Mind Pump: Raw Fitness Truth - 942: How Hard You SHOULD Work Out for Best Results

Episode Date: January 10, 2019

In this episode, Sal, Adam & Justin discuss intensity... when to use it and when to avoid it for maximum results in the gym. Some things never get old…’Your mamma jokes’. (2:28) The importance of ‘rough housing’ with children. (4:45) ‘If you are going to talk crap, you better be able to take it back’. The teaching of important lessons + Mind Pump’s ‘secret sauce’. (10:00) How do you build confidence, when you don’t have it within yourself? (18:40) Going viral…The most used phases on Mind Pump. (24:00) The RIGHT amount of intensity, the overuse of it, how hard you SHOULD work out for best results, becoming an expert at a skill & MORE. (27:28) The problems with the sources of information you are getting. (54:09) Steps you can take NOW to get back on track. (1:00:30) People Mentioned: Warren Farrell, PhD (@drwarrenfarrell)  Instagram Jordan Peterson (@jordan.b.peterson)  Instagram Products Mentioned: January Promotion: MAPS Anabolic ½ off!!   **Code “RED50” at checkout** Mind Pump Episode 872: Dr. Warren Farrell- The Boy Crisis Rummikub Home Mind Pump TV - YouTube Mind Pump Free Resources

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. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pomp, Hi guys. So in this episode, we address a topic that we may have talked about in the distant past, but we thought we wanted bring up again, intensity. It's one of the factors that you need to monitor

and manipulate to get your body to respond to your workout, intensity, referring of course to how hard you work out. But did you know you can work out too hard? That's right, most people in fact, especially beginners and people just getting started and fitness, actually over-apply intensity. And not only is it a waste of intensity,

but they actually prevent their bodies from getting more fit. Now that part of the episode starts about 25 minutes in, for the first 25 minutes though, we have our fun introductory conversation, we start out by talking about your mama jokes. We do a few trades there. We're bringing them back.

We talk about wet willies, Indian burns, and pink belly. That's what I thought about that. That's what I just, I think you made it, made that one up. No, pink belly. That's people know about. And rough housing with your kids,

then we talked about being confident and becoming confident. And then we read some of our most common said quotes that people are talking about in our private forum. And then of course 25 minutes in, we talk about intensity and how to apply it properly. Also, this month, January, of course 25 minutes in, we talk about intensity and how to apply it properly. Also, this month, January, of course, is when everybody tries to get into shape, we're taking our flagship foundational fitness program, Maps and Obolic, and we're cutting the price in half.

So it's 50% off for Maps and Obolic. You just got to go to MapsFitnessProducts.com and use the code red50, RED50, the number 50 without a space for 50% off. Also a new version is gonna be released soon. So those of you that already have maps in a ballack or those of you who enroll now will get updated automatically at no additional cost. Also we have a lot of maps programs,

a lot of fitness programs. For different people's goals, we have a lot of maps, programs, a lot of fitness programs. For different people's goals, we have some for athletes, some for people who are very experienced, some for bodybuilders or bikini competitors. We have bundles for the summer, bundles to get shredded, bundles for people who work at a home. All of those programs, including the 50% off maps and a ballock with the code red50,

can be found at mapsfitinistproducts.com. I got a smell, so. Ugh. Buh. You know what it smells like? Yeah, I do. Like keto breath? No, keto, I'm not keto anymore.

I don't make a keto in a long time. So what does that mean when you have keto breath in? Yeah, ketones. You know, ketones come out in your breath. No, no, no, I mean, what does it mean when your breath smells bad? I was assumed it was because of the keto. No, no, no, it's not. It's for something else.

Yeah. It's for Mondays. Made out with your mom. Oh, new bacteria. So I told you not to do that, dude. Oh, you're back to doing that, dude. That's a joke that never end. That's the, never old.

Yeah, your mom. Yeah, if you're like thinking of a, you're trying to think of a comeback and like, I don't have a good that never end. That's the never old. Yeah, your mom. Yeah, if you're like thinking of a, you're trying to think of a comeback and like, I don't have a good one. Yeah. Just something about their mom. Instead, it wins. Yes, you over-trump it.

Somebody on the, on the forum was like, hey, I saw you nail them. Yeah, like, hey, you guys, you know, just, what do you guys think of, of occlusion training? I'm like, oh, it's for, it's awesome. It actually works. It definitely builds muscle. He's like, then how come your cap, you're, you and you guys think of occlusion training? I'm like, oh, it's awesome, it actually works. It definitely builds muscle. He's like, then how come your cap,

you and Adam have still have small calves and everybody's like, ah, ah, ah. So I was like, oh, well, you know, they're a lot bigger than they would be and I'm like, and your mom likes them. And I just, that your mom joke at the end. Yeah. It's just enough.

It's good. It's just enough. In fact, last night, oh, shit it down. My kids and I were going back and forth with your mama jokes. So you know that, it's a big thing now with the kids. Is it? It's coming enough. In fact, last night, I shut it down. My kids and I were going back and forth with your mama jokes. So you know that, it's a big thing now with the kids. Is it? It's coming back, huh?

It's coming back, dude. It's probably never left. Dude, let's be honest. We were going back and forth with them. I'm trying to think of the ones my kids. What do my kids say? They said some pretty funny ones. What was one of them?

My daughters, oh, my son said, your mom's so fat that she has to wear two watches because each arm is in a different time zone. Yeah. Yeah, I've heard that one. It's good. You have? Yeah, I've never heard that one before.

It wasn't bad. It wasn't bad. And then I'm like, you guys really just talking about your grandma? He, he, he, he, he, he, he, he, he, he, he, he, he, he, I can talk about your mom, I divorced her, but you can't say shit about my, shit about my, shit about my, he, he, he't say shit about my sister. No, it's fun.

It's fun, yeah. Hopefully they don't repeat that shit. School. My dad taught me this joke. Your mom said you're whore. You know what, you know it's bad. I also, like, so I was going through, my kids are like just, every time I get home from work,

it's like rest of time, you know? Ever since like, we had that episode, Dr. Warren Farrell, I was like, the benefits of rough housing. Yeah, I was like, okay, I'm gonna step my game up a bit and so we've been having like rough housing and it's been sort of this thing that re-emerged and so I was like actually started to introduce like,

dirty wrestling tricks, you know? They were the fish hooks introduce like dirty wrestling tricks. You know, they would the fish hooks and like all these things. And so I don't fish hook your kids. No, but like, you know, I'm like, you can't do this and this would hurt. You know, that one, you can fish hook. I really like that. Like this would suck, you know, like that's one of my situations. Yeah, but a real fish hook or you stick your hand in the mouth and rip it back.

They're cheeks. Exactly. Dang. But you just like pretend to do it. Oh, okay. That's what I'm saying. I'm telling you. All right. So there's that.

And then there was also like the, you know, it's the inappropriate like socially unacceptable terms now, like Indian burn. So I was like teaching them the Indian burn. You can't say that anymore? I don't know. I've just assumed. Cause it says Indian.

Right. So I was like doing Indian burn and like, ah, that's like it sucks. And so they start doing their friends. And I'm like, Oh, great. He's gonna come back to me. I get my dad taught me this. Yeah. The Indian burn, the wet, Willie, you know, I've given the wet, Willie and the pink belly, the what? We're really in pink belly. What's the pink belly? Pink belly is where you slap the shit out of their stomach until it turns pink. You guys there, did that? No, that's good one.

What I do with my kit, so my daughter likes the rough house more than my son, so what she'll do, is I'll get a big blanket, and I'll lay it all out, so I'll spread it out, and then she'll get in the middle of the blanket, and then I'll get all the corners and tie it all up, and I'll carry her around the house like I'm Santa Claus. She thinks that's so funny. And I swing around in it and all that stuff. It's a lot of fun. But it requires a lot of energy. That's a lot.

Sometimes they come home and I'm tired, you know? And my daughter wants the rough house and I'll tell her, okay, I'll have to give her a time, like 15 minutes or so, because I'm tired. Yeah, I was trying to push it back. I'm like, before bad, you know, before bad. So it's like something we look forward to, but yeah, it gets exhausted.

You rough house with Katrina? I do, I do. We rough house all the time. Now you, Leglox, you talked about this just recently that you actually started really kicking that up after the Warren Farrell episode. Yeah, both of us just did the same thing. Oh yeah.

Bro, it's, it's, I'm so grateful for that interview just for that because, yeah. You know, I, you know, I'm so grateful for that interview, just for that, because I like rough housing with the kids, I like messing around, doing it, having fun, but I don't realize the importance of it for a child, like what it actually teaches a kid, and when Dr. Farrell was on the show talking about how all the long-term benefits that kids get from it, that's not just having fun, there's things

that they're learning from it. I kicked it up and I noticed a difference. The behavior is affected by it. It was very interesting and it made so much sense and I think that's why I picked up on it so much and I'm like, oh my God, that's right. I am teaching them that by physically imposing certain obstacles for them to work their way out of and it's interesting to watch them. by physically sort of imposing certain obstacles

for them to kind of work their way out of. And it's interesting to watch them. I know it's really bad to compare to dogs. That's all I have to compare. Right, so. But I mean, I feel like that's even similar with animals where if I'm walking the boys, and I'm playing with them and I'm rough asking with them,

like they just seem to be better behaved and they don't do things, like they don't do things, it seems to get attention, right? Like I think when and then when I don't, when I don't play with them, I don't walk them on the same cadence, you know, that's when they might piss in the house or choose something up or just be annoying, you know, just be pawn at me and just want my attention. But if I put that time in to rough house with them and play with them for 20 or 30 minutes out of the day, they seem to be great in behavior. Well, it's, it's, there's a few things. There's the A, when you find something that your kids love that you get to do

with them, it, A, you connect with them over it, but B, it's also gives you something to take away if they're misbehaving. And that's important, you gotta consider that. Like, I know with my kids, my daughter in particular, if she's misbehaving, then I'll tell her, look, we're not gonna rough house later if you keep that up. She's like, boom, on point,

because she doesn't wanna miss out on something that she really likes, so it gives me a little bit of that power. The other thing too is that it teaches kids, this was according to Dr. Warren Farrell, how to be comfortable with physicality, how to know when to apply a certain amount of force and not over apply for. So it actually teaches children empathy.

Because rough housing is, you're playing rough, but you're not really fighting. You're not trying to hurt each other for reals. So if they go a little too hard, you could stop, hey, don't punch in the face or hey, don't do that. Okay, and then we continue. And then the last one, I have a little girl and what really resonated with me was, you know,

Dr. Warren Farrell said, you know, when a father rough houses with his daughter, it teaches her to be, she can be comfortable being physical with a man and it not being sexual. Because it's just, we're being physical and there's nothing sexual about it. And that's an important thing for a girl to have that confidence in her body

to where she'll be okay hugging a guy or you know, and not feel super weird about it or make anything feel that way. So yeah, really good. I also started playing, so for Christmas, Jessica bought the kids some board games because they really like board games and we started playing Rummy Cube Here's a replay Rubik Cube wait is okay is

I'm trying to remember is it have to deal like it has like a bubble in the middle and you like Pop the dice. No, that's I think that's sorry. Was that sorry? Sorry, those are no no, what is it? R Cube, you get all these tiles with numbers on them. And the idea is to either have the numbers being consecutive order, but they also have to be in the same color, or they have to be the same number, but be different colors. So, I mean, there's more to it, but it really is.

You have to really think about, you know, math and how to match things up and add them up, you have to be able to see patterns. So we're playing this game and I've played now with my kids four separate times and everybody can play and we all have a lot of fun doing it, but it does take a lot of brain power, especially as the board starts to get bigger and bigger. And my son is like a wizard when it comes to math and patterns with numbers, right?

So he's won every game. Right. The last one. And I'm trying to beat this fucker because I'm like, because you know why he's talking shit. Oh, yeah. Of course he is. He's talking mad shit. Like he'll do like a move that's like seven moves deep in a row. And you'll be like, boom, and you like walk around the table like with his arms up like.

And he's like, and then I'll be like, let's bliss. That's the game right there. I'll be like, let's play a game and let's play a game again and he'll be like oh you want to get your butt kicked again. So I'm like all right love. Wow. So I told him I said you know I said you like talking crap. Get him to play hearts and get on the app so I can play with them. So okay. So what I did was I'll do that actually I'll do that. So what I did was as I told him I said you know I said I don't mind if you talk crap I think it's hilarious to say but you you gotta be able to take it, take the same thing back.

I said, so I already told Jessica, and as soon as I beat him at something, I'm gonna give him a dose. So, so we all played pictionary. And we beat him at pictionary, and so I'll just lay him into it with the, the fish, and he didn't like it at all. He could have had the land, I was just pushing him,

and I said, hey, you gotta be able to take it if you can dish it out buddy. You know, but this is to dish it out. Yeah, it's more lessons, you know, like you're gonna go to you You're gonna eventually gonna go to college. Your buddies are gonna they're gonna fuck with you. You got to be able to handle that I taught Taylor how to play hearts this past weekend when we went up for Tahoe. Oh really? Yeah, yeah He's all on it right now him and Eli or both are are they on your app? Yeah, yeah, yeah, we play it right now. Him and Eli, they're both are on your app or you know, yeah, yeah, yeah, we play it. We play it now. Are you in a schooling number? Yeah, no, no.

Taylor's getting good though. He's, he's, I mean, you could tell, he's like the silent competitive guy that I've found. Like you bring up the point of your son, like you're gonna, you're gonna teach him the lesson of like, rousing him to. It's funny what an important lesson I think that is too, because I think some people are really competitive,

but they don't handle that part really well. I think it depends on how they were raised, were they around other men typically, who did that to them? Yeah. You know what I'm saying? Yeah, that's a major fact. Because you ever meet a girl who grew up

with like five older brothers? They usually can take it. Yeah, they can take it. Yeah, because they were around it. Right, that's like Katrina. Yeah, she liked that. Yeah, totally. take it. Yeah, because they were around it. Right, that's like Katrina. Yeah, she liked that. Yeah, totally. And I think Taylor's the opposite of that.

I don't think he's the oldest boy and I don't think anybody fucked with him or has them. And so I've already, So he takes a personal, Yeah, yeah, so I've already learned that with him that, but he's so competitive that he doesn't like losing, you know, or he does, so he will go back and practice

and do whatever it takes. But he, he does it silently and you can't taunt him. If you taunt him, you'll shut him down. So I've already, I've pieced that together from the short time that we've worked together now. And so I grew up with nine male cousins and we're all right around the same age. Yeah. And our dads are all cousins with each other. And our dads are all around the same age. And so our dads used to talk shit to each other when we were kids. Like when

we were kids, I remember my dad and his cousin, and his cousins arm wrestling at the dinner table. And just the fucking tables getting flipped all over the place. People talking shit, everybody's laughing. I remember one time we, I went with my dad and his cousin, I was talking shit, everybody's laughing. I remember one time, I went with my dad and his cousin, I was a kid, so I must have been like 10. And so his cousin brought his son, who's my other cousin, right? So the father and sons, right? We all went to car dealerships to look at BMWs.

And the purpose of it wasn't to buy the car, it was just to go drive around a cool car, right? So my dad's cousin gets into BMW, and my dad gets into BMW BMW. Both of them with the sales guy and then me and the back and my cousin in the back right. They just fucking started racy each other down the road. You know the freeway of shit. So I, you know, and I grew up with that and so me and my cousin is the same thing. I'm on a group thread with my cousins and 95% of it is just shit talk literally.

And it's really like they will hit you right where it hurts. You know what I'm saying? Well, I think that was one of the things that connected the three of us early on, was that we all had, so mine isn't like that because I didn't have, I wasn't really close to my siblings or any of my family members growing up.

My dad shouldn't say my siblings, but on the oldest of five kids and so I wasn't really competitive with him. But I was always, so I was young say my siblings, but on the oldest of five kids. And so I wasn't really competitive with him, but I was always, so I was young for my class. I'm also a late bloomer and I'm also an ectomore. So I was the little smaller, younger guy of all the friends forever. So my whole life, as a young kid playing sports

for the first half of it, I got my ass kicked and everything. And I, of course, wanted friends and I wanted to play. So, you can't, and as a young boy growing up in sports, like you just, you can't fold your cards and go home and say, I don't want to play anymore. You can do it by yourself. Right, exactly.

So, I mean, I got really good because I would be playing with people that were bigger, faster, stronger than I was for most of my life. And then finally, I kind of caught up, and then it was like, oh, it's on now. You say, so all of our friends are the same way. And that was one of the common threads I felt about all of us when we got in a room was really early on. Nobody gets offended. Really? I mean, it's part of our, I really believe it's part of, you know, the secret sauce

or the success of mind pump mainly because, and I would have never known this getting into it. Like, if you would have never known this getting into it. Like, if you would have told me like, oh, this is gonna be an attribute that is going to serve you guys very, very well, I would have never guessed that because I didn't realize what building a business on social platforms would entail.

But when you look at our peers across the board and that have grown businesses from Instagram and Twitter and Facebook and podcast and whatever YouTube, the amount of hate and shit and talking that you get from having an online presence is just you're bombarded with it. And I look across the board amongst our peers and I see a lot of these very successful men and women

that are struggling with, you know, they're sure they're successful financially, but then they're internally struggling because they can't handle the abuse that comes from the amount of people that you're now connected with and how hard people can be online. We're all of us are just laughing. Like, you know what, I think about it,

I'm like, Sal and Justin have said, meaner shit to me than anybody else could think of, you know what I'm saying? It is, like, that nobody said, meaner shit to me than anybody else could think of. You know what I'm saying? It is. Like, nobody know, we know each other better than anybody else. So, like, are really deep in securities? It's already too late. Oh, yeah, we already went there.

Now, what's funny is that if somebody says something about, like, if I did a YouTube video, someone will say something about me, like, animal screenshot instead of doing it. Yeah, I'll jump on board. Like, this guy says you're small. Oh, it's not. All right, whatever.

Just keep going. Yeah, dude, my brother was two years older than me. So I was always. And biggest fuck, right? He used to, he's six three, but I mean, he's skinny, but like at the time, he was bigger than me. And my dad's six seven, he's a lot bigger than me. And so like I have to play and compete with them

in basketball. And then so I was always like trying to be like my older brother and like rolling around with his friends and his friends, he's beat the shit out of me. You know, and so I was always trying to prove myself all the time and like, they were always just like, why'd you bring this, you know, I was always the tag along. You know, like my brother had to bring me places and stuff. You know, so I was always trying to like make myself

important, you know. Dude, it's one of those, it's like, who is it that said it? I think I might have been Jordan Peterson is like, don't make your kids safe, make them strong. You want to teach them to be, because you have two options, either change the entire world around you or become strong and resilient

so that you can withstand what the world could throw at you. And I think only one of them, you really have control over. The other one, you don't necessarily have control over. So you want to be able to develop a kind of a bulletproof personality where, you know, and you know where it comes from, you have to be confident. You really do, it's not that you just sit there like, it's not going to bother me. You have to be so confident that someone saying something to you isn't going to hurt you really

because you're already, you like yourself. You already like yourself. So, you know, you're not going to make me feel bad about myself because I like who I am. But somebody asked a question on my Q&A thing that I did yesterday about that, like, Somebody asked a question on my Q&A thing that I did yesterday about that. Like, you know, how do you build confidence when you don't have confidence in yourself? And I don't know if there's this, I don't know if there's an exercise

that I would employ someone to do or if there's something that I've done in the past, but I think it really starts with learning to love yourself. Like, who cares about everybody else? First, like, first you have to learn to love who you are. And then at that point, then it doesn't really fucking matter. Then the more unique you are, and the more different than you are than everybody else,

the more you start to appreciate that, I think. It's like, the worst thing that you could ever be, I think is like somebody else. Like, I don't wanna be like anybody else. I don't wanna be normal. I wanna be me, you know, because nobody else can, nobody can do me better than me. Right.

And so being yourself is the secret to confidence and being okay with your uniqueness and your difference. Now, the irony is the most people that struggle with insecurities, that's their way of deflecting it on you by teasing you for yours. But once you learn to see that, oh wow, that's them projecting their issue on me, I'm really, I'm cool with that.

I'm cool with them small calves. I'm cool with being that guy. That's a while for a lot of people to see that. Yeah, it does. You know, it hurts, you know, initially, but yeah, you really do see that is a projection of their own shit they're dealing with about themselves

and they want you to feel that bad about it. Yeah, because of it. Psychologists will say that one of the best ways to build confidence in children is to have them be presented with challenges that are genuine challenges and then have them succeed at overcoming them sometimes, not all the time, but sometimes, because you don't want them to constantly be defeated by challenges, but you also don't want them

to overcome things without any challenge and make it easy. You want to have a struggle and think about yourself. What has built the most confidence in you and your life? It's always something that was a very difficult challenge that you busted your ass, you really fucking tried. Maybe you didn't make it the first time, you made it the second time, but then you finally did it.

Now you're at a new level. You know, you're at a new level of confidence. That's when it has real meaning. That's it. That's when you had real meaning. So, you know, my earliest ways of building confidence was through exercise, resistance training because, you know, it was a, I put hard work in and it doesn't work. I put more hard work in, it doesn't

work. And then, oh, now I can see, I can see what's what I'm getting out of it. And I can see my improvement. However, incremental it is, I could see that I, that I'm overcoming this challenge little by little and then I became more and more confident. And it's funny because my first big job, and I've been working since I was 14 years old, but my first real big job obviously was in fitness that they've stated their sense. But I remember as an 18 year old kid walking to the gym because I'd been so embroiled in fitness in my own personal life. It was the one place where I at 18 years old felt supremely confident. You know, I'm saying like at 18 years old, I'm far more confident generally as a person now

than I was when I was 18. I think most people are when they're, you know, if you compare a, you know, 39 year old to their 18 year old self, they're much more confident in know who they are, right? But the one area that I felt supremely confident was in fitness. So I remember walking into the gym as an 18 year old, and as an 18 year old, I wouldn't say I was an introvert, but I wasn't this crazy extrovert either. I talked to people, I love having conversation,

but I wasn't the super charismatic person. But as soon as I walked into the gym, and I talked to people, it was like, this, like I felt so confident And it just it grew from there You know over the years and fitness really brought that for me And I love I love training kids for that very reason. I used to train you know I like to train older people, but I also like to train kids and I used to love watching children become

You know, especially teens become more confident through the lens. Oh, it's so great to see the carryover. I remember, yeah, training this kid. And he had, he had basically dropped out of college because he just wasn't making grades and, you know, they removed his scholarship and he was going through all this tough, tough stuff that was going on in his life. And just now kind of organizing everything and focusing on himself, on bettering himself, and then the process that took over the next year

was transformative. And that carried back into now reapplying, getting back in, going on the rugby team, making the starting squad, like it was all just this like progression of him just taking the initiative and working on himself from which I feel like fitness, that's a foundational part that we can, you know, we can build ourselves out of speaking of us getting picked on and being resilient.

I got to bring up the, and I, my my our forum will thank me for doing this because I know that a lot of people this is probably one of the most viral threads the last week is the most used phrases on mind pump. So this this thread went crazy. It's still going crazy right now people are like a hundred something comments. Yeah, but it's to the point of what we're talking about. I mean, these literally this is our own our core audience teasing the fuck out of all of us, right? And that's fine because I remember back in the day, I was joke about this with with you guys of when I was controlling the mind pump by a g-page and I would like typical mine typical pump head, you know, I'm like I'm like making fun of our own audience before you even had one.

What the fuck was they doing? I just felt like compelled to do that. Yeah, if you want a good laugh, go all the way back to you. I figured I'd read some of them that are like the most liked and popular. Yeah, well, there's a time, but I'll just read some of the most popular. Then we could also speculate who probably says that the most right. I've been in this industry for 20 years. That's me, that's me. Yes, so. Library. That's all you have to know.

Yeah, we know that. Here's the deal. Oh, that's me. That's definitely you right there. Look that up, Doug, real quick. That's you. Yeah, that's you. Yeah, real quick.

I do that a lot. Fascinating. God dammit, Doug. This is mine, too. I do fascinating too much. I know I say that too much for sure That's all of us probably me right right hundred percent Let's see here a group fitness needs to die

Or let me give you an example Well, that's me but let me give you an example what I mean by Studies will show yeah, these are great. I'm the great. No, they're they. These are great, dude. Aren't they great? No, they had me rolling all the people who are just having too much fun talking shit here. Yeah, and it's a good time. I love it. I like it when I get called out on, you know,

oh, this means this is when Sal is gonna transition to something, you know, and they'll tell me what I'm gonna say and like, fuck. Yeah, yeah. You know what I'm gonna call that? Formula. I'm a numbers guy. I've said that a lot.

You're a numbers guy? Yeah. Yeah, maybe once every other. I've said that a lot. You're a number guy. Yeah, yeah Maybe once every other episode At least that'll say that Oh dude how funny was it outside on the scale when I had my foot on the scale with Justin Oh my god, he got me so good I was questioning myself there for a minute. I'm like, you know, I thought I was doing pretty well And it just kept going I was like sliding the The top and yeah, and then you're stepping on it I thought I was doing pretty well. And it just kept going. I was like sliding the top in,

and yeah, and then you were stepping on it. Adam, that thing's had you a good 20 pounds heavier than what you said you were. Yeah, I ain't right, dude. It wouldn't be as not right now. It's all right. I got quarter oil and I got a three layers. You're not wearing 20 pounds of pounds of pounds.

No, I'll strip down and check it out. I mean, I did start working out and eating right again. So I maybe I put a few pounds of water and stuff back on and we just ate and drank. So my body fluctuates a little, wait quite a bit. I would not, there's no reason for me to lie about my, my weight though. I'm not a, I'm not a fucking teenage chick.

You know what I'm saying? There's no reason for me to lie about my weight. I got, I got on the scale for the, I think was that last week when I announced that on the show. I had not been on the scale for probably over two or three months. And just been really inconsistent with my lifting and I've reduced my calories significantly. And I know that I'm much leaner, smaller. I shouldn't say leaner because I've probably put on some body fat over the whole days. But I'm smaller than what I normally am. And it's just the volume

of training. I'm just nowhere near what I'm normally at. You know, talking about training, I, and maybe this is a good topic for an episode, is I've recently been up, reapplying high intensity type resistance training to my routine, but really reducing the volume, and throwing in occasional sets to failure, and two things I realized from this.

One is, I think it may be beneficial to go, and this applies to more advanced trainings. I don't recommend this to beginners or maybe even moderate or intermediate lifters, is every once in a while take a set to failure because I think there's more reps in your set than you think. You know what I'm saying?

Like I was doing squats and I'm like I want to go to failure to where I can't squat this weight anymore and it just kept going and going and going. When I thought that I would fail, I could do another rep and I could do another rep. So that's a good one because it helped me reassess, you know, my intent, like a race or recalibrate, you know, yeah, yeah, we're how far you can really take yourself. Yeah, it's funny you bring that up because I, part of why I wanted to talk about intensity is because right now in January we have this flood of New Year's resolutions, everybody's getting back in shape.

And I would argue that one of the most common mistakes that I see people make is the over application of intensity during this time. I mean, this is the time when you look over in the gym and there's a line on the treadmills to get on there and people are going balls to the wall. You see all the people doing the circuit training, all the crossfit gyms are up in attendance. Like it's on. Everybody is, they got all their shitty eating and their laziness out over the last three months. And now it's time to ride the wave. It's the new way of life.

And I feel like all the clients that I've trained, and it's taken me years to get to this point is, learning to get them to slow down and to focus on one or two things and make better habits and change that long before we talk about sets to failure or getting after it or hit training or any sort of circuit training. I mean, it's like, I can't stress that enough.

Agreed, yeah, no. When I'm talking about, for me, and I've been consistent for decades, for somebody getting started on a routine, or even someone who's intermediate, intensity is really easy to overdo. It's actually easier to overdo intensity than many of the other factors,

mainly because overdoing frequency means you have to go to the gym all the time, and most people are less likely to commit going to the gym seven days a week right out the gates, although that also happens, but it's just less often. And then duration, most people are just limited by time. So like, okay, I got 45 minutes or an hour, so they're not maybe gonna go too long.

But almost everybody that makes a mistake when they first start training, the mistake that they make is they go too hard. They go too hard right out the gates, and too much intensity, not only is it more intensity than you need, so I don't want people to think like, oh, okay, well, if I work out too hard, the only drawback is that I worked out harder

than I needed, but I'm still gonna get great results. No, you won't, actually. If you work out too hard, you'll reduce the amount of adaptation that your body is going to go through or reduce the kind of results that you get and sometimes prevent entirely your body from progressing. And I've used this example many times. I could take a beginner off the streets

and I could have them work out with me for you know, for 30 minutes every single day with the right intensity But I could very easily overdo intensity within 10 minutes. I can 10 minutes. I can hammer someone so hard I could send them to hospital. Yeah, and that's because Because intensity has that much of an effect on the body and when you look at intensity You really only need to do more intensity than your body's kinda used to. So I remember learning this lesson as a trainer early on, I'd get new clients that would come in and we would do an assessment before they even hired me.

And I'd have them do a squat assessment and they'd have trouble doing a full squat, but I'd make them do the full squat. No, no, go all the way down, go, and they'd literally have them do. I'm not exaggerating. Like, five reps, you know, couple sets of five reps because I'm doing a squat assessment.

I'm watching their form. Then they come back in for the first session, they're like, whoa, my legs were so sore from that assessment. And I remember, it took me a while for that to dawn, it was like to really impact me, but like, oh, that was enough to get their body to change. Well, that was so mind-blowing for me, be like, oh, that was enough to get their body to, well, that, that was so mind blowing for me to be in, from the athletic world where you, you're basically,

you already assume that you have a lot of abilities already. And that for I can, I can go through a type of a workout and, and most people should be able to do what I can do. And that mentality, I think it carries into a lot of, a lot of people who train themselves and wanna look awesome, and they wanna tell everybody what they're doing and it's what's working with them, you know,

working for them. So, well, don't really have a pulse on your average person that has not gone through that. Years and years of weight training that you didn't even account for that led up to like your crazy workout you're doing now that's giving you these types of biceps and results and chest. And that was really hard for me to basically reverse engineer what I had learned so long ago to then be able to apply that to somebody just starting. I will even go as far as I say this. Intensity is probably the last, one of the last

factors you should start to scale up and push up and for a couple different reasons. Absolutely. But the first reason, the first reason is as your body, as you push intensity, fatigue sets in, that's one of the hallmarks of intensity, right? It's getting hard. As fatigue sets in, the first thing to go out the window is... It's formed. It's... It's... It's down. That's it. Control and form. You're right. Everything goes out the window. When you're starting, the most important time to solidify good form and good mechanics It's at the beginning It doesn't make it I mean sometimes I feel like I actually relate more to the

average person than the fitness guru and the person who's in love with working out like I love to work out I do I really like to work out, but I also love sports and I love snowboarding and I take time off all the time. Like, and so here I am, like it's not even, it's, I think I hit 14 days during this last couple months of not lifting consecutively, which was just this Christmas break or what I thought. So I haven't taken off 14 straight days of no lifting weights in quite some time and it was this just recently.

So yesterday I'm back in the gym and I'm lifting and literally two sets for every muscle group in my body. That is it. None of them to failure. None of them anywhere close to what my max is. I hung around 12 to 15 rep range. Some of those I could even shorter because I was on fire and burning by the time I was at 10

and I knew I was already struggling with the weight and I didn't want my form to break down. And so I cut every set, multiple reps short of failure and I just went, and I'm so everywhere. And that's only a two week break for me. That's it. And I would consider myself a very consistent lifter. So if I feel that way of only taking two weeks off

and I know that I'm way more consistent than probably 80% of the population. So when I get somebody who's coming in and they're wanting to kick things back up, like I cannot stress enough, especially to our trainers that are listening to this, the overuse of intensity when you first do it. And then, and to not having the words to explain to your

client why they don't want that, why you don't want me to do that, we are limiting our resources as we get, because it's inevitable a plateau will happen. It happens to all of it happens to the best and the smartest of us that it's an evidentable a plateau is ahead of us. And when you bring, come out the gates with intensity, you're rushing yourself to that plateau. That plateau is on its way faster than the person who took the approach.

It's the tortoise and the hare. You know, it's the taking that real gradual, consistent approach and application of a little bit more, a little bit more, a little bit more. And you know, where you see the big difference is not so much in the first four weeks, but in the eight weeks, 12 weeks, 36 weeks. It's interesting to like, I'm going through the process of relearning something that I used to be really good at, which was power cleans. I have not incorporated power cleans since I basically was training for sports.

That was something that I really cared about and I really thought had good. It translated really well to my movement, my snap and my power and output on the field. And so like every day life, I'm like, I just kind of want to look good and feel good and move good. Like those are like really my only goals these days. But I'm like, you know, I missed the skill of it. And so just approaching it now, it is so humbling to start a skill that's really a high technical skill like that all over again with like no weights.

No weights, mechanically sound, going through that process, like I don't know when I'm gonna be able to really crank the intensity up. Like my body's gonna tell me that. But it's, if I could just take that same thought and mentality and discipline towards like your average person just learning how to just do a little bit more and consistently going into the gym, we would have a lot better results as well. I would argue that it's better for you to,

because you said you made a statement that I think we should all elaborate on, which is until my body tells me, like what does that fucking mean? What does that mean that my body is telling me to take up the intensity? And my answer to somebody that would ask a question like that would be, I'm better off having two to three workouts

in a row where I feel absolutely no soreness and walk away going like I probably could have pushed myself more than I am Having a single workout that I overreach and got too sore from it. Yep. Yep. Yep. You want to feel like you're really good at it first Right And it's and it's not gonna hurt you to not get sore for a couple workouts and not really feel the workout that much because you just Practice the skill or you could have increased volume when you didn't. No, no, consider that look, if you're going to the gym right now, if you just started working out or you just got back into working out, do you want to be fit?

Do you want to look good forever or for just a short period of time? If it's forever, which is most people listening, then you have forever. You have the rest of your life. Take your time. There's no rush. There's no rush. Take your time. There's no rush. There's no rush. Take your time. You'll do a bit.

It'll be a much better process. And you'll actually get there more effectively with that approach. The thing to consider about exercises, it is a stress on the body. It really is. I mean, if we took somebody working out and analyzed what was happening to their body

while they were working out, for all intents and purposes, we would look at the results of that and be like, whoa, you should never do that again. Like your stress hormones went up, inflammatory markers went up, you get all this damage going on, like that was a bad thing that you did to your body. And for all intents and purposes, it kind of is, the reason why it's not a bad thing though, is your body adapts to that insult, because that's what it is, by becoming stronger and more fit. Now, if that insult overcomes your body's ability to adapt, which is not hard to do, especially if you're a beginner, especially if you haven't worked out for a long time, it's not

hard to do that. It really isn't. Now, if I take a super advanced hardcore athlete who's been training consistently for years, who's got a perfect diet, well, their body won't respond or adapt to anything that isn't at a super high level. Their body just used to it. Like, this is, I'm used to. It's not going to do anything for me. So you have to push them really, really hard to get their body to move forward. For the average person, if I do that, I overcome their body's ability. And when you overcome your body's ability to adapt,

you don't really get that whorimetic response. You just get the fucking alarm bells going off. Body shuts down, I need to protect myself, and you actually put yourself in a bad situation. It's like you're surviving in your environment versus thriving in your environment where you have the abilities now to when you're faced with that kind of stress, I can navigate through that and be strong in that. Yeah. The other problem too is that a while ago, a long time ago, exercise became not about the exercise,

it became all about the feeling that it produced. It's a punishment. Yeah, so when somebody says I'm gonna go get a good workout, what they mean, most people mean is it's gonna be hard, I'm gonna sweat, I'm gonna get sore, muscles are gonna burn, and so really doesn't matter what I do in my workout, as long as I get that feeling right there, and if I have fun while I'm gonna get sore, muscles are gonna burn. And so really doesn't matter what I do in my workout, as long as I get that feeling right there.

And if I have fun while I'm doing it, well that's an extra plus. That's the wrong way to look at it. Look at your workout like a set of skills. And I'm going there to learn these skills. There's really no different than any of the skill. Like, are you gonna, if you've never played the piano before, are you gonna go play real hard?

You can't, you don't even know what the hell you're doing. You gotta learn the skills first practice and get good at it. As you get better, then you can start to push and flow and play music. It's no different with exercise. Not only that, it's also what does your body need at that time, right?

Like I remember I used to get teased with my peers in the men's physique role because I'd walk out of the gym sometimes and I actually wasn't sweating at all. And I'd have one of my peers go like, hey, how's your workout? I was like, oh, great workout. They're like, oh, you didn't even break a sweat. Well, that wasn't the goal. The goal wasn't to do a break a sweat. Today was mobility driven and the way I moved or a skill type of workout, it doesn't, I could have a phenomenal workout and not sweat my ass off. It doesn't, no, that's not to say too

that some of my workouts I didn't come about drenched in sweat too. I think there's a place for the intensity and I think sometimes our message gets convoluted with this idea that we're anti-intensity or we're anti-sweat or anti-pushing the body and some of that are failure. No, it's not that.

And I've had this conversation with people in our forum and that follow the show is that I think that we're trying to talk to most people, like the vast majority of people is who we're communicating. That doesn't mean there's some outliers that are listening to the show that can handle that intensity or are ready for that volume to scale up to that. It's all about our collective experiences, trainers, what we've seen thematically over and over again is like there's just been so much more of the over application of intensity and how that hasn't helped people progress. And I think that that's one of the things that kind of like struck a chord.

But yeah, there are times where you need to get somebody to really find that within themselves and bring that into the workouts. I do want to bring that out of people. And I want them to push themselves. There's times for that. Yeah, imagine if you had a gym and instead of people coming in to work out, the idea of the gym was you're coming in here and we're going to get you really, really good at squatting, deadlifting, rowing, pressing, and doing windmills or something like that.

That's what this gym is all about. You're going to come in and we're gonna just teach you how to do these really well. And then when you come in each time you come in, you're gonna practice, you're gonna practice, and you're gonna practice on how to do these. And you're just gonna get really good at them. Imagine how fit the people in that gym would get

versus the people that go to a normal gym to see a gym like that. Yeah, could you imagine how fit an incredible people would feel going in and just practicing these movements and getting better at better than I mean I can't stress this enough. Don't push yourself until you know you too you can move right and learn what you're doing. Otherwise it doesn't help you. Well this was the I think I made this point on an episode earlier this week was you know I found some of the best workouts that I gave clients

ended up being this one hour dedicated to squatting. And it wasn't one hour of literally set after set after set of squatting, it was squat, point out all the break down in the squat, showing the client, oh look, your heels are rising here, oh your feet are pronating, oh your shoulders are rolling forward here, pointing out all the things where we break down in the kinetic chain

and then going like, okay, let me show you the reason why you're rounding forward like this. And let me teach you exercises to fix that and address that. And then we would do some of that. Then we go back to squat. Then we'd show and I do that for the entire hour. Man, the benefits that that client gets versus some super technical program or some crazy random program that's just put together a whole collection of exercises that are either hard or different because no one's done them before.

They would benefit some more from just learning how to fall. It's interesting and this relates to kind of what we're talking about. I was watching my son play basketball. He's never played basketball before. He's learning the skill of basketball. And he has this young coach who, you know, he's doing a good job in terms of

getting the kids involved and having fun, but I sit there and I sort of bite my tongue at some things just because there's fundamentals involved with learning the skill. And if I see the very visible things that I see there's fundamentals involved with learning the skill. And if I see the very visible things that I see are these kids need to dribble, dribble, dribble until they master dribbling.

They need to pass, pass, pass, until they master passing. They need to rebound until they're sick of rebounding. They need to keep shooting until, you know, like close to the basket until they're sick of rebounding. They need to keep shooting until, you know, like close to the basket until they're even efficient at that and have the strength to now move back. Or what I do see is, okay, now we're dribbling, but now I'm bored with that, so I'm going to teach them how to dribble between their legs, how to spin with them all.

And I'm like, what the fuck are you doing? Like, I know it sounds boring and, you know, to kids and, but, you know what, it is so crucial. It's crucial to develop the right skill set to now build upon. Right. You're jumping away ahead. That's exactly the same thing with, with fitness. And, you know, the problem is, if I'm selling a fitness program or I'm selling a video

or I'm selling a, a TV show about'm selling a video, or I'm selling a TV show about people getting in shape, it's fucking boring to watch people do it the right way. It's the bottom line. It's not nearly as sexy as watching people die on the treadmill and scream and they're trained, or, oh, you can fucking do this and keep going and watching them puke and that's a very thrilling thing

to watch. It's also makes me want to buy a workout video. If I'm watching a workout video and I see all the people sweating their ass up, this is the hardest workout I've ever had in my life. And I'm thinking like, yeah, I want it. That's what I need to do. I need to beat myself up. So it sells shit. I get that, but it doesn't fucking work at all.

When I learned as a trainer, I had to train people properly based on the skill of exercise and I took them through this process appropriately, clients stayed with me for a decade or longer. Before that, I was a, trust me, I was a great trainer, very charismatic, all that stuff, showed up on time, took my job very seriously. If I had a client longer than a year,

I was doing an incredible job. Now, after that, after I learned how to do it properly, 10 years, people would stay and keep going and continue to go. So really, if you want to do this the right way, and by the way, you're not going to get results any slower. This is the other myth. There's a myth that, okay, well fine, I don't want to do it the right way

because it's not going to happen for me as quickly. Not true, go to the gym, beat the crap out of yourself, super restrict yourself with your diet, and we'll see where you're at in six months. I think it's true in a four to six week window. I think that's why it gets people. Not true. Go to the gym, beat the crap out of yourself, super restrict yourself with your diet, and we'll see where you're at in six months. I think it's true in a four to six week window. I think that's why it gets people. Very few people can wear that fucking 12 weeks.

That's what I mean. You know what I'm saying? I think that's the argument that, I mean, when you look at the orange theories, when you look at the, you know, crossfit gyms, when you look at these gyms, if you're a person that just getting started anywhere, and you sign up and enroll in one of these classes, like, and you're

listening to what we're saying right now, hands down the orange theory crossfit people in the first four, six weeks, will see more physical change to their body based off of the amount of intensity and movement and calorie expenditure, you know, if all things are equal nutritionally, right? If all things are equal nutritionally, the person that comes that goes into a class setting like that and gets after it and chases intensity, the first four to six week, you win. You absolutely win. And if this is a race in four to six weeks and that the race is over and then you don't give a shit what happens after that. Then by all means, that's a great approach.

But if you're looking for long term and I want to continue to see results beyond six weeks and I want to continue to see my body progress and then I also in addition want to be able to sustain that long term, it's an awful approach. It's a terrible approach. And I think the reason why it's so marketable is because very few people even make it beyond that. I mean, the average person falls off in that six to eight week

period and so in that six to eight week period, the people that are marketing whatever it is their marketing is going to they're they're going to sound correct or they're going to have proof in their pudding because they're using a very small window. But in reality, when you look at the longevity of someone's training training protocol, following that method of chasing intensity is a very very short lived. No, I mean, if you're of chasing intensity is a very, very short lived. No. I mean, if you're, if you're just getting started or you just getting back into it, I mean,

best thing you could do is go to the gym a few days a week, walk in there and practice movements. Move through the movements, challenge, arrange, emotion, but make sure you don't go beyond what you can control. So you don't hurt yourself. Feel certain movements, but more than that, just kind of like I said, just practice them. After about 45 minutes, you'll feel like you did some stuff, you worked out a little bit, leave.

The next day, you shouldn't feel that sore. Really, you shouldn't. You should feel maybe a little bit of soreness at the most, but you shouldn't feel that sore. And then do it again, wait a day, and then do it again the day after that, and practice the movements, and keep that up up and it's really not as long as, I know we say long term and I think sometimes

that deters people because long, they think long term like, oh, I'm gonna see results in five years. Well, no, I mean, if you start to work on your nutrition on top of it, few months, that's not a long time. You know, you've been, you've been overweight for years, you know, a few months is nothing,

but watch how your body responds. And then here's the other end of it, okay? At some point, no matter what, you're not gonna get more fit. I don't care how dedicated you are to nutrition and exercise, at some point you reach a limit of the fitness that you're gonna achieve. Well, not how you're gonna stay that way.

You better be something that you can do. And it's sustainable. Yeah. You know how uns that you can do. And it's sustainable. Yeah. You know how unsustainable a, you know, 6 a.m. Beat the crap out of you, workout classes, you know, five days a week. This is why I love to coach to step so much. That was such a game changer for me

when I started to implement that into my coaching because that's the approach. And that's kind of aside from the body feeling, right, if I'm coaching somebody, I can't feel their bodies to know when to increase intensity. But I would use steps to create more movement or to create that calorie expenditure that we're looking for.

I had a question the other day that somebody asked me, you know, what if I'm lacking motivation to get to the gym and lift weights? Like, how do you start or where would you recommend? I said, well, this is where I really like steps because I would assess what a normal week looks like for you. And I would give you a very small incremental goal from there. You know, and since the average American is stepping around 4,000 steps, I go, okay,

well, every day you only do about 4,000 steps. So let's now make it a goal that you get at least 6,000 every single day. Now ideally, I would like to see that coming from you going to the gym three times a week and actually lifting through this program that I have. But at the bare minimum, because you weren't doing that before, at least walk, at least get to that 6,000. And then I would inch them up.

And I would keep inching them up until eventually, we're at a point where we're walking 20,000 steps a day. And what happens when you do that slowly is you start to create these habits for the clients to start to just naturally take these little walks in the middle of their day at lunchtime now that they weren't really doing before. And it's not a real hard ask. It's not a go to the gym and break yourself off and be sore and go out of your way. It's like, hey, you've now created this new little habit where you and your friends at lunchtime walk around the, walk around the

building five or six times. And that's now added X amount of steps and, oh, and now you get up a half hour early and you go for a nice walk in a cup of coffee or some shit. You've started to create habits that you can sustain. That's not hard to sustain for a very long time. And then when we run out of time, when it's like, Adam, man, I'm walking in the morning, like you had me before, I'm walking in my lunch break, I go for a nice walk in the evening, and now we're kind of landing between the 16 to 20,000 steps and I can't tend to break it. Okay.

Now let's talk about intensity. Now let's talk about one of these times, maybe post workout, I have you do 12 minutes of hit style type of cardio, and that's it. Two to three times a week. And that's if they wanna even continue to improve, because what I like about doing it the right way is that some point people are like, I'm happy. This is good now, I'm active, I feel good, I can move.

I'm at a decent body fat percentage, I can maintain this, I can still enjoy weekend dinners with my husband or my wife, so I don't need to go anymore and I can kind of maintain this, this is good, and that's a great place to be. Now it's just your life, how easy is it to stay in shape when that's just how your life is? It's not something that I'm like pushing towards all the time,

it's something that I just maintain. One of the problems with a lot of the information that people get surrounding fitness and building muscle and burning body fat is the information you're getting is coming from people who are the most muscular, rippedest, highest performing people. Now, I understand why that's natural. It's natural to, if you want to build amazing legs or build a strong body, that I go look at the strongest people in the world, and I look and ask them for their advice. But the problem with that is, there's a lot of problems with that. First off, the highest performing people in the world, the rippedest, most

muscular, strongest people, whatever. First off, those people, their bodies genetically are at a different level than yours. The odds are very different, okay? Number two, they've been working for a long time to look and perform. You usually censor little kids. Yeah, I mean, for a long time,

there's no way that you could possibly compare your body to their body. And then the third problem is they've never trained lots of regular everyday people. They've only trained themselves. So like if I was giving advice on this podcast based off of my own fitness and I never trained anybody, my advice would sound a lot different. And I'm not some genetic anomaly or whatever, but I've been dedicated to fitness forever. So my message may sound a lot more like the, oh yeah, you just got to bust your ass, man.

Go work out hard. You got to, you know, intensity is very important, you know, hammer yourself. Work out every single day because I would, because I found that that works for me at the stage in my, you know, lifting career. But I've worked with, you know, hundreds or thousands of clients.

I've worked with lots of everyday people. And so that's why we're giving you this kind of advice because we know that this is what's gonna work for most people. Don't listen to those other fitness fanatics and freaks who tell you that, you know, the no pain, no gain, you know, beast mode mentality is what it takes because they have no idea.

They have zero idea. I mean, what I'm saying right now, doesn't apply to them. If I were communicating to them, my advice would be very different, but they make up .01% of the population. You don't wanna listen to them. It just doesn't make,

it would be like me asking the top NBA player, hey man, how do I get as good as you? It probably have no idea. Like, oh well, I've been playing since I was eight years old. Right. You know, oh, and I'm also, you know, how do I get as good as you? It probably have no idea. Like, oh, well, I've been playing since I was eight years old. Right. Oh, and I'm also, you know, seven feet tall. Like, it's the whole different, and I've got incredible athletic genes.

It doesn't even matter. It's our Dunkin' in sixth grade. It's weird. Exactly. So, that's why a lot of the information that comes out in terms of fitness is so, is so terrible. Like, I look at some of the workouts, some of these people put out and they're like, you know,

oh, I follow So-and-so's workout. Have you seen his workout? It's crazy. I'm like, oh It is crazy. Yeah, yeah, right go if you do that It's not gonna work for you and if you can last And it doesn't hurt you you'll find within a very short period of time that not only will stop working But you're gonna start going back. Yeah, and I know that too. It's again with this whole push for January everybody wants to psychologically kind of, you know, gather their thoughts in one direction and really create this focus and motivation. And so along this process, there's all kinds of these other types of people.

If it's the guy that looks super awesome and is the ultimate athlete or is the ultimate physique you want, you know, you kind of gravitate in that direction, but at the same time, there's people that have these life changing transformations and these motivational stories behind it. And that's something that never really resonated with me personally, just always wanting to work within where I was personally. Like, me always like self-assessing and being critical of my own process, my own journey, my own hero's journey. Like I wanna create that for myself,

but I find a lot of times that that does help people to initially spark something within them and I find value in that spark. But in terms of now taking that spark and what you do with that spark, that's up to you. Yep, it's funny. I'll talk to like family members or friends who are like, okay, I wanna start, I wanna start working out.

I'm gonna go get a membership at the gym. Like, what do you think I should do? And I'm like, okay, well, you know, you're 40, or whatever, 35. You haven't worked out in 10 years or never Really, we want to know my suggestion is I think you should work out at home Two to three days a week do these basic exercises and I'll write them down for them Okay, I want you to do some body weight squats some body weight lunges Try some pushups. Maybe off your knees if you have some bands some band rows, like I'll give them like six or seven exercises.

And I'll say, do like two to four sets of each one, and do these, you know, two to three days a week, and do this for a couple months first. And then if you're consistent with that, then we can progress. And you know what they'll say to me? Oh, no, I won't do that. I have to sign up for the gym.

I'm like, no, no, no, no, hold on a second. You won't do it if you won't do that, then you're not gonna do anything. Right. You know what I'm saying? Well, yeah. Start off like that no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, about it. But if you have a decent diet and you're eating a relatively healthy, two to three days a week of a good routine is gonna give you pretty much everything you want. If that's more than you're doing right now, of course. And you're not gonna look like a physique competitor.

You might not have a six pack, it looks super jacked, but are you gonna be fit? Are you gonna be able to move better? Are you gonna be probably pretty happy? Yes, is that maintainable and sustainable for most people? I think so. I think two or three days a week in the gym sustainable for most people.

And that's it. That's pretty much it. Start there, take it easy, and watch what happens. And intensity, that's the last thing that you start to crank up because you don't have the ability or the form or the stability. Get good first to push these exercises to a point of high intensity. You don't have the ability or the form or the stability. Get good first.

To push these exercises to a point of high intensity. I mean, it's like, God, I don't know how I'll still explain it. It's like just learning how to ride a bike and now you're gonna try and ride as fast as you can, downhill. I just barely learned how to balance. Now I'm gonna push and see how fast I can go. What do you think's gonna probably happen?

You're probably gonna fall. You're the speedwobbles and each shit. I'm gonna take a one step further since it's a New Year's podcast. And I know I've said this on the podcast before, but I'm sure we got new listeners because of the month. And I would challenge you if you're just getting started right now is to spend your first week or two of just purely tracking. I think that's an incredible goal. It's a great goal

to start with, like just to find out where the fuck you're at. I don't know how many people come to me with wanting advice related to nutrition and exercise and they have no real clue. There is no data to bring you. And there's no real starting point. They don't even really truly know, like how many people will tell you, like, oh, I eat good. And then you tell them the track, and it's like they're eating, so what does that mean?

Horrible, you know what I'm saying? Because they make some good healthy food choices, they think they fall in the category of good. Meanwhile, they're missing all kinds of macro and micro targets all over the place. So what I would urge you to do is to track your movement, steps is the easiest thing to do, and the cheapest way you can...

So just see how many steps you're doing everyday. Yeah, every single day for one to two weeks. And set that as a goal. Like if you're too fucking lazy to wear something on your wrist or put it in your fucking pocket and then to check it after a week, just to kind of get an idea of what a lazy week or a normal week or what your movement looks like. Like you're gonna have a really hard time reaching your ultimate goal.

So start with that. And then the same thing goes for food. If you fat secret, my fitness pal, there's a ton of them out there now. Just track it. You don't need to get crazy. It's pretty easy too. You just enter in. Yeah, they've gotten, they've become so intuitive now.

Yeah, you search for the food now. You don't have. Yeah, and and and and don't don't stress over the exact label brand name with that you were looking for a just a good general idea What are you consuming? You know are you are you hitting point seven grams of protein for your body weight? Are you getting 25 or more grams of fiber in the day? Are you eating over 50 to 60 grams of sugar? Are you way under consuming carbohydrates or way over consuming carbohydrates? Like, let's get an idea.

Are you eating enough healthy fats? Like, just fucking track. Just track all that shit for a week and just to take a look. And then from there, make one small little thing. One small little thing. Like to have all the things I just named take a look. And then from there, make one small little thing, one small little thing. Like to have all the things I just named off nutritionally, pick one and try and prove upon it. If you're an over consumer on sugar,

try and minimize that a little bit. Don't go no sugar ever again if you're a fucking abuser, but try and get better at that. That's that as a goal. Like I'm gonna be better about my sugar intake. I'm going to monitor it and watch it. I'm gonna improve upon it. Or if you're like a lot of my female clients,

you are under consuming in protein, make an effort to get the right protein intake. If you're like majority of people that I've trained that don't get enough fiber in their diet, make an effort to get enough fiber in your diet or something. Try and add to the diet nutritionally of something that you need. That that will be one thing and attack that and then build upon that. And then as far as exercise and movement, set a nice goal of I would like to follow a program

like MAPS and Obolic 2 or 3 days a week. I think that's a great goal. But even more importantly, address the movement. Just make sure that you're moving your body more than what you were consistently the week before and incrementally move it up. Don't double it or triple it. Move it up by two thousand steps a day. That's it. And then and hopefully two or three days of the week that's done through lifting weights. I think that would be ideal. But even just the movement. That's it's a good enough goal to start you. I used to love it when I would get clients who drank a lot of soda because I knew that there was one thing that would make a massive difference.

Just one easy thing, like I had this one lady who drank... That's like drinkers. Yeah, she wanted to lose like 40... I think she wanted to lose like 40 drinkers. Yeah, wine drinkers. Yeah, wine in soda drinkers. Yeah, I had this one client, she wanted to lose like 45 pounds or something like that, and you know, I had her track and I had this one client, she went to lose like 45 pounds or something like that and I had her track

and I saw that she was drinking one to four sodas every day. Like every single day is what she would do. So I said, okay, she's like, all right, what kind of diet should I go on? I said, nothing. All I want you to do is not drink soda anymore or if you absolutely have to have the flavor of soda, drink diet isn't the best option,

but it's another step, right? So what she did is she eliminated the soda. That's all she did. Remember, she lost 10 pounds right away, and she was so mind blown. I remember her just coming and be like, did I really lose 10 pounds just from not drinking soda? And I said, and she had to change nothing else, absolutely. And every time we made a little step,

we would see that scale move into the point when we made big lifestyle changes. But that's really the approach. That's the approach with exercise too. Like if you go to the gym and you do three exercises, that's it, three exercises and practice them. Spend 10 to 15 minutes on each exercise, practicing it, trying to get good at it, move through it.

You don't need to do crazy intensity. Believe me, if you never squat and you just practice on squat exercise, practicing it, trying to get good at it, move through it. You don't need to do crazy intensity. Believe me, if you never squat and you just practice on squatting, you're gonna feel it, I promise you. Just go and practice three exercises, that's it. Go home, watch what happens to your strength. Just start to notice, just start to progress in terms of your strength,

you start to feel better. And that's pretty much it. And that's really the key to long-term success. And then when you start to get good at everything, and you feel confident and comfortable with everything, and your form feels amazing, things are on point, then have fun with intensity. Now you can push the workouts.

Now you can start to drive your body really, really hard, but you have months before you get to that point. Takes a long time before you get to that point. If you're an experienced lifter, and you've been lifting for years and maybe you just kind of fell off the wagon and you're back on in January, my personal recommendation,

program-wise, would be starting somewhere like Maps and a Ballet can start with a two-day, maybe three-day week thing and addressing the movement. If you're somebody who has been out of the game for months and months and months and or a fairly new lifter. That's why we created a map starter.

We knew that the map starter program probably wouldn't appeal to a majority of our hardcore listeners that have been listening to for a long time because most of them are pretty advanced or been consistent for a long time. But if you're somebody who's listening right now and you're really just getting back into fitness or this is the first time really getting into fitness.

That's why we created that program where there are no barbell movements. It's really just getting you into practicing some of these movements that we'll later on support or lay the foundation for a great program like Annabelle. That's it. And if you go to mindpumpfree.com, you can download some of our free fitness guides.

So we have a lot of information out there. It doesn't cost you a single dime. It's all at MindPumpFree.com. You can also find our individual Instagram pages. My page is MindPumpSal. Adam is MindPumpAdom and Justin is MindPumpJustin. Thank you for listening to MindPump. 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 Superbundle at MindPump Media.com. The RGB Superbundle 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 South Adam and Justin as your own personal trainers, but at a fraction of the price.

The RGB Superbundle has a full 30-day money back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. This is Mindbomb.