No, you know what, that's true because there's a,

my sister's, my sister's love scary movies, love them. Way more than my brother does. My brother does not like, he's like you, doesn't like him. Just guys like in my arm pit the whole time as we're watching him. So you started the making the murder, the second one? Yes. Bro, is it like, does it live up to the first one?

Yes. Oh wow. Yes, I mean, I loved the first one. It was very compelling. This one, so the first one. Yes. Oh wow. Yes. I mean, I loved the first one. It was very compelling. This one. So the first episode kind of once I hit number two. So I watched the first one a couple days ago and I was like, okay, cool. I want to watch it. I'll get around to it. And it got me enough to where I wanted to continue watching it. Then I hit the second episode. Once I hit the second episode, I must have been three or four last night. And man, it was midnight and I was like, I can't remember

how long are they? It was like hours? Yeah, they're hour episodes. You know, I think there's like, I don't know, I'm on four, four or five right now and there's got to be at least eight to twelve. So this is about like murder cases that I've always say, oh, you've never seen the first one? I watched a little bit of the first one. A little bit. Yeah, you can't just flirt with that. I did. You can't do that. I did. Is it the same case?

It's the same case. It's still going, dude. And what, last year, the year before they released the kid, or they were gonna release the kids. Sorry, they were gonna release the kid and then it got appealed. So there's a lot of shit that's gone on in this story and it is extremely compelling and interesting. And it seems, I don't know, I go back and forth. That's why I love it. I love it because I'm not even decided on where I stand on it. Like I don't even, I don't even want to take

a hard stance on, I think he's innocent or I think he's guilty. Yeah, that's how he left it at the end. That's how it at the first one. Well, that's good editing now. Yeah, because when you watch something like that, you don't want to end up. Otherwise, it feels biased. Well, at the end of it, you're like, oh, for sure, he's innocent or for sure. No, so I was talking to Trina last night, she goes, you know, what is it that you're, you know, you're so sucked in last night.

But, well, I said, I'm really interested in it. And I'm at a point now because I'm not sure, and I kind of don't want to go do my own research yet until I watch the whole thing because, you know, if you go online, people spoil shit for you or you'll find out other stuff that's going on, it's got me sucked in enough to where I want to watch it. But what I'm wondering is, and this,

is this one of those documentaries that is slided, is have they chosen a narrative from the very beginning? And that was the rumor from the first one was, you know, the documentary left out these very, you know, compelling parts that made it very obvious, he's guilty, and they left that out. Well, you know, this one, they're going through it, and I see all kinds of stuff that the other side left out. So I'm like, fuck, well, you know, it seems like both sides are leaving it,

parts of the story out. I think about it this way. If you're the director for this documentary and you're making it for Netflix or whatever and you're getting paid to do it, part of your job is to make it compelling and it's not compelling if it's obvious. Like the part that's compelling about it

is people will be debating if they're interested, whatever. So it makes sense that the bias isn't in a direction. The bias is more to make it seem hard to decide. You see what I'm saying? Unless the director is out to get someone or out to defend someone. Like for example, if I got accused of a crime,

it would be brilliant to hire a director of, be like, hey, can you feel this whole thing? But edit it, make it look like I'm totally innocent. Right. So I got public opinion on my side. I mean, I don't want to, I'm not going to know spoiler or it's very many, right? What's the, I feel that.

It's compelling enough to watch, trust me, watch it. Watch it, you know, so that's how I felt that other one was, though, remember the one where the guy was accused of pushing his wife down the stairs or whatever, and she died because of head trauma in the back of her head. It looked like that he probably was responsible for hitting her over the back of the head. Do you remember that series? No, I don't. Anyway, the whole thing was a documentary about him getting accused of that.

They reveal even before that there was a case that he was attached to some later that about him getting accused of that. And then they reveal sort of like that, even before that there was a case that he was attached to some lady that just randomly fell down the stairs in another country. And it felt to me that he actually hired this team because he was a rich guy that made money out. He was an author, I think.

And they went through this whole like same thing where they created a documentary around it. But he was kind of like, I feel like he was trying to control the narrative as far as like how innocent he was. But I didn't get through the whole thing as it wasn't compelling. Yeah. Yeah. You saw, you saw evil genius. That one was, that was really good. Right. Yeah. That was a good one. That was good. That was good. Well, Well, our justice system, the way it's designed, it was designed to be as fair as possible, but nothing's ever perfect.

Well, this is what I liked about this, making the murder, is they really get into, for someone like me who doesn't fully, I don't fully understand how appeals work, the process, they have to go through. So they actually, it's kind of cool. Like in the documentary, they'll be talking about something and then it'll go up to a flow chart and explain

the process that they have to go through in order to get this even appeal and who it sees. And so I found it interesting for that part too, just because I'm not fully up and up on exactly how the judicial system works and how a case could even potentially get overturned. It's, it's, it's flawed because humans are flawed. But they tried to make it in a way that makes it as fair as, as possible.

But there's always mistakes. They get into something and you'll know more about this. So probably in, uh, Clinton got this, uh, past and this is part of what's fucking the, making the murder story is with Brendan or the kid is so when somebody gets sentenced or put up for like you know murder or terrorism or something like that it will it could be they can keep appealing the process and it could really drag out their death sentence for eight years. Yeah. And so in 1996, Clinton had got wrote this act to expedite that situation and it was because

of the Oklahoma bombing. Oh, to get his ass executed. And yet to get his ass executed. And our system before he had that had always set it up in favor of, hey, we want to make sure before we murder somebody. But we've really guilty. They're really guilty.

We've exhausted all resources, but because that happened to us, one of the biggest tragedies in US history as far as the total amount of deaths of terrorism. It was a domestic terrorist attack. It was one of the biggest ever, right? And because everybody was so angry, and they wanted fucking, you know,

they wanted him executed, they actually created an act of it. Which, this is why I'm, this is the reason why I'm opposed to the death sentence. When I tell people they're like, oh, you know, what if somebody did something to your family and they said, well, obviously, that my emotions, if something happened to my family, I knew who it was, I'd wanna kill them

in my own bare hands. But the reason why I'm opposed to the death sentence is because we're not 100% right on anything. And if there's a tiny, tiny, tiny, tiny percent that we could screw up and kill someone who was innocent, which we have, we've got, there's many cases where there's been proven that we executed someone afterwards,

DNA evidence came back to show that they were innocent. That's fucked up. Could you imagine being they were innocent. That's fucked up. That is. Did you imagine being in that situation? That's fucked up, you know? You know what? It also got my wheels turning on too is I've never really looked up. Doug, I would love to see this stat.

How many people do we have in prison in the United States? Oh, the largest prison population in the world, both in per capita for sure we're the largest by far Huge huge prison population. Yeah, it's massive and I just kind of thought like if you were like an alien that landed on this place And there you were like looking at a bird's eye view and you'd see us all these animals running around and then we've Then we have these in every almost city if you're ever major city. We have these giant massive cages Yeah, that we've caged ourselves in. It's like, you know, wow, how broken is this system that, you know, we find someone guilty and then our way of handling it is throwing them in prison for 20, 30, however many years.

Instead of actually trying to get to the root cause of solving what causes us to act out or do these types of things. There's a couple different approaches to prison. One is as a deterrent. So I'll say over two million people. Two million people. That's a fuck ton of people, man. That are locked up in cages everywhere.

That's massive. Yeah, there's a couple of ways of looking at it. One is as a deterrent. So we use it as a deterrent to prevent people from doing crimes. The other is it's a punishment. So when you're in there, it sucks. And so when you come out, you don't want to do it again. So we use it as a deterrent to prevent people from doing crimes. The other is it's a punishment. So when you're in there, it sucks.

And so when you come out, you don't want to do it again. And then the third is rehab. They go in and because they're going to come out at some point, we want them to be better people. Our current system is really- They do not put emphasis on that last. No, no, it's predicated on punishment and determent. And then what we do with it- we're not giving any of them jobs.

No, and the biggest problem with our prison system is that, especially with the war on drugs, where when we got real hard on the war on drugs, we started coming out with these minimum sentencing laws, where, for example, this may not be a law, but this is similar to some laws in certain states, let's say you get caught with more than one gram of cocaine or one gram of crack. It's a minimum five years. It has to be a minimum five years in jail. And so we started treating certain crimes this way, and it just flooded the prison system. And then what happens is fine, you get caught with crack cocaine and you're in a state

that says, you know, if you have more than a certain amount, it's a minimum of five years. You're in there for five years. You come out, now it's on your record. You can't get a job. You have a felony, no skills. What's the viable alternative to take care of yourself? Sell drugs. And now you're back in the whole thing. So definitely should be looked at and revamped because you're right, Adam, there's something wrong. We've got two million over two million people. Yeah, that's a lot too. There's a lot of fucking people.

And it'd be really interesting to see of that percentage how many of these people, you know, and how much money one that costs to do that, right? I imagine to feed them to house them and to manage the whole process is got to be expensive as fuck. And it's like if those funds were allocated in more of a, I don't know, productive way of therapy or getting to the root cause of what's going on with these people are solving that.

I think what I think, one option that I always thought would be good and people would never support, but I don't know why, is why not allow companies to employ people in prison, pay them a very, very low price. So the company saved money by employing them, give them some purpose. Yeah, so they make it cheap as well. Let's say, what's the federal minimum wage,

like seven something? So maybe they allow that. Why not lower? Yeah, why not allow that? Why not low? I mean, think about this. Like if I'm in, like you throw me in jail for robbery, right? So I'm looking up there and I see robbery and drugs

or two of the highest right up there. If I'm in there, and I robbed the bank, or two of the highest right up there. If I'm in there and I robbed a bank or what are the fuck I was doing to try and come up on money and I'm now there for 20 plus years or some crazy shit that they locked me up for. Even if it's five years, five years, no. Yeah, whatever, like, and I have the option to like work. I would rather work than sit in a cell.

Well, that's what I was gonna say. What if it was a company that makes something and they need labor that doesn't require tons of skill and they're like, okay, cool. We can employ people in prisons, we'll pay them four bucks an hour. We save money, those people get skills because now they can say that they worked for five years

for this company and they showed good, whatever. But people would never do that because they'd sell it as, oh, it's companies taking advantage of rather than giving opportunities, which I think is silly. Anyway, but yeah, it's definitely, I think the War on Drugs is one of the biggest problems. And we can see what we value more in anything. If you get caught counterfeiting money, your ass is going to jail for a long time. You're more or less the kid, you might not even go to jail if you get caught.

That just shows you the value that we place on. So back. Certainly. Certain things all fucking weird. back like tax evasion, you're going to jail for a long fucking time if it's a big amount like you're fucked. You rob a house, if you don't like in California, you break into a house and you steal less than a certain amount

and as long if there weren't home, it's not even a felony anymore. I think that's a big fucking deal. You break in someone's house, you're actually gonna jail. You know what I mean? Try that back in the day, you just get shot. Yeah, yeah, where now you shoot somebody in your own house, you're asking for the jail. You know what I mean? Try that back in the day, you just get shot. Yeah, yeah, where now you should somebody in your own house, you may go to jail.

You may actually go to jail. What the fuck? That's way more personal than that. Not all states are like that, but some states are like that. I know in Texas, you get, you break in someone's house. You're allowed to shoot them. Yeah, if you get shot, that's your fucking house. It's your house.

Yeah, and then it's fucking off. Exactly. But I wanted to change gears because, you know, one of the most common messages I get from people in DMs is how people will typically ask me something along these lines. Like, I work out at home, I don't have a lot of equipment or I have no equipment.

What can I do? How can I design a routine, I still want to get fit, I still want to get in shape. And the reason why I want to answer this question is because when you look at the fitness program market, the most popular fitness programs by far are ones that people do at home. And it's always been that way. Like, it used to be back in the day, you watch a VHS and it's a Jane Fonda having you work out in front of your TV.

Even today, the most popular videos incorporate no equipment whatsoever. And it just goes to show that there's a large segment of the population, one of the biggest objections or problems or challenges they have to work out is that they don't wanna go to a gym. They don't have time, they don't have access. A better transition would have been the best deterrent

would be to get jacked in your own house. Yeah, exactly. But yeah, let's talk about that a little bit. I want to address some of the challenges and how to overcome those and how you would put together an effective routine without having to go anywhere. Maybe a better place as a start is there there's a lot out there, right? And so how do you know what's good

and what's not good for you? And what should a at home type of routine look like? I mean, something that if you haven't been listening to Mind Pump since the very beginning, every one of the programs that we have created has been a response to us talking, talking shit about something in the space, right? Like that was kind of what propelled a lot of this stuff that we've done here is, you

know, we've came on here and we've just continued to, you know, share information and our experience and the things that we've noticed. And I, one of the things that we talked about very early on in the podcast was, you know, how many of us have had clients that like you said, Sal have had the VHS tapes or were doing the P90 X's or doing the at home type of training programs. And what did we see wrong with the mystery? I've had all of them laid down in front of me in front of a desk. Client come to me and say, what do you think about this?

I've been doing this where I'm going to do this or I have a friend that does this. And I, and that before that, I didn't have any real experience. I never was somebody who was like, oh, I want to buy this for myself. It was always because clients brought it to me and wanted me to look over it and then give my professional opinion. And what I had found was every one of these that just kept getting brought to me, I was like, man, these aren't really poorly put together. They're all based around this.

Just burn calories. hype. The irony, I mean, we've talked to death about like what is out there in terms of like, I'm going to a gym and I see this type of programming or there's CrossFit or there's curves or there's a, like we put the least amount of talk and time into in-home training. That's probably the biggest market that people are aware of in terms of just your general audience. They are more familiar with these types of programs

than any of the rest of the internet. With working out, we've talked about this before, but I want to make this point clear. When you're training, there's a couple different approaches to workouts. One is just to burn a lot of calories during the workout. And this is, by the way, it's a very basic, rudimentary, primitive way of approaching exercise.

Working out, yes, it does burn more calories than not working out while you're doing it. However, if you just approach exercise with the idea of just burning calories while you're doing it, you're going to screw yourself because it's very difficult to burn calories. It's very easy to eat calories. And over time, if all you do is try and burn more calories with your workouts, your body learns to adapt and it learns to become more efficient, and those workouts become ineffective. If you approach your workout with the idea of speeding up your metabolism and changing

how your body burns calories. Now you burn more calories all the time. And this is how we approach personal training when someone comes in trains with me, I can, I can see it gets someone to burn lots of calories. I can literally just tell someone, do jumping jacks for an hour. I'll be back. That was the point that I was an interrupt you and make was that when I was, when I would respond to the clients that brought it to me, because a lot of them would say, Hey, my girlfriend or my buddy got in great shape doing this program. So why do you think it's so bad?

And it's like, no, it's not that it's so bad. It's just that it's overrated for why they got those results. And what I mean by that is I bet your friend could have seen just as good of results if they would have just got on cardio for one hour and did that. Like they're gonna lose, I mean, if you're doing some plyometrics

and body weight stuff, sure, you're gonna get some carry on benefit. Something is better than nothing. Right, but most of them are all geared towards the intensity piece of, you know, super setting and low rest periods and jumping around and moving circuits and mountain climbers and running man and jumping jacks. And you're doing all these things that elevate the heart right so As a programmer if you're doing something and you're you're creating it very very simple and you want it to be effective

Meaning like I want these people to burn calories and potentially lose weight and I know that they're supposed to be in some of them come with a diet right some of them come with some which is Not a lot of science put behind that either. It's just some calorie restricted thing, which most diets are. Most diets, if you dive deep enough into them, the structure or the real success behind them is it's just a calorie restricted diet and anybody that goes on a significant calorie restriction from wherever they are, they're gonna lose weight. And then if you add in movement

and then if you add in high intensity movement where they're having to burn a lot of calories, well yeah, no shit over the course of the next one to three movement where they're having to burn a lot of calories well Yeah, no shit over the course of the next one to three months. They're gonna lose body fat. There no doubt But what happens after four months and five months then they become very adapted their body adapts their body stops burning All those calories because that's what your body will do it'll slow its metabolism down one of the ways it does this is by Pairing down muscle and now you're sitting in a position that sucks where you have to do these crazy intense workouts just to keep yourself where you're at and they stop working and not only do they

stop working, you start to slowly gain weight. This happens with people when they do these kind of workouts. The way you want to approach exercises, how do I get my metabolism faster? The way to do that is to build muscle and the the way to do that is to build muscle. And the best way to do that is to treat it like you would treat a workout with weights. Traditional resistance type training to build muscle to tell your body to burn more calories. And you also can sculpt your body in a targeted way. This is the other good thing about resistance training. Is I can focus on specific parts of my body and sculpt them.

And so step number one with your at home workout is you want it to be a resistance training type workout classic. Strength training. Yes. Okay. So this is a different topic than what we see out there. So what I mean by strength training is what they're not considering is proper rest periods and actually making sure that we're allocating our energy towards that specific type of energy output. So that's why the programming is so important and to really be diligent about implementing that rest period and not just putting them all back to back to back to back to back because now what are we telling the body we need to do? We need to endure this and

it's it's cardiovascular the entire workout. That's a great point because sometimes I'll tell, I'm sure you guys have had those clients where I tell them, okay, you need to rest a minute in between sets. I'm like, I don't need to rest a minute. I can just go up to the next. You can do more, of course.

The rest period isn't because you have to have it, by the way, the rest period is because you're trying to do, you're trying to train a particular type of energy system in the body that burns very quickly and then needs some time to replenish. Now why is that important? Well, if you train the type of energy system that promotes the building of muscle and strength

and the faster metabolism, that's what you're gonna get. If you train the energy system that requires more endurance, then that's what you're gonna get. And if you continue to train endurance, you're not gonna get the metabolism boosting effects of your workout. And then it really doesn't matter what exercises you're doing.

You can go from exercise to exercise, and you can have hazardly pick a bunch of different ones, and it doesn't make a big difference. So you wanna treat it like strength training, but one of the challenges with working at a home with strength training is there's no equipment. Like what do I do? And if I get suit to a certain strength,

do I just sit here and do 500 body weight squats? Like how do I get to the point where, how do I advance my workout so that I'm still doing strength training without any weights? And that's something else I want to touch upon because at some point a beginner beginner who works at home, if they're consistent and they do do a good job like we're talking about, within about three to six months,

they're gonna be in a situation where they need more resistance, where their body weight no longer sufficient for some exercises. There's a couple of things that I tell clients to do. I'll use a squat as an example. Let's say you're doing body weight squats in your beginner and if you do them controlled and slow with good form, you know, for the first three months, 10 to 15 reps

or maybe even 20 reps is plenty. But now you get to the point where you need to do 30, 40, 50 reps and it stops losing, it's effectiveness from a strength building standpoint, from that metabolism boosting standpoint. Well, one thing you could do is, there's two things actually. You can either slow your squats down and make them harder that way or squat with one

leg. Yeah, that's a new, a challenging as fuck. Yeah, good luck now. You're doing four reps. Right. You know what I mean? Very challenging. Yeah, start squatting with one leg and what I'll tell a client to do sometimes is I'll

tell them, rather than doing like a pistol squat, which is super, super challenging, it's a hard transition, is to take one, to squat on one leg, put one leg up, and then support yourself with your hands on a chair or something. So you use as much help as you need. Yeah, there's a lot of ways to progress intensity. And I think that that's where like a good coach will be able to kind of show like progression and regression and really dress that up for their clients. So they understand like even if it's bodyweight training, there's a way that we can intensify that exercise and make it more challenging to where you are building and you're progressing

forward and your strength. Yep. 90 minutes of traditional strength training, even done at home without equipment, in the long term, in the medium term and in the long term, will give you better results than 30 to 60 minutes a day of high intensity interval, just calorie burning type workouts. Now in the short term, those calorie burning workouts

are gonna give you fast results. But in the long term, those calorie burning workouts are gonna give you fast results. But in the long term, they don't speed up in metabolism. The 90 minutes a week, okay, I'm not saying a day, I'm saying a week. So we're talking about three 30 minutes workouts, or you can even put it in a way where you do 15 minute workouts, six days a week. But if it's traditional strength training,

in the long term, you'll see your metabolism boost by 100, 200, 300, 500 calories a day, which 500 calories a day of burning that many more calories just by sitting there, because you have a fast metabolism. That's a huge difference. I mean, even half that is a big deal.

I mean, just being able to eat 250 more calories a day is significantly different for, I mean, a major, major increase for the average person. Now, you know, another big thing that we had to address when we're trying to, like, basically re-engineer what programs we've seen out there in terms of, like, what I could do at home with minimal equipment was, what we see a lot of plyometrics. We see a lot of really super intense type exercises, but there's no prerequisites to that. There's no way to teach the body, you know, or how to build stability around the joints

and how to go through that process properly in order to, you know, progress into those really high intensity type moves. Yeah, I don't like plyometric exercises for most people at all. And I guarantee, I tell you right now, the people who are working at home, what percentage of them do you think should do fly out? And that's the big problem I had. I mean, I think we touched on this on a recent episode where I talked about,

I can count on one hand, how many people I've taught, like oh, it's when we just talked about P90X and at home stuff, someone asked a question about that. And I was like, I can count on one hand, how many times I've taught ice skaters to somebody. And the ones that I have, most of all of them were athletic as fuck, you know what I'm saying?

That's just not a movement that I would ever program for 99% of the people that I've ever trained. And most certainly, you said so, for sure the type of person that the at-home program appeals to, definitely not them. No, like you're not talking about the athlete who goes loves to go to the gym

and has got great mechanics and has been training and has super stable joints. Yeah, like no, you're talking about the stay at home mom with two or three kids, the traveling, business man or woman that's gotta go. And those people are not these super athletic, super stable people that should be jumping around. Nope, typically the hardcore fitness fanatics go to gyms.

And so that's where you'll see a small percentage that you can apply something like plyometrics, but for the most part, the at-home workout, even in the total fitness population, we're talking about probably 1% and I'm being conservative here, 1% maybe would benefit from really doing plyometrics. Everyone else, not only are not gonna get any benefit from doing it, they don't have the right intention

of how to do it, so not getting any benefit from it anyway, and the risk injuries too high. Here's something that people should do if they work at home and they don't have equipment. And I think everybody should do this, but especially if you don't have equipment. Tension, tension moves are phenomenal because tension, you can create it intrinsically. So like a good exercise example of something that you could do without any equipment that

will give you a phenomenal mid-back workout is like a prone cobra. You do a prone cobra properly with good tension and squeezing and intention, do like six to 10 reps of that. You're sweating, it's hard. Not only muscles are firing like, not only is it hard, but that falls into the category of movements that are super underrated or done incorrectly,

like we talked about the other day on the podcast. I mean, the posterior chains of the backside, all your muscles on the backside are so neglected. And what a great way to spend, if you're gonna be training at home, you don't have a lot of equipment, what an incredibly underrated movement that should be incorporated into all these at-home routines.

If you're really trying to benefit the average person, since we all know that almost everybody suffers from the forehead head-rounded shoulder syndrome. Since we all know that almost everybody suffers from the forward head-round, rounded shoulder syndrome, so doing something like that is going to have so much more carryover for their overall health and being, even though it's not flashy. Oh man, I'm a major advocate for I'm glad you brought up muscular tension because it is not something that is advertised. It is not something that a lot. It's not sexy. A lot of coaches. Yeah, it's not. And I get it when you're watching videos

or when you see people. Yeah, what do they do with this? What are they even doing? You can't, yeah, it's literally it's a feel thing. Like you have to go through the process of like learning how to squeeze intense up your muscles. And it carries over into now I have more that I can summon. I have more of a recruitment process, which then if I add load, oh my god, like all the tools are there for me to better myself

and be stronger. Yeah, I would say a good routine. If you did do 90 minutes of working out, which is not very much, but you could do pretty well with that. Would probably include like one or two mobility type movements, mobility movements being those that help facilitate better movement. So like, like lizard with rotation. By the way, all the ones that we're mentioning right now, if you have no idea what I'm talking about, you can go on our YouTube channel, Mind Plum TV and just look them up and you'll see that most of them we've actually done videos on so like Lizard wheelthrothation is one

Prone Cobras another one you can find on our channel, but like lizard with rotation great mobility movement You know, what is the one that you do on the floor combat straps? That's another great Mobility movement, you know scorpion, you know another great mobility move So you want to start probably with like one or two mobility movements, then I would progress to, you know, a couple tension movements. And tension movements are, you know, what those basically are, is you get into a position and you're just creating this internal tension and holding a position.

And sometimes you move slowly within that. So there's like, there's another tension movement called handcuffs. What's the full name of handcuffs with rotation? Handcuffs with rotation. That's kind of a tension movement, right? It's really slow. You're trying to control the position. You'll feel muscles firing that you've never felt before.

It's really with phenomenal. And then you finish off with just like an exercise per major muscle group. Here's a basic one, a push-up variation for chest and some kind of a lunge or a squat, exercise, maybe a position where you're doing more of your shoulders, like a downward dog to plank, back and forth type position, maybe a core exercise. So you're doing like five, maybe five movements, takes you about 30 minutes, you get a great fucking workout.

Well, not only just a great workout, but the positive benefits of what you're doing for your body, and I think I wanna make it even more simple for people to understand like what you're getting from something like tension. The feelings that my clients get when I teach tension movements, like the ones that you just rattle off, are the same feelings that they feel when they walk out of a chiropractor who's just realign them or pop them back.

What a great example. And so if you're listening to this right now and you've been through a chiropractor and you know how amazing it feels when he gets you on the table and pops you back into place and you walk out there and you're like, oh, God, I needed that. That's the same feeling that you get with tension moves. Now, the only thing that's different is it's fucking 10 times better for you because when a chiropractor takes you and he pops you back into realignment, what ends up happening is you feel good because you're realigned. Now, when you do tension movements, you do the same thing, only you do it intrinsically, and you teach the muscles that are causing you to be in this out of alignment, to get realigned,

and you're teaching yourself to do that, which then sticks, sticks, and is gonna carry over. So that same really, and this is all I really teach, so I have a class, and I don't know when the last time I've talked about this on the show, if I ever have, but I used to teach bootcans for a really long time. And what I have done is I've talked about this on the show if I ever have. But I used to teach bootcans for a really long time. And what I have done is I've kept good relationships with a lot of these people and they're like family

to me now. And just a way of me giving back on Saturdays, I come in here when I'm in town and I hold these classes that used to be my boot camp classes. But I hold them inside the studio now and we don't do any boot camp. We do all tension type movements all FRC all L Della type things which are all in that kind of category of tension movements because all these people that I'm helping are 40 50 60 years old and the things that I know are gonna benefit

Give them the most bang for their buck because I don't see them every single day I don't have the time to train them a lot of them are not going to the time to train them. A lot of them are not going to the gym, like they should be. A lot of them are not working out at home consistently like they should. So they have this one time every other week or every week that they get to see me. And I have formulated something that I go,

okay, I'm not gonna do. I could totally take them through a rigorous workout where they are sweating and they're like, whoa, that was hard, Adam. And they burn a bunch of calories and maybe that keeps them from putting on an extra pound of fat over the course of the next year or whatever like that. But what benefits am I really doing by doing that? They're getting far more benefits by me teaching them these tension movements that as soon

as they get up and get out of them, they go, damn, did I feel way better? And then I explain to them, like these are things that you wanna incorporate throughout your day, all the time. And when you do this, one of the main motivations why people work out is to improve the way they look and we'll refer to as aesthetics, okay? Part of what makes you look better with aesthetics is getting leaner, so being relatively lean

will make you look better, having good balanced muscle development also tends to make you look better. But you know what else contributes heavily to a aesthetic? The way you hold your body. And the way you hold your body naturally without thinking about it. So obviously if you stand up and you're aware

and you're trying to stand in particular way, you can make yourself appear more confident and more healthy and like you have better mobility. The problem is when you're relaxed and walking that pay attention, your body falls into its natural posture. Well, these tension movements put you in these better positions

and when ends up happening, you just look more aesthetic and it's funny because- It creates like a natural brace. It's funny because I'll have clients do this kind of stuff. They don't lose any more weight. They don't build a whole lot of muscle because it's kind of new in our,

we just started training and they'll come back and tell me stuff like, whoa, like three coworkers today, told me I looked like I lost weight or my husband tells me I look better or my wife says that I look like I built more muscle. I'm like, well, it's only been a month and maybe you built a little bit of muscle,

but probably what's happening is you're holding yourself differently because we've kind of corrected your posture. So if this is something people don't realize, like this, if you want to look better, how you hold yourself relaxed is part of what makes you look better and why? Because it communicates signals to people that tells them you're confident, healthy, and you can move well

and these tension and mobility movements really, really do that. Another point I want to make, and this is an important one for people listening who are pretty hard to core with their training and go to the gym all the time, it's important that every once in a while you take time off from the gym. Now why? Why is that a big deal? Well, it'll actually give you better results in the long run. They've done certain studies to that suggest that maybe every three months or so taking

a week or two weeks off, coming back to working out, actually ends up in better gains later on down the road. Part of that is it gives your body time to recover, probably resensitizes your body to the signals and stimulus you're getting from your workouts, and there's a few other theories as to why this may happen. Now, the best way to approach this

is not to be totally sedentary and take them off, but still have be active. This is when I like to tell my hardcore clients and friends that work out all the time, hey, every once in a while, just do stuff at home. Instead of going to the gym, just do some workouts at home for a couple of weeks, then go back to the gym, it'll take you about a week or two

to get back to where you were, but then you'll find that you're gonna pass it up. This is an interesting thing to pay attention to. Well, not only is the de-loading phase, I do something like that. Yeah, where you just step away from load for a while and really focus on that intrinsic force output. Totally.

And that's why the whole muscular tension thing makes perfect sense. We talked a little bit about that with Sean Ray, which I thought was really fascinating. He talked about somebody who is at the highest level of body sculpting and building muscle, and even those guys are taking significant time after they get off stage.

And I don't think a lot of people think that. I think you see that body in that physique and you're like, he must do two hours a day, every single day, no days off. Just hammering it. It's like, no, not if he knows what he's doing because it's not advantageous for him to be hammering his body all the time.

Yeah, I would have clients that love this. This was like a fascinating to me when I first encountered this as early on as a trainer. I'd have clients that were business professionals, men and women, and they'd go on these trips and they'd go and travel for two or three weeks. They'd go to China for two weeks and then come back. And the hardcore ones who would train with me regularly

would be like, oh man, I'm gonna be in China. You know, I'm not gonna be able to get to the gym, but I will have time to work out my hotel room. Can you write me up a workout? And so I'd give them a workout that required no equipment, or sometimes they bring bands or something like that, but very minimal equipment.

Then they'd come back, and if they were consistent with their workouts while they were gone, within two or three workouts, not only were they back to where they were before, but they would surpass it. And it took me a while to piece this together and realize, wow, the change in how they were working out, the fact that they were doing stuff just with their body and focusing on tension,

actually contributed to the progress when we were back in the gym doing the hardcore kind of workouts. So this isn't just for the people who can't make it to the gym, the people who have no time, the people who don't have access to tens of equipment. This, what we're talking about, also is valuable to those of you who go consistently the gym all the time and are super hardcore. You too can benefit from doing some of this stuff at home for like

a week. And by the way, it's kind of nice to do that every once in a while. It's nice and refreshing to be able to spend some time at home and I have to spend time driving the gym back and forth and be able to do like a 30 to 45 minute work at home. Just for a week, watch what happens when you go back. It'll take you a few workouts to get back to where you were before. But then you'll find that your body starts to respond even better. Now, you wrote a blog about this, and in the blog, do you break down like how to get started and everything? So what I write in the blog is I actually give a workout.

So, and this is something that we try to do at Mind Pump. Now, we do sell programs. That's one of the main ways that we monetize. But we also give out a lot of free programs. And in this blog, I literally write out two workouts. One is three 30 minute workouts that you do a week. So 90 minutes total that you do at home require no equipment. The other one is the same kind of workouts,

but broken up into 15 minutes, six day a week workout. So same total time, 90 minutes. The reason why I did that is in my experience when I've trained people who, or worked with people who work at home, it's like I can break it down to two categories. It's the people that want to work out three days a week

and do 30 minutes, or it's the people that can do a little bit every single day. And so I was able to, I wrote, basically, you get two workouts for free, if you check out this blog. Oh, right, on screen. We'll make sure to link it in the show. And then I was able to, I wrote, basically, you have, you get two workouts for free if you check out this blog. Oh, right. We'll make sure to link it in the show. And then I know we're going to shoot also, you know, so by the time this goes live, we're

going to shoot some videos. So there's also going to be demos that will be linked that will go with that. So exactly. That's awesome. Excellent. And we have other guides too, by the way, like we have guides on, you know, if you're like more advanced and you want to squat more weight, like a pro, we have a guide on that, we have a guide on building your arms, flattening your midsection, working out your legs and your chest and a lot of different guides. You can find all those guides at mindpumpfreed.com. But the blog we just referred, that'll be in the show notes.

Make sure you go check that out. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at MindPumpMedia.com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having

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