2688: Eight Simple Habit Hacks that Produce Fat Loss & More (Listener Coaching)

14:20Sal Di Stefano:That's ridiculous. Jeez. I actually think that chewing and counting is a better one than this because you know how ridiculous you would look like this? Set. Yeah. Pick up. Well, you guys aren't signing this one better. I'm sorry. I mean, it's probably, but I just want to share with the logic. The logic is actually getting more chews in. That's right. That's really what it is. It's actually less to do because there's no science that supports the putting the fork down. It adds time.

14:44Adam Schafer:What's observed in the studies is that people will do this. Speed is a problem. That's right because this is what it looks like for a lot of people. You'll take a bite. And you're already getting the next bite. And you've got the next bite on the spoon of the fork. And so what happens is neurologically you're anticipating the next bite. And this speeds up the process even more. Because you're not thinking about what's in your mouth. You're thinking about what you're about to get in your mouth. And this is what it feels like if you've gone through this is binging. where you just, you can't eat fast enough.

15:08Adam Schafer:Even though you have food in your mouth, you're not even thinking about what's in there. You're thinking about, can I get the next one? The next thing, yeah.

15:13Sal Di Stefano:And everybody's experience is if you ever had a piece of cake or anything that's a dessert like that, because you do that. I like how you always bring up cake. He's always fighting for everybody else to steal it. You're chewing on it. You're already carving the next piece out. You know what I'm saying?

15:25Adam Schafer:The only time I've ever seen a grown man buy a cake for himself. What's your favorite, is it the corner piece or is it middle?

15:30Sal Di Stefano:Oh, corner piece for sure, yeah. All the frosting. All the extra frosting. I threw you on that.

15:35Adam Schafer:Here's another one. Walk right after you eat. So this has a pretty significant impact on blood sugar and stabilization, which affects later behaviors. So the less your blood sugar goes up and down, the less likely you are to have cravings, irritability, search for that quick fix with food. And it's literally a 10-minute walk. In fact, there was a study where people didn't even walk. They literally just sat down, they ate, and all they did was lift their heels. So they kind of pointed their toes. I mean, it's like the most ridiculous exercise of all time. and they saw a significant reduction in blood sugar.

16:06Adam Schafer:Just because of the contraction, relaxing of muscles causes them to suck up all that blood sugar.

16:12Sal Di Stefano:I know this is about fat loss, but I find this such a cool hack for couples. Using that as time to connect. I remember when we first started talking about this as a tip for people, and Katrina and I were practicing that, we found putting our phone away and just the walking afterwards that we were initially doing it for the movement, digestion and for the purpose of what we're talking about, I found, oh, wow, this became like this guaranteed time that we'd always be connecting without our phones and any distractions, which the benefits of that for my relationship are incredible. And we know that how important relationships are in the overall health journey.

16:49Sal Di Stefano:And so I would add this is like just this like double whammy of a hack. Like if I'm looking at, oh, I'm going to do a couple of these, this one's going to be one of my top ones for that reason. Right.

16:59Adam Schafer:Next up, this one is actually, it's very powerful, but it's actually very difficult. And we'll talk about why, but it's to pause before you eat and you can either pray or reflect before you have the meal. So what you're doing is you're trying to reflect on the intention, what you want for your body, what you want for your health. Now you're praying, you're obviously praying and giving thanks. And what this does, if we take the supernatural out of it, what this does is it brings awareness. Now, here's why it's difficult. Oftentimes people don't want this awareness. I've had clients where I told them, hey, before you eat, I want you to pause.

17:33Adam Schafer:And then they come back to me and say, I hate doing that. And I'll say, why? Because then I don't eat or I feel bad about what I'm about to do. And it's like, well, this is the initial phase of awareness. And oftentimes we want to be not aware of the habit that we're doing, or we want to kind of somewhat disconnect because we know it doesn't feel good. Well, it also calms down your nervous system and and brings you into more parasympathetic, which is where you want to be when you're about to eat. Yeah, I used to tell my clients to do this. Before you eat, it doesn't matter what you eat, pause and write down what you want out of this meal and what your ultimate goals are for yourself health-wise.

18:09Adam Schafer:And that's tough to do before eating a bowl of chips.

18:12Sal Di Stefano:This is really powerful just purely from the awareness standpoint. I mean, I think I had a lot of clients that really believed they were really good eaters, and until we started tracking and logging, they're just unaware. We do a lot of things kind of mindlessly, whether it be grabbing the handful of nuts or the extra bite or the second serving or the extra sauce. And just stopping like that and taking a moment just helps the awareness piece. And I think that has a tremendous amount of value. Right.

18:39Adam Schafer:And then next up, install or create a barrier between you and a bad habit. So identify what your bad habit is. Don't bring it in the house. Yes, that's the ultimate barrier, right? So potato chips for me is kryptonite, like 100%. If it's in the house, I'm going to eat it. So I don't keep them in the house. And if I want chips, I'll buy a single serving. I'll make myself go and buy the single serving.

19:01Sal Di Stefano:But the barrier is I got to go buy it. The easiest thing to keep me away from eating ice cream like I love so much is not ordering it. Because there's many times where I crave it, but it's like, oh, I got to go get it or door dash it. They go through the hassle. It's not going to be here for 30 minutes. Sometimes you do it. Yeah, absolutely. But more often than not. More often than not, I don't for that. that simple. Whereas if I regularly ordered it every time we went grocery shopping, I always was putting a thing of ice cream in there. I'm eating it every single time. That's right.

19:25Adam Schafer:Yeah. I had clients with this where, cause you can be any barrier. So I had clients where I'd say before you eat, cause they would say, well, I have them in the house for guests or cause at the first, that was always the first one, right? Is don't have it in the house. Well, I have it for guests or I have it for this. And I said, okay, when you want to eat it, set a timer on your phone for 15 minutes and just wait 15 minutes. And it actually, it cut the amount of times that they would go and actually get that food by like 30 to 50 percent yeah with most people just the 15 minute wait and some people get mad with the 15 minute wait because like but i want it now it's like all you got to do is say i can have it i just got to wait 15 minutes and it was just a barrier

20:00Sal Di Stefano:i i remember a lot of clients justifying it for their kids where they'd say like oh i have it in the house for my kids but even more reason for you to not do this is like you're now just creating the inside my belly well these kids that well i mean honestly that was top i think that was one of the top excuses for why those things made in the house it's like wait a second it's like here you are trying to create a new healthy lifestyle for yourself your justification of why you have those treats in there is because you have kids and maybe they're not overweight right now but it's like that's such a terrible idea is one it's a temptation for you and two you're already creating bad habits for them so later on they're gonna have the same struggle you have right now so it's like may as well get the whole family on board right now yeah totally all right i got a

20:41Adam Schafer:cool uh study on isometrics justin what that you're gonna like uh new or just recently came across so i'm gonna pull it up uh because there was a link um to the study so i want to be clear on you know how i quote it um but this particular study was so it's the effects of long muscle length isometrics versus full range of motion uh training on regional quadriceps hypertrophy so and this is in advanced this is people who live like in range uh uh stretch range the stretch range so So it was a full isometric contraction to, what's it called? Is it called yielding or non-yielding? Which one? The one where you're pushing and it's not moving.

21:19Adam Schafer:Where you're overcoming? Overcoming. Overcoming. Yeah. Overcoming. So it's in a lengthened position. So for the quads, they were in a leg extension, but it was at the bottom before you fully extend. And they were driving into the pad and it was too heavy to move. And they do it for the same time under tension that the other subjects did for the full range of motion. So 30 seconds. It was a 30 second. Gotcha. You know, contraction versus 30 seconds of full range of motion. In the study, what they found was both built the same amount of muscle. Interesting. Same amount of muscle. Wow. That's crazy.

21:53Sal Di Stefano:Remember, it's in the short term. Six weeks. Yeah. Six weeks.

21:56Adam Schafer:So it's a six-week period of time. Now, if you extend it out, the full range of motion, I would bet my bottom dollar would outperform it, plus it's more functional. But what's the benefit of this for people? Rehab. Safe. safe yeah it is safe and it is different if if you're like if you've been working stimulus oh man if you've been working out for a while just do three weeks of this and watch what happens to your body well this is why i always like to revisit it because i understand like it's pretty monotonous to you know do a full workout of isometrics is kind of brutal uh but you know the benefits just speak for themselves all the time and it's like you know if you ever feel like you're in a rut that's always something to kind of bring into the mix yeah you know where i use this

22:37Sal Di Stefano:a lot because I've rarely trained calves, such a waste of time to spend time training calves. But I will do isometrics in the shower all the time. It's been a while since I've hit them. That's what I'll do. And I swear I see in a short period of time.

22:52Adam Schafer:Picture you never walk in and go, what are you doing?

22:55Sal Di Stefano:I'm isometrics. I'm just holding them. I'm just on my tippy. I just hold and contract really hard. I do five times. Put your soap up at the very top. Five times. Make fun of me all you want. But I know there's a ton of people that do not spend a lot of time training their calves. You probably should probably do some of this. I don't think you've trained calves since like 1985. I just do jump, bro. If you're listening and you've never tried it, try that. These were lengthened. It's an easy thing to start with too. Everyone takes a shower every day. It's like simple. Add that in your routine. Watch the difference in your calves in just a short period of time.

23:28Adam Schafer:Now, these were lengthened isometrics though, right? So this would be like being at the bottom of a stretch with your calves. What's it on the other side then? Less. Is it? Yes. The growth, the hypertrophy we see from isometrics is better at the length in part than it is. Now, that doesn't mean that they don't all build muscle. And by the way, isometrics in the shortened position. Because of the tension of it being in its elongated form? Yes. Now, I will say this. Shortened isometrics are valuable if you have trouble connecting to a muscle. Yeah. So if you're like, I can't feel my glutes, do them in the shortened position, you'll feel them.

24:02Adam Schafer:Trying to get them to feel in the stretch can be very difficult.

24:04Sal Di Stefano:Which is why I started doing the calf thing, because I know that's a reason for something to get underdeveloped, is because the lack of connection there. I'm trying to get better connected. I saw great benefits from that. I'm trying to think how I would need to be able to be in a... You'd have to stand on something. Yeah, or like on a two by four or something like that, and then have to hold something to keep myself...

24:20Adam Schafer:No, you would drive into, so you get into a weight stretch.

24:22Sal Di Stefano:No, you get into a full stretch, and then I'm saying you would hold from keeping me from going up.

24:26Adam Schafer:Yeah, but it's not holding, it's your driving, but the weight is so heavy you can't... No, no, no, I know.

24:29Sal Di Stefano:You're driving with your calves, but I'm holding my body still from... Oh, on something. Yeah, I'm resisting the driving. I'm trying to know how I can. It'd be more difficult to do that. I tell you, man, if you're listening to this

24:39Adam Schafer:and you're like super into strength training and you want to experiment with this, I would love to hear someone's results. Like do this for three weeks. Do it for three weeks. Try this on. You don't even have to try it on every body part, but try it on some body parts where you're just doing this kind of lengthened isometric for 30 seconds. 30-second drive. Do a few sets of that instead of traditional exercise and then report back what you get from it. But the safety is what's amazing with this. And it's different. It's a different stimulus. I wish somebody would have come up with a stick or something.

25:09Adam Schafer:No, Justin. It's too late, bro.

25:11Sal Di Stefano:Too late. Every time I bring up one of these studies. You know how painful it's going to be, though, when Nike or someone makes it and he goes super famous. It becomes the next tool or whatever.

25:21Adam Schafer:All right, I got another study on artificial sweeteners. He's crawling a hole. I'll read to you guys what the study showed, and I want you guys to speculate on what's possibly going on. So the title of the study, this is what sucks about our news articles, is they don't break down the study. People will look at the article title and then they'll make their assumptions. It says, now they tried to be responsible here, but I know people will assume. It says, artificial sugar alternatives may make your brain age faster, study found. So people who consume the highest amount of sweeteners commonly found in low-calorie drinks and desserts experienced cognitive decline 62 % faster than those who consumed the lowest amounts of those sweeteners.

26:06Well, I don't need any of that. Yeah.

26:08Adam Schafer:Well, so what do you think is going on here? Now, keep in mind, they just tracked a bunch of people for, let me see how long. Yeah, one of the things that are correlated to that. That's right. Yeah, they tracked, they analyzed 13 ,000 adults. I don't know how many years. but here's the problem with this. There's no real controls. And people who consume the most, now I'm not defending artificial sweeteners. There may be something there. But people who consume the most artificial sweeteners also tend to have the worst diets. That's just a fact. People who have the most of these tend to have the worst diets.

26:40Adam Schafer:And in that category of people who consume lots of artificial sweeteners are people with diabetes. So what you may be looking at are terrible diets, diabetes both of which are associated with cognitive decline yeah yeah so it's important when you read studies to tease that type of stuff tease that kind of stuff out because you ever hear

26:58Sal Di Stefano:back from our from our buddy lane on the the study that you sent over to him oh for processed food

27:02Adam Schafer:yeah oh i was really in i really was looking forward to hearing that back hearing back from that no no no i haven't i think we have more people should reach out to him because he likes

27:10Sal Di Stefano:to debunk things once they get to well if i know lane he definitely would go and read it and he'll eventually make a video probably on it but you know since we have the shortcut to him the thing

27:18Adam Schafer:i appreciate about lane is that he goes deep yeah so he doesn't just jump he goes in and he literally breaks things down and sometimes and he's not seen this before he'll he sent me before the work that he's done on one particular study and it's like he spent eight hours yeah trying to break something

27:35Sal Di Stefano:down which i appreciate yeah you know that's why doesn't isn't that he has a uh like a paid group that he does and isn't that what he does in that group i think that's what he does oh where he breaks down studies yeah i think that's yes i think that's the main like if you really like that stuff i think that's something that he i mean he does a lot of stuff on on the on his instagram that's free but i think i think he like every week or something he has like a new study that he does like a full deep dive and like people that really want to get nerdy about it so yeah yeah i mean i think i'm surprised that you you're not in that i would have thought for sure you would be take advantage of that no i just text him yeah he's my friend he gets mad sometimes i'll send him a text i'm busy right now i can't reply to this all right bro speaking of our friends i know that last week we we had our our friends tom and ben and uh you you oh rock recovery yeah yeah and then you i heard that you went and did dinner went and did dinner they come

28:28Adam Schafer:to your house no i invited them over uh they're you're so social you're so social now no well So Real Recovery Talk.

28:34Sal Di Stefano:He had like no friends like three years ago. Now he's got a hell of friends. All isolated. I had just you guys. I don't like you guys anymore.

28:40Adam Schafer:No, that's not what it is. Real Recovery Talk is their project. Working on it. You guys are great. You guys are amazing. I know that. Heathen over here. You guys know I talk about you guys all the time in great ways. So Tom and Ben host the Real Recovery Podcast. They also run Rock Recovery Center. They're just such good guys. We hang out. I talk with them. They're so passionate and care so much about the people they work with. They go so out of their way, you guys, to help these people. Well, because they both went through that. Oh, God. I mean, what a blessing they are to the people that they work with.

29:17Sal Di Stefano:I imagine those are probably the, I mean, are all recovery centers ran by people that were ex-addicts before? A lot of ex-addicts become. Yeah, I imagine. It's just like what we would see with people who lost weight, changed their life. You know what I'm saying? A lot of times become trainers.

29:30Adam Schafer:Well, I mean, it's a tough job. even with even really successful rehab you know facilities there's gonna be people who you you spend a lot of time with that end up they're so personal though like in comparison to other experiences i've heard you know bro they talk to these people they coach them people yeah they bring the whole family in like they're really good no tom will text me sometimes and you'll be like hey i'm talking to this woman she found us through your show and um you know and he's like would you mind making a video for her because she's a fan and then i'll talk to him and he's like yeah i've been talking to her for weeks and trying to help her out i'm like does she hire you guys and she's like no it's just weird to me i don't know if you guys have seen but there's like a documentary on like bam margera and also like you know britney spears and all this and it's like they go to this person that created some like virtual reality software to get them to like work on uh their recovery and it's like interesting yeah and it's it and again there's there's like contention around it.

30:27It's like somewhat successful, somewhat not successful, but it's like, to me, the way that they're handling it was so impersonal in comparison to like really get into the root of it.

30:36Adam Schafer:You know, when I was hanging out with them, we were talking, um, the spiritual component and the success of, of people in rehab is so big. I mean, you guys know this, right?

30:45Sal Di Stefano:Well, the 12 steps is based off of it. It's Christian. Yeah. Yeah.

30:48Adam Schafer:And he, they went through what it was based on, but, um, I, you know, in, in those, in many of those cases, there has to be a spiritual, um, a real strong spiritual component because you're dealing with something so powerful, so difficult. And the ones that have those, those conversions, oftentimes it's that, you know, that's what, that's what Ben experienced. That's also what Tom kind of experienced, but just, just such great guys. Like I, it's really, when you meet people like that, that really, really, really care about the people that working with to the point where they go above and beyond, it's just, you know, I also, I also, I shared an article with them.

31:22Sal Di Stefano:I don't think I with you guys because i was talking to them also of just the um the need for those places i mean it's a sad thing but it's like we need them more than ever and it's getting worse before it's getting better with just the rise and depression and suicide and alcoholism and drug abuse like it's just we're going the wrong direction when it comes to stuff like that and so support groups and communities and people that are working to help that i think are just so important speaking

31:47Adam Schafer:Speaking of addiction and stuff, man, the data on pornography and its effects on, you know, you prompted this, right? Because you told me that, what's his name, reach out? Yeah. I always say it, Satya or Satya? How do I say it? I think it's Satya. Satya? Yeah. So, you know, I just looked up more of the data on it. I think this is one of the most dangerous under, we under report or we kind of brush it under the rug. don't consider it to be like as bad as it actually is.

32:18Sal Di Stefano:Bro, we don't just do that. We like a lot of like therapists encourage it for like couples and so. That's terrible. It's been encouraged. That's terrible.

32:25Adam Schafer:It's not. Here's, here's some of the data on this because this is actually, this is secular data. Okay. So I'm not speaking from a spiritual religious standpoint. Just look at the data. The average age of exposure is now nine to 13. Nine to 13. I think it was 14. Nine to 13. So think of the damage. So young. Think of the damage. It's so accessible, dude. Majority of men consume it weekly with 60 % of these men consuming it several times a week. Here's what the data shows. It is connected to depression, anxiety, overall lower mental well-being. Daily use was connected to higher scores on negative mental health measures and emotional coping is a key driver.

33:08Adam Schafer:Another study showed that it was increased to increased loneliness, isolation, psychological difficulties. There are some people that experience hypersexual disorder from porn. Then in Europe, they were showing that adolescent exposure was linked to higher rates of rule-breaking, aggression, and mental health issues. It changes. Then there's brain and neurological changes. It changes. Did you guys know you can MRI a brain? And if someone's a heavy porn consumer, by the way, do you guys want to know what a heavy porn consumer is? What, once a day or something? More than several times a week. Okay.

33:45Adam Schafer:So daily user would be considered heavy. Yeah. They can MRI you and see changes in your brain, changes in the frontal cortex, changes in different reward centers of the brain. It literally changes how your body perceives reward. So you become more impulsive? Yeah. And it changes all reward. So these parts of the brain aren't just for the sexual novelty or the novelty stimulation you'll get from pornography, they're also associated with reward from doing other things.

34:17Sal Di Stefano:Well, it's very aligned with your tip today with processed foods because it's like the processed food version of sex. Yes. It just becomes like you just appetite for it. It's going to screw all that up. You know what I'm saying? It's very, very similar. Prefrontal cortex erosion.

34:32Adam Schafer:So it literally shrinks the prefrontal cortex, which so changes. Command center. It's crazy. There was another study that showed that men experience greater declines in partner desire. It has a terrible effect on couples and relationships, dramatically increasing rates of infidelity and divorce. There used to be the belief that pornography would reduce things like sexual assault. Like, oh, if we give men, you know, with these desires more access. No, it actually increases it. It is bad. It is not good. And it's so accessible and so insane that this is a problem that we need to talk about. It's a big one.

35:12Adam Schafer:And a lot of guys are embarrassed to talk about it, I think. But more and more.

35:17Sal Di Stefano:I believe he's scheduled to come back on the show, isn't he? I believe so. I'm not sure when, though. Yeah, I was talking to him. And it's been over a year since we had him. And so I was like, yeah, no, absolutely. I think that all the guys and I believe it's an important conversation. And I think a lot of people don't have it, don't want to have it. And so I think it's important to at least talk about it. make more people and parents aware of it. I mean, I'm always trying to think of how I stay ahead of all that stuff. And the only thing I can think of is delaying the tech thing for as long as I possibly can, is not allowing him on stuff like that.

35:48Sal Di Stefano:I mean, I know it's a challenge because it's like so much of our world revolves around the internet and the use of that. But I'm hoping by the time my kid is up to your guys' age that we've changed the way some of that stuff is.

36:00Adam Schafer:It's just going to get worse with AI is what's going to end up happening. I think AI makes that worse. Because all the safeguards they have now, I mean, there's some good software to combat it. Even with clothing, it can target clothing and all kinds of stuff. But all that's going to get eroded with AI. It's going to override all that kind of stuff.

36:17Sal Di Stefano:Well, my hope with the rise of AI and it getting worse in that way is that my belief is in humans and culture. And I feel like the pendulum's coming back the other way. Young men in general are just trying to - They're talking about it now. Yeah, they're talking about it. where just five years ago or 10 years ago, it wasn't talked about at all. So we're becoming more aware of it. I mean, I feel like you see that. I was with my cousins up in Seattle. This one, the ones that are at homeschool and stuff. And some of the kids have already moved to flip phones. You know, and so they're by choice. You know, they're not being told they have to do it, but they're doing that because - Yeah, I love to see it.

36:51Sal Di Stefano:Yeah, because they know how addictive all the other stuff is. And so it's like, yes, of course, you want a phone for connection, but you can still pick up the phone and call somebody and you can still do that. Like you don't need to get on Snapchat to communicate.

37:02Adam Schafer:Well, I tried to put myself back in the mindset or just the body and mindset and hormones of when I was like 14, 15 years old. No, this was the mid-90s. We didn't have the internet. Pornography was way less accessible. You had to get a magazine. Yeah. And the only way to get a magazine is - Lots of barriers. You'd have to either find one in a dumpster or you - This is true. Or you had a tree house. like me and it was um it was so inaccessible to the point where and it was the same still images

37:35Sal Di Stefano:over and over and over wasn't like it wasn't highly insanely novel yes exactly that's what i mean it's like if you were lucky enough as a teenage boy to get a hold of something like that you had one yeah one magazine or like i think i had like a one page you know what i'm saying that was all folded up for like years of having it yeah it's like you know not a lot of novelty

37:55Adam Schafer:going on there no it's crazy it's crazy when you look at also the data on how pornography's changed over the last uh 10 years it's gotten so much more extreme because like classic so this is what happens with drugs right they'll introduce a drug uh uh and it's so strong it's only so strong and then the users need a stronger dose and so we go from you know mild opioids to fentanyl you know That was where people end up.

38:20Sal Di Stefano:Or just what Kratom to 07-OH. 07-OH or whatever. Yeah, for example.

38:25Adam Schafer:So with pornography, it went from like nudity to extreme to extreme to extreme to now crazy taboo, like weird stuff that people continue to search for. And it's just, it's following literally the pattern of addiction and that dysfunction. And, you know, I talked about this earlier today. I had a workout with Dennis as part of my series. And we were talking about like men. and the topic for me was how the world really takes down men or the verbiage I used was the enemy, but you could also just say the world. Think about young men, how their desire, going out to meet and talk to girls, you had to get your stuff together.

39:03Adam Schafer:You had to get your crap together. You had to figure things out. You had to get rejected. You had to present yourself properly. You had to go through some challenges and be kind of, that zaps a 14-year-old's desire to go out and kind of develop these skills that you need as a man. And then you throw video games on top of it. And now he's not going out trying to beat levels of the world. He's at home trying to beat level 39 of whatever video game. So these men are just neutered is what ended up happening. Totally neutered. I know. Crazy. So unfortunate. Anyway, I want to ask you, Justin, about you were requesting something from PRX.

39:39Adam Schafer:Doug brought up the Halo bars. I was requesting them because originally yeah i wanted something that could add volume especially for pressing and um something that's like all i mean you could get a lot of concentric and less like demand on the eccentric portion of it with these rocker arms that are basically it's kind of like um a landmine but it's like attached like so the anchor points at the top of the cage uh and you're pushing these arms out and so you get like a rad press out of it well what's dope

40:14Sal Di Stefano:is you can actually move the arms you can put the arms down yeah you put the arms down and and do deadlift type stuff with it you can do all kinds oh yeah so there you go you can even yeah use it

40:23Adam Schafer:that's the angle as well that's the best home gym equipment attachment i've ever seen i didn't

40:29Sal Di Stefano:realize how much they've been changing and upgrading stuff that's that's like well and for velocity training too i mean if you're doing anything with power like you want something

40:37Adam Schafer:like that that's like free flowing as i'm looking at it right for athletes no brainer i think you're breaking it down just for bodybuilders adam set yourself up with a bench in front of that yeah for incline presses so much you can do or for shoulder presses no because of the angle and where the resistance is at the bottom it's easier at the top it's harder yeah which for like think of the shoulder pump you would get well i mean i love too that they're independent and free so you

41:00Sal Di Stefano:can it's just contours to your body alternate too yeah dude you put that on your home gym on your

41:05Adam Schafer:cage you have a prx cage with barbell dumbbells you can set it up you can set up like a viking

41:09Sal Di Stefano:press too that's right the viking i mean all of us we love that yeah we're raving about that for the last couple of years on how much love that movement we don't even need that anymore we can

41:18Adam Schafer:use that i i mean i would i would i would use that every single day so i wonder why we haven't we haven't you asked for it i asked yes so i just said i sent a message waiting for it to you know

41:26Sal Di Stefano:i guess they were waiting for some for a video from us to to finish and so hopefully i can get that yeah i just shot a commercial for them already so did you really yeah i did yeah i love it i'm curious how they're i'm curious how you know it's it's it's tough there's not a lot of good margins in in uh equipment so it's not like a super profitable type of business now they've continued to grow and scale and and do well so be interesting to see uh how how they are how much it's the most convenient thing you possibly do for your home i mean it's have you guys okay there used to be a time there's there's a couple brands that we've been working with for a very long time that early on in the days if i knew somebody used the brand they were also a listener of my phone oh you listen to the show or what that video was like that prx was like that it's no longer like that i've i was just somewhere where somebody didn't know who the hell i was or anything and they had a whole prx set up inside their garage oh the prx where'd you hear about that and it was like oh they had heard somewhere else it was like oh it had nothing to do with us but that's how big they've

42:20Adam Schafer:they've grown that big to where like i think commercial gyms should use their squat racks to be honest with you when they're folded out they're more solid i have no idea why you wouldn't

42:27Sal Di Stefano:but i mean maybe maybe a lot of people think like we thought originally i really thought the standalone cage was better supported it's less supported yeah i know i did but i logically it makes sense now because i understand how it's it use it but i didn't think that way well even then the ability to open the floor up so if you're hosting an event or that's right you know whatever it's like you want to give yourself options like that's fixed otherwise what's the

42:53Adam Schafer:value uh maybe you know this justin there's two types of safety bars you can have on a cage there's The hard ones? Yeah, or the ropes. And then there's the canvas ones. Yeah. Are the canvas ones like that? Because it's just - Dropping. Just dropping it? It just catches it. You drop it. So it's not like this clang? Yeah, it's not a clang. I think it's more of a noise thing.

43:10Sal Di Stefano:Yeah, you drop some serious weight on the big - You drop serious weight on the ropes, it doesn't even make that much noise. Yeah. Because it's designed like this. Yeah, it's soft. So it's like, you could drop 300 pounds, and it just catches it. People hardly - I mean, it still make noise. It's not quiet if it's a lot of weight. But man, you drop 300 plus pounds on those bars. I like the safety bars for the yielding isometrics, too. So, like, with the canvas, it's not very good for that.

43:36Adam Schafer:No, yeah, yielding, I would use just a traditional, I would just use the rack and load it with more weight than I can.

43:41Sal Di Stefano:Yeah, for that makes sense.

43:42Adam Schafer:Yeah.

43:42Sal Di Stefano:But for dropping weight, I think the straps have become more popular.

43:45Adam Schafer:You know, the popularity of bumper plates, we saw that climb in our, you know. Yeah, that was just Olympic lifting. Yes. Like, that's the only place you'd find it. Never. I never saw bumper plates. Now every gym uses bumper plates. But now I have a disdain for bumper plates. I don't like them. Unless you're going to drop the weight. There's nostalgia for me in iron. Yeah, for sure. Yeah, dude. Like, you can't fit as many in the bar. They don't make any sound. It's like you put them together. I feel like it doesn't really count. No, it doesn't count. I want the sound of the metal. It'd be saying that I use bumper plates for my PR, but whatever.

44:19Yeah, dude.

44:20Sal Di Stefano:I mean, anything that's getting said on the ground, I'm using bumper plates. But everything else, I'm not. There's no way I'm squatting with bumper plates. unless you're gonna dump it even i'm dumping it the few times i just did dump it the other day but did you really yeah i'm using iron that was not very it's not impressive let's not talk about what i dumped it over 135 no it was it was it was uh it was like 185 or maybe it was maybe it was 225 it was two plates or less for sure and i just i i thought i was gonna get like 12 and i think it was at eight and i felt uh felt that it was gonna be rough Now, where I'm at in my training right now, I don't even mess around with grinding it out.

44:57Sal Di Stefano:It's like if I feel my form's going to go off on something like that, I just dumped it.

45:02Adam Schafer:You know what's crazy about squats? If you don't do squats for like four weeks and then you go do four easy sets of squats, full range of motion, you're sore. Oh, yeah. Oh, I know. It's always shocking to me. It's immediate.

45:13Sal Di Stefano:You just get sore every single time. It does not take much. That's why it's such a good exercise.

45:17Adam Schafer:I haven't done traditional barbell squats in a little while, but I did box squats the other day. And great replacement. It is a great replacement for traditional squatting.

45:27Sal Di Stefano:I'm not a fan. And I'm not a fan because so much of my - You're good at squatting. That's why. I'm not. Thank you. I appreciate that you think that. I don't think that at all. But I know that how much benefit I got from working on my hip mobility and then getting to a deep squat. You don't want to lose it. I don't want to lose it. And what I have found, which is so cool, because I definitely feel like there was two years there where I, you know, I, you know, labeled myself as the mobility guy. Like I just, that's how I did that all the time. But now I've gotten to a point where I do very, I do very little mobility work as long as I do movements like that and maintain that.

46:03Sal Di Stefano:Whereas if I started shortening it up and doing box squats or anything like that, like this is how bad my ego is like

46:09Adam Schafer:backing way off to focus on that. I just won't. And it's really frustrating. It's so crazy to me too.

46:14Sal Di Stefano:You have so much muscle.

46:16Adam Schafer:It annoys me so bad. My own just, I don't know what you want to call

46:19Sal Di Stefano:me i just you know what it is i'll tell you what it is is you were like i was i i probably wouldn't have either had i not been in pain my low back bothered me so much it didn't know yes it annoyed me that i had this fit looking physique but then i had low back chronic low back pain it was like embarrassing yeah you know and so that was a motivator had i not had that and i'm like you where you don't suffer from that i probably would be in the same boat but it was that except for i

46:42Adam Schafer:don't sit on the floor of my kids it's that it's that what's that paradox i always bring up that i never know the name of no one's ever going to remember this is that what it is yes beta region

46:52Sal Di Stefano:yeah yeah that's the where it's not bad enough quite far enough not quite far enough to make you get in the car and drive and so yeah so it's like take more time to yeah yeah so it's like you

47:01Adam Schafer:want to know what's what i'm excited for coming up uh thank you dylan way to go yeah good job it's like the ninth time i brought it up and didn't know the name he had it saved yeah um i have bring it up again you guys know i have father steve coming in on friday oh i didn't know that Yeah. Flying in? Our buff priest. Yeah, he's flying in. Working out with him or what? Yeah, so this is part of my series, right? Which is kind of like trying to tackle this idol of fitness, but really talk about my faith journey. It's like church with weights. It's what it's becoming. Holy lifting. And I've said this before.

47:33Adam Schafer:I don't plan it, and that's on purpose. I'm not trying to let my pride get in the way, because my pride is an MF-er, okay? It's really, really strong. Good job, Sal. You're welcome. No bad words. Yeah. But Father Steve was the first one that he was the, him, Bishop Barron, but really it was him, Arthur Brooks were the ones to kind of like open my heart a little bit to moving in that direction. Neither one of them preached or anything like that. They were just such good people. And I remember when we met Father Steve, so when we went down to interview Bishop Barron, I don't know, was it seven years ago?

48:05Adam Schafer:Yeah. And, you know, I remember when I first saw him, I was like, oh, he lifts. Yeah. What's up, dude? The staff, I mean, was it Joseph Glore or whatever? He was huge too. I was like impressed because I, you know, growing up in the church, nobody was in shape, dude. I was always like potlucks and, you know, like nobody lifts weights.

48:23Sal Di Stefano:Do you think it was actually my family was at, we were talking about you because they're following your series, which by the way, I think it's incredible how well received that's been because I did not think it was. It just, yeah, super well received. It's doing better than any of our other series. It's been incredible. My family was asking like, you know, what was it for Sal? Now, I said that I thought that Bishop Barron, Arthur Brooks were some of the most intelligent people that you ever heard talk about it. That's what I think. I think you needed somebody who you felt was at your level or more intelligent-wise to intelligently break down spirituality, the Bible, all the things.

48:59Adam Schafer:That was definitely a factor, but it wasn't the first thing. The first thing, and I distinctly remember this, we went down there, which I don't even know why I was motivated to even want Bishop Barron on the show. I think it was divine intervention, but we went down there. And I remember when I came home, I told my wife this, I said, I don't know what it is about these people. I just want to be around them. I don't know what it is. They're just really good people. That's the best verbiage I had back then. They're good people. I just want to be around them. And then that opened me up. And then the intellectual aspect and their ability to explain things and the history and break things down.

49:34Adam Schafer:And when I asked them a hard question, or at least what I thought was a hard question, yeah they were able to intelligently yes they were able to appeal to my whatever the intellect and that definitely played a role but it was just being around them and it was the the the aura that

49:49Sal Di Stefano:drew you to them first and then the fact that they can intelligent yeah because had they had

49:53Adam Schafer:probably took all of that had they immediately came at me and tried to preach to me i would shut off but we were just with them and they were just such just confident uh but gentle uh strong but soft, you know, just good. You could see how they interacted with other people, how they were with you. It felt zero ego. Oftentimes when you meet people for the first time, especially guys, especially if you work out, like if anybody lifts, you know what this is like. We've had a lot of experiences, interesting ones. Especially if you lift. If you look like you lift and you meet another guy, initially there's this kind of like, oh, let's size each other up type.

50:30Adam Schafer:It's kind of weird. Peacocking. Yes, and as an older guy now, I see it and it's a little annoying. It was none of that. It was like the most, they were just such great humility and just, I don't know, just great guys. And it just, it turned me in that, you know, in that direction a little bit. But he's coming on. So I'm excited because I'm going to work out with him. And then he's going to do, you guys know how to do that men's group there, the Christian group? Yeah. He's going to teach it. Oh, he's going to run it. He's going to stick around. Oh, that's cool. And teach it. So yeah, dude. So it's going to be, it's going to be really fun.

50:56Sal Di Stefano:How's the daughter going? She's still going.

50:59Adam Schafer:Yeah.

50:59Sal Di Stefano:She's still going. Was there as many kids again? I was so impressed with the money. like 20 plus kids that is wild to me it's crazy it's a lot i know that's a lot it is same kids

51:08Adam Schafer:mostly yeah it's a large group of kids just different schools and everything that's another thing that's so yes dude and they're all different kind of different kids different walks of life

51:18Sal Di Stefano:now do you i mean do you resist trying to listen and be a part or do you or do you involve yourself

51:24Adam Schafer:at all you'll ask questions when they were at my house yeah um i mean oh okay sometimes they rotate to other houses they go to different houses okay so the different kids will host and they'll go to different houses each time. Oh, okay. Yeah, so, and so, yeah, when they were at my house, of course, I was like, you know, eavesdropping. Yeah, here and there. Yeah. And, you know, and I kind of like, oh man, I shouldn't listen. You know, I shouldn't eavesdrop or whatever, but I just get emotional.

51:44Sal Di Stefano:Is it, do they share leadership and like does somebody else lead it every time or is it like one main person?

51:49Adam Schafer:Yeah, so I don't want to talk too much. I don't want these kids to, you know, put on, you know, whatever media, but there's typically this, there's this one kid that you can tell he's leading it. Oh, okay. And he seems to be the most spiritually mature, smart. And it's funny. You get a bunch of kids together. He tends to be like one person that facilitates or whatever. But each person will read, and they'll all have prayer requests. And it's very communal. But there is a kid that seems to be the guy that is leading. Wow.

52:18Sal Di Stefano:Yeah. You know, before we started a little bit of a tournament, we didn't get a chance. I felt like I was starting to talk to you guys. And I hate, well, not hate, but I mean, we get going on the podcast, and I feel like there's still topics personally that I'm talking to you guys about. And I'm really, really interested in what we're going to see. And I really think it's in the next couple of years with AI. I was listening to someone talk about how it's going to disrupt the trucking industry. And I wasn't - A self-driving truck? Yeah, I wasn't aware of just how many people that employs. I mean, 7 million people across the United States are in the truck driving business.

52:56Sal Di Stefano:and I think Whammo is already here in the Bay Area and you're seeing it all over the place and I actually think that the trucking thing is an easier thing to solve than actually self-driving cars people so you may believe that self-driving cars like a majority is still a decade or more away but I think we'll see things like shipping containers and stuff like that being driven by AI way before we even see all these driving people around just less risk

53:26Adam Schafer:will be regulation like they may do a regulation where they say it'll drive but there has to be a live human in there in case something goes wrong or something like that which defeats the purpose who's that presidential candidate he was running all based off of that and like went to uh where the trucking industry in the midwest and was like really trying to talk about like ubi and all that

53:47Sal Di Stefano:i don't know you don't remember him oh that's interesting that you bring that up because that was leading that was what this conversation was leading me to talk about which is we had discussed USUBI a long time ago, and I think thought that this was a very strong possibility. I really believe it's a strong possibility. I also think for other reasons too, I think that it's not something that I'm excited by any means. I just think it's one of the ways that Trump will try and make his run look so beneficial is if we pass something like that where the government has to infuse a ton of money or we end up taxing a bunch or we end up printing a bunch.

54:24Sal Di Stefano:I just think that's what ends up happening and then of course people are going to celebrate it because it's free money and so which will also drive everything up yeah it's universal basic

54:32Adam Schafer:income Andrew Yang oh yeah oh yeah yeah yeah he talked about a long time ago yeah so I I think that UBI will be a thing not because I think uh it's necessarily a good thing but the motivating factors will be strong yeah when AI disrupts so many markets which it will it'll be so disruptive and we won't be able to adjust fast enough. And so you'll have this really strong political pressure

54:57Sal Di Stefano:to figure out a way to take care of people who are - And you said something that's very key that I think is so important to unpack because the other argument is that we've seen this with printing press, we've seen this with internet, we saw it with TV, we saw all these things that - And innovation always happens and there's always jobs that - And I think we will see new jobs that we can't foresee, but I don't think it will outpace how fast - The speed is - And I think that we're already seeing, look how fast AI is reproducing and improving and how much more content. We just talked about the other day about how much content is being produced at the rate now versus what it was a decade and then, say, printing press and computer days, right?

55:35Sal Di Stefano:It's accelerating at such a fast rate. And when something like this can get implemented and wipe out 7 million jobs overnight potentially, and by the way, we're only talking about one job right now or one sector, it's going to disrupt it. I don't think that the innovation will be fast enough to create the amount of jobs. And I think that for the first time ever, we're going to be in a situation where it outpaces it significantly. And that will force a ton of people out of work with nothing to do, which I think is going to make such a strong case for UBI.

56:06Adam Schafer:A lot of political pressure. A ton of political pressure. Especially when it's white-collar. You have a bunch of white-collar workers out of jobs who can organize political campaigns. It'll be a strong motivating factor.

56:16Sal Di Stefano:Well, and you also have a president who wants to say the economy boom because of him. And that'll be an easy segue for him to look like he's blowing the economy up because he drives everything up because the stock market runs, the real estate runs, all these things. because once UBI comes, it'll just bring the floor up. If you take the bottom, say, 10 % or whatever it is, they automatically get a certain amount of money. It doesn't mean it necessarily gets better for everybody or that much. What it'll do is it'll naturally bring rents up, bring housing up. It'll bring everything up, which can be on face value.

56:57Sal Di Stefano:A president will run on that as success. That's right.

57:00Adam Schafer:My fear around it is there's two. One is a lot of people will lose a sense of purpose when you're given kind of free money. And then a lot of people will use that to grow businesses and do other things. But a lot of people will probably just take that. And that's it. Of course. The other one is that when you're taking money from the government, they now have the moral impetus to control people and control you. We already saw this with EBT, right? When they're like, you can't buy these sugary drinks and these foods. And a lot of people are like, yeah, that makes a lot of sense. It's free money.

57:36Adam Schafer:Now imagine everybody gets UBI. Those limitations keep happening. And we'll weave into that is some kind of a social credit system where now it's like, well, you can't spend it if you do this or you do that. And it'll feel right. It's moving closer and closer to crypto is like a valid form. Yeah, I don't know.

57:58Sal Di Stefano:If you guys were to, you're fresh out of college or you're a young teenage man right now and trying to find your way, right? What direction are you going? Like, what are you?

58:10Adam Schafer:Would it be a smart direction?

58:11Sal Di Stefano:Yeah, yeah. What do you, I mean, you. I mean, forget smart or not. It's like, what would, I think a lot about like, okay, I'm in this situation. Like, what's my strategy? What am I going to try and go learn or what am I going to go focus on to have job security right now? I mean, just a few years, I mean, not even a decade ago, people would say, get into coding. It was like - Gone. Yeah, no, don't do that. Right. Like, definitely don't. I mean, how crazy is that? That's crazy. 10 years ago, it was go get your kid into coding because that he's going to have - Forget about being a lawyer. Yeah. Forget about these.

58:42Like, honestly, the trades are looking even more enticing these days. Like, learning a real valuable skill that you can do with your hands. Like, robots are going to take a while.

58:49Adam Schafer:Yeah. The other one would be - So you would go probably trade-out. I would go trades, yeah. I would go a job involving where you need to have person-to-person interaction. So personal training, I think, would still be a great job. Yeah. Because, in fact, I would predict that personal training, although it grows year over year faster than a lot of other segments of the economy, I think it's going to grow even faster when more and more people are going to need fitness and you want a person. Or being an AI consultant like you brought up the other time.

59:18Sal Di Stefano:I just think there's 33 million businesses in the US. Of the 33 million, 30 million of them are solo entrepreneurs or less than five or 10 employees of small businesses. They don't know how to use. Yeah, and you just don't know. You're not Google. You're not Apple. You don't have the resources to build. And you hear some of these guys on the internet that are talking about, oh, I lay off 10 people and I've got one AI that's doing a job. these people have the capital and sophistication to go out and implement something like that. The other 30 million entrepreneurs that are just them and three other employees don't have the time to learn all the AI stuff.

59:58Sal Di Stefano:But if you can come in as a young kid who understands that really well and all the bolt-ons to it, and then you can look at a business. So you're a consultant. They hire you to figure out. Yeah. And what's great is that you could come in and you could position it in different ways. Either one, you come in and you go like, you know, you have a fee that you charge or for like e-commerce and businesses like that. It's like the new website consultant. Totally. And you can attach yourself to the growth. You can come into a business like ours. And if, I mean, imagine the position you put us in right now.

1:00:28Sal Di Stefano:If you had someone came in that they saw our books and said, okay, this is what Mind Pump has been averaging for the last five years. And this is what your overhead has been employee-wise. I'm going to come in and I'm going to increase margins by this much. and I'm going to grow top line by this much. Don't pay me. Pay me a percentage of the growth. Like, would you say no? Yeah. Of course you wouldn't say no. It's like, you're only asking a percentage, you're not asking all the growth, and you're going to only get paid if you grow or you increase those margins. It's like a no-brainer. It's like a no-brainer.

1:00:58Sal Di Stefano:Yeah, and I know just our own business where we're missing on those things like that that we're trying to figure out ourselves, that if someone came in, stepped in, and saw all those holes and got paid that way, it would be so that that opportunity is massive for the young kid that's already into kind of learning about ai and then all those businesses that don't even realize how much they can be using it could be easily and you could like i said leverage different ways yeah the warnings on ai

1:01:28Adam Schafer:for use uh among adolescents teens and as therapy or continue to grow there's i just read another article where uh it was gemini i think it was where there was a watchdog group that's like your safety features on this for kids are garbage. And some of these kids are going in there and developing relationships with these AI models and they're getting induced into like psychosis or depression because they're so affirming and it talks to you like a real person, but it's saying things like, yeah, you definitely, that makes sense. You should keep doing that type of deal. And they're finding that it's turning into, into problems.

1:02:03Adam Schafer:That's no good.

1:02:04Sal Di Stefano:You know, I've been meaning to bring this up in the last couple weeks because I just looked at our Park City place we have a lot of availability in that and we don't talk about it that often so if you haven't seen our Park City house that we have it's right outside of Park City like six miles basically right there in fact you can even check take a shuttle from the neighborhood over to the ski resorts and stuff but a lot of stuff to do even in the summertime over there that's beautiful and so if you've never and we've optimized it

1:02:30Adam Schafer:oh yeah winter's coming too gold dip

1:02:33Sal Di Stefano:red light Yeah, that house is so cool. So it's all really, really nice. And so if you haven't looked at the mypumprentals.com, you can see that place. But just look, there's a lot of availability coming up in the next 30, 60 days. So if you're thinking about it, now's a good time to. And right now is a lot less expensive than what it is in the winter. Winter time, it's a highly popular place to go in high demand. You need to compete with me because I'm going skiing. Yeah, and me too, right? So we all want to get in there. So if you wanted to check that place out, and now's a good time to do it for a very reasonable price and there's availability.

1:03:06Sal Di Stefano:So check it out.

1:03:08Adam Schafer:Over the last 10 years, Mind Pump has worked with a lot of companies that sell protein powders. And what I'm about to say is 100 % true. The best tasting protein powder I've ever had in my entire life is Paleo Valley's grass-fed bone broth protein. They're chocolate, tastes like chocolate. Donuts, I'm not making this up. It's delicious, super easy to digest. In fact, it's great for people with gut health issues. That's why it's one of the proteins that I use. Go check it out. Go to paleovalley.com forward slash mind pump on that link. You'll get 15 % off. Back to the show. First question is from Amelia Hartling.

1:03:44Could tempo being too slow have diminished returns? I go super slow because I want to ensure proper form, but my workouts take forever.

1:03:53Adam Schafer:Yeah, so slow reps are okay until they're so slow that the reps become endurance and stamina building. So typically, you don't want your set to take longer than, let's say, 30 seconds. But if you're doing a really slow reps, like super slow motion training, and it's like a minute, minute and a half, two minutes, you're now moving into endurance and no longer doing strength training. And that's what you see with the… It's a novel way to do it. It is. Yeah, it's not necessarily beneficial long-term.

1:04:25Sal Di Stefano:I haven't brought it up on the show in a long time, but I used to have a fitness manager. This was when I was just a trainer, so I'm 20. That was my fitness manager who used to train this way. Little Rip Jack guy. You had the skate shoes? Yes. There's a little modality around that, right? Yeah, and he did all. It was like just one long, slow set for every muscle group. and a guy was in great shape. And I think if you're already in great shape and you do something like that to maintain, I think it is a safe, cool way to do it. But if you're looking for progress, you're going to be able to reap the benefits out of training that way for a short period of time.

1:05:06Sal Di Stefano:And then after that, you're going to need to move out of that.

1:05:08Adam Schafer:Yeah, this got super slow-mo training. You can actually look this up. This was a methodology that came about during, I want to say World War II, when they were, what's it called when they limit your purchase of certain goods? Oh, yeah. What's that called? I know what you're saying. Rations. They were rationing iron because they needed them for the war effort. And so gyms, which there weren't a ton back then, but there were definitely, at that time there were some places where there were gyms, and they couldn't get dumbbells heavier than 20 pounds or 30 pounds. And so they came up with this. Is that really where that came from?

1:05:40Adam Schafer:That's right. I didn't know that.

1:05:41Sal Di Stefano:I actually thought it was more like the elderly. And it's, oh, interesting. I didn't know that.

1:05:47Adam Schafer:And now, again, if the set takes you longer than 30 seconds or so. Yeah, now it's endurance. Now it's endurance. Which is okay if that's what you want. But now you're not doing strength training. But if it's like a 30-second rep, then you're probably okay. Here's the other side of it, by the way, is that muscles learn how to contract fast or slow based off of your training. I run into this with my strength training. I don't do super slow motion reps. I do traditional reps. That'll affect function for sure. You tell me to move fast. I did this the other day. Dylan was filming me. And back in the day, I used to do these pull-ups where I would do explosive pull-ups, right?

1:06:20Adam Schafer:Pull myself up so fast I could jump off the bar, catch it, and come back down. Rip yourself up. So I was trying to get fast. And I hadn't done them in years. And I'm like, oh, Dylan, I'm going to go try.

1:06:29Sal Di Stefano:Strain your lat?

1:06:29Adam Schafer:Bro, no. No, I didn't get strained at all. And I'm strong in pull-ups. I could go rep out 20-plus reps. And I tried to do them fast. It was the slowest fast rep I've ever done in my life. I'm like, whoa, dude, I have no speed because I don't train. That's why I felt jumping the other day.

1:06:43Sal Di Stefano:I mean, that's another example of what we were just talking about the other day when I was bringing up my 40-yard dash thing and why I wouldn't do it. It's like, even though I could squat a bunch of weight and I can do all these exercises and deadlift, like sprinting is a whole different skill. And I don't train that. And it's like, that's a real recipe for getting hurt right there.

1:07:00Adam Schafer:Yeah, so you train slow always. That's how good you want to be. Then you move slow. You're just good at moving slow. You're just good at moving slow. I don't know about that. Next question is from Jamie Yoska. Can certain rep ranges stimulate the appetite more? Ever since I started training in the four to six rep range, I've been so hungry. I don't have any studies on this. Very common. But this rep range, low rep ranges, they do.

1:07:23Sal Di Stefano:Do you think it, okay, okay. I don't know why. I would debate that. And my argument would be it's more novelty that stimulates it. Could be, right? Yeah.

1:07:32Adam Schafer:It sounds like a woman. She probably never trains in that rep range. Yes.

1:07:36Sal Di Stefano:It could be. Because I bet you if you took the power lifter guy who's been lifting three to five reps forever and all of a sudden you put him on a superset training program. Or 15 reps even. Yeah, 15 rep program all the time, he would feel his appetite go up to him.

1:07:50Adam Schafer:You know what? That's a great point, Adam. Is that. Or he just want to go to sleep. This is a good, it's actually a good sign. Now there's appetite that comes from cravings when you're overtrained and stressed out, which is different. But if you're training and you're getting stronger and your appetite's going up, great sign. Feed it. Great sign. It means you are building and you're moving in the right direction. But yeah, I noticed this with MAPS anabolic phase one. I would have people going to phase one and they'd all be like, I'm like really hungry.

1:08:17Sal Di Stefano:And I noticed that with anabolic too, but I think that's because a lot of people neglect that rep range. That's right. Yeah. And I think, so I think it would be - I would agree. Yeah. So I think it's more novelty and you're feeling your body wanting to build muscle. And so that has more to do with the novelty of that than it is the actual rep range, in my opinion. Next question is from Kennedy Liz. How do you know when it's the right time for a deficit? I'm getting stronger and building muscle, but I'd like to lose some fat so I can see more muscle. I'm struggling with what my goal should be right now.

1:08:47Adam Schafer:You know, you got to be in a place calorically where you could drop from and then that's sustainable. That's how you know, like, this is a good place to do a cut, right? So almost uncomfortable amount of food that you're eating. Well, I mean, you don't want to be like, you know, oh, I'm building, I'm eating 2 ,000 calories, so now I'm going to go in a cut to 1 ,500 calories? Yeah. And then this is where you're going to kind of be at? That's not really a good place to be. I like to see people higher so when they cut, they're in a sustainable caloric.

1:09:16Sal Di Stefano:I mean, to your point, a general good generic number to kind of look at is like, you should be able to cut 500 calories from your diet and you're happy and satisfied with that calorie intake and you could maintain it for a long time. Yeah, that's a good rule of thumb. Yeah, just a good generic place is like, okay, can I take 500 off the calories I'm eating right now? And can I imagine myself eating that way?

1:09:36Adam Schafer:I'd like to ask you a specific question, Adam, because you competed. Now, this is obviously another level, right? So you're trying to get on stage, 2 % body fat, the whole deal. How low did your calories get towards the end of - 2 ,500 was stage. That was the lowest. The lowest.

1:09:51Sal Di Stefano:And that was like, you're about to walk on. That's like unhealthy. Yeah, that was me pushing. Sometimes I didn't even have to get down to 2 ,500. Wow. But 2 ,500, maybe I flirted a couple days with like 2 ,300, never even touched 2 ,000. I was always 23 to 2 ,500. And how high did your calories get? 5 ,500. Holy cow. Yeah, yeah.

1:10:09Adam Schafer:Now, how high was your body fat? Because you never let yourself really get lucky.

1:10:13Sal Di Stefano:Yeah, and I was, so I, like, you know, peak pro, biggest, heaviest, highest calorie. I was probably around 12 % body fat on the high end. And I was eating close to 6 ,000 calories. So 5 ,500 or so. Wow. And then you would cut. And then I would cut all the way down. And when I was that high, cutting was, the lowest would be like 3 ,000. Wow. So when I say 2 ,300 to 2 ,500, that was when I was going like to USAs and I was smaller. I hit USAs at 203. So imagine I've been on stage at 203 to as much as 220. Okay. So the smaller version of me at 203 came down to like 23 to 2 ,500 was my absolute low.

1:10:51Sal Di Stefano:And those I was probably up like 4 ,000 to 4 ,500.

1:10:53Adam Schafer:And again, just to put it in context, 23, 2 ,500 calories, you're hitting the stage at like what? 2 % body fat? Yeah, yeah.

1:11:00Sal Di Stefano:3 % is what I probably hit stage for USA.

1:11:02Adam Schafer:So just so people understand, and now it's extreme. We're not talking about a typical person losing body fat to be healthy.

1:11:08Sal Di Stefano:Which is why you hear me jump on people right away when I hear where their calories are. It's like, you don't need to be... And more realistic for the average person to understand is I always like using Melissa. She was the last person that I trained for stage. And she's what? 5 '1 or 5... She's less than 5 '3. she's 5 '3 or less i can't remember she's shorter and uh when she when she first hired me she was eating about 20 100 2200 to kind of maintain and she wasn't at stage body fat she was like you know she was softer version of her she wasn't overweight or anything like that but we got all the way up over 3 000 calories and then i cut her from 3 000 something and cutting it like we always talk about 200 300 or so and she hit stage at what her maintenance was when she hired me wow yeah so So she hit stage.

1:11:53Sal Di Stefano:What was her body fat? Oh, she was down into single digits. She got ripped. No way. Yeah, yeah. Nine, 10 %?

1:11:58Adam Schafer:Yeah, yeah. Which is crazy.

1:11:59Sal Di Stefano:She was ripped when she hit stage. So she, I mean, she carries herself in probably the mid-teens year around now. But yeah, no, we ramped her. That was a healthy, decent calorie amount for a female and small that I worked all the way up over 3 ,000. And then she brought her down.

1:12:16Adam Schafer:Yeah, I mean, if you're eating 1 ,300, 1 ,400 calories, or if you're a man, 1 ,800 calories, 2 ,000 calories and you're doing workouts like crazy and you step in and whatever, and you have another 20 pounds of body fat. You're not getting to 3 % body fat. You're just trying to get down to 15 % or 16%, which is healthy body fat. And you're already there. You got nowhere to go. You got to reverse and get the calories up. So that's really the best way to decide. Like, is it time for deficit? Are you in a place where you can cut and be okay? Yep. Next question is from Wally. How do you program for a client who only wants to meet once or twice a week for 30-minute sessions.

1:12:53I feel like it's hard to be productive in that short amount of time.

1:12:56Adam Schafer:I had lots of clients like this. Yeah, yeah. I had lots of clients like this. You know what it looks like? Aside from encouraging them to be active on their own, which typically looks like walking, maybe the occasional exercise at home, you're doing two exercises, three exercises? Two or three. You can do three. You get about three.

1:13:10Sal Di Stefano:Because our 20, MAPS 20 is, MAPS 15, which is like MAPS 20 advances, two exercises. You can get three exercises. Three big exercises too. Compound exercises. Yeah, I would do three compound lifts each time. So I had three compound lifts. And you're getting great results. Yeah, and you'll build actually a very solid fit. I think people would be surprised. In fact, a lot of people probably - Because people do it so wrong, they don't realize it, they don't have to do. You're not going to see great results if you're doing tricep pushdowns and bicep curls of your two or three. You're doing squats, deads, overhead press, rows.

1:13:40Sal Di Stefano:You can't even hit all the body parts. Yeah, you're doing two to three big compound lifts for four sets, let's say three to four sets of each of those, two times a week. And just sticking to that and working on getting strong and you will absolutely build a great physique.

1:13:58Adam Schafer:Just so people know, my typical workout these days, and I'm doing way more than what they're saying, is about 40 to 45 minutes. And that's it. It's not a lot. You don't need much if it's done properly. But for the average person, this is actually not just good. For many people, I had clients like this. Now they would meet with me for an hour because I didn't sell 30 minute sessions, but the workout was 30 minutes. The rest of the time was like stretching, mobility, talking about diet, nutrition, and they got phenomenal results. So that's how you organize it. You do two or three compound lifts, focus on getting them stronger with those.

1:14:36Adam Schafer:Don't focus on other fluff and you're good. Look, if you like the show, come find us on Instagram. We'll see you at mind pump media. 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 super bundle at mindpumpmedia.com. The RGB super bundle includes maps, anabolic mass 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.

1:15:12With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle 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 Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump.